I get asked quite often about the best Supplements for Hormones.
Hormones and neurotransmitters are a tricky, tricky thing. Whether we like it or not, they control EVERYTHING. Our weight, mood, focus, energy, hair/skin/nails, sleep, and libido. Yikes, better have them on our side.
Hormones are so important for both woman and men to pay attention to and know where their levels are at.
I have been on a journey for a while to balance my hormones. From high school and collage days of high sugar, lower fat, and consuming nothing supporting my hormones whatsoever. I thought I was healthy…. eating ‘healthy’ whole grains cereals every day, cottage cheese, and tons and tons of fruit. Little did I know I was not giving my body any of the building blocks it needed to thrive.
Here are the biggest changes I have made and give others to dramatically balance hormones and improve energy, skin, hair, mood, libido, and so much more.
First off, what you eat dramatically effects your neurotransmitters and hormones. Read here for more details on diet and lifestyle factors.
In addition to diet, keep these little nuggets in mind!
Hormone Balancing 101 + Supplements for Hormones
Balance Your Blood Sugar:
Constantly consuming sugar, high carbohydrate meals, and caffeine send our bodies and hormones on a roller coaster. It seems as though we are not eating meals anymore but rather snacking here and there on random junk thought the day. The body needs certain building blocks to make hormones and brain chemicals. If you do not consistently give your body these building blocks and manage your blood sugar, then they will not be made, or at least not be made in balance.
Make eating three balanced meals a day a priority. Bonus for eating them in a calm, non distracted, relaxed state so your body actually digests and absorbs what you are eating.
Build your meals based off of clean protein, healthy fat, vegetables, and slow burning carbohydrates. This provides your body with all of the building blocks it needs to create healthy hormones. Plus, it balances blood sugar and cortisol levels so your body makes calming and sex hormones verses stress hormones.
Fat and protein are HUGE for your hormones and brain chemicals. Make sure to get some in at each meal.
Cut the sugar:
All processed sugar is obvious. It feeds diseases and bad bacteria in your body among other disastrous things. But I also started just eating 1-2 servings of low sugar fruit a day and no processed carbohydrates (crackers, breads, cookies, cereals, etc) which turn into sugar in the body. This was huge for my mood, skin, and energy because sugar causes blood sugar imbalances, cravings, and feeds yeast that may be present. When having fruit or a higher carbohydrate food, pair it with some healthy fat to slow the absorption of sugar in the blood stream.
Get on a Good B Complex Vitamin:
Any woman dealing with PMS or hormonal problems should seriously consider going on a quiality B complex. Each of the B vitamins provides a different service to the body but they also work synergistically. The B complex is responsible for energy generation, metabolism, and the synthesis and breakdown of fats, carbohydrates, proteins, amino acids, steroid hormones and neurotransmitters.
They help your body detoxify, give you energy, mental focus, and are involved in serotonin production which controls your mood, appetite and sleep patterns.
Get Your Omega 3s!
Getting on a good Fish oil as well as eating fatty fish like salmon and sardines are incredibly powerful at balancing hormones. Healthy fatty acids are CRUCIAL for healthy hormones. I have found that those of us with hormonal issues tend to be low in this area. Getting on good fish oil provides a good source of EPA and DHA. These fatty acids suppress the production of inflammation-causing compounds in the body, thus reducing conditions caused by inflammation – think most PMS symptoms.
These essential fatty acids are critical for preventing and treating anxiety and depression. I would especially recommend this for woman pregnant or thinking about it. Most fish oils on the market are rancid and processed very poorly. This is the most pure, therapeutic fish oil I have found that has made an incredible impact on my health!
This was huge for me. Body Ecology Products– Probiotics and probiotic liquids detox excess estrogen and other toxins which tend to lead to PMS and other unpleasant symptoms. They also help in the digestion and assimilation of nutrients, making sure everything is going where it needs to go to create hormonal balance. For mood, skin, digestion, and energy, I would suggest probitics all the way. It could be in the form of a pill, liquid, or food(sauerkraut, kefir, kimchi).
This herb is wonderful for balancing hormones. It works by regulating and supporting the pituitary gland, which is considered the master gland for hormone production.
It has been shown to support progesterone and luteinizing hormone production. In other countries it is used and prescribed by doctors to ease PMS, menstrual difficulties and infertility.
Vitex is especially helpful for those with irregular cycles or those coming off of hormonal birth control.
Some suggest it to boost fertility and even through the first trimester to help prevent miscarriage. It is said to help new mothers increase milk supply and regulate hormones.
Maca is wonderful for hormones on many levels. For one it is an adaptogen, which means it helps your body adapt to stress. We are all under stress, and unfortunately it messes up our hormones significantly so any extra support to help lessen the effect of stress on our body is really important. Maca works because it stimulates the hypothalamus and pituitary glands which in turn regulate the other glands in the body, and can bring balance to the adrenal, thyroid, pancreatic, ovarian and testicular glands
Many woman and men see an increase in mood, libido, and energy. The TYPE of maca matters though because there are different versions. This is the brand that has worked for me. I love it because it is the type of Maca that specifically aids in woman’s hormones, not men. It is also processed in a way that is absorb-able and digestible for the body.
Evening Primrose Oil:
This is a wonderful oil that completes and goes wonderfully with your Omega 3 oil. This oil contains gama-linolenic acid, or GLA. This is an essential fatty acid that plays an important role in producing compounds called prostaglandins, natural hormone-like substances that play important roles in a number of body functions including reproduction and childbirth. Your body requires a balance of essential fatty acids for complete hormone balance.
I love this for acne, PMS, and fertility.
I also make sure I eat the following foods every week. These are superstars in the hormone balancing department.
1. Organic Liver: Read more about this here. One of the most nutrient-dense foods on the planet.
2. Salmon and Sardines
4. Eggs, with the yolk runny!
6. Leafy greens and cruciferous vegetables
7. Collagen for healthy hormones, skin and hair!
8. Greens powders are incredible at alkalizing your body which promotes energy and hormonal balance!