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Until you’ve actually been pregnant, you may not be aware that there are specific foods to avoid during pregnancy or at least minimize. It can feel a bit overwhelming, especially as the first trimester nausea hits and you’re left with the question, “just what the heck can I eat?” I want to assure you that there are far more foods you can eat then you’ll find in the avoid list.
Finding what foods to avoid shouldn’t be an overwhelming task. This list is a great starting point when trying to decide which foods to bid a temporary farewell.
12 Foods to Avoid During Pregnancy (Or at least use caution with)
Medical experts agree that the following foods should be either avoided entirely, limited, or use caution when consuming. Keep reading to get the details on all of these and ways to make them an option in your pregnancy diet.
Fish high in mercury
Unpasteurized juice and fresh-pressed juice
Unpasteurized, soft cheese
Unwashed produce
Sprouts
Alcohol
Sushi or raw shellfish
Undercooked meat
Raw eggs
Processed meat
Raw milk
Caffeine
1. Fish High in Mercury
While seafood is a great source of Omega-3 fatty acids, many types of fish are high in mercury. Mercury is toxic to everyone, but a developing fetus is especially vulnerable to mercury exposure. While there is no safe level of mercury to consume, high amounts can lead to organ damage and is significantly toxic to the nervous system. Even small amounts can be harmful to your baby.
During pregnancy, it is recommended that women avoid food sources that are known to contain higher amounts of mercury like tuna and swordfish. In general, large apex predators (animals at the top of the food chain) in the ocean are higher in mercury than smaller fish like anchovies. Cod, salmon, and haddock are other fish considered to be lower in mercury.
Fish High in Mercury:
Tilefish in Mexico
Tuna
Swordfish
Shark
Marlin
Orange roughy
You can use the Monterey Bay Seafood Watch Database to help you make the best choice when it comes to seafood.
2. Unpasteurized Juice and Fresh-pressed Juice
Pasteurization removes harmful bacteria from juices, such as E. coli. Women in their second or third trimester who contract a severe E. coli infection are at risk for premature rupture of the amniotic sac, low birth weight, or stillbirth.
Additionally, it’s safer to avoid fresh-pressed juice from restaurants or juice bars because of the machinery. Squeezing your own juice at home is a safer option. At juice bars, etc., there is no way for you to know whether their equipment is thoroughly cleaned, and how often. Bacteria can thrive on equipment not completely sanitized, and it could then enter your cup of juice.
Unpasteurized cheeses (usually soft cheeses) may harbor Listeria, which can cause serious food poisoning (vomiting and diarrhea). Pregnant women are ten times more susceptible to listeriosis, which can lead to miscarriage and stillbirth.
During pregnancy, safe cheeses include pasteurized cheeses like hard cheeses such as cheddar, parmesan, romano, and gouda. Avoid brie, paneer, queso blanco, queso fresco, feta, and other soft cheeses, unless the package label explicitly says that the cheese has been pasteurized.
4. Unwashed Produce
If you’ve been following me for a while, you know I am all about eating fresh fruits and vegetables. These nutrient-dense foods are an essential part of any diet. However, they may also carry potentially harmful bacteria (remember the recent E.coli outbreak that was linked to romaine lettuce?).
These bacteria can all cause food poisoning of varying severity, but pregnant women are particularly vulnerable. But, leafy greens are just too nutrient dense to skip altogether. This is why it’s advised to thoroughly wash, peel, and cook your produce to remove microorganisms that can be potentially harmful.
Contracting Toxoplasma gondii, a parasite, is one of the more potentially dangerous consequences of not thoroughly washing fruit and raw veggies. This parasite can cause toxoplasmosis, which can harm you and your unborn baby.
While some symptoms of toxoplasmosis are noticeable (such as fever and swollen glands), many people are asymptomatic.
Listeria, Salmonella, and Cyclospora have also been found on raw, leafy greens, whether they have been washed or not, so in some cases it is best to cook your greens.
5. Raw Sprouts
Pre-pregnancy these super foods may have made a regular debut on your salads, but sadly, due to the way they are grown, eating raw sprouts is not advised while pregnant. The humid environment needed to grow sprouts sets up a perfect scenario for Salmonella to grow. This is a bacteria that is well known in causing food borne illness.
The good news is you can enjoy cooked sprouts in your favorite dishes. Just skip the raw ones.
6. Alcohol
I generally recommend that women consume alcohol only in moderation because of how alcohol can affect hormones, periods, and PMS.
During pregnancy, women are advised not to drink any alcohol for the duration of gestation.
Fetuses are not able to process alcohol in the same way adults are. In fact, the liver is one of the last organs to develop. Consuming alcohol in the first trimester increases your risk of miscarriage, early birth, and low birth weight.
Drinking in the second and third trimesters could affect your child’s behavior and learning ability.
Additionally, it’s best to avoid alcohol when breastfeedingl However, the CDC states that having one standard drink per day, and waiting a minimum of two to three hours before nursing, has not been shown to be detrimental to infants. Excessive consumption of alcohol while breastfeeding can cause problems with infant growth and development, as well as disruptions in sleep patterns.
7. Sushi
Raw and undercooked seafood can carry bacteria that can lead to food poisoning, parasites, and viruses. During pregnancy, it is safest to consume completely cooked, low-mercury seafood.
Similar to raw seafood, raw shellfish — like oysters — should not be consumed during pregnancy. Once thoroughly and completely cooked, shellfish is safe to enjoy.
8. Undercooked Meat
I know, I know, that medium-rare steak is calling out to you. But it’s best to stick with well-done meats until you have your baby. We all know that chicken should be thoroughly cooked to avoid exposure to Salmonella. But most of us eat our beef, lamb, and other meat slightly to very undercooked. Undercooked meat, like unwashed fruit and vegetables, can harbor harmful bacteria and parasites.
While it is commonly thought that infectious organisms are only on the outside of meat, there are many that can be found within the muscle fibers. Using a temperature thermometer is a good way to ensure your meat has been cooked well enough.
As tempting as it may be to let this one slide, please understand that these infectious agents can result in stillbirth, neurological issues like epilepsy, blindness, and developmental issues for baby.
9. Raw Eggs
Avoid raw and runny eggs during pregnancy for the same reason you always avoid undercooked chicken: Salmonella. Certain sauces and dressings like homemade aioli and some Caesar dressings contain raw eggs. Raw cookie dough also contains raw eggs.
It is best to take your eggs hard boiled, scrambled,, and ensure that recipes containing eggs are cooked through.
10. Processed Meat
Deli meats make great protein snacks, but during pregnancy they can also be a source of organisms that can harm you and baby. Processed meats can become contaminated during their creation and packaging. Because of this, it is recommend to heat your hot dogs thoroughly and cook your deli or lunch meat before consuming.
11. Raw milk
Raw milk has become more popular in recent years because some consumers believe that pasteurization kills the milk’s beneficial components. There is not yet enough evidence to show whether raw milk contains beneficial bacteria (versus pasteurized milk), or whether it helps the gut.
We do know for certain that raw milks can contain various harmful bacteria such as Salmonella, E. coli, and Listeria. During pregnancy, it is just safer to not take the risk. If you do drink cow’s milk or milk from other animals, opt for the pasteurized kind.
