• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
The Glowing Fridge
  • Home
  • Recipes
    • Cycle Phase Recipes
      • Menstrual Phase
      • Follicular Phase
      • Ovulatory Phase
      • Luteal Phase
    • Breakfast
    • Smoothies and Juices
    • Drinks
    • Salads
    • Main Dish
    • Glow Bowls
    • Soup
    • Sides
    • Sauces, Dressings and Dips
    • Snacks
    • Sweets
    • Mocktails & Cocktails
  • My Books
    • The Plant-Based Cookbook for Women
    • The Happy Hormone Tracker
    • The Happy Hormone Guide
  • Hormone Health
    • The Happy Hormone Tracker
    • The Happy Hormone Guide
    • Food Chart Download
    • Hormone Blog Posts
    • Cycle Phase Recipes
      • Menstrual Phase
      • Follicular Phase
      • Ovulatory Phase
      • Luteal Phase
  • Lifestyle
    • Beauty
    • Wellness
    • Hormone Health
    • Pregnancy
    • What I Ate
    • Why Vegan?
    • Vegan Starter Guide
    • 5-Day Cleanse
    • The Glow Down
    • Videos
  • KING COFFEE
    • 7-Day KING COFFEE Challenge
    • How to Buy King Coffee/Become a Distributor
    • About Reishi KING Coffee
    • FAQ About KING Coffee + Vegan Reishi Latte
  • Contact
    • Contact Me
    • About
      • About Me
      • My Vegan Story
  • Shop
    • Amazon Store
    • CODES
    • 7-Day KING COFFEE Challenge
    • How to Buy King Coffee
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
  • How to Buy King Coffee
  • Menstrual Phase Recipes
  • Follicular Phase Recipes
  • Ovulatory Phase Recipes
  • Luteal Phase Recipes
  • My Books
  • Wellness & Lifestyle
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Essential Vegan Supplements for Natural Hormone Balance

    Oct 29, 2018 • Hormones, Wellness & Lifestyle

    Essential Vegan Supplements for Natural Hormone Balance #vegan #supplements #hormone #balance

    This is an updated version of a this supplement post I published last year, when I was just starting to learn about natural hormone balance. 

    I’ve gained an immense amount of knowledge since then, and wanted to share a more relevant routine with you, so here are my Essential Vegan Supplements for Natural Hormone Balance! My book will go into more detail and go a step further with symptom-specific herbs and supplements, but these are the daily essentials that I wanted you to have.

    Please read this entire post before asking questions!

    Yes, I would prefer if we could obtain all of our essential vitamins and minerals from food, but because of modern farming practices, the soil that our produce grows in is often depleted of these nutrients. I do follow a plant based vegan lifestyle but even if you eat meat or dairy, that doesn’t mean you are getting everything you need. Vegans have to take extra precaution with vitamin B12, but hormone imbalance does not only affect vegans! So even if you eat super clean and healthy, you probably aren?t consuming enough of the necessary vitamins and minerals from food alone which makes supplementation important.

    This regimen keeps my micronutrient levels in check and fills in gaps wherever needed. 

    But remember, supplementation will only work in conjunction with a healthy plant based diet with a variety of plant foods, exercise, proper sleep and healthy stress management. These supplements will not outwork a bad diet, excessive alcohol consumption, lack of sleep, overuse of endocrine-disrupting products or poor gut health, etc. They can be extremely beneficial when used alongside the things I mentioned above, but you can?t take a couple pills in the hopes that it will balance your hormones without changing anything else in your life. You know?!

    You can incorporate all of these or start with a few, these are only my recommendations from what I’ve learned, for those who follow a primarily plant based diet. As always speak with your doctor or naturopath. I will list our the vitamin or mineral, tell you why and then link to the specific brands I use.

    Why I don’t recommend multivitamins: Multivitamins usually contain more of what we don’t need and less of what we do need. I highly doubt your multivitamin has magnesium glycinate, iodine and selenium… all of which are essential for hormone balance. If it does then great, just pick and choose from the list below! I would rather get most of the nutrients that are in multivitamins from food sources (like vitamin A, vitamin C and calcium) and then, pick and choose where I really need to fill in, with the vitamins and minerals listed below.

    Okay, lets get to it. 

