Monica Pineider
a day ago4 min
Are you considering natural ways to manage hormonal ups and downs? Many women explore fertility vitamins and supplements to support hormone balance naturally. Let's explore what the best vitamins to balance female hormones are and what options are out there!
Even though it is always best to see a dietician/naturopath for a proper customised plan, here are some guidelines to give you an idea of what vitamins and supplements may interfere with or help to balance female hormones.
Always try to get Organic Fertility Supplements and Vitamins, free from additives and chemicals; otherwise, you will do yourself more harm than good.
If you are trying to conceive and have experienced some difficulties, it may be worth looking at any nutritional deficiencies you may have. Even if you have a very healthy diet, nowadays, the soil is not as rich in nutrients as it used to be, so supplementing your diet with natural products and good sources of vitamins can be a well-worth addition.
Besides, it is important you learn how environmental hormones affect hormone harmony. Understanding these disrupters is key to tackling them for a successful fertility plan and deciding what supplements you may need or may not.
While prenatal vitamins and some supplements can be beneficial for fertility, there are certain ones you might want to avoid. Let's explore what vitamins and supplements to avoid to naturally boost your fertility and hormone balance.
Vitamins and Supplements that may damage egg and sperm are as follows:
Echinacea. This increases immunity and may cause the body to perceive the sperm as an invader, thus attacking and destroying it. The body's immune system usually decreases when progesterone (sex hormones) levels rise, creating a perfect environment for the new embryo and slowing the body down.
St Johns Wort. This is usually used as a natural antidepressant. It is best to avoid it when TTC as it affects brain chemistry, thus the hormonal balance.
Ginko Bilboa as it affects the microcirculation and brain chemistry, dilating the blood vessels, thus also affecting the hormonal balance.
High dosage of Vitamin C as it dries the cervical fluid, making it harder for the sperm to reach the egg.
However, low dosages of Vitamin C seem to increase sperm count. We can find good sources of Vitamin C in:
oranges,
red and green peppers,
strawberries
blackcurrants
broccoli
brussels sprouts
potatoes
While there isn't a magic bullet for balancing hormones and boosting fertility, some vitamins and supplements for women can be helpful. It is important to always combine supplementation with a healthy diet and lifestyle. Here are some of the most commonly recommended options:
B vitamin supplements, particularly B6 and B12, play a role in hormone regulation and metabolism.
When Vitamin B levels are low, the body shuts down reproductive processes to protect a potential embryo from abnormalities; it can also inhibit egg release and prevent implantation. On the other side, correct levels of vitamin B enhance fertility.
We can get good sources of vitamin B in wheat germ, potato, sunflower and pumpkin seeds.
Vitamin D is often referred to as the "sunshine vitamin". It is essential for overall health, including hormone balance. Studies have shown that adequate vitamin D levels can improve fertility and pregnancy outcomes.
Therefore, more importantly, consider getting some daily sunlight to potentially boost your fertility!
Omega-3s are essential healthy fats for fertility. We find them in fatty fish and fish oil supplements. These supplements have anti-inflammatory properties and may help balance hormones by regulating menstrual cycles and ovulation.
Omega-3, along with other healthy fats may also help to boost metabolism naturally.
These reduce symptoms of digestive disorders such as Chron’s, IBS, and IBD. Probiotics contain the so-called "friendly bacteria" that can supposedly restore the natural balance of your gut bacteria, therefore enhancing the correct amounts of nutrients, vitamins and minerals necessary for the body to function properly.
In order to enhance your gut health, you can eat fermented food, bio live yoghurt and limit or, even better, avoid no organic, fat-free and fructose-rich foods.
FOLIC ACID
Folic Acid is one of the most important supplement in any fertility care plan. Women usually start taking this hormone balancing supplement at least 3 months before trying to conceive. Because this vitamin is essential to reduce the risk of neural tube defects such as spina bifida. Thus it helps to reduce the incidence of heart attacks, strokes, cancer and diabetes and homocysteine level (which is a protein that may cause birth defects).
Dark leafy greens, Brussels sprouts, cabbage, nuts, and seeds are good sources of this vitamin. NHS has a comprehensive list of Food rich in Folic Acid on its website.
Zinc is especially important for men as it plays a big role in testosterone production. In fact, it is the most important supplement you can take to boost male fertility. Zinc is an essential mineral for the body:
keeping a healthy immune system
building proteins
triggering enzymes
building healthy hormones
Zinc also plays a vital role in female fertility by supporting healthy egg development and function. Here's how:
Egg Maturation: Zinc helps with cell division during the maturation process of eggs, ensuring they're ready for fertilization.
Egg Quality: Adequate zinc levels are linked to better quality eggs, which increases the chances of successful fertilization and embryo development.
Hormone Balance: Zinc supplements contribute to healthy hormone regulation, which is crucial for ovulation and overall reproductive health.
Good sources of this mineral are shellfish such as oysters, shrimp, and haddock, egg yolks, almonds, pumpkin seeds, wholemeal, and rye bread. Around 80% of zinc is removed from wheat during the milling process, etc.
You now have a better idea of what fertility vitamins and supplements can promote hormone balance in women! We look forward to hearing your thoughts about this article!