12. Caffeine
Oh coffee. Seems to be there is always a debate about what is best for coffee and caffeine intake, especially in women’s health. Simply, no, it is not universally bad, but for you, it may not be the best option. For many years, the official recommendation was that women should eliminate caffeine completely during pregnancy. Recently, however, that has changed.
The reason for this change is that it doesn’t appear to be a major contributor to miscarriage or preterm birth as once thought. However, it is important to note that there is not enough data available to say whether high caffeine consumption is associated with an increased risk of miscarriage, which is why it ‘s best to keep the caffeine in moderation.
The American College of Obstetricians and Gynecologists (ACOG) now advised to reduce caffeine intake to 200mg per day. This equates to roughly two 8oz cups of coffee (not the grande at Starbucks). Keep in mind, though, that many types of tea and energy drinks also contain caffeine. This should be taken into account when calculating how much caffeine you’ve consumed in a day.
It’s also important for you to know that caffeine can cross the placenta and that based on your individual risk factors, your doctor may still advise that you skip that daily cup of coffee.
Remember, caffeine is also found in tea, soda, energy drinks and other beverages.
Avoiding Foods in Pregnancy and Still Enjoying Eating
When you’re pregnant, avoiding these foods is important for your health and the health of your baby.
Remember, most foods and beverages are safe to enjoy during pregnancy. As you read through this list I hope you also took note of the modifications you can make, like cooking and choosing pasteurized products, to help you enjoy a wide variety of food.
Peacock, A., Hutchinson, D., Wilson, J., McCormack, C., Bruno, R., Olsson, C., Mattick, R. (2018, March 7). Adherence to the Caffeine Intake Guideline during Pregnancy and Birth Outcomes: A Prospective Cohort Study. Retrieved December 19, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872737/
Magnesium is near the top of the list of crucial nutrients. It is the fourth most plentiful mineral in the human body, and it helps with things like your heartbeat, sleep cycles, muscle contraction, energy production, immune function, hormone balance and so much more. When you dig into the research, the magnesium benefits seem endless. Safe to say that getting enough magnesium is non-negotiable.
The thing is, over 50% of the population in the U.S. isn’t getting enough magnesium in their diets, not even enough to meet the questionably low recommended daily allowance (RDA). Modern farming practices have depleted our soil of nutrients, and many of our foods don’t have as much magnesium in them as they did a few generations ago.
On top of that, the standard American diet is woefully lacking in whole foods. To compound the issue, the rising prevalence of digestive disorders like celiac disease or Crohn’s means many people cannot absorb magnesium efficiently, either.
Since your body stores most of your magnesium in your bones and soft tissues, blood tests aren’t the best way to diagnose deficiencies. Many women have subclinical (undetectable) magnesium deficiencies that won’t necessarily show up on a blood test.
In a recent review of magnesium studies, researchers found that increasing magnesium by 100 mg a day reduced the risk of stroke by 7 percent, type 2 diabetes 19 percent, and heart failure an impressive 22 percent.
In other words, if you’re trying to stay as healthy as possible, it’s a good idea to make sure you’re prioritizing that magnesium.
Let’s dig into the details of all the ways this crucial mineral can help us every day.
What Are The Benefits Of Magnesium?
People reach for magnesium to address several concerns, including:
Whether or not magnesium regulates these depends on whether the magnesium deficiency is at the root of the problem, or something else. Since magnesium is so crucial for so many functions, there are many benefits to incorporating more magnesium in your day..
Magnesium is in every cell in the human body. It’s required for DNA and RNA synthesis, reproduction, and also for protein synthesis. It’s critical for insulin metabolism, blood pressure regulation, and proper muscle contraction. Magnesium helps your cells extract energy from the food you eat.
When your dietary intake of magnesium is on the low side, as it is for approximately half the United States population, certain chronic diseases are more likely to develop. Researchers have linked diabetes, cardiovascular disease, Alzheimer’s disease, attention deficit hyperactivity disorder (ADHD), insulin resistance, and hypertension to low levels of magnesium.
Here are 15 ways magnesium works to help keep you healthy.
1. Magnesium for Stress Relief
The HPA (hypothalamus-pituitary-adrenal) axis keeps hormones and your nervous system communicating smoothly, which helps regulate hormones. Magnesium works to generally calm the nervous system and reduce anxiety and stress. A recent review of 18 studies showed that magnesium supplementation reduced self-reported levels of anxiety.
And in another study, magnesium deficiency was linked to anxiety as well as HPA axis dysfunction. The HPA (hypothalamus-pituitary-adrenal) axis keeps hormones and your nervous system communicating smoothly, which helps regulate hormones.
Magnesium can be beneficial in helping combat stress, but it is also depleted during times of elevated stress. This is why we include it in our Adrenal Calm formula, along with other nervous system calming herbs, to help you feel more calm and get better sleep.
2. Magnesium Improves PMS Symptoms
In one study, participants were able to reduce premenstrual syndrome (PMS) symptoms using magnesium supplementation. Studies suggest that it’s even more effective as a PMS remedy when combined with vitamin B6, which is why we include the two in our Balance Women’s Hormone Support supplement.
Studies have also shown that magnesium may reduce fluid retention — one of the most common PMS problems.
Also — magnesium helps your liver process estrogen more efficiently, which is crucial for eliminating those PMS symptoms like:
Breast tenderness
Weight gain
Bloating
Insomnia
3. Magnesium May Lessen Menstrual Cramps
Magnesium could also help with cramps since it plays a role in regulating muscle contraction.
Prostaglandins are hormone-like chemicals that are responsible for the contraction of the uterus (cramps). When compared to placebo, magnesium has been shown to be more effective in reducing period cramps and lowering prostaglandins.
Because it is highly absorbable and doesn’t cause digestive upset like other forms of magnesium, we use Magnesium Bisglycinate in my clinical. A typical starting dose is 300 mg nightly. Some people benefit from increasing their dose the week leading up to their period.
4. Magnesium Supports Thyroid Health
Magnesium and thyroid health are intimately connected – it helps your thyroid gland produce proper levels of thyroid hormones. When magnesium levels are too low, your thyroid gland might enlarge, also known as goiter. Studies suggest that magnesium levels in those with hyperthyroidism are decreased and increased in those with hypothyroidism.
5. Magnesium Helps Improve Sleep
A study of an elderly population suggests that magnesium supplementation could help relieve insomnia because of its calming effects. Many women also find that taking it regularly at bedtime may help improve the quality of their sleep.
The reverse is also true — insomnia or restless sleep could be a key indicator of magnesium deficiency.
6. Magnesium May Prevent Migraine Headaches
Menstrual migraine is a common phenomenon for women that’s not often discussed. Due to the fluctuating hormone levels just before period time, some women get hit with a migraine headache, in addition to other PMS symptoms.
Studies suggest that low levels of magnesium might play a role in the development of these headaches. And magnesium supplementation could help alleviate them. In my practice, I recommend 600 mg of magnesium to my patients at the onset of a headache for the best results. This is the one I use with my patients.
Keep in mind that by the time I’m prescribing a medication or suggesting supplements for my patients, I’ve already done exams, run labs, and reviewed their complete medical history. When you’re starting something new, always run your plans by your doctor.
7. Magnesium in Pregnancy is Important
Magnesium is essential for fetal development and the growth of new tissues, including bone and teeth. It is also necessary for nerve function and muscle contraction.
