EP.335/ Nutrient Doses to support progesterone production
Okay so last week we looked at foods to eat more of to support progesterone production. Today, we’re going to discuss the supplement forms of these nutrients and the doses to take.
Before we get into it, I have given a lot of warnings for each supplement. This is because I want you to have all the information, including possible side effects, so you can make an informed decision and so you understand what’s happening if you do experience side effects. But to be clear, most of the side effects occur with high doses, over prolonged periods of times, with the exceptions occurring rarely in individuals who are particularly sensitive or have other issues going on that have affected how they respond or tolerate these supplements. I have seen many world leading hormone practitioners share how to use these supplements without any of these warnings, probably due to their safety at the lower doses we’re typically discussing, but I am an anxious person, so I’d rather give it all to you upfront! But I just don’t want you to be terrified of these supplements, because I see them work really, really well. I do however, want you to be sensible, and ensure you’re informed, and to listen to your body to observe how you’re tolerating a supplement. Finally, remember this is not tailored advice, and you should consult your doctor when bringing in new supplements.
Zinc
Okay so as we discussed last week, zinc improves progesterone production by supporting regular and healthy ovulation, which as we know, is crucial to healthy progesterone levels. There are lots of studies on zinc supplementation for period pain, PMS and hormonal related conditions, such as PCOS. Doses vary in the studies, ranging from 15mg to 90mg.
In my training, we’re advised to use 15mg to 30mg of zinc picolinate per day, and this is due to the risk of copper depletion with higher levels of zinc, taken over a prolonged period of time, like a couple of months. I see really amazing results with between 20mg to 30mg, but if you’re taking zinc for PMS (which is often caused by low progesterone or low progesterone in relation to oestrogen), it’s worth noting that some of the studies have shown success with up to 50mg.
Generally, research indicates doses of 40mg and under are safe, though in contrast, the NHS advises not to take more than 25mg a day unless advised to by a doctor. Some practitioners and research suggest also taking 1mg-2mg of copper per day if you’re also taking zinc, though this is not the general consensus across the board with the lower doses. One thing to note is that if you do take both zinc and copper, take them at separate times of the day, because zinc affects copper absorption which is why copper can become depleted. Finally, take zinc after meals because it can cause nausea on an empty stomach.
In the show notes, I’ve included a link to signs of copper deficiency.
Magnesium
Next up let’s look at magnesium, which as we explored last week, indirectly supports progesterone production by regulating our hypothalamus pituitary adrenal axis, which is like the control centre of our hormones. Magnesium is also an evidenced based treatment for period pain and PMS.
In my training, we’re generally recommended to use 150mg - 450mg of magnesium glycinate, with the sweet spot often being 300mg, though some practitioners go for 500mg. Magnesium glycinate is best for absorption, oxide and citrate will not be absorbed and instead, will accumulate in the intestines where they help alleviate constipation, so be sure to not use those as they won’t be able to support you with your hormones.
B6
Now let’s move onto B6, which as we explored last week, raises progesterone levels by supporting a healthy corpus luteum (which makes progesterone) and by lowering elevated prolactin levels.
Studies on PMS have used doses ranging from 40mg to 80mg, or even 100mg, however, research has shown that nerve toxicity can occur with prolonged use of B6 supplementation at doses of 200mg. This nerve damage causes tingling in the arms and legs, which in most cases, resolves after discontinuation but in some cases (though it’s less common), the results can be permanent, particularly if a high dose has been taken for a long time.
Recent updates have reported symptoms even at lower doses, depending on the individual. Typically however, doses of around 20-30mg tend to be well tolerated, but everyone is different, so speak to your doctor and if you experience symptoms, discontinue use. Several practitioners do use higher and see good results with between 30mg-50mg, but if you’re planning to take that dose, I do advise you work with someone. Finally, P5P (pyridoxal 5-phosphate), which is the active form of B6, meaning it is ready to use by the body, is less associated with these symptoms, though it’s still possible.
Vit C
Vitamin C has been shown to directly raise progesterone in research. The main study used 750mg per day, though in our training, we use up to 1500mg, in divided doses of 500mg. 1000mg was shown to lower inflammatory markers and pain with endo, but see how you feel - 750mg may well be enough for you.
Vit C doesn’t have quite the same level of risks as some of the others, but it can cause diarrhea if you take too much in one go, so dividing doses is advisable. If you go for ascorbic acid, pleased know that it’s quite acidic, and people with IC may find it causes irritation or pain. However, sodium, calcium or magnesium ascorbate are forms of vitamin C that are non-acidic and are normally better tolerated.
Finally, the study showing that 750mg vit C raised progesterone, also showed it raised oestrogen. Now, this isn’t necessarily a bad thing, because if your progesterone has risen and oestrogen clearance is not a problem for you, then in theory, the two hormones should be in balance. However, if you feel more oestrogenic i.e. sore boobs, water retention, worse endo pain or heavier clots, then work on your oestrogen metabolism, which I have lots of episodes on.
