Effective dietary supplements to maintain hormonal balance in women

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Effective dietary supplements to maintain hormonal balance in women

The hormonal balance is a fragile balance that has a tremendous effect on the health and well -being of a woman throughout her life. From the reproductive function and the menstrual cycle to the mood, energy, health of bones and even skin condition – hormones play a key role. Violations in this complex system can lead to various problems, such as irregular menstruation, PMS, problems with fertility, acne, fatigue, mood changes, insomnia, weight gain, and even diseases associated with hormonal imbalance.

A modern way of life, including stress, improper nutrition, lack of sleep, the effect of environmental toxins and other factors, often violates the hormonal balance. In such cases, along with a change in lifestyle and medical treatment, some biologically active additives (dietary supplements) can support the restoration and maintenance of hormonal equilibrium. It is important to emphasize that dietary supplements are not a replacement for drugs and should not be used for self -medication. Before taking any dietary supplements, a consultation with a doctor is needed to determine the cause of hormonal imbalance and the selection of the most suitable therapy.

This article is devoted to the review of effective dietary supplements, which, according to scientific research and experience of practitioners, can be useful for maintaining hormonal balance in women. We will consider the mechanisms of their action, area of ​​application, dosage and potential side effects.

1. Vitamin D:

Vitamin D, also known as “solar vitamin,” plays a much greater role than just supporting bone health. It is a run of the hormone, that is, the precursor of the hormone, and is involved in the regulation of many physiological processes, including the function of the immune system, cell growth and hormonal balance.

  • The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors, which are present in almost all body tissues, including ovaries, uterus and brain. This binding activates or suppresses the expression of genes, which affects various aspects of hormonal regulation. In particular, vitamin D can modulate the production of estrogen, progesterone and testosterone. It also participates in the regulation of insulin resistance, which can be associated with hormonal disorders, especially with polycystic ovary syndrome (PCA).
  • The benefits for hormonal balance:
    • Skya: Studies show that vitamin D deficiency is common among women with PCO. Vitamin D intake can improve insulin resistance, normalize the menstrual cycle, reduce hirsutism (excess hair growth) and improve ovulation.
    • PMS: Vitamin D can help alleviate the symptoms of PMS, such as mood swings, irritability, bloating and pain of the mammary glands. This may be due to its influence on the level of serotonin, a neurotransmitter who plays a role in the regulation of mood.
    • Menopause: During the period of menopause, the estrogen level decreases, which can lead to various problems, such as osteoporosis, tides and insomnia. Vitamin D is important for maintaining bone health and can help alleviate some symptoms of menopause.
    • Fertility: Vitamin D deficiency can negatively affect fertility. Studies show that a sufficient level of vitamin D may improve the chances of conception and a healthy pregnancy.
  • Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU per day. However, if you have a deficiency of vitamin D, your doctor may prescribe a higher dose. It is important to regularly control the level of vitamin D in the blood to avoid an overdose.
  • Side effects: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness, frequent urination and other symptoms.

2. Magnesium:

Magnesium is a vital mineral that is involved in more than 300 enzymatic reactions in the body, including the synthesis of hormones, the regulation of blood sugar, the functioning of the nervous system and bone health. Magnesium deficiency is a common problem, especially among women, and can contribute to the development of various hormonal disorders.

  • The mechanism of action: Magnesium plays an important role in the synthesis and metabolism of hormones, including estrogen, progesterone, testosterone and thyroid hormones. It also helps to regulate the level of cortisol, stress hormone, and insulin. In addition, magnesium has anti -inflammatory properties, which can be useful for hormonal disorders associated with inflammation.
  • The benefits for hormonal balance:
    • PMS: Magnesium can help alleviate the symptoms of PMS, such as headaches, mood swings, irritability, bloating and pain of the mammary glands. It can also reduce the pain of menstruation (dysmenorrhea).
    • Skya: Magnesium can improve insulin resistance and reduce testosterone levels in women with PCOS. This can help normalize the menstrual cycle and improve fertility.
    • Menopause: Magnesium can help alleviate the symptoms of menopause, such as flare, insomnia and anxiety. It is also important for maintaining bone health and preventing osteoporosis.
    • Thyroid gland: Magnesium is necessary for the normal function of the thyroid gland. It is involved in the transformation of the inactive form of the hormone of the thyroid gland (T4) into an active form (T3).
  • Dosage: The recommended daily dose of magnesium for women is 310-320 mg. However, in the presence of hormonal disorders, a higher dose may be required. It is important to choose easily digestible forms of magnesium, such as magnesium citrate, magnesium glycine or magnesium malate. Avoid taking magnesium oxide, as it is poorly absorbed.
  • Side effects: Taking high doses of magnesium can cause diarrhea, nausea and cramps in the abdomen. People with kidney diseases should consult a doctor before taking magnesium.

3. B vitamins B:

B vitamins play a key role in energy exchange, functioning of the nervous system and the synthesis of hormones. The lack of vitamins of group B can contribute to the development of various hormonal disorders.