Sometimes pregnant women develop issues with their blood pressure, referred to as preeclampsia. When the condition worsens, it can lead to eclampsia, which means the mother develops seizures.
Magnesium could be useful in improving these conditions. One study showed that supplementation with magnesium cut the risk of eclampsia in half.
Preeclampsia and eclampsia are extremely serious. Follow your doctor’s guidance the whole way through, and ask your doctor if you want to incorporate magnesium.
8. Magnesium Relieves Constipation
Specific forms of magnesium are considered laxatives due to their effect on the muscles within the digestive tract. Magnesium also pulls water into the bowels, helping things to get moving easier.
Magnesium oxide is one form of magnesium that has a noticeable laxative effect. You don’t absorb much magnesium oxide, so if you’re looking to elevate your magnesium stores, another form might be better. Magnesium citrate also gets things moving and can be gentler than other stimulant-type laxatives.
9. Magnesium Helps With Indigestion
Again, because of its effect on muscular function, magnesium may help calm spasms in the esophagus, which is one possible cause of indigestion and reflux. It also encourages stomach acid production. Low stomach acid could also be a cause of indigestion. There are other possible causes, too, so it’s best to get your indigestion evaluated.
Pharmaceutical companies often include magnesium in over-the-counter acid reflux medications known as proton pump inhibitors. Antacids usually also include magnesium hydroxide or magnesium carbonate.
10. Magnesium Improves Menopause Symptoms
Women who are menopausal experience an array of symptoms, including depression, anxiety, and they might start to experience bone loss.
Magnesium could be effective in addressing these conditions, as we’ll discuss in more detail. Because it’s intimately linked to bone health, magnesium is critical for post-menopausal women or anyone looking to keep ahead of osteoporosis. Also, the calming effect magnesium has on the HPA axis means it reduces anxiety levels. Research has also shown that magnesium may also help alleviate certain kinds of depression. In one study, participants noticed an improvement in as little as two weeks.
11. Magnesium For Osteoporosis
Magnesium is one of the key components of bone. While we typically associate calcium with bone, magnesium is equally as important to bone health.
In a large 2014 study, researchers linked lowered magnesium intake to reduced bone mineral density, a test used to evaluate osteoporosis risk.
And in a long-term study of men, those with the highest magnesium levels were 44 times less likely to experience a bone fracture. What’s more, none of the men with high magnesium levels broke a bone in the 20-year study period.
12. Magnesium May Lower Inflammation
Inflammation is one of those things that we all want to keep in check because it influences disease, obesity, and overall poor health.
Lower levels of magnesium are considered a predictive factor for chronic inflammatory stress that could lead to disease. And magnesium supplementation was shown to reduce markers of inflammation in study participants with prediabetes and overweight individuals.
13. Magnesium Helps Depression in Some Cases
As I briefly mentioned earlier, magnesium has shown great promise in the approach to depression, especially when the source of depression is magnesium deficiency. Since magnesium is considered safe to take, is inexpensive, and results may manifest in as little as two weeks, there’s plenty of reason to ask your doctor about magnesium as part of a depression regimen.
Magnesium deficiencies point to lowered levels of serotonin (the happy neurotransmitter). And one study of 402 students found an inverse relationship between magnesium intake and depressive symptoms, even after researchers accounted for other variables.
14. Magnesium Increases Insulin Sensitivity
Researchers have well-established magnesium’s effect on insulin resistance, and the relationship is clear. Magnesium supplementation may help reduce certain types of insulin resistance, like the kind we see with type 2 diabetes.
Some studies have even linked magnesium deficiencies with insulin resistance. By some counts, almost 50 percent of people with type 2 diabetes have low levels of magnesium.
One large study found that participants who ingested the most magnesium were the least likely to develop diabetes.
15. Magnesium Lowers Blood Pressure
Another compelling benefit of magnesium is its effect on blood pressure.
Because it can relax muscles, even vascular smooth muscles, especially in people who have high blood pressure, magnesium may lower both systolic and diastolic blood pressure.
In one meta-analysis, researchers concluded that people who took magnesium lowered their blood pressure after just three months.
It’s important to note that many scientists consider the RDA for magnesium to be somewhat low, especially if you’re dealing with an existing deficiency. I usually suggest a daily maintenance supplement dose of 300 mg per day for my patients.
What Are The Best Whole Food Sources of Magnesium?
While I am a proponent of food first and supplements second, it’s important to note that according to the Linus Pauling Institute, “Magnesium is considered a shortfall nutrient in the diet, meaning that magnesium is underconsumed by eating the typical American diet.” This is why some people benefit from a supplement and all of us benefit from focusing on incorporating magnesium rich foods in our diet.
Magnesium is a critical nutrient in so many delicious foods. It makes it easy to get in those 300+mg per day! Leafy greens, nuts, and seeds are at the top of the list for many essential vitamins and minerals, and magnesium is no exception.
Some of my favorite, whole foods that contain magnesium include:
Pumpkin seeds
Almonds
Spinach
Broccoli
Cashews
Brown rice
Black beans
Potato, baked with skin
Banana
Salmon, Atlantic
Halibut, cooked
Avocado
Dark chocolate
Looking for an easy way to get your diet on the right track? I’ve got a complete guide that will help you out. It even has recipes done for you for an entire week. It’s got a lot of other great information in it too, and it’s completely free.
How Can I Tell If I’m Deficient In Magnesium?
If you have subclinical levels of magnesium deficiency, you might not notice any symptoms at all.
Some of the more common signs of low levels of magnesium include:
There are so many possible types of magnesium to choose from, it can be confusing!
The first thing to consider is this: what problem are you trying to solve when considering magnesium?
If your concern is constipation, and you’re looking for a laxative effect, you may want to consider magnesium citrate.
For the rest of my patients, I recommend magnesium bis-glycinate, the primary ingredient in my Magnesium Plus. It will give you all the benefits of easily absorbed magnesium, without all diarrhea and digestive upset that you get when using other magnesium forms.
Magnesium Glycinate vs Citrate
Magnesium bisglycinate or glycinate is much more well absorbed compared to citrate. This is why it is used in many of the scenarios discussed throughout this article. Citrate works best as a laxative and is less harsh than the sulfate form.
Different Types of Magnesium
Magnesium glycinate or bisglycinate – One of the most highly absorbable forms. Supports increase in memory, PMS and period relief, improved sleep, and reduced anxiety.
Magnesium citrate – Provides constipation relief by pulling water into the bowel.
Magnesium malate – Often recommended for those with chronic fatigue or fibromyalgia due to its support of energy production.
Magnesium L-threonate – May improve memory and reduce age related memory loss.
Magnesium chloride – This form is applied topically for quick absorption to help improve sleep and promote a sense of calm.
Magnesium oxide – Poorly absorbed, but may help with heartburn relief.
Magnesium sulfide – The most potent laxative, but more commonly used for Epsom salt baths.
Who Should Not Supplement With Magnesium?
Magnesium is generally considered safe. If you have diabetes, heart disease, or kidney disease, consult with your doctor before taking extra magnesium.
Also, if you’re taking any of the following medications, magnesium could interfere with them:
Magnesium from food isn’t as likely to cause problems as supplemental magnesium, so it’s not advisable to avoid healthy foods because of their magnesium content.
Magnesium For Optimal Health
Magnesium is vital for optimal health. Aim for a diet rich in magnesium and consider a supplement if you’re having difficulty meeting your needs with nutrition.
