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It can be a confusing world out there. So many different supplements, so many reasons to take them. Then, we’re told maybe they are a scam, they are ineffective and a waste of your good, hard-earned dollars. Yes, it’s super confusing and of course fear creeps in. Fear is not a great place to make a choice from, ever.
But since every single cell in your body requires nutrients to work and our soils aren’t necessarily able to pass on those nutrients any longer (because we’ve kinda sterilised them…), supplements have become essential for almost all of us living in the western world. Of course, oils aint oils, meaning that not all supplements are made the same. It’s important we consider how they are prepared, where they are sourced and manufactured. Usually a very simple test will tell you. You get what you pay for. There is a vast difference between many over-the-counter or supermarket brands as opposed to those you can get your hands on via your local practitioner. It’s not to say you shouldn’t take either but know when you need what. That is where the difference lies.
Over-the-counter products aren’t necessarily a waste of time. Recently I had an interstate patient call me in a panic, she’d had a postpartum migraine for days and it wasn’t going anywhere. She was exhausted, newly breastfeeding and needed a fix. Her doctor had told her rest and water (and granted, herbal medicine wasn’t his arena and that wasn’t terrible advice either). I suggested she send her husband to the supermarket and get her hands on a good quality magnesium, B vitamin complex and Zinc and call me back when she knew the dosages so I could prescribe to her, the dose I recommended for therapeutic benefit. I had her safely supplement at higher doses according to her signs and symptoms and she woke the next morning able to do up the nappy of her newborn and feeling remarkably better. These were supermarket over-the-counter supplements – enough to get the job done.
In some instances it is essential we call upon our health care practitioners to guide us and there are also times where we can do a little renaissance and mini overhaul, a little ground work for ourselves and switch things up a little. It’s important we understand what’s ‘safe’ for us to play around with and what isn’t. I’m here to share my favourite 5 supplements that may change your life, all because they lead you to better hormone balance. Something we all deserve. Here are my number one’s that you can safely take in your own home!
Supplement you need for Gut Healing
Alongside your usual powerhouse combo of probiotics and collagen (aka bone broth or glutamine), there are few more supplements you might like to add to your regime to take things next level.
You need zinc for so many reasons and it is one of my favourite immune boosting, hormone regulating minerals. It’s also important for those with known thyroid issues to help to assist in supporting healthy thyroid function as it helps to convert T4 to T3.. When it comes to your gut, Zinc helps to tighten the junctions between the intestinal cells – ideal for those with leaky gut (like the majority of the western world!) and inflammation in the body – basically that’s pretty much all of us!
Between 5 – 30mg is perfect, but in higher doses, you’ll need to incorporate copper (they rely on each other – a match made in heaven AND especially essential if you have a copper IUD! Include 2mg of copper for each 15mg of zinc)
Supplement you need if you have Insulin Resistance
Food is medicine – after all, supplements are like natures next level treatments.
This dark horse helps to regulate menstrual cycles as it goes to work on in improving your sensitivity to insulin – also meaning it’s a good addition if you have insulin resistance and PCOS.
A little goes a long way – 1gm daily can be enough to have a therapeutic benefit. You might like to add it to your food, sprinkle in your coffee or on top of your breakfast with your favourite Yo’Nuts pack (like what I did there?).
Supplement you need if you have PCOS
Women with PCOS are shown to have a defect in the inositol-insulin signalling pathway. What does that mean? You may need to supplement to assist your body. There is a heck of a lot of research into inositol – a very safe supplement for women with PCOS and insulin resistance.
Around 2000mg of Inositol per day may be enough to get the ball rolling and your body better able to manage your insulin levels.
Supplement you need for inflammation
Inflammation is the cause of almost all hormone imbalance, so addressing this is key and nothing will work unless you address diet and lifestyle. Adding supplements is like taking it to the next level.
Most people with autoimmune issues are also low in Vitamin D. Supplementing Vitamin D may have profound effects. Why so? Vitamin D is crucial in the production of the cells which help to calm down the immune system. According to Dr Sherrill Sellman, supplementing Vitamin D has been shown to lower the likelihood of breast cancer by up to 80%. That’s profound!
A natural anti-inflammatory, Vitamin D can be taken in good doses – around 3000iu daily is safe.
Supplement you need to treat excess androgens
How do you know if you have excess androgens? It’s a common cause of PCOS and often marked by excess facial hair, acne and weight gain and alopecia associated with high androgens.
A long time Chinese Medicine favourite to treat more than just hormone imbalance. Liquorice root has been shown in studies (1) to decrease testosterone levels in women after just one month as it blocks the key enzymes involved in the production of testosterone. For women with PCOS, this is a WIN!
In a herbal mixture I’d include around 2-3gm per day. You might like to take it as a herbal tea and sip away!
Caution – if you have High Blood Pressure, it’s best to consult your doctor.
Remember, not ‘one’ thing will ever be a match for changing your diet and lifestyle to suit your body’s needs and this can change as you go along. This means understanding your body is key, learning what may be making your symptoms ‘turn on’ essential and then removing the driving cause to really make inroads towards your better health. There is always a reason and always a solution – it’s just a matter of looking hard enough – this is where it’s always best to consult your health care professional for a deeper and more individualised approach.
Want to dig a little deeper? I’ve got something for you. My Wellness Collective Membership is that safe place you can come and chat more about your health issues, to really dive in and take charge of your health. You’ll access my information, chat with others in a similar health situation to you, get ongoing discounts and special offers and SO MUCH MORE! Learn more about the membership here and come join the hundreds of others who are getting to the bottom of their health issues with my help. I can’t wait to see you in there.
- 2004, “Licorice Recuces Serum Testosterone in Healthy Women.”