  • The mechanism of action: B vitamins are involved in the metabolism of estrogen, progesterone and testosterone. They are also necessary for the synthesis of neurotransmitters, such as serotonin, dopamine and GABA, which play an important role in regulating mood and sleep. In addition, group B vitamins help reduce the level of homocysteine, amino acids, the high level of which may be associated with an increased risk of cardiovascular diseases and hormonal disorders.
  • The benefits for hormonal balance:
    • PMS: B vitamins, especially B6, can help alleviate the symptoms of PMS, such as mood swings, irritability, bloating and pain of the mammary glands.
    • Skya: B vitamins can improve insulin resistance and reduce homocysteine ​​levels in women with PCOS.
    • Thyroid gland: B vitamins are necessary for the normal function of the thyroid gland. They participate in the transformation of T4 into T3.
    • Adrenal glands: B vitamins support the adrenal function that produce cortisols and other hormones necessary for adapting to stress.
  • Dosage: Recommended daily doses of B vitamins vary depending on age and health. You can take a complex of B vitamins or individual vitamins depending on needs. It is important to choose active forms of group B vitamins, such as methylphulatory (for folic acid) and methylcobalamin (for vitamin B12), since they are better absorbed by the body.
  • Side effects: Reception of high doses of some vitamins of group B can cause side effects, such as redness of the skin, itching and stomach disorder.

4. Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fats that are necessary for the health of the brain, heart and hormonal system. They are found in fatty fish, linen seeds, chia seeds and other products.

  • The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties. Chronic inflammation can contribute to the development of various hormonal disorders. They also participate in the synthesis of hormones and improve the sensitivity of cells to hormones.
  • The benefits for hormonal balance:
    • PMS: Omega-3 fatty acids can help alleviate the symptoms of PMS, such as the soreness of the mammary glands, mood swings and headaches.
    • Skya: Omega-3 fatty acids can improve insulin resistance, reduce testosterone levels and improve lipid profile in women with PCOS.
    • Endometrios: Omega-3 fatty acids can help reduce inflammation and pain associated with endometriosis.
    • Menopause: Omega-3 fatty acids can help alleviate the symptoms of menopause, such as tides, dry vagina and mood swings.
  • Dosage: The recommended daily dose of omega-3 fatty acids (EPK and DGK) is 1-2 grams. It is important to choose the quality additives of omega-3 fatty acids that have passed the check for the content of heavy metals and other pollutants.
  • Side effects: Reception of high doses of omega-3 fatty acids can cause side effects, such as stomach disorder, nausea and fish taste in the mouth.

5. Inositol:

Inositol is a vitamin -like substance that plays an important role in transmitting signals inside cells and regulating blood sugar. There are several forms of inositol, the most studied of which are myo-foreign and D-chiro-foreign.

  • The mechanism of action: Inositol improves the sensitivity of cells to insulin, which can be useful for insulin resistance, which is often found in women with PCOS. He also participates in the regulation of hormone production, such as estrogen and progesterone.
  • The benefits for hormonal balance:
    • Skya: Inositol is one of the most effective dietary supplements for the treatment of PCO. It can improve insulin resistance, normalize the menstrual cycle, improve ovulation and reduce testosterone levels.
    • Infertility: Inositol can improve the quality of the eggs and increase the chances of conception in women with infertility.
    • Gestational diabetes: Inositol can reduce the risk of gestational diabetes in pregnant women.
  • Dosage: The recommended dose of myo-foreigner is 2-4 grams per day, and D-chiro-foreign-50-100 mg per day. Often used a combination of myo-foreign and D-chiro-foreign in a ratio of 40: 1.
  • Side effects: Inositol is usually well tolerated. In rare cases, side effects can occur, such as nausea, stomach disorder and headache.

6. Sacred Vitex (Chasteberry):

The sacred vitex is a plant whose fruits are traditionally used to treat various gynecological diseases.

  • The mechanism of action: Vitex sacred acts on the pituitary gland, stimulating the production of luteinizing hormone (LH) and reducing the level of prolactin. This can help normalize the menstrual cycle, reduce PMS symptoms and improve fertility.
  • The benefits for hormonal balance:
    • PMS: The sacred vitex can help alleviate the symptoms of PMS, such as the pain of the mammary glands, mood swings, irritability and headaches.
    • Irregular menstrual cycle: The sacred vitex can help normalize the menstrual cycle in women with irregular menstruation.
    • Infertility: The sacred vitex can improve the fertility in women with an increased level of prolactin or lutein phase failure.
  • Dosage: The recommended dose of the sacred vitex is 20-40 mg per day. Take on an empty stomach in the morning.
  • Side effects: The sacred vitex can cause side effects, such as nausea, headache, skin rash and menstrual violation. It is not recommended to take Vitex sacred during pregnancy and breastfeeding.

7. DIM (Diindolylmethane):

DIM is a compound that is formed in the body when digesting cruciferous vegetables, such as broccoli, cauliflower and Brussels cabbage.

