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    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!

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

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    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

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    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!

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    SHANNON // Beauty / Motherhood / Wellness
    They don’t actually do anything 😵‍💫 You They don’t actually do anything 😵‍💫

You might think your coconut oil or argan oil are helping to heal your hair when it reality they don’t have a small enough molecular structure to deeply penetrate or repair from within. So they just sit there. And they’re difficult to wash out. Not to mention many of the popular hair oils are extremely flammable and synthetic 🔥 you don’t want to be putting this on your scalp ladies!

Rejuveniqe Oil is a light, non-greasy combination of 13 clinically proven rare oils & ingredients including vitamins, minerals, antioxidants, amino acids, and powerful nutrients. Think Abyssinian, carrot seed and meadowfoam oils. It’s perfect for all skin and hair types because of its unique structure. This oil mimics the body’s own oils to absorb more deeply and moisturize more effectively. It helps balance greasiness or dryness, depending on what your scalp needs ✨ and can be used as a skin & lip hydrator too 👄

On dry hair, this unique intensive treatment (without harmful silicones) can be used to:

• balance natural oils
• improve scalp texture
• hydrate & feed the scalp
• reduce itching, flakiness & skin irritation
• shinier, polished hair
• provide anti-aging benefits
• stimulate hair growth

Do you struggle with a greasy or dry/itchy scalp? Comment OIL to get started on weekly oil treatments 🦄🦄🦄

#hairgoals #hairinspo #hairinspiration #healthyhair #healthyhairjourney #hairgrowth #hairgrowthtips #hairgrowthoil #hairgrowthproducts #blondeshampoo #naturalblonde #monatofficial #hairoiltreatment
    IT’S TRUE ✨ I want to help more mamas be home IT’S TRUE ✨

I want to help more mamas be home with their babies. I want to help more women feel empowered to make money online. It’s the way of the future and social selling is just getting started. I want to help more stay at home mamas feel like it’s OKAY to want to have your own money to get your nails done and buy the organic groceries and expensive healthy snacks and get hydrafacials once a month. It’s okay to want more and it’s okay to want to take care of yourself. 

I do affiliate marketing too, but I make more in network marketing. Why? Because we have higher commissions (15-30%), bonuses and return customers due to it being a consumable product that people are obsessed with. You’re already sharing your collagen and electrolytes and favorite supplements… It’s a no brainer to also share the transformative vegan haircare you’re using. 

🚀🚀 Comment READY or fill out my opportunity form to see if it’s a good fit.

#networkmarketing #socialselling #monatmarketpartner
    ARE YOU OILY? If you’re dealing with oily roots ARE YOU OILY?

If you’re dealing with oily roots and product buildup it’s time for a DEEP cleanse to rebalance.

Oftentimes when we’re oily it actually means our scalp is lacking moisture and overproducing oil to try and make up for it. Or it’s hormonal and needs to be managed. This calls for DEEP cleansing washes and oil treatments to get the scalp back to a better place.

My scalp scrub is the SECRET SAUCE. It purifies the oil and removes the residue that’s weighing your hair down without stripping or harsh ingredients. It dissolves dead skin cells, stubborn buildup and removes pollutants while infusing with moisture. You use your custom shampoo and conditioner after 👏🏻 

Let’s get your scalp healthy, happy and balanced again. Say goodbye to harsh clarifying treatments (been there done that). 

Comment OIL to get started or take my hair quiz✨

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    ITS A MIRROR 🪞 It reveals every area you need ITS A MIRROR 🪞 

It reveals every area you need to work on.

Don’t know how to talk to people? Time to learn and practice and start conversations. 
Too nervous to talk on your stories? Time to start talking on stories and work that muscle. 
Too nervous to go live? It’s not as bad as it seems. This is what all my girls tell me. Just do it. Stop overthinking it.
Don’t know how to make a good reel? It’s called Google or YouTube. There’s a million Instagram accounts to help with this exactly. Find your creative style and go with it.
Don’t know how to find people? That’s just an excuse. You should never run out it people to talk to. It’s actually impossible.

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#networkmarketing #workfromhomemama #monatopportunity
    A LOT can happen in a year 🥲 Your life can com A LOT can happen in a year 🥲

Your life can completely change and turnaround for the better. But you have to do something different and step out of your comfort zone. Get out of your safe bubble. Before I joined this business I was a lonely new mama trying to figure out motherhood and making the decision to be a full time stay at home mama. It was the best decision I ever made. I still wanted something more though. I knew there were ways to make money online but my ways of affiliate marketing were not enough. So I prayed about it for a year straight, just waiting. Before the year was up, Monat literally FELL into my lap. The universe handed it to me and I knew instantly this was where I supposed to go. The freedom and flexibility is unmatched. I’ve worked really hard the last 10 months and while I’m still just getting started, my team is growing fast. I was able to go on my first fully paid for trip to Miami this summer with Monat. A real dream come true and pinch-me-moment. I feel confident again, I’m learning the skill of sales which everyone should master and I’m helping other women do the same. It’s really a no-brainer to do a business like this in today’s world. My life is forever changed 🥲🥲

➡️➡️Are you ready for a life change?! Comment NWM or fill out my opportunity form 🚀🚀🚀

#monatopportunity
    HERE’S HOW ⬇️ Healing the scalp starts with HERE’S HOW ⬇️

Healing the scalp starts with the right custom products and treatments. It means removing the buildup, waxes and silicones that cheap crappy products leave behind. It means allowing the scalp to breathe again by not using powder dry shampoos that clog the hair follicles and leave behind residue. 

HOW TO START:

1. Hair Oiling with Rejuveniqe oil - this is a liquid vitamin to feed and rebalance the scalp. It’s a proprietary blend of omegas, vitamins and plant oils that deeply penetrate the hair shaft and repair from the inside out. It’s a multipurpose oil for all scalp imbalances. Not to mention it preps the scalp for new growth.
2. Nutrient-dense shampoo - this will make the biggest difference. The products I use deeply cleanse and help control oiliness. There’s nothing else like them, trust me, I’ve tried them all. They’re oil-based, infused with rosemary (helps with growth) and functional.

🦄🦄🦄 If you’re in need of a hair transformation, comment HAIR or take my hair quiz and I’ll make a custom regimen for you 🩷

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    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…

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