You can download our free meal plan or consider purchasing our Magnesium Plus as a way to increase your magnesium.
Citations
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Razzaque MS. Magnesium: Are We Consuming Enough?. Nutrients. 2018 Dec 2;10(12). doi: 10.3390/nu10121863. PubMed PMID: 30513803; PubMed Central PMCID: PMC6316205.
Fang, X., Wang, K., Han, D. et al. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies. BMC Med 14, 210 (2016) doi:10.1186/s12916-016-0742-z
Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. Published 2017 Apr 26. doi:10.3390/nu9050429
Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011.
Sartori SB, Whittle N, Hetzenauer A, Singewald N. Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment. Neuropharmacology. 2012;62(1):304–312. doi:10.1016/j.neuropharm.2011.07.027
Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401–405.
Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi:10.1155/2015/760689
Jones JE, Desper PC, Shane SR, Flink EB. Magnesium metabolism in hyperthyroidism and hypothyroidism. J Clin Invest. 1966;45(6):891–900. doi:10.1172/JCI105404
Wang K, Wei H, Zhang W, et al. Severely low serum magnesium is associated with increased risks of positive anti-thyroglobulin antibody and hypothyroidism: A cross-sectional study. Sci Rep. 2018;8(1):9904. Published 2018 Jul 2. doi:10.1038/s41598-018-28362-5
Witlin AG, Sibai BM. Magnesium sulfate therapy in preeclampsia and eclampsia. 1998. In: Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-.
Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017;12(6):e0180067. Published 2017 Jun 27. doi:10.1371/journal.pone.0180067
Orchard TS, Larson JC, Alghothani N, et al. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. Am J Clin Nutr. 2014;99(4):926–933. doi:10.3945/ajcn.113.067488
Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013;5(8):3022–3033. Published 2013 Jul 31. doi:10.3390/nu5083022
Eby GA, Eby KL, Murk H. Magnesium and major depression. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011.
Wang J, Persuitte G, Olendzki BC, et al. Dietary magnesium intake improves insulin resistance among non-diabetic individuals with metabolic syndrome participating in a dietary trial. Nutrients. 2013;5(10):3910–3919. Published 2013 Sep 27. doi:10.3390/nu5103910
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Omega-3 fatty acids are also referred to as essential fatty acids. There are few nutrients that have been studied as extensively as these, which is why we are covering the 25 health benefits of omega-3 fatty acids that are backed by science. From brain health to hormones, these fats are incredibly beneficial for overall health.
Omega-3s are called essential because they are required for several biological processes within the body. We can’t make these fats and we have to ingest them in order to survive. They are a part of the cell membrane of every single cell in your body.
Some of the organs and functions they are crucial for are:
Brain
Lungs
Eyes
Blood vessels
Endocrine system
Immune system
There are three main EFAs:
Alpha-linolenic acid (ALA)
Docosahexaenoic acid (DHA)
Eicosapentaenoic acid (EPA)
The standard American diet is incredibly low in these Omega-3 fatty acids.
But since they are so critical to health, how can we incorporate more of them into our lives?
In this article, I’m going to go in-depth into the best places to find Omega-3 and get their amazing health benefits into your body, what to look for in a supplement, the common ailments they may help support, and their role in optimal female hormonal health.
1. Omega-3 For Hormone Balance
Omega-3 can play a big part in creating hormone balance, primarily because of its anti-inflammatory properties. While healthy fat intake is essential for hormone health, focusing on optimizing your balance of Omega-3 to Omega-6 ratio is crucial.
When inflammation is elevated, it drives the activity of an enzymes called aromatase. Aromatase converts testosterone into estrogen in both men and women. In this way, inflammation can lead to high levels of circulating estrogen, which is commonly called estrogen dominance.
2. Omega-3 Fatty Acids For Menstrual Cramps and Period Pain
Menstrual cramps generally occur in the lower abdomen and can radiate to the lower back or the thighs. In conditions like endometriosis, period pain can be significant and debilitating.
As I discuss in this article on how prostaglandins cause painful periods, prostaglandins are hormone-like compounds that cause contractions of the uterine muscles. When your levels of prostaglandins are high, menstrual cramps are sure to result.
Because hormonal acne is largely an inflammatory issue, and because fat, in general, is just good for the skin, many women turn to Omega-3 supplementation as a natural way to help deal with acne.
Studies have shown that high levels of omega 3 fatty acid intake can decrease inflammation and “may reduce acne risk by decreasing IGF-1 and preventing hyperkeratinization of sebaceous follicles.”
IGF-1 or insulin-like growth factor is a major factor influencing acne in women. Hyperkeratinization is when there is a build of skin cells that lead to the pore to become blocked. Put them together and it is a recipe for acne.
4. Can Omega-3 Help My Thyroid?
Whether hypothyroid or hyperthyroid, chances are your thyroid dysfunction is caused by autoimmunity.
Autoimmune thyroid conditions like Hashimoto’s or Graves disease wreak havoc on your thyroid health and your life, so finding ways to counteract the underlying inflammation that’s at the root of these diseases is essential for healing.
Omega-3, as we’ve explored, is very effective at doing just that.
It’s why I include it as part of my Thyroid Protocol, in addition to thyroid loving ingredients like selenium, iodine, and zinc.
Also — if you are feeling tired, cold, and you’re unexpectedly gaining weight and haven’t had your thyroid tested, be sure to ask your doctor for a complete thyroid panel.
5. Omega-3 For PCOS
Polycystic Ovarian Syndrome (PCOS) is very much a disease that’s linked to inflammation. While we don’t entirely know what causes PCOS, we do understand that many cases are linked to inflammation and blood sugar dysregulation.
Increasing Omega-3 intake is crucial to cool down inflammation, help reduce the acne that’s so common with PCOS, and there’s even some indication that it can lower testosterone levels and help to regulate the menstrual cycle.
In this study, researchers paired Omega-3 with a low carbohydrate diet to great effect.
If you’re looking for supplements for PCOS then I invite you to check out the article here at drbrighten.com
6. Omega-3 For Insulin Resistance
Insulin resistance, which can be an underlying issues of PCOS, is becoming a national epidemic. In the United States, over 84 million people (that’s 1 in 3) have insulin resistance — and they may not even realize it.
Some studies have shown that higher consumption of Omega-3 is associated with better insulin sensitivity.
Other ways to increase insulin sensitivity include:
Eat a whole-food, nutrient-rich diet and lots of veggies
Women going through menopause often experience a cluster of symptoms including depression and hot flashes.
One study showed significant improvement in both of these symptoms when Omega-3 supplementation was given.
Further studies are needed to confirm the benefits of omega-3’s for hot flashes — this study found women without depressive symptoms showed no improvement in hot flashes. But as the researchers concluded, the benefits of Omega-3 consumption for its effect in lowering triglycerides (a powerful indicator of heart disease, especially in women) alone is something that women can greatly benefit from.
So while some women do experience improvement in their hot flashes, it seems the cardiovascular benefits alone may be worth including more Omega-3’s into your routine.
>>Want to learn more about how to balance your hormones naturally? Check out my completely free hormone balancing starter kit.
I often recommend Omega Plus to my patients for its many anti-inflammatory and hormone supporting properties. But, it’s also been found to help with brain and heart health as well.