    Essential Vegan Supplements for Natural Hormone Balance:


    1. B vitamins:

    Especially vitamin B6 (pyridoxine), vitamin B9 (folate) and vitamin B12 (methylcobalamin). Vitamin B12 is the most critical because plant based foods do not contain sufficient amounts to meet the requirements, even if you consume B12 fortified foods (like nutritional yeast, nut milks, cereals, etc). B-vitamins in general are imperative for the liver to be able to detox excess estrogen throughout your cycle which in turn, will immensely help reduce PMS symptoms. Vitamin B6 in particular will help synthesize progesterone, lower inflammation, eliminate bloat and reduce sebum, which will help with acne and oily skin. To be safe, I like to take a high quality B-complex that contains all of the activated B vitamins, like the Country Life Coenzyme B-Complex Caps or B-Right from Jarrow Formula. 

    2. Magnesium Glycinate:

    Magnesium is a mineral responsible for over 300 chemical reactions in your body, and most women are deficient!! Magnesium is THE primary go-to treatment for almost every period and hormonal problem including PMS, PCOS, thyroid conditions, perimenopause, HPA Axis Dysregulation (adrenal fatigue), anxiety, insomnia and high cortisol. Why? Because day-to-day stress causes your body to use up magnesium stores like crazy which is how we can easily and quickly become depleted, and this can lead to symptoms and hormonal conditions. Magnesium works alongside vitamin B6 to produce progesterone. It reduces inflammation and calms the nervous system. Magnesium glycinate is the best and most absorbable form for hormone health and restoring magnesium levels. Magnesium Citrate (which is what the CALM tea is formed from – blog post about it here), is more for digestion/constipation/bloating, and will not restore magnesium levels. I take Magnesium Glycinate every night before bed because it puts me right to sleep! I like the Solgar Chelated Magnesium, or the Viva Naturals Magnsium Biglycinate, and take 400 mg each night.

    3. Vitamin D:

    You can obtain vitamin D through non-dairy milk, and direct sunlight exposure will enhance your body?s natural vitamin D production, but if you live in a cold climate or have fair skin, it may still be difficult to source enough of this nutrient through diet alone. Be sure to look for a supplement that?s labeled as vegan, as many D3 supplements are animal-derived. I like the Suntrex D3 drops from Global Healing Center or the Country Life Vegan D3 supplements.

    4. Zinc:

    Zinc is another powerful essential mineral to improve period health and because your body cannot store zinc! It?s crucial for estrogen production and healthy maturation of follicles which promotes ovulation (which helps make progesterone in the luteal phase). Zinc is anti-inflammatory, boost immunity and connective tissue (maintains collagen) and helps regulate your menstrual cycle. Working with iodine and selenium (below), zinc is needed for synthesis and activation of thyroid hormones. It?s another front-line treatment for PCOS, endometriosis, acne, period pain and irregular cycles. You can safely take 30 mg of zinc citrate. When I?m just starting to feel sick, I will double my dose to boost immune function. I like the Solgar Zinc Citrate or the Garden of Life Vitamin Code Raw Zinc.

    5. Iodine and Selenium:

    Iodine is imperative for thyroid hormone production, immunity and brain function. It plays an important role in ovulation, breast health and ovary health as it down-regulates estrogen receptors, which protects your body from estrogen overload. Iodine has been shown to significantly reduce fibrocystic breast changes and decrease risk of breast cancer. It?s an excellent treatment for breast tenderness (I no longer suffer from this!), breast cysts, ovarian cysts, heavy periods, fluid retention and ovulation pain (mittelschmerz). Pairing iodine with selenium is highly recommended, as the combination will protect you from thyroid damage and over-stimulation. Take caution and speak to your doctor if you suffer from thyroid conditions, but it can be an amazing natural treatment to regulate thyroid hormones. The recommendations are liquid iodine in the form of of Potassium Iodide drops like those from Benevolent Nourishment or Nascent Iodine like Detoxadine from Global Healing Center. Pair that with selenium in the form of 1-2 raw brazil nuts per day. One brazil nut contains 90 micrograms of selenium, or 129 percent of the daily recommended intake. You can also get iodine through sprinkling kelp granules from the Sea Seasoning brand onto your food too, which I also do on occasion, (in small amounts so the taste is not overpowering).

    6. Iron:

    Iron is not a mineral to be deficient in! We need iron to support thyroid hormone production, to make healthy oxygen-carrying red blood cells and to transport oxygen from the lungs to the organs to the tissues throughout your body. I try to consume as much iron as I can from food sources, but I still take an iron supplement to be safe, for overall health, energy and well-being. If you feel fatigued, have difficulty focusing, shortness of breath, pale skin, difficulty staying warm, lack of endurance, muscle weakness, prolonged soreness, heart palpitations, brittle or ridged nails or if you get sick often, you may be anemic or low in iron. It?s important to get your levels checked (not just hemoglobin, but also your ferritin levels). I like the Megafood Blood Builder supplement or the Garden of Life Vitamin Code Raw Iron.

