6 vitamins and minerals help balance female hormones

Female hormones are regulated through the brain-pituitary-ovary axis. For this axis system to function stably, the body needs enough energy, micronutrients and a suitable metabolic environment. Unbalanced nutrition negatively impacts hormone production, causing decline or disruption of female hormones.

Pharmacist Do Xuan Hoa, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said necessary substances help balance hormones in the body.

Protein plays a role in supporting muscle and tissue building and creating most hormones, enzymes and antibodies. Protein deficiency disrupts the production of hormones estrogen, progesterone, and testosterone, and also affects insulin and sex hormones.

Prolonged protein deficiency in women can cause menstrual disorders, decline in muscle mass and tissue recovery, and fatigue. Quality protein sources should include fish, eggs, lean meat, milk, beans and nuts.

Healthy fats Unsaturated fatty acids are necessary ingredients to synthesize estrogen and progesterone, maintaining hormone balance. Lack of fat reduces hormone production, dry skin, fatigue, menstrual cycle disorders, and affects reproductive health.

According to pharmacist Hoa, women should supplement about 55-97 g of healthy fats per day from sources such as olive oil, fatty fish, avocado, nuts…

Carbohydrates It is an important source of energy for the brain and endocrine system. A diet that is too low in carbohydrates or too high in refined starches leads to glucose and insulin metabolism disorders. This affects ovarian activity and the regulation of estrogen and progesterone. Women should prioritize choosing foods containing complex carbs such as brown rice, barley, green vegetables, beans, seeds… to stabilize blood sugar and endocrine levels.

Vitamin D Regulates hormone production, including estrogen, progesterone and testosterone. B vitamins support the metabolism of estrogen and progesterone, reducing symptoms of premenstrual syndrome. Supplement vitamins from diverse food sources such as green leafy vegetables, fruits, nuts, fatty fish, animal liver, eggs, and milk, contributing to hormonal balance.

Minerals such as calcium, magnesium, zinc, iron, sodium and potassium participate in the activities of the brain-pituitary-ovary axis, which regulates hormone production in the female body. These nutrients are found in foods such as red meat, animal liver, dark green leafy vegetables, red, orange, and yellow fruits and vegetables…

Fiber Not only is it good for the digestive system and intestinal microflora, but it also helps maintain female hormone balance. Eating enough green vegetables, fruits, and whole grains helps stabilize hormones.

Water supports nutrient metabolism and hormone transport in the blood. Prolonged lack of water slows down metabolism, indirectly affecting hormone balance.

Pharmacist Hoa recommends that women should not apply extreme diets that cause nutrient deficiencies, cause hormonal imbalance, and negatively affect overall health. Supplementing natural essences such as Lepidium Meyenii and P. Leucotomos which are rich in vitamins and minerals, have a positive impact on the brain-pituitary-ovary axis and can help balance hormones and the body’s natural physiological needs.