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THE BESTWomen’s Health Supplements for Hormone Regulation


Hot flashes, mood swings, insomnia, and pain, won’t they ever go away? Just as women wave goodbye to years worth of periods and cramps, a new wave of problems seems to spring right up at them—perimenopause and menopause.

Because of perimenopause and menopause, women often experience hormonal imbalances, leading to a decline in bone density and fluctuations in stress. This decline necessitates unique support through the help of the proper diet, lifestyle, and supplements.

So what can you do to mitigate these symptoms? Even though getting older might feel uncomfortable, rest assured, there are tangible ways to take ownership of your health and happiness—all of this begins here and today.

Below you’ll find helpful takeaways for managing hormonal balance, bone health, and stress levels. Better yet, we’ve included the best women’s health supplements that support each of those three areas. Let’s get started.


Hormone Regulation

Hormones are powerful. They tell your body how to breathe, grow, drink, and eat. However, too much or too little of a certain hormone can fuel big changes in your body that may or may not feel comfortable. Therefore, it’s essential to be aware of how hormone levels can shift during your 40s to 60s to take care of yourself in the best way possible.

How Do Hormone Levels Change Over a Woman’s Lifetime?

Hormone levels typically decrease with age. When women approach midlife, the endocrine system declines, making hormones less sensitive. The most predominant hormone of them all? Estrogen.

The primary sex hormone in females, estrogen, is front and center during your reproductive menstrual cycle. When estrogen begins to decline during your 40s to 60s, it triggers a variety of symptoms linked to perimenopause and menopause.

When your ovaries produce less estrogen, this begins perimenopause. Perimenopause can last anywhere from four to eight years. Then once the ovaries stop releasing eggs, menopause begins.



What Are Signs of a Hormonal Imbalance?

Symptoms can vary from person to person, but here are some of the most common signs of a hormonal imbalance associated with perimenopause and menopause.

Signs of Perimenopause

Perimenopause usually begins in your 40s, though some may experience it in their 30s. As your body adapts to different levels of hormones, you can start to see and feel physical changes.

Here are the common signs of perimenopause:

  • Periods stop being predictable.Periods might become shorter, longer, heavier, or lighter than usual. The timeframe between periods may also change.
  • Hot flashes.Hot flashes can be mild (a fleeting sense of warmth) to severe (feeling very hot accompanied by sweating and chills). They usually begin quickly, lasting from one to five minutes, and occur in the upper body.
  • Night sweats.The changing levels of estrogen and other hormones may trigger a wave of heat throughout the body that causes sweating and reddening the skin.
  • Sleep problems. Roughly 40 percent of perimenopausal women experience sleep issues such as insomnia.
  • Mood changes.Hormonal imbalances can take a toll on your mood. Some women feel more depressed, anxious, stressed, and irritated than usual.
  • Urinary problems.UTIs (urinary tract infections) and decreased bladder control are common.
  • Vaginal dryness.Declining estrogen levels can cause vaginal tissue to become thinner and drier. Women may feel irritation in the vaginal area and pain during intercourse.

Signs of Menopause

According to the National Institute of Ageing, menopause typically starts between ages 45 and 55. While most of the symptoms from perimenopause continue during this phase, women may experience additional things like:

  • No periods. Menopause officially begins when women no longer have periods for at least 12 months. Ovaries have completely stopped releasing eggs and producing estrogen.
  • Low libido. Vaginal irritation can cause discomfort during intercourse, which may alter your feelings towards sex.
  • Less energy. Sleep problems and changes in hormone levels can make you feel more tired than usual.
  • Weight gain. The hormonal imbalance you may experience causes your body to use energy differently. As a result, fat cells can begin to shift, causing weight gain.
  • A decline in bone density. Hormonal changes can cause bones to become less dense, making women more susceptible to fractures and osteoporosis.


How Can Women Naturally Regulate Their Hormone Levels?

Hormonal shifts are a normal part of the female aging process. But sometimes, this can be a hard pill to swallow. Because let’s be honest, menopause sucks. It can be a lot to take in and endure.

The good news is, there are ways to naturally regulate your hormone levels. Your endocrine system needs specific types of nutrients to do its job well. And the more you supply it with the right kinds of foods and exercise, the better you can live your life with ease and confidence.

Here are a few ways to naturally support your hormones:

1. Focus on Magnesium

Magnesium carries essential minerals that help balance out hormones. For example, it promotes estrogen balance, mitigates stress hormones, and stabilizes blood sugar (which helps curb those sugar cravings).

Foods rich in magnesium include:

  • Dark leafy greens
  • Flax, pumpkin, and chia seeds
  • Lentils, chickpeas, and black beans
  • Dark chocolate

2. Consume Healthy Fats

Healthy fats containing omega-3 fatty acids can mitigate some menopausal symptoms, such as hot flashes.