    Essential Vegan Supplements for Natural Hormone Balance #vegan #supplements #hormone #balance

    7. Daily Probiotic:

    Probiotics are essential to keep your gut flora happy which will reduce inflammation. This will help eliminate bloating and promote daily bowel movements which then helps eliminate excess estrogen (the cause of most PMS symptoms and hormonal conditions). There are millions of probiotic brands out there, but the only brands I trust are the Renew Life (the Extra Care 50 billion is vegan) or the Up4 Ultra Probiotics. Take before breakfast, with your morning water.

    8. Algae-Derived DHA/EPA:

    Many vegan dietitians recommend supplementing with DHA and/or EPA, because omega-3 fatty acids are harder to source and/or get enough of, through plant-based foods. DHA and EPA play an important role in fighting inflammation while also supporting mood, brain health and heart health. I prefer to get my omega-3?s through flaxseed, chia seeds and walnuts but also supplement with the Nested Naturals Vegan Omega-3 or the DEVA Omega-3 DHA supplement every few days, for good measure.

    I hope this was helpful!! These supplements can help support estrogen and progesterone ratios, to significantly improve your period and hormone health while reducing PMS symptoms. It is recommended to incorporate these supplements for 3 months before stopping or giving up, because it takes 100 days for new follicles to develop. Also, give it 3 months before incorporating too many other herbs or supplements. Keep a journal too, to document noticeable improvements!

    SHOP THE POST:

    pin for later:

    Essential Vegan Supplements for Natural Hormone Balance #vegan #supplements #hormone #balance

    You Might Like These too:

    • Balancing Hormones Part Three: SupplementsBalancing Hormones Part Three: Supplements
    • PMS Hacks for Cramps, Cravings and MorePMS Hacks for Cramps, Cravings and More
    • The Different Forms of MagnesiumThe Different Forms of Magnesium
    • Fertility Prep Guide eBookFertility Prep Guide eBook
    • How Stress Affects HormonesHow Stress Affects Hormones
    • Why Ovulation Matters, Even If You Aren’t Trying to Get PregnantWhy Ovulation Matters, Even If You Aren’t Trying to Get Pregnant
    « Crispy Buffalo Tofu and Kale Salad with Vegan Ranch
    Healing Chickpea Noodle Soup »

    Reader Interactions

    Comments

    1. Carrie

      June 22, 2020 at 9:05 am

      Hi Shannon!

      I found the book WomanCode a few months ago and then I ordered your book and was so excited when you mentioned WomanCode in your intro.

      I’ve been so nervous to get off the pill, but I finally feel like I have a plan and this post was my last piece to the puzzle. I’m getting off the pill in 26 days! While on the pill I have developed anxiety and an autoimmune disorder. Not sure those are related, but I’m excited to see if those issues go away.

      I just want to say thank you so much for all your work and dedication to this topic. My question for you is, do you recommend taking all these supplements long term? Or do you take them until things are regulated off the pill?

      Reply
    2. Riley

      March 13, 2020 at 12:42 pm

      Hi Shannon!
      I took the B vitamins this morning and broke out into a red rash that lasted around an hour. Has this happened to you/ did you continue if so? I’m curious if this subsides or if I should explore an alternative.
      Thanks for sharing your insight and support!
      Best,
      Ri

      Reply
      • Daniela

        January 19, 2021 at 9:13 am

        I just experienced the same reaction as I took it on an empty stomach by mistake.
        It’s a niacin flush. The Jarrow Formular has a warning about this on their bottle.

        Reply
    3. Brett Baker

      September 02, 2019 at 8:43 am

      Hey, Shannon– This post was really helpful. I heard from a vegan friend of mine that she uses BCAA supplement, too. Do you use one or have any thoughts there?

      Reply
    4. Lauren

      May 15, 2019 at 4:55 pm

      Good Evening Shannon,
      Happy Wednesday! Your website and post have inspired me to finally get off BC. I’ve been on BC since I was 14, and now I’m 31. I know this will be a long journey for myself, but I’m excited and feel that the tools and recipes that you have provided, will help guide me to a better healthier lifestyle. I have decided to order the recommended supplements that you mention above. I plan to start taking these supplements for at least 3 months, before I officially stop BC. The only question I have is, you suggest to only take your probiotic, b complex vitamin, and iodine drops in the morning, and at night take magnesium, zinc, and blood builder(iron)? Just trying to develop a daily routine.
      Thanks so much.

