Welcome back to the Period Chats Podcast - today we are going to be exploring vitamins and minerals that are important for hormone balance!
Vitamin D
Scientific Explanation: Vitamin D can influence the synthesis of estrogen and progesterone, two primary female sex hormones. Adequate levels of vitamin D are associated with improved fertility and a reduced risk of polycystic ovary syndrome (PCOS). Moreover, vitamin D receptors are found in various body tissues, indicating its role in overall hormonal balance.
Food Examples: Fatty fish (e.g., salmon, mackerel, and sardines), fortified dairy and non-dairy products, egg yolks, and beef liver.
B Vitamins (especially B6, B9, and B12)
Scientific Explanation: B vitamins play a pivotal role in hormone production and balance. Vitamin B6, for instance, is involved in the synthesis of neurotransmitters like serotonin and dopamine, which can influence mood and menstrual cycle regulation. Vitamin B9 (folate) is crucial for DNA synthesis and repair, and vitamin B12 supports nerve function and energy production.
Food Examples: Whole grains, legumes, eggs, meat, leafy green vegetables, bananas, and fortified cereals.
Iron
Scientific Explanation: Iron is essential for the synthesis of estrogen and progesterone. It also helps in the formation of red blood cells, which transport oxygen throughout the body. For menstruating women, adequate iron intake is especially important to compensate for blood loss during periods.
Food Examples: Red meat, poultry, seafood, lentils, beans, tofu, spinach, fortified cereals, and pumpkin seeds.
Magnesium
Scientific Explanation: Magnesium supports the enzymatic reactions involved in hormone synthesis. It can also help alleviate symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, and mood swings, by promoting muscle relaxation and improving mood-regulating neurotransmitter function.
Food Examples: Leafy green vegetables (e.g., spinach, kale), nuts, seeds (especially pumpkin seeds), whole grains, and dark chocolate.
Zinc
Scientific Explanation: Zinc plays a role in the production and release of eggs from the ovaries (ovulation). It's also involved in the synthesis of estrogen, progesterone, and testosterone. Furthermore, zinc has antioxidant properties, helping protect cells from damage.
Food Examples: Oysters, red meat, poultry, beans, nuts, whole grains, dairy products, and fortified cereals.
