A Functional Medicine Doctor’s Guide To The Essential Supplements For Hormone Balance For Cycling Women
Women's hormonal health is a complex interplay of various factors, and for cycling women, the monthly fluctuations can present unique challenges. Taking a functional medicine perspective allows us to delve into holistic approaches that support hormonal balance throughout the menstrual cycle.
In this guide, we'll explore key supplements and lifestyle strategies to optimize hormone health for cycling women.
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Understanding The Menstrual Cycle
The menstrual cycle consists of distinct phases, each influenced by changing hormone levels. These phases include menstruation, the follicular phase, ovulation, and the luteal phase. Hormones such as estrogen, progesterone, and others orchestrate this intricate process, impacting mood, energy, and overall well-being.
Supplements For Hormonal Balance
There are several supplements that should be discussed in conjunction with hormone balance, such as chaste tree berry, evening primrose oil, magnesium, Omega-3 fatty acids, and B vitamins.
Vitex (Chaste Tree Berry)
Chaste tree berry, or vitex, acts on the hypothalamus and pituitary gland, promoting a balance between estrogen and progesterone.
Usage: Considered particularly beneficial during the luteal phase, vitex can support progesterone production.
Evening Primrose Oil
Rich in gamma-linolenic acid (GLA), evening primrose oil aids in hormone synthesis and may alleviate symptoms associated with hormonal imbalances.
Usage: It is often recommended during the follicular phase to support the production of healthy cervical mucus.
Magnesium
Magnesium is crucial for enzyme function involved in hormone synthesis and can help mitigate PMS symptoms.
Usage: Consider incorporating magnesium-rich foods or supplements throughout the menstrual cycle.
Omega-3 Fatty Acids
Essential for hormone production and reducing inflammation, omega-3 fatty acids play a vital role in overall hormonal balance.
Usage: Include fatty fish or high-quality fish oil supplements to support hormone health.
B-Vitamins
B-vitamins, especially B6 and B12, are essential for estrogen metabolism and can alleviate symptoms associated with hormonal fluctuations.
Usage: Ensure adequate intake of B-vitamin-rich foods or consider targeted supplements.
My Curated Collection For Hormone Balance In Cycling Women
I’m so excited to share one of my new collections with you: Hormone Balance in Cycling Women. It contains four highly beneficial supplements: Balance, Protect, Chill, and The Ashwagandha.
Balance
Offering natural support for common premenstrual complaints, Balance is a comprehensive blend of Native American and Chinese herbs traditionally used to promote a healthy menstrual cycle.
This multi-herb formula combines "female herbs" and traditional tonics selected for their complementary effects. Chaste Berry Extract (Vitex angus-castus) has a long history of supporting women with hormone-related gynecologic complaints and is validated by modern research for its positive effects on menstrual cycle regularity, breast tenderness, and PMS.
Other key ingredients such as Dong Quai Extract, Licorice Extract, and Peony contribute to menstrual regularity and pain reduction, while herbs like Tangerine and Ginger Root address common premenstrual complaints like breast tenderness and discomfort.
Traditional Wisdom Meets Modern Science
Each component of Balance has been carefully chosen based on centuries of traditional use and observed clinical effects. Parsley, dandelion, and red raspberry, among others, bring their unique properties to this formula, promoting fluid balance, supporting detoxification, and relaxing the uterus.
The inclusion of Bupleurum highlights its role in balancing mood and regulating the neuroendocrine system, offering a holistic approach to menstrual health. By harnessing the synergistic effects of these herbs, Balance provides comprehensive support for women seeking natural solutions to menstrual discomfort and hormonal imbalance.
Empowering Women's Health
Balance represents a fusion of traditional wisdom and modern science, providing women with a natural alternative to conventional approaches for menstrual support. With its carefully curated blend of herbs backed by research and clinical experience, Balance offers women the opportunity to take control of their hormonal health and experience greater well-being throughout their menstrual cycle.
Protect
Protect is a comprehensive formula meticulously crafted to aid liver detoxification of various environmental toxins and support healthy estrogen metabolism. It targets xenobiotics, xenoestrogens, and estrogen metabolites, providing essential micronutrients, phytonutrients, and cofactors to facilitate safe and effective detoxification processes.
