Съдържание
Съдържание
Your body makes over 50 hormones, chemical messengers produced by the endocrine glands. These chemicals circulate in your bloodstream, regulating many biological functions, from reproduction and growth to energy production. When your hormones are balanced, you feel healthy and have consistent energy. But when they’re out of balance, you feel unhealthy and your energy levels decline.
Hormonal imbalance can occur for several reasons—your body may make too much or too little of one or several hormones, or hormone function or secretion may be disrupted. Many factors can cause hormone imbalance, including lifestyle choices (inactivity, unhealthy diet, inadequate sleep, chronic stress), medical issues, certain medications, and genetic predispositions.
Common signs and symptoms of hormonal imbalance include:
Balancing your hormones naturally starts with eating a healthy diet, managing stress, and getting enough sleep. Taking certain supplements, including vitamin D, zinc, omega-3 fatty acids, B vitamins, and magnesium, may also help in the following ways:
Read on to discover natural supplements and vitamins that help balance hormones and learn how to support your hormonal health with effective, natural solutions.
Like vitamins A, E, and K, vitamin D is fat-soluble. It's known as the sunshine vitamin because your skin makes vitamin D when it’s exposed to sunlight.
Over 40% of Americans are deficient in vitamin D. This is because most people don't spend enough time (around 15 to 20 minutes) soaking up the sun. Increased air pollution has also reduced sunlight exposure. People with dark skin and older adults also make less vitamin D from sunlight.
Vitamin D is essential for good health and has numerous roles. It supports your immune system, helping your body fight viruses and bacteria. Muscles require vitamin D for movement, cells need it to regulate growth, and nerves need it for smooth communication between the body and the brain. Vitamin D also appears to favorably impact mental and cognitive health.
Vitamin D also supports bone health and helps prevent osteoporosis. It promotes bone formation, growth, and maintenance by increasing calcium absorption in the small intestine and decreasing calcium excretion in the kidneys. It also inhibits parathyroid hormone (PTH), which stimulates calcium release from bone into the bloodstream.
The thyroid gland also requires vitamin D to function normally and keep thyroid hormones in balance. This is important because thyroid hormones regulate many physiological functions, including metabolism, heart rate, digestion, growth, and body temperature.
While it's unclear exactly how vitamin D affects thyroid function, studies have shown that vitamin D supplementation helps protect the thyroid gland by reducing anti-thyroid antibody levels. A meta-analysis of patients with a common form of hypothyroidism called Hashimoto's Thyroiditis found individuals with the disease had significantly lower vitamin D levels.
Research also shows that vitamin D supplementation can improve insulin sensitivity in people who have diabetes. A randomized clinical trial showed that people with diabetes who took 4,000 International Units (IU) of vitamin D daily showed a significant decrease in their levels of hemoglobin A1C, a measure of blood sugar over time.
Vitamin D also plays a role in producing steroid hormones and both male and female sex hormones, including testosterone, estrogen, and progesterone. One study of over 350 reproductive-age women showed that Vitamin D levels correlated with several hormones important for fertility. A meta-analysis found that moderate amounts of daily vitamin D supplementation could improve the pregnancy rate of women with infertility.
Additional studies have found a relationship between vitamin D and testosterone levels. Men with low blood vitamin D levels tend to have lower testosterone levels, and vice versa. Vitamin D supplementation has also been shown to enhance testosterone levels in men.
Being deficient in vitamin D may increase the risk of hot flashes, a common symptom of hormonal imbalance in peri-menopausal and postmenopausal women caused by fluctuating estrogen levels. A study of 210 postmenopausal women concluded that decreases in vitamin D levels were significantly associated with hot flashes.
The recommended dietary allowance (RDA) for vitamin D is 400 IU daily for infants, 600 IU (or 15 micrograms) for children and adults under 70, and 800 IU daily for adults over 70.
As a supplement, vitamin D is available alone, in combination with calcium, or as part of a multivitamin. Vitamin D supplements can come from plant foods (ergocalciferol/vitamin D2) or animal foods (cholecalciferol/vitamin D3). D3 may be a better choice because it increases blood levels more and lasts longer than D2. Very few foods naturally contain vitamin D. Good sources include milk and breakfast cereals fortified with vitamin D, fatty fish (trout, tuna, salmon, mackerel), fish oil, red meat, and egg yolks.
