From brain fog to those mid-day slumps, there's a nutrient for that!
But if I had to choose here are 4 of my fave supplements for hormone health
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1. Magnesium:
The relaxation mineral magnesium, known as the relaxation mineral, plays a key role in hormone regulation. It helps manage cortisol levels, supports thyroid function, and aids in the detoxification of estrogen. Crucially, magnesium contributes to the production of progesterone, a hormone essential for a regular menstrual cycle. Regular intake of magnesium can reduce symptoms of premenstrual syndrome (PMS), improve sleep quality, and assist in managing stress. Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet to reap these benefits. Make sure you are taking the right form of magnesium- you can learn more about that here.
2. Omega-3 Fatty Acids:
Essential for inflammation reduction. Inflammation can wreak havoc on our hormonal balance, and omega-3 fatty acids can help. These essential fats are known for their anti-inflammatory properties, which are crucial for maintaining hormonal balance. They also play a significant role in mood regulation and brain health. Regular consumption of omega-3s can alleviate menstrual pain, stabilize mood swings, and support overall hormonal health. Excellent sources include fatty fish like salmon, as well as plant-based options like flaxseeds, chia seeds, and walnuts. You can grab my free 3-day hormone health meal plan here which includes lots of recipes with this essential nutrient.
3. B Vitamins:
The energy and mood regulators B vitamins, particularly B6, B12, and folate, are integral in neurotransmitter and hormone production. They aid the liver in metabolizing hormones, ensuring hormonal balance throughout the body. These vitamins can help reduce PMS symptoms, enhance energy levels, and regulate mood. To ensure adequate intake of B vitamins, incorporate a variety of foods such as whole grains, meats, eggs, dairy, leafy greens, and legumes into your diet.
4. Vitamin D:
The sunshine vitamin Often overlooked, vitamin D is essential for hormone synthesis, including key hormones like estrogen and progesterone. It plays a vital role in regulating menstrual cycles and improving fertility. Beyond hormonal health, vitamin D is known for enhancing mood, supporting immune function, and maintaining bone health. While sunlight is the best natural source, you can also obtain vitamin D from fortified foods, fatty fish, and egg yolks.
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