8. Omega-3 For Inflammation
One of the reasons Omega-3 is such a powerful nutrient is because of its anti-inflammatory properties.
In study after study, Omega-3 intake has been linked to lower levels of inflammation. There’s even evidence that it can be used instead of non-steroidal anti-inflammatory drugs (NSAID) to treat chronic pain in some people. Remember, always consult your doctor before making changes to your medications.
Improving your levels of inflammation is something you definitely want to prioritize. Higher levels of inflammation can ultimately lead to:
Autoimmune disease
Cancer
Heart disease
Chronic pain
Alzheimer’s disease
In addition, chronic inflammation can result in HPA dysfunction, as the adrenal glands are responsible for producing cortisol—a hormone that keeps inflammation in check.
9. Omega-3s For Autoimmune Disease
Your immune system attacks healthy tissues when there is an autoimmune disease present. Hashimoto’s thyroiditis is the most common autoimmune condition affecting women. In this condition, the immune system attacks healthy thyroid tissues, which leads to hypothyroidism.
Other examples of autoimmunity include type I diabetes, rheumatoid arthritis, lupus, and inflammatory bowel disease.
Omega-3 Fatty Acids for Type I Diabetes Prevention
In one study in the American Journal of Nutrition, it was found that the use of omega-3 fatty acids during the first year of life was associated with a lower risk of developing type I diabetes. In this study, they specifically used cod liver oil. Fish oil is one of the best sources of omega-3 fatty acids.
Another study in the journal of Nutrition and Diabetes showed that the consumption of omega-3 rich fish was associated with a decreased risk of the development of autoimmune diabetes in adults. There was no improved outcomes found for type 2 diabetes in this study.
Omega-3’s and Multiple Sclerosis
In another study, the consumption of fish, not other dietary fats, was associated with a decrease in clinical diagnosis of demyelination of the central nervous system, a condition associated with multiple sclerosis.
10. Omega-3 Can Promote Brain Health for Mama and Baby in Pregnancy
Omega 3 is an essential building block for life. When you’re pregnant, DHA is crucial for optimal visual and cognitive development of your baby.
Some studies even suggest that Omega-3 consumption by pregnant women can result in better cognitive and visual development, as well as be protective against neonatal brain injury.
Furthermore, Omega-3 intake has been linked to lowered levels of anxiety in pregnant women.
There’s even evidence that Omega-3 supplementation may help prevent preeclampsia (high blood pressure during pregnancy that’s couple with kidney or liver dysfunction) and postpartum depression.
This is why in my practice I recommend Omega-3’s for women trying to conceive and in the postpartum period as part of our Pregnancy Support Kit.
Omega-3 Benefits for Baby
There’s been numerous studies to show benefits of omega-3 consumption during pregnancy including:
Decreased risk in developmental delay, ADHD, autism, cerebral palsy
Increased intelligence
Less behavioral issues
Better social skills, including communication
How Much Omega-3’s Are Needed in Pregnancy?
Pregnant women typically need more omega-3 fatty acids than non-pregnant women. In general, we want to aim to get our nutrients primarily from food sources, but due to mercury concerns, the Reviews in Obstetrics and Gynecology recommended that low mercury fish be limited to 2, 6 ounce servings weekly.
Eat 2-3 servings a week (8 to 12 ounces in total) of a variety of fish (see Figure 1 Best Choices);
Eat only 1 serving a week (no more than 6 ounces) of some fish, such as albacore (white) tuna and fish with similar mercury concentrations to albacore (white) tuna (see Figure 1 Good Choices);
Check for advisories for fish caught by family and friends and where no advisories exist, limit eating those fish to one serving a week and do not eat other fish that week.
Generally, it is recommended that pregnant women get at least 200-500mg of DHA daily for these reasons.
Since fish is a primary source of Omega-3, it can be difficult for pregnant women to get enough DHA through whole foods alone. Seafood can be very tricky to consume, especially while pregnant because of concerns regarding pollution in our waterways, fish can be contaminated with mercury.
If you’re concerned about mercury contamination, or seafood isn’t really agreeing with you at the moment (fish and nausea don’t always mix), but you still want to consume Omega-3, be sure to find a high-quality fish oil supplement that’s been filtered, distilled on a molecular level, and tested to ensure that any contaminants have been removed.
I am super picky about the fish oil I take and what my family takes, that’s why we’ve gone to great lengths to ensure the highest quality in our Omega Plus.
11. Omega-3 For Brain Health
Brain health is extremely complex and there’s so much we have yet to learn about the brain. One thing is for sure, it’s difficult to treat neurological disorders because of the blood-brain barrier.
The blood-brain barrier is a semi-permeable barrier between the bloodstream and the brain. It’s very effective in protecting the brain from dangerous substances that could compromise it. But it also prevents certain medications that we’d like to target brain function from entering the brain as well.
Omega-3 is one of the nutrients that effectively crosses the blood-brain barrier, and that’s why it’s been used so effectively for treatment in various neurological conditions. It even shows promise as a possible treatment for Alzheimer’s disease.
12. Omega-3 For Anxiety And Depression
Omega-3 has been well studied for its efficacy in treating depression and anxiety, mostly as an additional supplement in conjunction with traditional depression medications.
Since rates of depression are lower in countries where people consume the most seafood, it stands to reason that Omega-3 supplementation in populations that don’t otherwise eat a lot of fish could be beneficial as a depression treatment.
13. Omega-3 Can Improve ADHD Symptoms
Omega-3 supplementation has long been regarded as an effective complementary treatment for children with Attention Deficit Hyperactivity Disorder (ADHD). It seems especially effective for those who have low stores of the nutrient, to begin with.
Symptoms that Omega-3 helps to mitigate include:
Impulsivity
Attention
Hyperactivity
Difficulty reading
Difficulty in visual learning
Poor working/short term memory
14. Omega-3 For Heart Health
The benefits of Omega-3 consumption for heart health are many and generally well studied.
The large Vitamin D and Omega-3 Trial (VITAL) study of almost 26,000 people recently announced preliminary findings that showed that Omega-3 fatty acid supplementation reduced the risk of heart attack by a staggering 28%.
As I mentioned earlier, Omega-3 can work by reducing triglycerides, which are often a sign of heart disease. This is an especially relevant marker in women, as levels can increase in the following circumstances:
When taking birth control
PCOS
Using hormone replacement therapy
Pregnancy
After menopause
15. Omega-3’s Can Improve Eye Health
DHA is one omega-3 that is critical to eye health. In fact, it plays a role in the structure of the retina of your eye.
Omega-3 fatty acids have been shown to be protective against age related decline in eye health.
Blood clots form when something triggers the clotting factor cascade. Following this, fibrin and platelets come together to form a clot. Omega-3’s can prevent platelets from clumping together, which may be beneficial for those at higher risk.
Metabolic Syndrome is a collection of conditions that increase your risk for heart disease, type 2 diabetes, and stroke. These conditions include elevated blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels, low HDL (“good cholesterol”).
In a study reported in the journal of Acta Cardiologica it was found that, “omega 3 improves the cardiovascular risk profile of subjects with metabolic syndrome, having effects on weight, systolic blood pressure, lipid profile and markers of inflammation and autoimmunity.”
Other studies have found similar benefits with regards omega-3 fatty acids reducing inflammation in those with metabolic syndrome. In addition, a diet rich in omega-3 fatty acids may also increase the health of the cardiovascular system in obese adolescents.
