Hormone Balance Supplements: Vitamins to Maintain Balance

Supplements to Balance Hormones

Hormonal imbalance is a common health concern for many people, particularly women. Symptoms of hormonal imbalance can include weight gain, fatigue, mood swings, acne, and irregular periods. Ensuring you are getting healthy amounts of essential macronutrients can help balance hormones and alleviate the symptoms of imbalances. While getting nutrients from food is always best, dietary restrictions and lifestyle factors may make it difficult to get adequate amounts.

Fortunately, there are a variety of vitamins and supplements that can help maintain healthy macronutrient levels. In this article, we’ll discuss some of the best vitamins for hormonal imbalance and how they can help to promote overall health and well-being. We’ll also cover foods that are high in these nutrients. 

Hormone Balance Supplements: The List

 

Vitamin B Complex

Vitamin B complex is a group of essential vitamins that play an integral role in maintaining hormone balance. B vitamins, such as B6 and B12, are necessary to produce hormones in the body. They also help to regulate the metabolism, which hormonal imbalances can disrupt. Vitamin B Supplements are widely available and inexpensive. If you eat animal products, foods such as milk, eggs, salmon, beef, oysters and clams provide high levels of these vitamins. If you do not, you can get lots of B vitamins from nutritional yeast, leafy greens such as kale and spinach, and sunflower seeds. Check out our full blog on vitamin B12 where we discuss more whole food sources, recommended intakes and the various other benefits of having optimal B12 levels.

food sources of vitamin b, a vitamin for hormone imbalance

Vitamin D

Vitamin D is a crucial nutrient that plays a role in regulating hormones in the body. It is essential to produce estrogen and testosterone, which regulate the menstrual cycle and overall reproductive health. Vitamin D deficiency is linked to various hormone-related conditions, including PCOS (polycystic ovary syndrome) and infertility. Vitamin D supplements are also inexpensive, widely available, and can help treat deficiencies. 

Vitamin E

Vitamin E is a powerful antioxidant that helps to protect the body from damage caused by free radicals. Free radicals can disrupt the body’s balance of hormones, leading to various health issues. Vitamin E has been shown to help regulate hormones, particularly in women with PCOS. It can also help reduce symptoms of hot flashes and night sweats associated with menopause.

Vitamin C

Vitamin C is another powerful antioxidant that is critical in maintaining hormone balance. It helps to regulate the production of hormones, including estrogen and progesterone. Additionally, vitamin C has been shown to help reduce symptoms of PMS, including cramps and mood swings. It also helps to boost the immune system, which hormonal imbalances and free radicals can compromise.

 

Zinc

Zinc is a mineral that plays a key role in producing hormones, particularly in the thyroid. It also helps to regulate the metabolism, which hormonal imbalances can disrupt. Zinc has been shown to help alleviate acne symptoms, often caused by hormonal imbalances. Additionally, it is also essential for maintaining healthy immune function. In primary dysmenorrhea (cramps), zinc supplementation before and during each menstrual cycle has been shown to be an important factor in reducing the intensity of menstrual pain. The richest sources of zinc are meat, fish and seafood such as oysters. Beans, nuts and grains such as oats contain zinc; however, these forms of zinc are less bioavailable. Nonetheless, if you do not eat animal products, these foods provide some level of absorbed zinc. Zinc supplements can also help increase levels.

whole food sources of zinc, a vitamin for hormone imbalance

Omega-3 Fatty Acids

Omega-3 fatty acids play a key role in maintaining hormone balance. They help to regulate the production of hormones, including estrogen and testosterone. Additionally, omega-3s can help reduce symptoms of PMS and menopause, including hot flashes and night sweats. They also have anti-inflammatory properties, which can help alleviate autoimmune symptoms, such as Hashimoto’s disease. Fish like cod and salmon are great sources of fatty acids, as are flaxseeds, chia seeds, avocados and walnuts. 

Herbs for Hormonal Imbalance

In addition to vitamins and minerals, certain herbs can also help balance hormones. Some of the most effective herbs for hormonal imbalance include:

Chasteberry (Vitex agnus-castus): Chasteberry is an herb that is commonly used to help regulate the menstrual cycle and alleviate symptoms of PMS. According to a study published in the Journal of Women’s Health, chasteberry was found to be effective in reducing the severity of symptoms such as mood swings, headaches, and breast tenderness.

Maca powder (Lepidium meyenii): Maca powder is derived from a root vegetable native to the Andes mountains in South America, traditionally used to increase energy, stamina and libido

Maca powder can effectively improve hormone balance in women experiencing perimenopause and menopause. For example, a 2006 study found that maca powder toned hormonal processes, balanced hormone levels and relieved symptoms of menopausal discomfort. 

It is worth noting that maca powder can have side effects such as stomach upset, insomnia and headaches, which are usually mild and temporary. As with any herb, it is important to use maca powder under a qualified healthcare professional’s guidance and to ensure that the maca powder you take is of good quality and free from contaminants.

happy woman on mountain jumping in air

Final Thoughts

Hormonal imbalances can lead to various symptoms that can significantly impact your overall health and well-being. A balanced diet and taking the right vitamins and supplements can help restore your hormones’ balance and alleviate these symptoms. Be sure to talk to your doctor or a qualified healthcare professional before starting any new supplement regimen. They can help you determine the proper dosage and recommend other supplements that may benefit your needs. Remember, you can improve your overall health and well-being by taking steps to maintain hormone balance.