So, ensure you're getting enough vitamin D2 and D3 to ease and prevent hormonal fluctuations. Vitamin D is a fat-soluble vitamin, so take it with your fattiest meal of the day to ensure absorption. Or, take your vitamin D and your fish oil supplement together.
Getting enough vitamins and nutrients through diet or supplementation are vital in reverting hormonal imbalances. However, these should be accompanied by a healthy lifestyle and regular visits with a healthcare professional.
The Importance of Vitamin D
Estrogen imbalance: Vitamin D deficiency may lead to lowered estrogen levels, which can cause depression, hot flashes, mood swings and more.
Get Consistent, Quality Sleep
No matter how nutritious your diet—or how consistent your exercise routine—getting enough restorative sleep is crucial for optimal health. You can't balance your hormones, naturally, without good sleep! Poor sleep is linked to imbalances in many hormones, including insulin and cortisol.
Magnesium is critically necessary to treat all hormonal imbalance issues – including PMS, PCOS, thyroid conditions, perimenopause, anxiety, and adrenal fatigue.
Growing evidence supports the importance of B12 with regard to hormone balance, in that many of the disorders associated with a hormone imbalance are also associated with a vitamin B12 deficiency. Without adequate B12, overall health is compromised in fundamental ways.
Magnesium Glycinate: great for calming, helping with sleep and hormone balance.
Vitamin B3 helps regulate the body's serotonin levels. Serotonin directly affects mental stability and mood. Vitamin B5 helps regulate the body's adrenal glands. Cortisol is the stress hormone regulated by the adrenal glands.
Magnesium is important for maintaining muscle and nervous system function, cardiac electrical properties, and for supporting immune system as well as regulating glucose and insulin metabolism [2,3].
The best dose of magnesium. A therapeutic dose of magnesium is at least 300 mg which usually equates to three capsules. If your label says “500 mg magnesium glycinate” per capsule, check if it is actually referring to “total” magnesium glycinate (magnesium plus glycine).
Raspberries, blueberries, blackberries, and strawberries are all hormone balancing foods packed with great nutrients. Berries are rich sources of vitamin C, which regulates your progesterone levels, particularly during the luteal (PMS) phase of your cycle .
Hormonal imbalances may be to blame for a range of unwanted symptoms from fatigue or weight gain to itchy skin or low mood. Hormones are chemicals produced by glands in the endocrine system and released into the bloodstream. An imbalance occurs when there is too much or too little of a hormone.
Some common signs of off-balance hormones include acne or bad breakouts, dry skin and skin conditions such as psoriasis, eczema and rosacea. Thinning hair or an increased amount of facial hair are also signs that something could be out of whack hormonally, says Raupp.
Some studies have suggested that apple cider vinegar can help regulate oestrogen, progesterone and testosterone levels in women, but more research is needed to confirm this claim and establish its benefits. Yes, you can drink apple cider vinegar during periods, but do so in moderation to avoid any side effects.
Other causes of hormonal imbalance may include type 1 and 2 diabetes, hypoglycemia, and thyroid disorders such as hypothyroidism or hyperthyroidism. In women, conditions such as menopause or polycystic ovary syndrome (PCOS) may cause hormonal fluctuations. In men, hypogonadism may lead to low hormone levels.
So, get enough vitamin D—just take it in the morning or afternoon. At night, take supplements that support sleep quality and muscle relaxation, like magnesium and melatonin (which you'll find in soothing, sippable Bulletproof Sleep Collagen Protein).