18. Omega-3’s for Schizophrenia and Bipolar Disorder
Several studies have suggested that omega-3 fatty acids can have a positive effect with regards to mood, including schizophrenia and bipolar disorder and that lower omega-3 status has been found in those with mood disorders.
Omega-3s are important for brain function, including being neuroprotective and may be a useful adjunct therapy for those with biopolar disorder.
Multiple studies have noted therapeutic benefit of utilizing omega-3’s in the treatment of schizophrenia.
In the studies noted above it has been found that omega-3 fatty acids can reduce the frequency of mood swings. It is important to note that the research recommends utilizing omega-3 as an adjunct therapy and not as a replacement for a prescribed medication.
19. Omega 3’s in Alzheimers and Dementia
We certainly need more research to understand the age associated decline in brain health, but research regarding omega-3 supplementation has been promising.
Because omega 3’s have numerous benefits and very low side effects, a study in The Journal of Nutrition suggested that supplementation should be initiated in elderly populations as it may provide protection against the onset of Alzheimers.
20. Omega 3’s May Improve Your Skin
Both the EPA and DHA found in fish oil can benefit your skin.
EPA can prevent keratosis pilaris, the little red pumps that show up on the upper arm. In addition, it may reduce the risk of acne, premature aging of the skin, and support health oil production.
Omega-3’s have also shown promise as adjunct therapy for eczema, psoriasis, lupus, and melanoma.
DHA is a structural component of your skin and plays a crucial role in the overall health and appearance of your skin.
21. Omega 3’s May Reduce Asthma
Asthma is a lung disease in which inflammation can lead to restriction of the airway, coughing, and wheezing.
Asthma cases have been climbing in recent years with studies noting that patients need an action plan that includes reducing environmental risk factors.
Epidemiological data suggests that omega-3 consumption may be preventative with regards to childhood asthma. Other studies have noted that omega-3 fatty acids in the diet are associated with a lower incidence of asthma.
22. Omega-3’s May Reduce Fatty Liver
Non-alcoholic fatty liver disease (NAFLD) is becoming increasingly common and is contributing to chronic liver disease.
In the journal of Nutrition Reviews it has been noted that omega-3 fatty acids are showing promise in cases of NAFLD. Similarly, in the Journal of Hepatology, it is noted that omega-3’s may reduce liver fat.
The benefits of omega-3’s in reducing liver fat, insulin resistance, and increasing anti-inflammatory mediators is discussed in a 2020 review article in Liver International.
DHA is important for the production of melatonin, which helps you sleep. Sleep is crucial for health hormones, reduced illness, and in those with chronic disease.
Melatonin may also be beneficial for fertility and ovarian health.
Supplementation with omega-3’s may result in improved quality of sleep in children and fish consumption has been reported to have sleep benefits as well.
25. Omega-3’s May Help Prevent Cancer
Omega-3’s may reduce the risk of some cancers like colon, breast and prostate cancer. However, remember that cancer is a multifactorial disease with many variables that should be considered.
In the American Journal of Epidemiology it has been observed that those with higher fish consumption had lower incidences of colon cancer.
In one case control study it was found that high fish consumption was associated with a lower risk of breast cancer in pre and postmenopausal women. Additionally it was reported, “among premenopausal women, there was a significant reduction in breast cancer risk for the highest intake quartiles of omega-3 fatty acids compared to the reference group who consumed the lowest quartile of intake.”
The inflammation-resolving properties and favorable effects of EPA and DHA on oncogenic proteins, as well as on the cardiovascular, bone, and central nervous system, make them excellent candidates for primary and secondary breast cancer prevention trials for individuals at increased risk as well as breast cancer survivors.
We certainly need much more research to understand the therapeutic benefit of omega-3’s in cancer prevention, adjunct cancer treatment, and survivorship.
What Are Good Whole Foods Sources of Omega 3?
Omega-3 fatty acids are found in the highest concentration in seafood, but there are other, plant-based sources of this amazing nutrient as well.
It’s important to understand that animal sources of omega-3’s are the most readily available to the body and that the vast majority of studies are examining fish consumption and fish oil.
Humans are highly inefficient at converting the plant precursors of EPA and DHA into active forms. In addition, as I explain in Beyond the Pill, we depend on estrogen to make this conversion. If you’re using synthetic estrogen in the form of birth control, it is unclear if your body is able to convert plant based omega-3’s into the beneficial EPA and DHA.
Some of the best sources of ALA include:
Flaxseed
Hemp seed
Walnuts
Chia seed
Edamame
Kidney beans
Navy beans
Great northern beans
Some of the best sources of DHA and EPA include:
Cold water fish
Shellfish
Seaweed
Algae
Your body can take ALA and convert it into EPA and subsequently DHA, but not in substantial amounts.
While most people get enough ALA, it’s EPA and DHA consumption where most struggle to get sufficient amounts.
Better choices for Omega-3 rich seafood that are also generally low in mercury include:
Wild-caught salmon
Sardines
Anchovies
Herring
Pollock
Mackerel
Crab
Scallop
Lobsters
Cod
Catfish
Shrimp
Tilapia
Be sure to stay away from the larger, predatory fish, which usually have the highest levels of mercury:
Swordfish
Shark
Tilefish
King Mackerel
Tuna
How Much Omega-3 Should I Take Per Day?
While there’s not a specific Recommended Daily Allowance (RDA) for Omega-3, most health organizations recommend 500 mg of EPA and DHA every day — for completely healthy individuals.
If you’re in a healing phase, trying to reduce inflammation, are low in Omega-3, or are looking to address a specific condition, the general consensus is that more Omega-3 is needed.
When determining how much Omega-3 is right for you, be sure to consider that most healing benefits are achieved with a specific ratio of DHA to EPA of 1:2.
How Do I Choose an Omega-3 Supplement?
As I mentioned before, pollution in our waterways is of major concern when we start talking about increasing fish consumption.
The last thing anyone wants is to try to improve their health, only to compromise it by ingesting more environmental toxins and chemicals in their food or supplements.
When you’re searching for an Omega-3 supplement, be sure to look for a product that:
Is derived from smaller fish that is more likely to have lower levels of mercury, to begin with
Is molecularly distilled
Is filtered to remove any heavy metals, PCBs, solvents, and pesticides
Is tested to ensure all contaminants have been removed
Has a ratio of DHA to EPA of 1:1
Contains lipase to help ensure there are no fish burps after it’s swallowed
Omega Plus is a product has been formulated with all of these standards in mind. It’s essential to purchase supplements only from places that you can completely trust — and especially when you’re considering a fish oil product.
Omega-3 For Optimal Health
I hope this breakdown of Omega-3 has been helpful for you in determining the ways this amazing essential nutrient can help you in your health journey.
Omega-3 plays such a vital role in so many bodily functions and it’s important to me that you understand exactly how it works and how you can utilize it as a natural tool to help you achieve your health goals, whether they are related to female hormones or not.
If you’re interested in learning more about other vital nutrients, vitamins, natural health, female hormones, the menstrual cycle, or science-backed ways to improve your health, I encourage you to join my mailing list. I regularly send out newsletters, articles, recipes, and more to inspire you. And, as an additional perk, you’ll receive my Hormone Balancing Starter Kit — which has everything you need to get yourself on the path to hormonal harmony.