      Reply
      • Shannon Leparski

        May 15, 2019 at 5:11 pm

        Hi Lauren!

        That is great news to hear! I like to encourage all women to take control of their bodies and yes, that is my routine, but do whatever works for you. Some people like to take a probiotic at night. It really depends on what you want but that is what I do 🙂

        Reply
    5. Tonya

      February 22, 2019 at 10:47 am

      Thanks for this. I have pcos and u believe this will help.

      Reply
    6. Reanna

      October 29, 2018 at 7:38 pm

      How often and what time of day do you take all of these?!

      Reply
      • Shannon Leparski

        October 29, 2018 at 9:29 pm

        I take my probiotic, b vitamin and iodine drops in the morning. Then the rest at night. It’s not bad at all! I try to take them daily but sometimes I forget.. just do the best you can if you incorporate them ha

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

    MY NEW COOKBOOK!

    Fertility Prep eBook!

    Fertility Prep eBook!

    The Happy Hormone Tracker

    The Happy Hormone Tracker

    My Book >> The Happy Hormone Guide!

    A look inside The Happy Hormone Guide. The first ever plant-based vegan book for balancing hormones, increasing energy and reducing PMS symptoms. With recipes and lifestyle tips for each phase of your menstrual cycle. #cyclesycning

    BECOME A PRACTITIONER

    HOW TO DETOX FROM BIRTH CONTROL

    HOW TO DETOX FROM BIRTH CONTROL

    NATURAL BIRTH CONTROL

    NATURAL BIRTH CONTROL

    Want to know the best foods to eat for each phase of your menstrual cycle?

    sign up to start eating in sync with your cycle!

    Footer

    shannon.leparski

    Wellness, Motherhood, Holistic Nutrition, Gut Health
    • Root Cause Practitioner
    • Author of The Happy Hormone Guide
    💌 shannon@theglowingfridge.com

    SHANNON // Hair Growth Tips
    WHY I’M SO GLAD I SAID YES 🦄 • I get to so WHY I’M SO GLAD I SAID YES 🦄

• I get to solve hair problems for people help them have more confidence
• I get to make an income from wifi
• I’m apart of an inclusive community of driven women that have turned into real friends whom I hope to meet one day!

Before I started my business, I wasn’t sure what direction my life was headed. I was lost for an entire year prior, completely engulfed in motherhood which was fine because I wanted motherhood to take over. I wanted to lose myself in my baby and felt lucky to be able to do that. But then at one point, I wanted to get back to “me” too. I wanted to feel like myself again. I wanted MORE. 

If you’re looking for more income, more community, more flexibility, more confidence, more friendships, more guidance, more support, more financial freedom, more passion in your life… this business can be the vehicle. 

I joined the BEST community of women who have encouraged me every step of the way and led me down the right path. It’s not intimidating at all because everyone wants you to succeed. 

Type BIZ and I will contact you with more information, or fill out my opportunity form 🌸💛⚡️🦄🩷🙏🏼💅🏻👑🛍️

#hairgoals #hairinspo #hairinspiration #healthyhair #healthyhairjourney #hairgrowth #hairgrowthtips
#hairoil #scalphealth #shinyhairgoals #oilyhairproblems #oilyhairtips #dryshampooislife #healthydryshampoo #dryshampoomonat #blondehair #naturalblonde #healthyhairjourney #timefreedom #financialfreedom
    I’d never thought about scalp health before star I’d never thought about scalp health before starting weekly oil treatments 🤯 but your scalp is an extension of your skin and needs to be nourished and taken care of.
 
Figuring out the right custom plan for you is key. The right products are key. A good shower filter is key to prevent your scalp from from drying out. The right shampoo and conditioner is key! I want to help customize a plan for you because everyone should experience these results! Let your hair do the talking 🗣️👑⚡️🌸💛🧴🦄 

#hairoil #scalphealth #shinyhairgoals #oilyhairproblems #oilyhairtips #dryshampooislife #healthydryshampoo #dryshampoomonat #blondehair #naturalblonde #healthyhairjourney #timefreedom #financialfreedom
    MULTIPURPOSE MAGIC OIL 🪄 One of the only oils MULTIPURPOSE MAGIC OIL 🪄 

One of the only oils on the market with a small enough molecular structure to penetrate all 3 layers of the hair and actually HEAL from the inside out. It’s liquid vitamins for your scalp, hair, skin, nails and lips! And one sells every 30 seconds 😱🥵

It deeply penetrates with restorative nutrients, antioxidants and omega-fatty acids that are essential for creating a healthy hair and skin environment. 

