One Body

Minerals and Hormone Health

Being conscious of why our bodies are urging us to crave and consume certain foods can be a huge tool for us if we take the time to listen. I’m not referring to just feeding an addiction 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 

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 is literally dumped from your body in times of high stress, churning the vicious cycle of low levels causing 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. You can also take cues from your body. 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 try supplementing. 

How Can Mg Help Me?

• 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. 

Mg in Your Diet:

• Diet is not just food. 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 sprays 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. Taco night can be health promoting!

Zinc

Zinc is a truly miraculous trace mineral. Although only needed in very miniscule amounts by the body, the effects of not getting enough do not feel small at all. 

In fact, it is becoming increasingly common to be deficient in zinc. This manifests in your body as a weakened immune system, hair loss, white spotted nails, acne, and slow wound healing to name a few. 

During the pandemic Zinc has rightfully gotten a lot of praise for supporting your immune system and fighting the virus. What has been looked over, and what we touch on here, is it’s massive role in women’s health. 

How Can Zn Help Me?

• 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. This can be life altering for those with endometriosis 
• 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

Zn in Your Diet:

• 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

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, 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 

Selenium in Your Diet:

• 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