The safe upper limit for vitamin D for adults and children over age 9 is 4,000 IU per day. Taking too much vitamin D from supplements can have adverse health effects, including nausea, vomiting, muscle weakness, appetite loss, pain, and kidney stones. Extremely high levels can cause toxicity and may lead to kidney failure, irregular heartbeat, and even death. Vitamin D supplements may interact with some medications, including the weight loss drug Orlistat, statins, steroids like prednisone, and certain diuretics.
Only take high doses of vitamin D under doctor supervision for a specific time frame. If you think you are deficient in vitamin D, talk with your doctor and get tested to determine the correct dose.
Zinc is a trace mineral your body needs in small amounts to maintain homeostasis and function properly. It is essential for growth, development, and reproduction and supports the immune system, skin health, and wound healing. Zinc has antioxidant properties, protecting cells from free radical damage. It is needed for taste and smell and supports blood clotting.
Regarding hormonal balance, zinc supports the function and production of several hormones, including estrogen, progesterone, testosterone, and cortisol. One study found that intravenous zinc inhibited the secretion of the stress hormone cortisol.
The thyroid gland and reproductive system also need zinc to function properly. A small study found that zinc supplementation positively impacted thyroid hormone levels in college students deficient in zinc.
Zinc supplementation may also help improve polycystic ovary syndrome (PCOS) symptoms, especially in women with trouble regulating blood lipids and glucose levels. An estimated 5 to 10% of women of reproductive age have PCOS. An imbalance of reproductive hormones causes PCOS and can impact a woman's reproductive, metabolic, mental, and overall health and appearance.
Zinc helps regulate the menstrual cycle by supporting follicle maturation and estrogen receptor function. A review of research on how zinc impacts several female reproductive system disorders found that zinc supplementation may improve PCOS, reduce pain in primary dysmenorrhea (painful menstrual cycles), and ease menopausal symptoms. Another study concluded that taking 31 milligrams of zinc three times daily, one to four days before menstruation helped reduce pain and uterine cramps.
In men, zinc may help to balance testosterone levels. A review of eight clinical trials and 30 animal studies concluded that "zinc deficiency reduces testosterone levels and zinc supplementation improves testosterone levels." The researchers also found that moderate zinc supplementation plays a vital role in improving androgens, a group of hormones that control muscle and bone growth, voice change, and sexual development in men.
Zinc deficiency in men can cause impotence and delayed sexual development. In addition, zinc may help shrink the prostate and reverse benign prostate hyperplasia (BPH), a condition caused by an imbalance of testosterone and estrogen.
The RDA for zinc for adults over 19 is 11 milligrams for men and 8 milligrams for women. Women who are pregnant or nursing need more—up to 12 milligrams daily. The Tolerable Upper Intake Level (UL) for zinc is 40 milligrams daily for adults. Taking too much zinc can negatively affect the absorption of copper and iron, and high doses can result in nausea and vomiting.
Oysters are, by far, the highest-quality food source of zinc, with up to 32 milligrams in 3 ounces. Other sources include seafood, poultry, and meat. Plant-based foods, including grains, nuts, and beans, contain smaller amounts of zinc. Zinc from plant sources is less readily absorbed than zinc from animal sources because plants contain phytates that bind to zinc, decreasing its bioavailability.
As a supplement, zinc comes in pills and lozenges. It is part of most multivitamin-mineral supplements and is also available combined with other minerals like calcium and magnesium.
Omega-3 fatty acids are healthy fats that are part of the body's cell membranes and precursors of hormones. They help cells function properly, reduce inflammation, and support mental and cognitive health and the cardiovascular and endocrine systems. Omega-3s can boost heart health by lowering total cholesterol, LDL “bad” cholesterol, and triglycerides. Research suggests omega-3s may be helpful in the treatment of rheumatoid arthritis.
