B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of these vitamins can lead to reduced levels of estrogen.
Some studies have noted a link between B12 deficiency and abnormal estrogen levels that may interfere with the implantation of the fertilized egg.
B6 Plays a Role in Progesterone Production
In a study of women with premenstrual tension who dealt with anxiety and irritability, vitamin B6 given at 200-800 mg per day was shown to reduce estrogen and increase progesterone, improving symptoms.
Vitamins B2, B6, and B12 are key players in one-carbon metabolism as enzymatic cofactors, and deficiency of these nutrients may influence reproductive outcomes possibly through affecting reproductive hormones.
Vitamin B12 is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.
Another reason B-vitamin supplementation helps estrogen dominance symptoms is because B6 can help increase progesterone and decrease estrogen — which for many women, is the sweet spot for hormonal balance.
Vitamin B is the major nutrient required to stimulate follicles for releasing a healthy egg, enhance implantation and reproduction of cells, while maintaining the optimum levels of progesterone.
In some people, high levels of B12 may cause gastrointestinal problems such as bloating and diarrhea. And if you have high blood pressure or poor cardiovascular health, having too much B12 may further complicate these issues. Pregnant and breastfeeding women may also need to be especially mindful of B12 levels.
Who needs more B12? Most women get the recommended daily amount — 2.4 micrograms (mcg) for most adults, 2.6 mcg for pregnant women, and 2.8 mcg for women who are breastfeeding — in their diets.
Vitamin B12 is a water-soluble vitamin, and the risks of dose-related side effects are low. Your body can usually get rid of excess vitamin B12 through your urine. In rare cases, high doses of vitamin B12 injections have been associated with skin reactions. This isn't the case for oral vitamin B12 dietary supplements.
There are certain groups of women, however, at increased risk of Vitamin B12 deficiency, including: Menopausal and postmenopausal women: The hormonal imbalances that occur during and after menopause can lead to Vitamin B12 deficiency in women.
The recommended dietary allowance (RDA) of vitamin B-12 is 2.4 micrograms (mcg) daily for females 14 and older. You can help meet this requirement during and after menopause by taking a vitamin B-12 supplement and eating fortified foods.
It's normal for estrogen levels to rise during ovulation so that your body can prepare itself for pregnancy. It's normal for levels to dip during your period when the pregnancy changes aren't needed. Levels that are consistently low or high may signal an underlying condition that requires your provider's attention.
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.
Vitamins and minerals that play a role in hormonal balance and managing estrogen deficiency symptoms include B complex, vitamin C, vitamin D, calcium, magnesium, and boron. Herbs and dietary supplements, including dong quai, black cohosh, astragalus, and DHEA, may have a more direct effect on low estrogen levels.
Both soybeans and edamame have been linked to many health benefits and are rich in protein and many vitamins and minerals ( 11 , 12 ). They are also rich in phytoestrogens known as isoflavones. Soy isoflavones can produce estrogen-like activity in the body by mimicking the effects of natural estrogen.
Estrogen imbalance: Vitamin D deficiency may lead to lowered estrogen levels, which can cause depression, hot flashes, mood swings and more. Impaired immune system: Vitamin D deficiency may lead to an impaired immune system, putting women at an increased risk of infection and illness.
Magnesium is Essential to Balancing Hormones
Magnesium is one of the most essential minerals to help balance hormones. While you can take a supplement, and even spray your skin with magnesium spray, there's no better way of getting the magnesium you need than from the foods you eat.
Estrogen dominance may be the result of overproduction of estrogen by the body, changes in estrogen metabolism and excretion, or an imbalance in the estrogen to progesterone ratio.