Hormonal Health Supplements
As we have said on other occasions having a healthy menstrual cycle is a sign of health and vitality. It is essential for our fertility.
Food plays a very important role in the regulation of our hormones, but it is not enough to have a healthy menstrual cycle. This is where micronutrients play a very important role, those are minerals and vitamins.
There are more and more studies that prove the fundamental role of certain vitamins and minerals, especially considering that the quality of the food we eat nowadays is not the same as it was years ago. Our microbiota could be altered which would cause the absorption of micronutrients that may not be adequate.
What is a supplement?
Supplements are substances that can be added to your diet to support your hormonal health. A supplement may contain one or more vitamins, minerals, herbs, enzymes and amino acids. They can be bought in capsule, tablet and liquid form.
Although having a healthy diet is the key to getting all your nutrients, taking supplements can also help. For example, if you are trying to get enough of a certain nutrient with your diet, taking a supplement can be beneficial. But they should not replace proper meals or good nutrition.
5 basic supplements for your hormonal health
Magnesium is a necessary mineral for different functions of the body. It is used to control cortisol and blood sugar levels. In addition, magnesium relieves and calms the nervous system and helps your sleep. Improves insulin’s function and the thyroid hormone. It is also anti-inflammatory and promotes the healthy metabolism of estrogen. Therefore it is a relevant treatment and offers fast results. Normally is recommended chelated magnesium or glycinate magnesium.
Magnesium is found in vegetables, nuts and seeds among others. The problem is that nowadays, modern cultivation processes deplete the natural magnesium in them. Not to mention the used of fertilizers during cultivation, so... we have a problem! The consumption of sugars, alcohol, caffeine and processed products, in general, does not help the ability of our body to absorb magnesium, hence there are more and more people with deficiency of this mineral.
Let's start seeing magnesium as an important ally that:
- Improves mood, energy and memory.
- Help in the management and prevention of different hormonal pathologies such as PCOS.
- Generates a restful sleep.
- Balances insulin secretion which implies better handling of carbohydrates.
- Is involved in the management of depression, anxiety and stress.
- Optimizes the formation and maintenance of healthy bones and teeth.
2. Omega 3
The intake of omega 3 fatty acids, in particular, those belonging to the long chain of eicosapentaenoic acid (EPA) and docosahexaenoic acid, have proven to have a strong effect on many pathologies. These fatty acids are found in fish such as (salmon, tuna, trout), nuts, flax seeds, canola oils, olive oil, avocado.
Among the benefits of hormonal health, we find:
- Lowers levels of testosterone and luteinizing hormone (LH).
- Prevents the appearance of hirsutism (unwanted hair growth).
- Decreases insulin resistance.
- Helps stabilize the lipid profile.
- Help with anxiety and depression.
- Reduces markers of inflammation and oxidative imbalance.
3. Vitamin D
Even if you live in a country with a lot of sun, a large part of the population has a deficit of this vitamin, which is manifested in two ways: cholecalciferol and ergocalciferol. Each of them contributes to the health of the reproductive system and ovulation. Also the bones, the immune system, the prevention of chronic diseases such as rheumatoid arthritis, multiple sclerosis and various types of cancer. In addition, vitamin D is necessary for the absorption of calcium, magnesium and phosphate.
Foods that provide vitamin D include eggs, oysters, salmon, tuna and oranges.
An adequate level of vitamin D hormonally can help us to:
- Increase fertility by improving the development of the ovarian follicle.
- Regulate the menstrual cycle.
- Lower the androgen levels.
- Reduce the swelling.
- Control acne and hirsutism.
- Improve metabolism (insulin levels and lipids).
Zinc is an essential mineral for all human beings because it helps the immune system fight against invading bacteria and viruses. It also plays an important role in protein and DNA production, insulin levels, wound healing and cell division.
A wide variety of foods contain zinc, these zinc-rich foods are mainly: oysters, beef, certain types of seafood (such as crabs and lobsters).
We can find among the benefits of zinc:
- The control of premenstrual symptoms.
- The reduction of hirsutism and hair loss.
- Reduction markers of inflammation and oxidative stress.
- The decrease in the levels of insulin resistance.
- Support of the thyroid in the conversion of T4 to T3.
Curcumin is the active ingredient found in turmeric (the turmeric longa plant). Turmeric is a flowering plant of the ginger family. It is native of India, but now it is also grown in other parts of Asia.
Curcumin has anti-inflammatory properties, which means it can reduce inflammation in the body.
However, curcumin is not easily absorbed by the body alone, so no matter how much we add in food it will be difficult to retain especially if we are hoping to get a benefit fast. Therefore, to increase absorption, it is recommended to buy turmeric as a supplement that also contains pepper.
Turmeric has anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal properties. In addition, it acts as an ideal insulin sensitizer for pathologies such as Polycystic Ovary Syndrome (PCOS).
Do not forget that the basis of good menstrual health is food, sports and having stress under control, as well as having an adequate sleep routine. If you decide to try a supplement, better do it with a health professional to help you choose the most appropriate for your case (amenorrhea, dysmenorrhea, PCOS, fertility, etc ...). A professional will also recommend you the ideal doses you need, given that, for example, the multivitamins that we can buy in any pharmacy “carry everything but at the same time carry nothing”. Sometimes it is better to choose supplements separately in order to take the correct dose.
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