In terms of hormone balance, omega-3s are precursors of hormones called eicosanoids, which play a role in preventing and treating common diseases. They can help to reduce dysmenorrhea (abnormal periods) by increasing the balance of anti-inflammatory eicosanoids (made from omega-3s) to proinflammatory eicosanoids (made from omega-6 fatty acids).
For women with infertility issues, supplementation with omega-3 fatty acids can facilitate pregnancy by increasing the ratio of prostacyclin to thromboxane, two hormones involved in widening and narrowing blood vessels. Research shows taking omega-3s during pregnancy can significantly reduce the risk of premature birth and low birth weight.
Taking omega-3 fatty acid supplements may help some women with PCOS. The results of a meta-analysis suggest supplementing with omega-3 fatty acids improves hormone levels and chronic inflammation in women with PCOS.
A study of 67 patients with PCOS found that taking omega-3 fatty acid supplements for 3 months decreased menstrual cycle length and improved uterine artery blood flow. A study of 325 pairs of women with and without PCOS showed that women with the highest levels of omega-3s were 40% less likely to have PCOS compared to women with the lowest levels.
There is some evidence that omega-3 supplementation may also help prevent other women's health issues, including preeclampsia, postpartum depression, menopausal symptoms, osteoporosis, and breast cancer.
There are three main types of omega-3s: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA come from fatty fish and fish oil, while ALA comes from plants, including walnuts, flaxseeds, hemp seeds, and chia seeds. As a supplement, omega-3s come in the form of fish oil soft gels or bottled fish oil, which can be taken by the spoonful. Veggie soft gels are also available. It’s best to take fish oils with food to increase absorption,
While no RDA has been established for omega-3 fatty acids, the Food and Nutrition Board of the Institute of Medicine has set an Adequate Intake (AI) at 1.1 grams per day for women and 1.6 grams daily for men. The FDA recommends limiting total daily intake of EPA and DHA combined to 3 grams, with no more than 2 grams from supplements.
Adverse side effects of consuming excess omega-3 fatty acids include bleeding, high blood sugar, diarrhea, acid reflux, headache, nausea, insomnia, and low blood pressure. Omega-3 supplements can interact with some medications, including anticoagulants like Warfarin and Coumadin.
Essential for health, the B vitamins are a group of eight water-soluble vitamins that include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cyanocobalamin (B12). You need small amounts of these vitamins daily for your body's cells to work correctly and to generate energy from food.
For example, cobalamin (B12) is essential for producing red blood cells. Folate (B9) promotes normal cell replication, and pyridoxine (B6) is required to make neurotransmitters. Deficiency in B vitamins can cause health issues, including anemia, heart and liver problems, a weakened immune system, hair loss, and fatigue.
The Bs also help regulate hormones, especially B12, B6, and B3. They play roles in creating and breaking down several hormones.
Vitamin B12 is involved in the production of adrenaline and cortisol, two stress hormones created in the adrenal glands. It also supports the thyroid gland. Research shows people with hypothyroidism have lower levels of vitamin B12 than people without thyroid issues.
B6 helps regulate estrogen levels and may, therefore, be one of the key vitamins for women’s hormonal balance. It is also needed to convert tryptophan into serotonin, which is then used to make melatonin. B6 has also been proposed as a treatment for premenstrual syndrome (PMS) and premenstrual depression. A review of the research suggests taking up to 100 milligrams of vitamin B6 daily likely benefits women with these conditions.
Vitamin B3 (niacin) is involved in the production of sex and stress hormones and increases growth hormone secretion. Research suggests that for women with PCOS, consuming enough niacin could help manage androgens, steroid hormones involved in developing and maintaining male characteristics.
You can find B vitamins in various foods, including meat, poultry, dairy, fish, eggs, leafy greens, and some fortified foods. You can also take B vitamins as a supplement in a multivitamin formula, as part of a B-vitamin complex, or alone.
The RDAs for various B vitamins for adults are:
Due to insufficient scientific data, not all the B vitamins have RDAs. However, the Adequate Intakes (best estimates to ensure adequacy) for adults for other B vitamins are:
Not all B vitamins have an established tolerable upper intake level (UL). ULs have been established for adults for the following B vitamins:
Possible side effects of taking too many B vitamins include insomnia, mood swings, nerve damage, and gut issues.