  • Eggs
  • Fatty fish (or tofu if you’re vegan)
  • Yogurt
  • Avocadoes
  • Olive oil

3. Exercise

Taking time each day to be physically active can help with the weight gain, lack of energy, and decline in bone density you might experience. Here are some exercises women can engage in to help naturally regulate hormone levels:

  • Aerobic activities (walking, running, cycling, swimming, etc.)
  • Strength training (pilates, free weights, resistance bands, etc.)
  • Stretching (yoga, tai chi, etc.)

Consider These Women’s Health Supplements for Hormone Regulation

It can be challenging to stay on top of a consistent diet, and sometimes, our bodies need some extra love to feel more balanced. If you’re looking for additional ways to facilitate renewal and balance in your body, consider the following supplements for hormonal imbalance:

  • Magnesium: As mentioned above, magnesium is central to hormone regulation. Thankfully, it can also be taken in supplement form.
  • DHEA: Adrenal glands produceDHEA, which gets converted into individual hormones in our bodies. As hormones decline with age, taking DHEA supplements can encourage your body to maintain healthy production of necessary hormones such as estrogen. As a result, it may help improve libido, energy levels, aging skin, and other changes that come with age.
  • D-Mannose:A Monosaccharide hexose sugar, D-Mannose is a sugar commonly found in cranberries, apples, peaches, and raspberries. D-Mannose supplements can alleviate temporary UTI symptoms that are prevalent during perimenopause and menopause and, overall, support a healthy urinary tract.

Bone Health

Bone health becomes especially important as women age. The hormonal shifts that perimenopause and menopause trigger can lower bone density, making women more susceptible to osteoporosis if not careful. So be sure to stay knowledgeable on the following information and tips as you navigate through midlife.

How Does Bone Health Change in Women?

Around the age of 30, people start to lose bone faster than the body rebuilds them, which can weaken the bones. For women, this becomes a larger issue once they hit menopause. Estrogen helps maintain bone density, so when your estrogen levels begin to drop, you can lose bone mass more rapidly.

If you don’t take the right precautions, you may be more likely to get osteoporosis—a disease where your bones become weak and brittle—later in life:

  • One in two women over the age of 50 will break a bone because of osteoporosis.
  • Out of all those who have osteoporosis in the U.S., 80 percent of those people are women.
  • Women tend to have smaller and thinner bones than men.

What Are the Signs of Declining Bone Health?

Some of the common signs of declining bone health include:

  • More frequent aches and pains
  • Stooped back or decreased height (this can indicate lower bone density in your spine)
  • Stress fractures from engaging in your usual activities
  • Receding gums (jaw bone loss has been linked to lower bone mineral density)

How Can Women Naturally Manage Their Bone Health?

If you’re concerned about your bone health, check in with your doctor. They can conduct tests to measure your calcium levels and bone density.

On top of regular doctor visits, here are some ways to incorporate the right lifestyle and diets changes to naturally safeguard your bone health:

1. Focus on Calcium and Vitamin D

About 99 percent of the calcium in your body lies in your bones and teeth. Calcium helps maintain bone mass, and vitamin D helps the body absorb calcium.

Here are some examples of foods rich in calcium:

  • Chia seeds
  • Yogurt
  • Cheese
  • Beans and lentils
  • Almonds
  • Leafy greens

Foods with a good amount of vitamin D include:

  • Salmon
  • Canned tuna
  • Egg yolks
  • Mushrooms
  • Cheese
  • Okra

2. Cut Back on Caffeine

Coffee, caffeinated tea, and soft drinks can lower calcium absorption and fuel bone loss. So be sure to drink these in moderation, or no more than three cups each day.

3. Engage in Strength Training

Continue with your aerobic exercises, but be sure you incorporate some strength training into your workout. Strength-training exercises may include:

  • Squats
  • Planks
  • Pull-ups
  • Push-ups
  • Tricep push-down

Feel free to use free weights and resistance bands to help with your form or level up your workout. And if you have not done strength training before, be sure to take it slow and ease your way into it.


Women’s Health Supplements for Better Bone Health

Be sure to also supplement your diet and exercise regime with the right supplements. Here are some of the best bone supplements for osteoporosis prevention and overall bone health:

  • Magnesium Citrate: Magnesium citrate is a mineral that promotes healthy bones, teeth, and muscles. It helps transport calcium across our cell membranes, playing a vital role in building and maintaining bone mass.
  • Calcium Magnesium Zinc D3: Calcium Magnesium Zinc D3 is a trio of minerals created to support bone health and muscle and nerve function.
  • Boswellia Extract: Known as Indian Frankincense, Boswellia extract is an herbal extract with a long history of therapeutic benefits. It carries a notable anti-inflammatory response that helps with joint mobility, muscle health, and pain. Those who have osteoarthritis (OA) and rheumatoid arthritis (RA) found Boswellia extract useful in their treatment plan.
  • Bromelain: Bromelain is an enzyme extracted from the stem and body of a pineapple. Studies indicate those with OA can potentially find relief with Bromelain. Bromelain supplements can be taken for joint comfort and stress.