That bad mood, anxiety, bad skin, bloating, and food cravings can all be things of the past — and I’d love to show you how!
Papanikolaou Y, Brooks J, Reider C, Fulgoni VL 3rd. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008 [published correction appears in Nutr J. 2014;13:64]. Nutr J. 2014;13:31. Published 2014 Apr 2. doi:10.1186/1475-2891-13-31
Vaz Jdos S, Kac G, Emmett P, Davis JM, Golding J, Hibbeln JR. Dietary patterns, n-3 fatty acids intake from seafood and high levels of anxiety symptoms during pregnancy: findings from the Avon Longitudinal Study of Parents and Children. PLoS One. 2013;8(7):e67671. Published 2013 Jul 12. doi:10.1371/journal.pone.0067671
The Norwegian University of Science and Technology (NTNU). “Understanding how omega-3 dampens inflammatory reactions.” ScienceDaily. ScienceDaily, 23 August 2017.
Saldeen P, Saldeen T. Women and omega-3 Fatty acids. Obstet Gynecol Surv. 2004 Oct;59(10):722-30; quiz 745-6. doi: 10.1097/01.ogx.0000140038.70473.96. Review. PubMed PMID: 15385858.
https://www.ncbi.nlm.nih.gov/pubmed/15385858
Sohal PS, Baracos VE, Clandinin MT. Dietary omega 3 fatty acid alters prostaglandin synthesis, glucose transport and protein turnover in skeletal muscle of healthy and diabetic rats. Biochem J. 1992;286 ( Pt 2)(Pt 2):405–411. doi:10.1042/bj2860405
Jung JY, Kwon HH, Hong JS, et al. Effect of Dietary Supplementation with Omega-3 Fatty Acid and Gamma-linolenic Acid on Acne Vulgaris: A Randomised, Double-blind, Controlled Trial. Acta Derm Venereol 2014; 94: 521–525
Nadjarzadeh A, Dehghani Firouzabadi R, Vaziri N, Daneshbodi H, Lotfi MH, Mozaffari-Khosravi H. The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iran J Reprod Med. 2013;11(8):665–672.
Albert, B., Derraik, J., Brennan, C. et al. Higher omega-3 index is associated with increased insulin sensitivity and more favourable metabolic profile in middle-aged overweight men. Sci Rep 4, 6697 (2015) doi:10.1038/srep06697
https://www.nature.com/articles/srep06697
Ouladsahebmadarek E, Khaki A, Khanahmadi S, Ahmadi Ashtiani H, Paknejad P, Ayubi MR. Hormonal and metabolic effects of polyunsaturated fatty acid (omega-3) on polycystic ovary syndrome induced rats under diet. Iran J Basic Med Sci. 2014;17(2):123–127.
Saldeen P, Saldeen T. Women and omega-3 Fatty acids. Obstet Gynecol Surv. 2004 Oct;59(10):722-30; quiz 745-6. doi: 10.1097/01.ogx.0000140038.70473.96. Review. PubMed PMID: 15385858.
https://www.ncbi.nlm.nih.gov/pubmed/15385858
Freeman MP, Hibbeln JR, Silver M, et al. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 2011;18(3):279–284. doi:10.1097/gme.0b013e3181f2ea2e
Amen DG, Harris SW, Kidd PM, et al. Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels Are Related to Higher Regional Cerebral Blood Flow on Brain SPECT by (DOI: 10.3233/JAD-170281), Journal of Alzheimer’s Disease, Volume 58, Issue 4. June 2017
Derbyshire E. Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD?. J Lipids. 2017;2017:6285218. doi:10.1155/2017/6285218
Shang T, Liu L, Zhou J, et al. Protective effects of various ratios of DHA/EPA supplementation on high-fat diet-induced liver damage in mice. Lipids Health Dis. 2017;16(1):65. Published 2017 Mar 29. doi:10.1186/s12944-017-0461-2
The Vitamin B6 benefits for women are numerous and at the top of the list is certainly hormone balance. Sometimes the issue for women struggling with symptoms of hormone imbalance, like PMS and infertility, is a need for the nutrients that support healthy hormones.
As a nutritional biochemist and naturopathic physician — let’s just say I could geek out about this humble vitamin all day long. And in my clinical practice, I’ve seen just how important it can be in creating optimal health for so many women.
If fact, in my clinical experience and from the research, I believe vitamin B6 is so important for women’s hormones that I included it in my Balance Women’s Hormone Support formula.
In this article I’ll give you a breakdown of everything you need to know about B6. Why it’s important, how it works in the body, and the best ways to make sure you’re getting enough of it.
I hope the information empowers you to make the best choices for your health and well being.
What does vitamin B6 do?
Proper vitamin B6 levels are a critical component of good health. B6 is a part of more than 100 chemical reactions in your body!
It works to help synthesize brain neurotransmitters (like serotonin — a neurotransmitter that supports a positive mood). It’s a part of making hemoglobin (responsible for oxygenating organs & tissues). Period problems can lead to anemia problems and girl, you don’t want any of that. Read up on heavy periods and anemia.
You may have heard me talk about how important it is to support your liver in clearing estrogen from the body. Well, B6 (along with B12 and folate) plays a starring role in this process. It’s one of the reasons why so many women are able to help their estrogen dominance with a high-quality B-vitamin supplement.
B6 is also important in the function of the adrenal glands. It helps in the production of adrenal hormones. Many women who are struggling with HPA Axis Dysfunction (a term that basically means your adrenals aren’t functional as they should so you feel exhausted, irritable, and have poor memory and low libido) find that focusing on getting enough B-vitamins helps to get their adrenals back up to proper functioning.
I created my Optimal Adrenal Kit with these women mind — it contains the levels of B6 (along with other standout ingredients) necessary to support the adrenals and make them happy again.
>> Suspecting your hormones and/or adrenals are not quite where they should be?
I encourage you to pick up a copy of the best-selling Beyond the Pill so I can walk you through exactly what steps to take to figure out your particular imbalance and the labs and testing I can help you use to get more details.
How much B6 do I need per day?
My free meal plan and recipe guide is designed to help women get the nutrients they need to bring their hormones in balance. Grab it here and get the info you need to leverage your diet for better hormones.
Understand that the RDA is based on the minimum it takes to not develop deficiency symptoms. But the minimum isn’t going to help many of us achieve optimal health. And when we are in a healing phase or have symptoms, we often need more.
But keep in mind, just because something is good for you doesn’t mean a whole lot more is better.
How much is too much vitamin B6?
The research has shown that toxicity symptoms can develop in some individuals who use very high dose for a very long time. Toxicity can occur at doses of 1,000 mg or more daily. The most common symptom is numbness and tingling in the hands and feet, also known as neuropathy.
There have been a few case studies of people developing neuropathy at doses of 500 mg daily. What’s important here is to evaluate what is true for you.
There haven’t been studies which include objective neurological examination that have demonstrated nerve damage in supplement doses under 100 mg a day. If you’re concerned, keep the dose until 100 mg and of course, talk with your doctor before starting supplementation.
While it’s nearly impossible to get too much B6 from food, over-supplementation can result in:
It’s been shown that animal sources of B6 are more bioavailable than forms of it in some plant foods. Just a few ounces of turkey, pork or beef can get you 30-40% of the RDA.