Magnesium is involved in over 300 metabolic reactions. It is needed for protein metabolism, DNA replication, and RNA transcription. The mineral also produces energy, controls blood glucose levels, and keeps the heart and nervous system functioning properly.
Like calcium and vitamin D, magnesium is required to maintain bone. It impacts bone directly by supporting the formation of bone cells and indirectly by affecting parathyroid hormone, which stimulates bone remodeling.
In terms of magnesium and hormones, the mineral supports the production, regulation, and secretion of insulin, estrogen, progesterone, testosterone, DHEA, and thyroid hormones. It also supports the adrenal glands, which produce the stress hormone cortisol.
Since the mineral plays a role in glucose metabolism, magnesium supplementation may be beneficial in treating type 2 diabetes and insulin resistance, a condition in which the body makes insulin but cells don't respond appropriately.
A large meta-analysis found that magnesium intake was inversely associated with type 2 diabetes. This suggests that increased consumption of magnesium may reduce the risk of type 2 diabetes. A review of studies found that magnesium supplementation reduced insulin resistance in patients with magnesium deficiency who were insulin resistant. An animal study found that magnesium supplementation improved insulin sensitivity and decreased insulin in older diabetic rats.
With its role in regulating blood sugar, magnesium may help manage hormonal weight gain. One study of 60 women with PCOS found that magnesium supplementation (250 milligrams daily for eight weeks) reduced body mass index (BMI) and testosterone levels.
If your hormones are out of balance due to chronic stress, magnesium may help. Magnesium supports the adrenal glands by regulating the release of cortisol, the main stress hormone made by the adrenals. It also influences the hypothalamic-pituitary-adrenal (HPA) axis, reducing the amount of cortisol released and mitigating the overall stress response.
For women, magnesium may help prevent or relieve several hormone-related conditions, particularly for those deficient in magnesium. Studies show that magnesium deficiency is associated with dysmenorrhea (irregular periods), PMS, PCOS, endometriosis, and infertility. A research review found that magnesium supplementation was more effective than a placebo for pain relief and reduced the need for pain medication for women with PMS or irregular periods.
For midlife women, magnesium may also help with climacteric syndrome, a group of symptoms that occur during peri and post menopause, including hot flashes, night sweats, fatigue, mood swings, and insomnia. Additional research has found that postmenopausal women have a higher risk of magnesium deficiency, which can increase the chances of developing thyroid and other hormonal disorders.
The RDAs for magnesium are:
The upper limit (UL) for magnesium supplements is 350 milligrams daily. Adverse effects from high doses of magnesium include nausea, diarrhea, and cramping. Very high doses can lead to irregular heart rhythms and cardiac arrest.
Good food sources include nuts, seeds, dark green leafy vegetables, fortified cereals, and beans. As a supplement, magnesium can be taken alone, combined with other minerals like calcium, or as part of a multivitamin-mineral formula.
There are several different forms of magnesium, each with its own characteristics and slightly different effects on the body. Read this blog to determine which is best for you.
Most people can benefit from a high-quality multivitamin to ensure they get the nutrients their body needs and fill any nutrient gaps in their diet. People who should consider targeted supplements for balancing hormones include:
Remember, supplementation doesn’t compensate for an unhealthy diet. It’s best to fill your body’s nutrient needs through food first before turning to supplements. Certain foods are chock-full of nutrients that help balance hormones naturally. However targeted supplements can fill any gaps and help address your specific health issues and goals.
With over 50 hormones in your body impacting how your body functions and how you feel, achieving balance is critical to feeling energized and well. While you can’t control all the factors affecting hormone balance, you can ensure your body gets the nutrients it needs to support healthy hormone levels.
In addition to the nutrients discussed above, other supplements may help balance hormones naturally. Herbs such as ashwagandha, valerian, maca, and red clover can help women with female hormone imbalance issues like PMS and menopausal symptoms. Vitamin C may also help support female hormone balance and healthy adrenal function. A good probiotic supplement may improve the health of your microbiome, helping balance hormones.
Always consult your healthcare provider before starting any new supplement to be sure it is safe for you and won’t interact with any medications you are taking.
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