Feel free to look into Superior Labs’ bone support page for more supplements for osteoporosis and bone health.

Stress Management

Stress is a natural part of life. But just because it's natural doesn’t mean it’s trivial. If not taken care of, chronic stress can harm not just your physical health but your mental health too.

How Can Stress Change Over Time?

Reaching middle age can be a big transition for various reasons.

  • Menopause can cause a lot of changes that might make it feel challenging to feel your best self. The loss of fertility can bring on shifts in self-image and self-esteem; the decrease in energy and libido can affect your relationship. All of this coincided with midlife stressors, such as caring for adolescent children or an elderly/sick parent, which can be a lot to handle.
  • Your adrenal glands take over some of the work your ovaries used to manage. These glands produce estrogen and progesterone—two hormones women need for emotional wellbeing. However, the adrenal glands choose to produce more cortisol—the primary stress hormone—and adrenaline during stressful times than estrogen and progesterone. As a result, your body is more sensitive to stress.

Whatever you face and however you’re feeling, it’s important not to trivialize your circumstances. For example, compared to men, women are more likely to report symptoms of stress like headaches and an upset stomach. In addition, they have a higher chance of having mental health conditions (e.g., depression and anxiety) due to stress. Therefore, stay self-aware and look for signs of stress.

What Are the Signs of Stress?

Below are some common signs of stress women may face in mid-life.

  • Pain such as headaches, muscle pain/aches, and an upset stomach
  • Spiraling, or feeling like you have no control over a situation
  • Forgetfulness
  • Lack of focus and energy
  • Overeating or eating too little
  • Sleeping too little or too much
  • Agitation

How Can Women Naturally Manage Their Stress Levels?

You can use the hormonal balance tips we provided earlier to help mitigate your stress levels. But to give yourself the best shot at kicking stress to the curb, here are additional tips to keep you in check:

1. Try Relaxation Techniques

It’s important to silo yourself from the face-paced, modern world and engage in some stress reduction techniques. This might involve:

  • Going for a nature walk. Taking just 20 minutes each day to be surrounded by nature can significantly minimize your stress levels.
  • Try the 4-7-8 breathing method. This technique can bring your heart rate down and bring a sense of calm.

Place the tip of your tongue behind your upper front teeth and exhale through your mouth. Then:

  1. Close your mouth and inhale through your nose, counting to four.
  2. Hold your breath for a count of seven.
  3. Exhale through your mouth, making a whoosh sound for a count of eight.
  4. Repeat steps 1-3 as needed.

2. Seek Support

There’s no shame in getting help. Confide in a trusted family member, friend, or health professional. They can lend a listening ear and offer some stress relief recommendations that may fit your lifestyle.

3. Get Adequate Sleep

Good sleep sharpens judgment and helps you feel you have more control over your stressful situation. Not to emotion, it calms and resets the body to help you tackle anything that comes your way.

Aim for seven to nine hours of sleep each night. Wind down one hour before bedtime by stowing away your electronic devices and dimming the lights.


Women’s Health Supplements for Stress Management

Research shows a link between reductions in stress levels and these supplements:

  • Ashwagandha: Classified as an adaptogen, Ashwagandha is an ancient medicinal herb. In a research study, those who took capsules of Ashwagandha for eight weeks experienced a decrease in stress levels and improvement in sleep quality.
  • GABA: GABA, or gamma aminobutyric acid, is an amino acid that functions as a neurotransmitter in your brain. When it attaches itself to a receptor, GABA creates a calming effect. Taking GABA supplements may help encourage this stimulation in your brain and help you feel better.
  • L-Theanine: Studies illustrate L-theanine, an amino acid commonly found in green and black tea, relaxes the mind without triggering drowsiness.

Empower Yourself & Your Life with Superior Labs

Getting older can feel pretty daunting at times, so it’s imperative to have adequate resources by your side to help you make empowering choices every step of the way. Superior Labs is here to be that support system.

We encourage you to add the supplements we mentioned above to your cart today if you haven’t already. And don’t hesitate to look into our other resources for more guidance on living a healthier life.

This article has been reviewed by Dr. Stephanie Nishek, ND, for accuracy. See her credentials in her bio.