Did you know Reguveniqe oil is Infused in 99% of our products?! That’s one reason this company stands out from the rest. The shine and health that the products add back in to nourish is just 💋 

Do you want to get your hands on Rejuveniqe oil?! We have a special on it right now, DM me oil or take my hair quiz linked in my bio for a free custom consult 💅🏻⚡️🩷🌸🦄💛🛍️

#hairgoals #hairinspo #hairinspiration #healthyhair #healthyhairjourney #hairgrowth #hairgrowthtips #hairgrowthoil #hairgrowthproducts #naturalblonde #hairoil #hairoiltreatment #oiltreatment #rejuveniqe #monatglobal
#monat #hairnourishment #hairvitamins #magichairoil
    FOR MY OILY GIRLS 🦄 These 3 tips have really FOR MY OILY GIRLS 🦄 

These 3 tips have really helped me combat the annoying oil to the point where now, I only have to wash twice a week. I’m sure you guys already know that washing LESS helps the scalp to stop overproducing so much oil. So washing less is the goal ⚡️ and I can help you get to this point because I know it’s scary/hard to do. But we also have to remember that oil after a couple days is completely normal, so there is a balance here.

Obviously these tips along with the right shampoo and conditioner for YOU is KEY. If you’d like a free custom consult you can DM me HAIR or take my Hair Quiz linked in my bio 🩷🙂🦄⚡️💅🏻👑🔥💛

#hairoil #scalphealth #shinyhairgoals #oilyhairproblems #oilyhairtips #dryshampooislife #healthydryshampoo #dryshampoomonat #blondehair #naturalblonde #healthyhairjourney #timefreedom #financialfreedom
    Have you checked the ingredients in your skin & ha Have you checked the ingredients in your skin & hair products lately? Your dry shampoo? 

The USA bans only 50 ingredients from cosmetics, 500 in Canada and 1300 in Europe! 😱😱 Did you know my products go be European standards? 

With the chemicals and environmental pollutants etc that we are exposed to daily that we can’t control, we can choose wisely the products we use and slather on our bodies/heads. Your skin absorbs EVERYTHING you put on it, your skin is your largest organ.

I’m sure you heard about the recall of millions of dry shampoos for containing BENZENE which is a cancer-causing ingredient that you are inhaling and spraying on your scalp multiple times per week. Many of them are STILL on the shelves! 😡 I have a better option for you that does not contain talc (an oil absorber also connected to cancer), propane or butane either, which are all connected to allergies and eye, lung and skin irritations.

Let’s do better for our hormones, skin, hair, health, kids health and environmental health. Let’s get you started on better products that you can trust.

Take my HAIR QUIZ linked in my bio or DM me HAIR and I can get you started 🧴🧴🧴🧴

#hairgoals #hairinspo #hairinspiration #healthyhair #healthyhairjourney #hairgrowth #hairgrowthtips #hairgrowthoil #hairgrowthproducts #naturalblonde #dysonhair #dysonblowdryer
    spiral curls for summer 🌀 I’ve always curle spiral curls for summer 🌀 

I’ve always curled my hair the same way until recently! Loving this look from our new spiral wand. This is apart of our curling wand that comes with 3 attachments 👀 there are some pieces of my hair that look crimpy so I need practice but it took the same amount of time as my normal curling wand.

PRODUCTS USED:
• anti-frizz blow out spray 
• the best ever dry shampoo
• texture spray for grit and hold
• flex control hairspray
• optional glossy shine mist 

Want to try my naturally-based products?! DM me PRODUCTS or take my hair quiz linked in my bio 🩷 

#hairgoals #hairinspo #hairinspiration #healthyhair #healthyhairjourney #hairgrowth #hairgrowthtips #hairgrowthoil #hairgrowthproducts #naturalblonde #curlingwandtutorial #curlingwandcurls

    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

    • Facebook
    • Instagram
    • Pinterest
    • Snapchat
    • Twitter
    • YouTube

    MENSTRUAL PHASE RECIPES

    Vegan Tortilla Mushroom and “Mozzarella Cream” Pizza

    Banana Breakfast Cookies (Vegan & Gluten Free)

    Vegan Crockpot Lentil Soup

    Simple Cucumber Salad (Vegan)

    Copyright © 2023 The Glowing Fridge on the Foodie Pro Theme