5. Fish Oil
Fish oil can be an excellent source of omega-3 fatty acids, which are essential, meaning they have to be consumed in order to get adequate levels since they cannot be made in the body. These fatty acids are necessary for the healthy function of cell membranes and their receptors. Fish oil has strong research that it supports brain and heart health.
Omega-3s can also help with hormone production and balance. Supplementation with omega-3s has been shown to support healthy testosterone levels in both men and women. Other studies show that higher levels of omega-3 in the body are associated with better insulin sensitivity in healthy people with blood sugar levels already within normal range. Another study found that daily supplementation with fish oil for 3 weeks resulted in better management of cortisol levels when exposed to mental stress. Omega-3s can also help reduce menstrual cramps and other PMS related symptoms through managing prostaglandin levels.
Although there is no single agreed-upon recommended daily intake of omega-3s, the NIH lists the adequate intake between 1100mg-1600mg, depending on factors like age, gender, and pregnancy. Some foods high in omega-3 fatty acids are fatty fish including salmon, sardines, and mackerel, as well as egg yolks, walnuts, and chia, flax and hemp seeds.
If your diet is lacking in these foods, omega-3 supplementation may be a great option to consider. Care/of’s Fish Oil supplement is made from wild caught salmon and is cold-pressed to preserve the natural vitamins found in fish oil and protect the fragile nature of omega-3 fats. For those that prefer vegan friendly options, Care/of also offers a Veggie Omega sourced from algae.
6. Magnesium
You may benefit from magnesium supplements even if you follow a healthy diet. Magnesium is one of the most important minerals, but around half of the US population is deficient. It plays a major role in your bone, muscle, nerve, and heart health. Research shows several potential ways magnesium can help manage hormones.
Another study of athletes found that the group that supplemented with 500mg of magnesium daily over 4 weeks had improved cortisol and ACTH levels in comparison to the control group. The results suggest that magnesium may also play a role in managing stress levels within the body. In addition, one study saw a correlation between low levels of magnesium and issues with thyroid hormones. This suggests that magnesium may play a role in maintaining healthy thyroid hormones, but additional studies need to be done to confirm this finding.
The recommended daily intake for magnesium is between 310mg-420mg, but some sources say that this is just the minimum required to prevent deficiency and is not enough for optimal functioning. Foods rich in magnesium include pumpkin seeds, chia seeds, almonds, cashews, and spinach. Magnesium supplementation can be a great option if you do not consume these foods and since magnesium insufficiency is all too common. Care/of’s Magnesium supplement is a highly soluble version of magnesium that is sourced from fresh Irish seawater.