Balancing Hormones Naturally

Perimenopause is a time of natural hormonal decline for women, usually beginning in their 40s, though some women may begin noticing hormone changes as early as their mid-30s. This transition is hallmarked by irregular periods, which will become more and more erratic, until they eventually cease entirely. Other common (and uncomfortable) symptoms of menopause include irritability, hot flashes, decreased sexual arousal, headaches, and night sweats.[1]

Declining estrogen levels lie at the heart of perimenopause; however, estrogen doesn’t decline in a steady or gradual fashion. It is erratic (plummeting, then rising, only to fall again). This unpleasant cycle is one of the main contributors to hot flashes, which can last up to two years.[2]

Alongside declining estrogen production, progesterone levels also decline, and with it comes water retention, feelings of anxiety, and difficulty sleeping -- all of which can adversely impact overall happiness, well-being, and quality of life.

Hormone replacement, in combination with other assorted prescription medications, are often the default option for perimenopausal women.[3,4] Yet, many of these options come with multiple adverse side effects. As a result, more and more women are exploring natural options to reduce (or avoid) the many inconveniences and discomforts that accompany aging.

Today we’ll focus on balancing hormones naturally with nutrition and supplements.

First things first…

There Is No Substitute for Quality Nutrition

Supplements are fantastic, and we offer a wide-range of lab tested, research-backed products to support you during each step of your health and fitness journey.

We’re also the first ones to point out the fact that supplements are meant to enhance and support the fundamentals that you should already have in place -- proper nutrition, regular exercise, good sleep hygiene, etc. Without these healthy lifestyle pillars in place, supplements won’t have nearly the impact or benefit that they could.

All of this is to say that before you look to supplements to support balanced hormone levels, make sure you’re eating well, exercising regularly, and getting quality sleep each night. If you need help figuring out how many calories to eat, healthy meal options, or an effective workout program, we’ll help you…for FREE.

The 1UP Fitness App offers customized eating and workout plans (based on your preferences) to help you get the results you want.

Now, let’s discuss the best supplements to help support balanced hormone levels.

5 Supplements That Support Healthy Hormone Levels

Magnesium

Magnesium is the fourth most abundant mineral in the body and plays important roles in over 300 enzymatic reactions in the body. It also serves as an important constituent of bone and plays a critical role in bone mineralization, in part by influencing the synthesis of various vitamin D metabolites. These metabolites support intestinal absorption of two other important minerals -- calcium and phosphorus.

Despite the importance of magnesium, research indicates that up to 75% of Americans don’t get enough each day.[5] Magnesium deficiency is associated with hypothyroidism as well as a number of other health effects, including inflammation, bone loss, fatigue, muscle twitches and cramps, high blood pressure, and loss of appetite.[6,7]

The Recommended Daily Allowance (RDA) or Adequate Intake (AI) for women ages 19-30 is 310mg per day and for women ages 31-50 320mg per day. Foods high in magnesium include almonds, spinach, yogurt, black beans and peanuts.

Highly active individuals may have greater magnesium requirements due to the fact that the more physically active you are, the greater amount of key nutrients the body requires. In that case, a magnesium supplement may be useful.

1UP Super Magnesium contains a unique blend of two highly bioavailable magnesium supplements (magnesium bisglycinate chelate and magnesium malate) for added stress and mood support, Super Magnesium also includes 100mg of L-Theanine.

KSM-66 Ashwagandha

Speaking of stress and mood support, adaptogens have become more well-known in mainstream circles for their ability to improve the body’s ability to perceive, interact with, and recover from stressful encounters. Researchers describe adaptogens as being able to “enhance the state of nonspecific resistance.”[8]

While there are many different adaptogens, few have the same amount of traditional and scientific backing as ashwagandha, a fundamental herb in Ayurveda. For centuries, ashwagandha has been used to improve mood, reduce stress, and boost vitality. It’s also been used to treat sexual weakness and performance anxiety as well as combat reduced sexual desire and dysfunction in women.

Modern-day research has shown that ashwagandha may help to[9,10,11,12]:

• Significantly reduce stress, anxiety, and cortisol levels
• Decrease stress-induced food cravings
• Boost memory and cognitive function
• Increase endurance, strength, and rate of muscle recovery
• Improve sexual performance health, in both women and men
• Support thyroid function

While there are a variety of ashwagandha extracts on the market, none have the rigorous body of research of KSM-66 ashwagandha. KSM-66 is the premier ashwagandha extract for women’s sexual health, backed by three published studies on sexual function and two published studies on menopause.

