Minerals: The overlooked hormone support
Being conscious of why our bodies are urging us to crave and consume certain foods can be a huge tool if we take the time to listen. I’m not referring to the quick glucose spike we get from sugar, but instead a building of knowledge and tapping into innate wisdom of the specific minerals our bodies are begging for.
Feeling anxious and craving dark chocolate? You may need magnesium. Breaking out in acne and in desperate need of a loaf of bread? Try zinc.
Your body crying out for you to listen is not your fault. Modern soil in which our food supply is grown has slowly been depleted of nutrients, with magnesium alone declining in concentrations of 7-29% in wheat crops.
In this article, we’re going to dive into three very important minerals when it comes to hormone health: magnesium, zinc, and selenium. There are simple, enjoyable ways to consciously incorporate more of these amazing minerals into your diet with results you’ll be able to see and feel throughout your cycle.
Magnesium & Hormone Health
Magnesium is likely the most well known mineral in the wellness space, regarded for its calming effect and help with insomnia. In addition to this, magnesium is needed for healthy insulin release, muscle contraction, nucleic acid production, and more.
How do you know if you can benefit from supplementation? Unfortunately, magnesium levels are diminished during times of high stress, churning the vicious cycle of low levels contributing further to anxiety and depression. If you are able to talk about your concerns with a Naturopathic Doctor, you can get a blood test to determine your levels and find an integrative way to approach your health.
If you are finding it difficult to wind down at night, feel fatigued and weak all day, notice muscle spasms, or feel anxious and depressed, you may want to look into whether or not you have a magnesium deficiency.
How Can Magnesium Help My Hormones?
All elements of the limbic–hypothalamus–pituitary–adrenocortical axis are sensitive to the action of Mg, making it extremely important to hormonal balance and nervous system regulation
Prevents creation of excess cortisol-the main stress hormone
Studies have shown Mg supplementation to improve clinical signs of mania, bipolar disorder, and chronic fatigue syndrome
In addition to B6, research has shown 250 mg of magnesium resulted in a significant reduction of PMS symptoms such as pain and mood swings by way of regulating progesterone
Vital for PCOS: Magnesium reduces sugar cravings and drastically flattens glucose spikes
Production of thyroid hormones requires adequate magnesium. In addition, it can significantly drop elevated TSH levels and squash underlying inflammation associated with hypothyroidism
What I love about magnesium is how easy it is to obtain, how diverse the benefits are, and how you can see and feel the effects rather quickly. It can really feel like a calming wave rushing over you, and underneath what you can see tangibly it is also regulating your blood sugar and your thyroid.
How Can I Increase Magnesium Naturally?
Take advantage of the hot weather and spend time in the ocean, letting your skin absorb the magnesium rich waters
Can’t make it to an ocean? Epsom salt baths, float tanks, and topical magnesiums are also effective
Top your yogurt bowls or salads with pumpkin seeds, almonds, and cashews
Avocados and dark chocolate are rich in Mg. Try combining them in this truffle recipe
Black beans and whole grains. A tasty taco night with a health twist!
Zinc & Hormone Health
Zinc is a truly miraculous trace mineral. Although only needed in very small amounts by the body, the effects of not getting enough do not feel small at all.
In fact, I see zinc deficiencies quite often in my practice! Some ways that this can show up in your body include a weakened immune system, hair loss, white spotted nails, acne, and slow wound healing.
How Can Zinc Help My Hormones?
Supplementation of Zn both before and after menstruation has been shown to largely reduce period pain. This can be attributed to its ability to reduce inflammation and prostaglandins.
Zinc is a cofactor for many enzymes of the folate cycle, making it crucial for fertility and a healthy pregnancy
Promotes ovulation by nourishing follicles and promoting FSH. If you are coming off the pill, are experiencing dysmenorrhea, or have irregular periods, promoting ovulation is key
Blocks excess androgens like testosterone that lead to facial hair and acne by decreasing production of DHT
Lipid balance and blood sugar regulation through the synthesis, release, and storage of insulin. Pancreatic β cells are known to contain very high concentrations of zinc, one study analyzed 82,000 women and found low zinc intake to =17% increased risk of diabetes. For PCOS, blood sugar management is vital
Thyroid hormone synthesis and proper utilization depends on adequate Zinc
Vitamin D deficiency is a global concern, especially in colder months. Zinc can not only work alongside Vit D to alleviate depression, but it also works inside the cell to activate the vitamin d you are ingesting
How Can I Increase Zinc Naturally?
Not a fan favorite answer: oysters. You don’t need to try preparing these yourself, just give them a chance at the next seafood spot you visit! They have roughly 20 mg of Zn per 100g (600% of your DV per serving!) Lobster and crab also contain zinc if you are hesitant
Red meat and eggs. Unfortunately, vegetarians and vegans are more likely to be at risk for zinc deficiency as it is mostly bioavailable in animal foods
Plant based option: whole grain oatmeal with hemp & pumpkin seeds for breakfast, chickpea pasta with kale for lunch
Selenium & Hormone Health
Selenium is a very noteworthy mineral for women because of the largely understated impact on thyroid health. The thyroid organ has the highest concentration of selenium by a long shot. Women are 5-8x more likely to suffer from thyroid issues than men. From anyone who has struggled with this before, you know the impact can be debilitating.
Severe anxiety, heart palpitations, fatigue, unexplained weight loss or gain, and excessive sweating are a few examples of your thyroid not properly functioning. Preventatively being sure to consume selenium in your diet and getting a full thyroid panel done by your doctor can be life altering.
How Can Selenium Help My Thyroid?
Selenium deficiency decreases the synthesis of thyroid hormones, which ultimately decreases the conversion of T4 to it’s active form-T3
Decreased rates of this conversion lead to excess TSH and eventual fibrosis of the thyroid tissue
Especially noted when combined with zinc, selenium can support those suffering from hypothyroidism
How Can I Increase Selenium Naturally?
Brazil nuts contain 100% DV in just one! Be careful not to eat too many as you can overload your body. I treat them like a daily vitamin!
For meat eaters: Pork, turkey, beef, and tuna fish
For vegetarians: cottage cheese and eggs
For plant based eaters: Lentils, brown rice, and sunflower seeds
Personally, I have a Berkey water filter so I love to remineralize my water with Trace Mineral Drops!
