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Dietary Supplements for Balancing Hormone

According to Meriam Webster dictionary, a dietary supplement is, “a product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one's diet and are not considered food.”

According to the Centers for Disease Control and Prevention, as much as 95% of American adults do not meet recommended dietary allowances (RDA) for vitamins D and E, with approximately half of American adults also deficient in magnesium, vitamin A, calcium, and vitamin C.3 Detailed analysis of individual dietary patterns suggests that likely every one of us is deficient in at least one of the micronutrients outlined by the Food and Nutrition Board of the National Research Council/National Academy of Sciences.4 Furthermore, and possibly even more alarming, omega-6/omega-3 ratio is typically 16:1 (or more) while recommendations suggest, for optimum health, that we aim for closer to a 1:1 ratio.5 To reach peak health, complementing our diets with high-quality supplements to address nutritional deficiencies is a becoming a reality for most adults.

While food is the best way to get your nutrients, lets face it, living a fast paced world and most of us are always on the go, we often do not get all the nutrients we need from the foods we eat. As such, it is vital that we are taking supplements to obtain nutrients that we may be missing from our diet. As you know, there are a variety of dietary supplements that serve different purposes and is often not a one size fits all. However, most of us require a good quality multivitamin and omega fatty acids. Some people may require other supplements depending on their needs, such as vitamin D, B, etc. Supplements help to build up your tissues and cells particularly as you age; they help to strengthen your immunity and prepare your body to fight invaders such as bacteria, viruses, diseases, etc. when they attack.

Supplements help with balancing Hormone include:

  • Vitamin C boost progesterone in perimenopausal women and therefore helps to reduce symptoms. Recommended dosage: about 750 mg/daily.

  • Vitamin D3 is sometimes referred to as a hormone instead of a vitamin which helps to detoxify your liver and also increases dopamine and serotonin which helps to balance mood issues Recommended dosage: 2000 IU daily.

  • Vitamin E shown to reduce hot flashes in several research. Recommended dosage: 40-400 IU daily.

  • Magnesium shown to boost energy, improve mood and reduce hot flashes. Recommended dosage: 400 mg daily.

  • Probiotics balances the levels of microorganisms in the gut and reduces the numbers of harmful bacteria. They also seem to boost the body's immune system and helps to balance hormones. Recommended dosage:10-25 billion colony forming units (CFU) daily.

  • DI-indolemethane or DIM shown in research to lower excess estrogen. It can be found in cruciferous vegetables such as broccoli, cabbage, brussels, etc. However, the best way to ensure that you are consuming adequate amount, you can take it in a capsule. Recommended dosage: 200mg/daily.

  • High quality multivitamins

When selecting supplements, here are a few tips to keep in mind:

  • Select high quality supplements from reputable manufacturers, generics are not considered high quality

  • They should provide a therapeutic dosage, that is the minimum amount of a nutrient necessary to provide any real benefit

  • Check the active, inactive and other ingredients section and be mindful of binders, coatings, colors and flavorings that are often used, while some are necessary others may be unhealthy additives. Avoid those with sugars, colors or artificial flavors

  • Always check the expiration date usually on the label or the bottom of the bottle.

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