A 2019 double-blind, randomized, placebo-controlled study found that, in addition to improving estrogen levels, KSM-66 ashwagandha supplementation resulted in significant reductions of Follicle-Stimulating Hormone (FSH), Luteinizing Hormone (LH), and testosterone by 36.60%, 17.27%, and 1.96% respectively.[13] In case you weren’t aware, during perimenopause, as estrogen levels decline, follicle-stimulating hormone (FSH), luteinizing hormone (LH), and testosterone can rise, leading to hypothalamic–pituitary-ovarian axis-related disorders.

Another remarkable study published in Journal of Obstetrics and Gynecology Research found that women supplementing with KSM-66 drastically decreased scores on the Menopause Rating Scale (MRS) scores for Psychological and Urogenital domains by 24.7% and 26.67%, respectively. KSM-66 supplementation also significantly reduced feelings of anxiety, irritability, physical and mental exhaustion.

Perhaps most impressive is that KSM-66 Ashwagandha supplementation resulted in a 30.88% decrease in the Hot Flash Score and a 35.43% increase in Serum Estradiol levels.

KSM-66 ashwagandha also has been found to support sexual function as evidenced by research showing an increase >75% in total Female Sexual Function Index (FSFI) scores, with an increase of 62.4%, 59.4%, 82.4%, and 62.4% in the arousal, lubrication, orgasm, and satisfaction domains.[14] KSM-66 Ashwagandha supplementation also reduced sexual distress among the women with a statistically significant reduction of 60.9% in Female Sexual Distress Scale (FSDS) scores.

1UP Hormone Support Plus as well as 1UP Relax each supply a research-supported dose of 300mg KSM-66 per serving.

Probiotics

Mainstream interest in gut health has exploded over the past 5-10 years as we’ve learned just how important a healthy digestive system is. In addition to making sure our bodies can properly absorb and utilize all the vitamins, minerals, amino acids, carbohydrates, fiber, and fatty acids you need to thrive, the gut also impacts mood, immune function, hormone production, athletic performance, cognitive function, and skin health.

Nurturing a healthy gut begins with consuming a micronutrient-rich diet (fruits, veggies, lean proteins, healthy fats, whole grains, nuts, seeds, legumes, etc.).

These foods contain fiber which our gut microbes need to survive and grow.

Probiotic supplementation has also grown in popularity due an increasing body of research showcasing the various benefits it has to offer individuals of all sorts of backgrounds. As it relates to balancing hormones naturally, research demonstrates that probiotics supplementation may offer a non-invasive strategy to support hormone balance in perimenopausal women.[17]

Osteoporosis is a major concern for aging women. Probiotics are known to increase calcium absorption in the GI tract, which supports bone health, and improve bone mineral density.[18,19]

Probiotics can be found in fermented foods, including yogurt, sauerkraut, kefir, pickles, and kimchi. You can also supplement with these gut-friendly microbes. 1UP Gut Health Plus contains a unique 13-strain probiotics complex along with nourishing fiber and a robust complex of digestive enzymes to support GI health.

Vitamin D3

Vitamin D is an essential vitamin that serves as an important prohormone in the body impacting immune function, cardiovascular health, hormone production, and bone health. Deficiencies in vitamin D are quite common, especially in older women.

A deficiency in vitamin D can lead to weak, brittle bones, osteoporosis, fractures, and increased cardiovascular risks. Our skin can naturally synthesize vitamin D when exposed to sunshine; however, with individuals spending more time being sedentary and indoors, it’s unlikely most people are outdoors enough.

This makes Vitamin D3 supplementation critical and is one of the reasons we’ve included 100% DV of vitamin D3 in every serving of 1UP Multi-Go Women.

Omega-3 Fatty Acids

Many women suffer from reduced mood and depressive symptoms during perimenopause and menopause. While omega-3 fatty acids are well-known for their cardiovascular support and anti-inflammatory benefits, their potential for supporting a healthy mood aren’t.

Interestingly, women supplementing with 2,000mg of EPA/DHA per day had fewer hot flashes and higher mood, compared to placebo.[20]

Omega-3s mood enhancing properties may be due to its ability to positively influence feel-good neurotransmitters, including serotonin and dopamine.[21,22]

Omega-3s can be obtained from fatty fish and certain plant foods; however, the vast majority of people don’t get the suggested amounts each week for a variety of reasons. Supplementing with omega-3s is a convenient, effective and affordable way to meet your omega-3 needs.

1UP Omega-3 supplies 2,000mg of high-strength fish oil concentrate to support mood, cardiovascular health, cognitive function, and joint health.

