7. Probiotics
The gut microbiome consists of so many different bacteria, both friend and foe. Different strains may have different potential health benefits. Probiotic bacteria are essential for gut health and digestion. They help with nutrient absorption and are vital in the function of the gut-brain axis, the communication network between the gut and the brain. It is involved in several processes including food intake, feeling satiated, and so much more.
Probiotics have shown potential benefits to female hormone health. According to this study, supplementing with probiotics over a 12 week period resulted in positive hormone changes in participants. This study notes positive changes in androgens and sex hormone binding globulin (SHBG) with probiotic supplementation. Another study reported positive FSH changes in those who were supplemented with a probiotic over a 5 week period compared to the control group.
Probiotics are found in fermented foods including yogurt, kefir, raw sauerkraut, kimchi, kombucha, and miso. Probiotic supplementation can also be an easy way to get a daily dose of probiotics and at higher doses, if desired.
8. Vitamin K2
Vitamin K is a fat-soluble vitamin and there are two forms of it: Vitamin K1 (phylloquinone) and K1 is the main dietary form of vitamin K and is present mainly in green leafy vegetables. K2 is mainly produced by bacteria in the gut and is also present in small amounts in animal-based foods and fermented foods.
Vitamin K is essential for bone health and also plays a pivotal role in the blood clotting cascade. Based on results from studies, it may even modulate hormones. In this study, vitamin K2 was found to module estrogen levels, particularly supporting a decreased ratio of estradiol (the most potent form of estrogen) to estrone. Another study reported that supplementation of a combination of vitamins D and K resulted in reductions in the androgen hormones DHEA and testosterone in women with excess levels to begin with.
The recommended adequate intake for vitamin K is between 90-120 mcg. There is no separate recommendation for K2 at the moment.