3. Vitamin E
Vitamin E is a fat-soluble vitamin with antioxidant properties that help manage oxidative stress, which is basically stress on a cellular level. A large body of research gives evidence to the various essential roles of vitamin E in female reproductive health. These include reducing the risk of pregnancy complications, maintaining balance of oxidative stress and antioxidant levels.
Research also shows potential hormone-balancing properties of vitamin E. A 2022 meta-analysis concluded that those who were supplemented with vitamin E experienced a positive impact on several hormones, including insulin, FSH, LH, testosterone, and progesterone.
Vitamin E may also manage menopause symptoms such as night sweats, hot flashes, or vaginal dryness. In this study, daily doses of vitamin E were taken for 4 weeks before menopausal complaints improved. There was a wide range of dosages used between 50-400 IU, so additional studies should be done to determine the most effective dose.
Some additional research has emerged that may point to tocotrienols rather than tocopherols as the safer and more effective form of vitamin E to use in supplementation. The Recommended Dietary Allowance (RDA) for vitamin E is 15mg or 22 IU daily for those 14 and older, but many supplements provide doses from 100 – 1000 mg daily. Supplementation should not exceed 1000 mg daily. Some of the best food sources of vitamin E include sunflower seeds, almonds, hazelnuts, and salmon.
4. Ashwagandha
Ashwagandha, also known as Indian ginseng, is a powerful plant that has been celebrated for its therapeutic properties especially for its use as an adaptogen. An adaptogen is defined as an herb meant to enhance the body’s stress resilience. It can help keep hormones balanced and manage physical and mental stress.
One of the main hormones associated with stress is cortisol. Everyone has cortisol in their bodies. Cortisol levels vary depending on the time of day and amount of stress being experienced. In this study, healthy participants supplemented either with ashwagandha or placebo for 8 weeks. Those in the ashwagandha group saw positive improvements in serum cortisol levels compared to baseline and reported improvements in sleep and stress levels.
When looking at supplement options, ashwagandha can be found as a powder or in capsules. The key part of the herb that has the most therapeutic content is the root. The goal is to find a supplement that contains only the root only for the most benefit. Care/of’s Ashwagandha supplement is made from certified organic non-GMO ashwagandha roots, sustainably grown in India.