A cup of chickpeas contains about 50% of your daily needs.
Vegetarians, Vegans, and B vitamins
While serious Vitamin B6 deficiencies are rare, many people experience a subclinical B vitamin deficiency.
It’s a problem that’s often missed by practitioners because the signs and symptoms can be mild for years before they progress into a full-blown deficiency.
And while it is possible to ingest B6 from plant-based sources, vegetarians and vegans are at risk of having lower levels of B vitamins. Usually, a high-quality B-complex vitamin is enough to keep levels optimal.
B6 and absorption issues
Another common reason for mild B6 deficiency is that absorption of the nutrient is blocked, either by medications or existing conditions that prevent it from being fully utilized by the body.
Some of the most common root causes that B6 can’t be absorbed properly are:
With this dose, many women see an improvement in their levels of nausea within 4 days.
As always, if you’re pregnant then you definitely want to chat with your doc.
Vitamin B6 and PMS
Studies have shown that B6, especially when combined with calcium or magnesium, can reduce PMS symptoms. Participants reported a marked decrease in symptoms like:
B6 is crucial in the production of serotonin. Which as you probably know, plays a huge role in making you feel happy. But it also gets converted into melatonin, the sleep hormone and a potent antioxidant.
For years, there has been tons of anecdotal evidence suggesting that B6 levels are a key component in determining one’s quality of sleep and the ability to dream.
A recent study set out to finally demonstrate the claims, and had participants ingest 240 mg of B6 before bed — and the result was a significant increase in the amount of dreams participants recalled.
Furthermore, multiple studies suggest formulations including B6 are extremely effective in inducing sleep. Especially when combined with melatonin and botanicals — which is why my Sweet Dreams formula includes exactly those ingredients. Warning: only try it if you want to have the best night’s sleep of your life!
Levels of these chemicals have all been shown to play a role in depression. In fact, one study found that low levels of B6 in blood doubled the likelihood of depression in seniors.
Additionally, this study showed that seniors who consumed more dietary B6 were 43% less likely to become depressed.
Unfortunately, we still have a lot more to learn about how to use B6 to treat depression. In this clinical trial, supplementation had no effect on the condition.
Alzheimer’s
Similarly to depression, it’s possible to show a correlation between B6 levels and Alzheimer’s disease.
You see, homocysteine is an amino acid that is typically broken down by B6, B12, and folate Once it’s been properly metabolized, most people will have very low levels of it in the blood.
Studies have shown that dementia and Alzheimer’s patients have elevated homocysteine levels. B6 has been shown to effectively reduce homocysteine levels. It would stand to reason, then, that supplementation with B6 could help Alzheimer’s patients.
However, just like with depression, it seems as though B6 supplementation may not be as effective in Alzheimer’s treatments as one would hope.
On the one hand, this study showed that high doses of B-vitamins resulted in a sevenfold reduction in gray matter atrophy in Alzheimer’s patients. On the other hand, this study showed that while B6 supplementation reduced homocysteine levels, cognitive function wasn’t really improved.
As this study concluded, more research and testing is needed to determine exactly how to help dementia and Alzheimer’s patients with B-vitamins.
The reality is, we need B6 for brain health, but when it comes to a multifactorial condition like Alzheimer’s, we need a holistic approach.
B6 and cardiovascular health
Similarly to Alzheimer’s, high levels of homocysteine are indicative of heart disease. And this study showed a strong association between low levels of B6 and coronary artery disease.
Could B6 supplementation be the answer to the heart disease epidemic? The results of this study are promising — the group that took B6 along with folate had favorable results on heart tests during exercise — which means they’re at less risk of heart attack.
Vitamin B6 and cancer
It’s become well accepted that inflammation is linked to cancer. And the role of B6 in lowering inflammation is beginning to emerge.
In the case of colorectal cancer, studies have found that individuals with the highest levels of B6 were less likely to develop the disease. The same goes for breast cancer, too.
Unfortunately, there’s just not enough data to draw conclusions from — but researchers remain hopeful.
And just to be clear, there isn’t one nutrient or even one thing to prevent cancer. It’s more complex and we do need more research.
Age-related macular degeneration and B6
Homocysteine is again a factor here — higher levels of it in the blood means an individual is more likely to present with age-related macular degeneration (AMD).
Again, could B6 supplementation mean we can lower homocysteine and therefore the likelihood of developing AMD? This study seems to indicate it’s a possibility. Participants in the study found that taking a B-vitamin supplement reduced risk by 35-40%.
A 2010 study showed that B6 supplementation could improve the pro-inflammatory response in rheumatoid arthritis patients. Study participants were given 100mg of B6 per day for 12 weeks.
It’s a hopeful indication that B6 can be used to improve the lives of those with the condition.
Is B6 the same as folic acid?
While this is a common misconception, B6 and folic acid are not, in fact, the same.
Folic acid is the synthetic form of folate, which is vitamin B9.
Drug interactions with vitamin B6
If you take any of the following medications, you want to be cautious with vitamin B6 supplements and talk with your doctor — they could interfere with the effectiveness of your drugs:
The methylenetetrahydrofolate reductase (MTHFR) gene has been getting attention for the past several years because those with a variation of it often have elevated levels of homocysteine. Which, as you know now, can be an indicator of disease. While there’s not really any associated symptoms, people with a variant of the MTHFR gene are more likely to be susceptible to a host of issues, including:
Heart disease
Stroke
Alzheimer’s
Migraines
Depression
Anxiety
Colon Cancer
Schizophrenia
Bipolar disorder
Miscarriage
By some estimates, 40% of the population may have this gene variant.
This gene affects B-vitamin processing, so it comes as no surprise that an increased homocysteine level accompanies it.
Luckily, proper supplementation shows great promise as treatment. In one study, women with MTHFR variants who had experienced recurrent miscarriage where given supplementation of B6, B12 and folic acid to great effect — homocysteine levels were reduced, and 7 out of the 16 participants delivered babies within a year.
Individuals with an MTHFR variant have to be careful about what kind of B-vitamins they supplement with and what kind of fortified packaged food they consume. Because they cannot process folic acid (the synthetic form of B9) certains foods and low quality supplements can cause folic acid to build up to unhealthy levels in their bodies.
Our Supplements with B6
If you know you have difficulty absorbing or utilizing B6 then you’ll want to look for a formulation that includes Pyridoxal-5-Phosphate (P5P). This is the most bioavailable form of B6 — meaning it is easily utilized by the body.
Pyridoxine HCl is another form that you’ll commonly find and can work well for most people.
P5P is a star ingredient in my B-Active Plus formula, which includes the spectrum of B-vitamins that are so critical to your health!
You’ll also find P5P in Balance Women’s Hormone Support, which helps women bring their hormones into balance and support what their body does best.
Remember, keep those homocysteine levels down if you can by including plenty of B6-rich whole foods in your diet, and by adding in a high quality B-vitamin supplement to fill in the gaps.
B6, the superstar vitamin
Vitamin B6 is absolutely essential to optimal health and hormones that make you feel like super superhero!
It truly is a remarkable nutrient that we all should focus on getting enough of in our diets.
Looking for a bone broth recipe that is simple and effective at maintaining your health during winter months? My clinic’s nutritionist, Erica, created this delicious
If you’re considering going gluten free then you’ll definitely want to test for this! I know it may seem counter-intuitive, but there’s something you might