  • The mechanism of action: DIM supports the healthy metabolism of estrogen, helping to process the “bad” forms of estrogen into “good”. This can help reduce the risk of hormone -dependent diseases, such as breast cancer and endometriosis.
  • The benefits for hormonal balance:
    • Estrogenopomination: DIM can help reduce the symptoms of estrogen addiction, such as PMS, pain of the mammary glands, weight gain and uterine fibroids.
    • Acne: DIM can help reduce acne associated with hormonal vibrations.
    • Breast cancer prevention: DIM can help reduce the risk of breast cancer by improving estrogen metabolism.
  • Dosage: The recommended dose of DIM is 100-200 mg per day.
  • Side effects: DIM can cause side effects, such as headache, nausea and a change in urine color.

8. Dong quai (Dong Kuai):

Dong Kuai is a grass that is traditionally used in Chinese medicine to treat various gynecological diseases.

  • The mechanism of action: Dong Kuai contains phytoestrogens that can simulate the effect of estrogen in the body. It also has antispasmodic and anti -inflammatory properties.
  • The benefits for hormonal balance:
    • PMS: Dong Kuai can help alleviate the symptoms of PMS, such as painful menstruation, headaches and mood swings.
    • Menopause: Dong Kuai can help alleviate the symptoms of menopause, such as tides, dry vagina and insomnia.
    • Irregular menstrual cycle: Dong Kui can help normalize the menstrual cycle in women with irregular menstruation.
  • Dosage: The recommended dose of Dong Kuai varies depending on the form of release and individual needs.
  • Side effects: Dong Kuai can cause side effects, such as skin rash, stomach disorder and an increase in sensitivity to sunlight. It is not recommended to take Dong Kuai during pregnancy and breastfeeding.

9. Ashwaganda (Ashwagandha):

Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress and improve the general state of health.

  • The mechanism of action: Ashvaganda helps regulate the level of cortisol, stress hormone, and improves the function of the adrenal glands. It also has antioxidant and anti -inflammatory properties.
  • The benefits for hormonal balance:
    • Stress and fatigue of the adrenal glands: Ashvagand can help reduce stress levels and improve the adrenal gland function, which can be useful with tiredness of the adrenal glands.
    • Thyroid gland: Ashvagand can help improve the function of the thyroid gland, especially with hypothyroidism (reduced thyroid function).
    • Infertility: Ashvagand can improve the fertility in women by reducing stress levels and improving the function of the reproductive system.
  • Dosage: The recommended dose of Ashvaganda is 300-500 mg per day.
  • Side effects: Ashvagand can cause side effects, such as stomach disorder, drowsiness and hyperthyroidism (increased thyroid function).

10. Zinc:

Zinc is an important mineral that is involved in many physiological processes, including the synthesis of hormones, the functioning of the immune system and the health of the skin.

  • The mechanism of action: Zinc is necessary for the synthesis and metabolism of hormones, including estrogen, progesterone and testosterone. It also participates in the regulation of blood sugar and has anti -inflammatory properties.
  • The benefits for hormonal balance:
    • Skya: Zinc can improve insulin resistance and reduce testosterone levels in women with PCOS. He can also help reduce acne and hirsutism.
    • Thyroid gland: Zinc is necessary for the normal function of the thyroid gland. He participates in the transformation of T4 into T3.
    • Fertility: Zinc is important for the health of eggs and sperm. Zinc deficiency can negatively affect fertility.
  • Dosage: The recommended daily zinc dose for women is 8 mg. It is important not to exceed the recommended dose, since an excess of zinc can disrupt the absorption of other minerals such as copper.
  • Side effects: Taking high doses of zinc can cause side effects, such as nausea, vomiting and disorder of the stomach.

Important warnings:

  • Consultation with a doctor: Before taking any dietary supplements to maintain hormonal balance, it is necessary to consult a doctor. The doctor will be able to determine the cause of hormonal imbalance, prescribe the necessary tests and choose the most suitable therapy, including dietary supplements.
  • Individual needs: Each organism is unique, and what is suitable for one person may not be suitable for another. It is important to consider individual needs and health status when choosing dietary supplements.
  • Quality of dietary supplements: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and purity of the product. Pay attention to the availability of quality certificates and laboratory tests.
  • Interaction with drugs: Bades can interact with medicines, so it is important to inform the doctor about all the drugs taken, including dietary supplements.
  • Side effects: Bades can cause side effects. Carefully follow your well-being and stop taking dietary supplements if there are any undesirable reactions.
  • Not a replacement for drugs: Bades are not replaced by drugs and should not be used for self -medication. They can only be used as an addition to the main therapy prescribed by a doctor.

Maintaining a hormonal balance is a comprehensive process that includes a healthy lifestyle, proper nutrition, sufficient sleep, stress and, if necessary, intake of dietary supplements. Do not forget that only an integrated approach will help you achieve optimal health and well -being.

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