Protect also bolsters antioxidant mechanisms, including glutathione production, to safeguard cells against oxidative stress throughout the detoxification journey.
Detoxification Support
Xenobiotics, which encompass chemicals foreign to living organisms, pose a significant threat to cellular health and metabolism. Protect's blend of compounds aims to enhance detoxification pathways, promoting the elimination of harmful molecules like pesticides, industrial chemicals, and xenoestrogens.
Key ingredients like milk thistle extract and alpha-lipoic acid support liver function, increase hepatic glutathione levels, and aid in fat peroxidation reduction, contributing to overall cellular protection and tissue regeneration.
Phytonutrients And Xenoestrogen Metabolism
Protect harnesses the power of phytonutrients from green tea catechins, turmeric extract, and bioflavonoids to bolster antioxidant activity and modulate detoxification enzymes. Specifically, compounds like DIM and glucoraphanin promote healthy estrogen metabolism by balancing estrogen metabolites and supporting phase I and phase II detoxification processes.
By providing a synergistic blend of nutrients, Protect aims to maintain optimal estrogen balance and promote the health of estrogen-sensitive tissues, offering comprehensive support for detoxification and hormonal health.
Chill
Chill is a unique powdered drink mix designed to support a relaxed mood and balanced neurotransmitter function. Its blend of ingredients aids in the synthesis of catecholamines, promotes the production of the inhibitory neurotransmitter GABA, and supports hormonal balance and healthy glucose metabolism. By targeting these pathways, Chill aims to foster a state of calmness and emotional equilibrium.
Key Ingredients
- Inositol: A precursor for the phosphatidylinositol system, influencing mood regulation differently from neurotransmitter precursors. Clinical trials demonstrate its effectiveness in supporting mood with minimal side effects.
- GABA: This primary neurotransmitter promotes a relaxed mental state by increasing alpha waves and decreasing beta waves, crucial for emotional well-being, and stress management.
- Taurine: Known for its neuroprotective properties, taurine stabilizes cell membranes in the brain and heart, modulates neurotransmission, and supports cellular health during glutamate depolarization.
- L-Theanine: Derived from green tea, L-theanine promotes relaxation without inducing drowsiness, supporting nerve health, cognition, and inhibitory neurotransmission.
- Magnesium: Referred to as the "relaxation mineral," magnesium aids in nerve transmission, supports over 300 enzymatic reactions, and contributes to a healthy mood and metabolism.
By addressing neurotransmitter balance, neuronal stabilization, and hormonal regulation, Chill offers comprehensive support for a relaxed mood, healthy blood pressure, and effective neuronal transmission, providing a holistic approach to emotional and physiological well-being.
The Ashwagandha
The Ashwagandha features Shoden®, a specialized extract of the ashwagandha plant known for its high concentration of 35% withanolide glycosides. This purified extract has been extensively researched for its ability to help the body adapt to physical and mental stressors while promoting the restoration of sleep quality.
The Adaptogenic Power Of Ashwagandha
Ashwagandha, classified as an adaptogenic herb, has a rich history in Ayurvedic medicine for its rejuvenating properties. It aids in achieving homeostasis, vitality, and resilience against stress-induced ailments. By targeting stress-induced hormonal imbalances, ashwagandha supports overall well-being and vitality.
Scientific Validation
Clinical trials have demonstrated the efficacy of Shoden in modulating stress hormones like cortisol and DHEA-S, as well as promoting a more restful night's sleep. Research indicates that Shoden helps reduce stress-induced increases in plasma corticosterone and lactic acid while supporting healthy hormone levels associated with relaxation and vitality.
Clinical Studies
Rigorous studies have shown that Shoden supplementation leads to improvements in stress hormone levels, fatigue, vigor, and overall well-being. Additionally, subjects experienced significant enhancements in sleep quality parameters, such as sleep latency and efficiency, highlighting Shoden's role in promoting restorative sleep.