Selenium
I don’t typically use selenium in supplement form unless with my hashimotos clients, because it’s readily available in food or in multi vits. However, the recommended max dosage in my training is 200mcg per day, with the NHS stating that supplementing with less than 350mcg per day is unlikely to cause any harm or side effects.
Omega 3
So as we explored last week, increases in dietary omega 3 were associated with better progesterone levels. This study did not use supplements, but if you did want to supplement, the therapeutic dose we use for endo, period pain and chronic pain conditions is between 1000mg to 3000mg, per day.
Vitamin E
Finally let’s discuss vitamin E. The study that showed significant improvements in progesterone levels and luteal phase defects used 600mg of vitamin E per day.
Now, high doses of vitamin E do come with a risk of blood thinning and stroke, but as I said, that’s with high levels. The safe maximum dose recommended by the National Institute of Health is 1000mg per day, though in contrast, the NHS state taking less than 540mg per day is unlikely to do harm, though they state that the side effects of higher doses are unknown - with no mention of stroke or blood thinning risk. I think it’s unlikely that taking 60mg more to make up 600mg per day, is going to suddenly tip you over into stroke risk doses, but I do still recommend consulting your doctor to find the right dose for you.
Surgery
Finally, lots of anti-inflammatory supplements and nutrients, like some of these, are natural blood thinners. They are safe, but if you’re on blood thinning meds, have any blood clotting disorders or have a surgery coming up, you must consult your doctor.
Okay, so to wrap up, please remember that your wellbeing is my priority so I am going to list the side effects, but that most of these side effects are at high doses! I’ve seen wonderful results with these nutrients and supplements, and they can literally change lives by supporting progesterone production, which can make life a whole lot easier and happier.
If you’re unsure what dose to go for, consult your doctor and a health practitioner.
Okay, that’s it!
See you next week.
Show notes
Vit E
Thorne Ultimate-E® (500 IU)
Pure Encapsulations Vitamin E (400 IU)
https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1
https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
Omega 3
Bare Biology
Rosita Foods
Wiley’s Finest Catch Free (vegan)
https://www.fertstert.org/article/S0015-0282(07)00202-6/fulltext
https://obgyn.onlinelibrary.wiley.com/doi/10.1016/j.ijgo.2011.11.019
https://pubmed.ncbi.nlm.nih.gov/11687013/
https://pubmed.ncbi.nlm.nih.gov/16531187/
https://pubmed.ncbi.nlm.nih.gov/17434511/
Selenium
Pure Encapsulations Selenium
Thorne Research Selenium
https://pubmed.ncbi.nlm.nih.gov/24206213/
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
Vit C
Pure Encapsulations Buffered Ascorbic Acid Capsules
Vital Nutrients Buffered Vitamin C
https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext
Zinc
Thorne Research Zinc Picolinate
Pure Encapsulations Zinc Picolinate
Semaine The Daily
Nutri Advanced Women’s Multi
https://link.springer.com/article/10.1007/s12011-022-03175-w
https://pmc.ncbi.nlm.nih.gov/articles/PMC10184220/
https://www.sciencedirect.com/science/article/abs/pii/S0306987706009066
https://pmc.ncbi.nlm.nih.gov/articles/PMC11643716/
http://renaissance.com.cy/wp-content/uploads/2019/10/Polysitol-Zinc-Article.pdf
http://eprints.mui.ac.ir/10491/1/10491.pdf
https://www.mountsinai.org/health-library/supplement/zinc
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
https://www.mountsinai.org/health-library/supplement/copper
https://www.healthline.com/nutrition/copper-deficiency-symptoms
Magnesium
Bare Biology Magnesium
Now Foods Magnesium Gylcinate
https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf
https://pubmed.ncbi.nlm.nih.gov/2675496/
https://pubmed.ncbi.nlm.nih.gov/28392498/
https://pubmed.ncbi.nlm.nih.gov/2067759/
https://pubmed.ncbi.nlm.nih.gov/30880352/
B6
Semaine The Daily
Nutri Advanced Women’s Multi
Thorne Research Basic B Complex
https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/
https://pubmed.ncbi.nlm.nih.gov/31928364/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4161081/
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/#:~:text=The amount of vitamin B6,mg a day for women
https://pmc.ncbi.nlm.nih.gov/articles/PMC10343656/
https://www.lareb.nl/en/news/nerve-damage-due-to-the-use-of-nutritional-supplements-with-vitamin-b6/#:~:text=Excessive intake of vitamin B6,in hands and/or feet.&text=Products containing vitamin B6 are,, pharmacies, supermarkets and online.
Need more help or want to learn how to work with me?
Free resources:
This podcast!
Ways to work with me:
This EndoLife, It Starts with Breakfast digital cookbook
Masterclasses in endo nutrition, surgery prep and recovery and pain relief
Live and Thrive with Endo: The Foundations DIY course
One to one coaching info and application
This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works
Produced by Chris Robson