One way to achieve hormonal balance is by improving some of your lifestyle habits – eating right, working out regularly, getting enough sleep, and managing stress properly. Supplementation can also help you achieve hormonal balance, when paired with a healthy lifestyle.
Before we jump into the supplements, let’s chat about why hormonal balance is important for your health and some of the symptoms that come with imbalances.
To understand the importance of hormonal balance, you should first grasp what it means.
Hormones serve as the body's "chemical messengers," impacting energy, mood, sleep, metabolism, and even skin health. Imbalances can lead to issues like fatigue, mood swings, and cognitive fog.
When we talk about hormonal balance, we mean maintaining hormone levels within optimal ranges. Various factors like stress, diet, age, and lifestyle can disrupt this delicate balance, but targeted supplementation and lifestyle changes can help bring hormones back to healthy levels.
Hormonal imbalance is when one or more of your hormones are not in their proper range. Hormonal imbalance symptoms include:
If you have a hormonal imbalance, you can address it by living a healthier lifestyle such as working out regularly, eating a proper and healthy diet, and getting enough sleep. However, you can still experience hormonal imbalance even if you’re living a healthy lifestyle. This is where hormone balance pills can be beneficial.
In addition to lifestyle changes, taking certain supplements can also help you balance your hormones. We hand-selected 7 of the most effective vitamins, minerals and herbs that can help promote hormonal balance for women's health.
Folate, also known as B9, has a powerful impact on female hormones. Specifically, studies show that folate is associated with increased progesterone levels. This is crucial because progesterone is one of the key hormones involved with both fertility and the menstrual cycle. If you have low levels of progesterone, it’s common to see infertility issues as well as irregular menstrual cycles.
Also, folate can lower a woman’s risk of sporadic anovulation (when the ovaries fail to release an oocyte), ease PMS symptoms, and improve mood.
Magnesium is a mineral that plays a lot of crucial roles in our health, including energy production, metabolism, blood sugar, blood pressure, and mood.
Magnesium bisglycinate, a highly absorbable form of magnesium, is particularly effective in reducing stress and improving sleep. These benefits can directly impact hormonal health by reducing cortisol (the stress hormone).
Zinc is essential for your hormonal health because it plays a vital role in promoting and maintaining proper thyroid function. The thyroid gland produces thyroid hormones which play a significant part as metabolic regulators .
Studies show that it is common for women with hypothyroidism to have zinc deficiencies in their bodies. For these women, supplementing with zinc or eating zinc-rich foods may help balance thyroid hormones.
Chromium can aid in lowering our blood sugar levels. Studies show chromium plays a role in the absorption of carbohydrates, protein, and fats.
Aside from lowering blood sugar levels, chromium can also reduce cholesterol and blood pressure levels – all of which are good for overall hormonal health.
DIM (Diindolylmethane) is a natural compound that is used to lower estrogen levels. DIM is a metabolite of a compound — indole-3-carbinol (I3C) — found in cruciferous veggies such as broccoli and kale. If you are looking for a higher dose of DIM, supplementation is an easy way to achieve that.
One study demonstrated that DIM “promoted favourable changes in estrogen metabolism.”
Omega-3s are a group of fatty acids – DHA, EPA, and ALA – well-known for their heart and brain health benefits. Omega-3s also play a role in our hormonal health since they are vital for hormone production.
Omega-3s and other fatty acids produce and regulate hormones. Omega-3s work as a powerful anti-inflammatory which not only supports your immune system but your hormones as well.
Studies show that omega-3s can also have an impact on inflammatory acne. Because much of acne is inflammation-based, it can help decrease the inflammation as well as the acne.
Ashwagandha is a potent and popular herb that is used in Ayurvedic medicine. It is mainly known for its ability to improve one’s strength, physical performance, and endurance. Research also suggests that Ashwagandha has the ability to promote hormonal health, notably thyroid function.
When choosing a hormone balance supplement, knowing what imbalances exist is critical. Unfortunately, because supplements are powerful tools, you can end up doing more harm than good if you blindly take one.
When you decide that it is time to take hormone balance supplements, there are two main things to consider:
It's important to research a brand before you decide to purchase from them. Even if their marketing and branding look stellar, you still need to do your due diligence. After all, most supplements are not regulated by the food and drug administration (FDA).
When you research a brand, make sure that they either have a certificate of authentication (COA) available. These are run by third-party labs that test the product ingredients and partial other things like heavy metals.
Second, check the customer reviews on the brand’s site or Amazon. Do they have only five-star reviews? Do they have mainly five-star reviews with a few others scattered throughout? Do the reviews talk about the efficacy of the product?
Products with only five-star reviews may seem like trustworthy best-sellers, but this usually signals that the reviews, unfortunately, aren’t from real buyers or have been fabricated.
First, you want to make sure you need all the ingredients. Second, make sure that they include details.
For example, if a brand says that they use a B-complex but they don't list the B vitamins they use, this is a red flag. This is essential information for a consumer, so it should be shared!
Aside from adding herbal supplements, vitamins, and even minerals into your day-to-day to help balance out your hormones, there are a variety of things you can do habit-wise to help as well.
Regular physical activity helps stabilize hormones by reducing stress and improving circulation. For hormonal health, consider a balance of cardio, strength training, and mobility exercises. Aim for full-body workouts, and even workouts at home to keep your muscles strong and metabolism active. Strength training for women can also support bone density, muscle mass, and metabolism—all of which are influenced by hormones.
Hydration plays a vital role in hormone regulation, as even mild dehydration can raise stress levels in the body. Electrolytes are essential to maintaining hydration balance, especially during workouts. Consider adding electrolyte powder to your water to replenish lost minerals and improve your energy levels. Not sure when to take electrolytes? Try drinking them pre-workout or post-workout to help replenish what your body loses through sweat.
Sleep is essential for hormonal health, as the body regulates several key hormones while we rest. Aim for 7-9 hours per night, and consider taking magnesium bisglycinate in the evening to help improve sleep quality. Good sleep also supports recovery from workouts, which is key for managing cortisol and maintaining energy throughout the day.
High stress levels can lead to elevated cortisol, which negatively impacts hormones like estrogen, progesterone, and testosterone. Incorporating relaxation techniques like meditation, deep breathing, or gentle yoga can reduce stress and support hormone balance. Supplements like ashwagandha or magnesium can also help reduce stress levels over time.
Are you looking for a sunny state of mind? Symmetry helps balance hormones, assist with weight management, and keep stress at bay.
The serving size calls for two capsules once daily with water. Do not exceed two capsules per day.
It’s your daily perk-me-up!
