The term ‘hormones’ is often thrown around when talking about physical and mental health, particularly for women. However, what most of us understand about them barely touches the surface of their importance. It’s thought around 80% of women struggle with imbalanced hormones, leading them to experience a wide range of avoidable symptoms, not to mention becoming overwhelmed by the minefield that is the endocrine system. So, let’s begin with what hormones are and why they are essential.

If you’re dealing with persistent hormonal imbalances, seeking help from a female hormone specialist in Melbourne can provide you with expert guidance tailored to your specific needs. Hormones are chemical molecules produced by our glands, organs and tissue. They travel around the body in the bloodstream and help to control and regulate our bodily functions, by signalling what each element should do and when. Some physiological examples of these elements include energy levels, mood, metabolism, and reproduction.

Hormones are so important that you can experience symptoms such as fatigue, mood swings, weight gain, menstrual inconsistency and even fertility issues when they are out of balance. But the good news is there is holistic medicine for hormonal imbalances and easy steps you can take to support your hormone levels. Vitamins and supplements can play a significant role in balancing hormones by providing the body with the essential nutrients needed to boost hormone production.

Vitamins to Balance Hormones for Females

Here’s a guide to some of the most important vitamins for balanced hormone health for women:

Vitamin D
This one may not come as a surprise, as it’s well known to be great for our health. Vitamin D plays a vital role in regulating insulin production and supporting the thyroid gland which are both essential in maintaining energy levels and our metabolism. Vitamin D has even been found in the ovaries, indicating its benefits for reproductive health. You can increase your intake of vitamin D through safe sun exposure and foods such as fatty fish, dairy products, and egg yolks.
B Vitamins
This group of vitamins are crucial for energy production and brain function. As a group, they are important for balancing oestrogen and progesterone levels, as well as testosterone in women. If you’re wondering what supplements lower progesterone levels, Vitamin B is one to consider. As individual vitamins, each one plays a unique role. Here are some examples:Vitamin B6 helps to manage the symptoms of PMS because it supports the production of serotonin. It also helps with the progesterone production needed for a healthy menstrual cycle. Vitamin B6 is present in foods such as poultry, egg yolk, wholegrains and lentils.Vitamins B12 and B9 (Folate) play a huge role in brain health, helping to focus and calm the mind, as well as cell division, which is significant for ovulation and healthy reproductive tissue. Good sources of vitamin B12 are meat, fish, milk and eggs, and good sources of folate are green vegetables and chickpeas.

Vitamin B5 (Pantothenic Acid) can help regulate the adrenal gland, which produces the stress hormone cortisol. It’s no secret chronic stress can lead to a variety of health issues, so along with other stress management techniques, vitamin B5 can help prevent stress-related symptoms. You can increase your intake of vitamin B5 by eating egg yolks and wholegrains.
Magnesium
Magnesium is a powerful mineral that also helps to regulate cortisol levels and support successful progesterone production. It improves insulin sensitivity so increasing your intake of magnesium can be beneficial for those at risk of developing type 2 diabetes. Many women with hormone imbalances have low magnesium levels so it’s a valuable mineral for restoring peace to the endocrine system. Magnesium can be found in spinach, nuts, seeds and legumes.
Omega-3
Omega-3 fatty acids have many roles within the body, from bone, brain, and heart health, to hormone balancing effects. It helps to prepare the surface of cells for hormones to pass their messages on. Omega-3 also helps to reduce inflammation in the body and lower inflammation levels mean your body can produce hormones properly. Omega-3 cannot be produced in the body but can be consumed by eating oily fish regularly.
Zinc
Zinc is another mineral that plays a critical role in the regulation of oestrogen, progesterone, and testosterone. In particular, it supports the function of the ovaries, to release eggs during ovulation. It’s also important for the immune system, managing stress levels, and managing the symptoms of PMS. Zinc is another mineral to consider when asking what supplements improve progesterone levels. Zinc can be found in foods such as eggs and shellfish.

What Supplement is Good for Balancing Hormones?

While you can increase your intake of these vitamins and minerals through your diet, sometimes that’s not possible. Allergies, dietary restrictions and personal preference may mean you can’t consume the recommended quantities and, in this case, supplements may be needed.

The majority of adults need at least a low-dose supplement of Vitamin D to boost their levels. Vitamin D is a fat soluble vitamin, so it may be a good idea to take the supplement with your fattiest meal of the day or at the same time as an Omega-3 supplement.

On the subject of Omega-3, because this can’t be produced within the body it’s crucial to take a supplement if you aren’t a fan of eating fish. You can find options that include both Omegas-3 and -6 to ensure you’re providing your body with the right amounts.

You can also find Vitamin B complexes that include all 8 of the B vitamin group, including those listed above. B vitamins are water-soluble so ensure you have vitamin B’s after a meal to allow it to be fully absorbed into the body. If you have a sensitive stomach, try taking it with a meal.

Magnesium and Zinc are often found either in a combined supplement or within a multivitamin, which could also contain the correct quantities of the other supplements you choose to take. Ask Marisa for a reputable brand and note that zinc may be better absorbed when taken with a protein-rich meal.