Safe And Effective
Shoden has been rigorously tested for safety, with no adverse effects reported in clinical trials. With a daily dose of 240 mg per two-capsule serving, The Ashwagandha provides targeted support for managing stress and promoting restful sleep, offering a natural solution for maintaining emotional balance and vitality.
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Lifestyle Strategies for Hormone Balance
There are some rules of thumb I think are generally wise to follow when you’re looking to balance your hormones, which I’ll detail next.
Cycle Sync Your Diet
To optimize your nutrition across your menstrual cycle, follow these principles:
- Menstrual Phase: During menstruation, focus on replenishing lost iron with foods like grass-fed beef, poultry, fish, and dark leafy greens. Women often have lower iron levels, so prioritize iron-rich foods to support overall health. Additionally, incorporate magnesium-rich foods such as dark leafy greens, nuts, and seeds to alleviate cramps and balance mood swings.
- Follicular Phase: As estrogen rises and energy levels increase, opt for fresh, light meals rich in nutrients. Explore a variety of nutrient-dense vegetables and protein sources to nourish your body during this phase of the cycle.
- Ovulatory Phase: With heightened energy and sociability, choose foods that provide sustained energy. Include healthy carbohydrates like sweet potatoes and healthy fats to support your active lifestyle and maintain stable energy levels.
- Luteal Phase: During the luteal phase, progesterone levels rise, potentially causing mood swings and cravings. Combat these symptoms by increasing your intake of healthy fats such as wild-caught fish, avocados, nuts, and chia seeds. These foods help stabilize blood sugar levels and keep you feeling satisfied, reducing cravings. Incorporating magnesium-rich foods can also alleviate PMS symptoms like bloating, cramps, and mood swings, promoting overall well-being throughout the menstrual cycle.
Cycle Sync Your Movement
As your energy levels, strength, and endurance change, cycle syncing allows you to capitalize on your strengths and weaknesses throughout the month without pushing yourself too far, increasing cortisol levels, and wreaking havoc on your hormones. Here are some best practices for working out during each phase.
- Menstrual phase: During menstruation, it's common to experience fatigue and low energy levels. Instead of trying to hype yourself up, take this as an opportunity to prioritize rest and self-care. But that doesn’t mean that all movement should be avoided. Gentle exercises like walking, yoga, or stretching help to promote blood circulation, relieve cramps, and reduce stress.
- Follicular phase: As estrogen levels rise during this phase, you'll likely experience a dramatic increase in energy, stamina, and strength. This is the time to incorporate higher-intensity workouts such as strength training, HIIT (high-intensity interval training), and cardiovascular exercises.
- Ovulatory phase: For most women, ovulation is when your energy levels and performance are at their peak. Use this time to try challenging yourself with exercises that push your endurance and focus.
- Luteal phase: As your progesterone levels rise during this phase, you’re more likely to experience mood swings, bloating, fatigue, and other symptoms that aren’t conducive to wanting to work out. Low-impact exercises like yoga and Pilates are great during this phase since they offer additional stress-reducing benefits while being easy on your body.
Managing Your Stress Levels
Chronic stress can cause hormonal imbalances, so you can’t leave out looking at this aspect of your lifestyle. Research shows that psychological stress increases inflammation and suppresses your immunity, too, so there is plenty of reason to start taking a closer look at how you’re managing stress in your life. (1)
I’ve written another article, “Ways to Manage and Reduce Stress In Your Life,” which might be of some help to you if you need to get started.
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References:
- Dhabhar FS. Enhancing versus suppressive effects of stress on immune function: implications for immunoprotection and immunopathology. Neuroimmunomodulation. 2009;16(5):300-17. doi: 10.1159/000216188. Epub 2009 Jun 29. PMID: 19571591; PMCID: PMC2790771.
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BY DR. WILL COLE
Dr. Will Cole, DNM, IFMCP, DC is a leading functional medicine expert who consults people around the globe, starting one of the first functional medicine telehealth centers in the world. Named one of the top 50 functional and integrative doctors in the nation, Dr. Will Cole provides a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is the host of the popular The Art Of Being Well podcast and the New York Times bestselling author of Intuitive Fasting, Ketotarian, The Inflammation Spectrum and the brand new book Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.
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