References

1. Santoro N. Perimenopause: From Research to Practice. J Womens Health (Larchmt). 2016 Apr;25(4):332-9. doi: 10.1089/jwh.2015.5556. Epub 2015 Dec 10. PMID: 26653408; PMCID: PMC4834516.
2. Gopal, S., Ajgaonkar, A., Kanchi, P., Kaundinya, A., Thakare, V., Chauhan, S. and Langade, D. Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J. Obstet. Gynaecol. Research, 47(12), 4414–4425. 2021
3. Santoro N, Epperson CN, Mathews SB. Menopausal symptoms and their management. Endocrinol Metab Clin North Am. 2015;44(3):497–515.
4. Pinkerton JV. Hormone therapy for postmenopausal women. N Engl J Med. 2020;382(5):446–55.
5. Guerrera, M. P., Volpe, S. L., & Mao, J. J. (2009). Therapeutic uses of magnesium. American Family Physician, 80(2), 157–162.
6. Rude RK, Singer FR, Gruber HE. Skeletal and hormonal effects of magnesium deficiency. J Am Coll Nutr. 2009 Apr;28(2):131-41. doi: 10.1080/07315724.2009.10719764. PMID: 19828898.
7. Wang K, Wei H, Zhang W, Li Z, Ding L, Yu T, Tan L, Liu Y, Liu T, Wang H, Fan Y, Zhang P, Shan Z, Zhu M. Severely low serum magnesium is associated with increased risks of positive anti-thyroglobulin antibody and hypothyroidism: A cross-sectional study. Sci Rep. 2018 Jul 2;8(1):9904. doi: 10.1038/s41598-018-28362-5. PMID: 29967483; PMCID: PMC6028657.
8. Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188–224. Published 2010 Jan 19. doi:10.3390/ph3010188
9. Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Journal of evidence-based complementary & alternative medicine, 22(1), 96-106.
10. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Journal of Dietary Supplements, 1-14. Chicago
11. Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults Choudhary, B., Shetty, A., & Langade, D. G. (2015). Ayu, 36(1), 63.
12. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). Indian journal of psychological medicine, 34(3), 255.
13. Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019 Sep 28;11(9):e5797. doi: 10.7759/cureus.5797. PMID: 31728244; PMCID: PMC6827862
14. Dongre, S., Langade, D., & Bhattacharyya, S. Efficacy and Safety of Ashwagandha  (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. BioMed research international, 2015, 284154. 2015
15. Ajgaonkar A, Jain M, Debnath K (October 28, 2022) Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study. Cureus 14(10):
16. Salonia, A., Munarriz, R.M., Naspro, R., Nappi, R.E., Briganti, A., Chionna, R., Federghini, F., Mirone, V., Rigatti, P., Goldstein, I. and Montorsi, F. (2004), Women's sexual dysfunction: a pathophysiological review. BJU International, 93: 1156-1164. https://doi.org/10.1111/j.1464-410X.2004.04796.x
17. Szydłowska I, Marciniak A, Brodowska A, Loj B, Ciećwierz S, Skonieczna-Żydecka A, Palma J, Łoniewski I, Stachowska E. Effects of probiotic supplementation on the hormone and body mass index in perimenopausal and postmenopausal women using the standardized diet. A 5-week double-blind, place-controlled, and randomized clinical study. Eur Rev Med Pharmacol Sci. 2021 May;25(10):3859-3867. doi: 10.26355/eurrev_202105_25953. PMID: 34109594.
18. Barrea L, Verde L, Auriemma RS, Vetrani C, Cataldi M, Frias-Toral E, Pugliese G, Camajani E, Savastano S, Colao A, Muscogiuri G. Probiotics and Prebiotics : Any Role in Menopause-Related Diseases? Curr Nutr Rep. 2023 Mar;12(1):83-97. doi: 10.1007/s13668-023-00462-3. Epub 2023 Feb 7. PMID: 36746877; PMCID: PMC9974675.
19. Yu J, Cao G, Yuan S, Luo C, Yu J, Cai M. Probiotic supplements and bone health in postmenopausal women: a meta-analysis of randomised controlled trials. BMJ Open. 2021 Mar 2;11(3):3041393. doi: 10.1136/bmjopen-2020-041393. PMID: 33653743; PMICID: PMC7929795.
20. Freeman MP, Hibbeln JR, Silver M, Hirschberg AM, Wang B, Yule AM, Petrillo LF, Pascuillo E, Economou NI, Joffe H, Cohen LS. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 2011 Mar;18(3):279-84. doi: 10.1097/gme.0b013e3181f2ea2e. PMID: 21037490; PMCID: PMC3195360.
21. Hibbeln R, Linnoila M, Umhau JC, Rawlings R, George DT, Salem N., Jr. Essential fatty acids predict metabolites of serotonin and dopamine in cerebrospinal fluid among healthy control subjects, and early- and late-onset alcoholics. Biol Psychiatry. 1998 Aug 15;44(4):235-42.
22. Chalon S. Omega-3 fatty acids and monoamine neurotransmission. Prostaglandins Leukot Essent Fatty Acids. 2006 Oct-Nov;75(4-5):259-69.