READ ME: Endometriosis: Should you supplement?
One of the most commonly asked questions I get asked when it come to endometriosis is
“Should I supplement”…
Supplementation is a hot topic at the best of times and for the most part people who don’t have any health conditions do not need to supplement provided they are enjoying a diverse nutrient dense diet and are able to absorb these nutrients effectively…. but for ladies who have endometriosis, supplements can be a really good way to support your symptoms.
Here are some supplements you may want to consider (Please note this is in no way an exhaustive list and you should always consult with a professional and if possible consider testing before supplementing)
B vitamins are important for women with endometriosis and those who suffer from PMS symptoms as they can help aid liver function therefore optimising the removal of toxins (like that excess oestrogen that is common in women with endometriosis).
B vitamins can also support conversion of fatty acids which support production of anti-inflammatory prostaglandins that help with symptoms such as pelvic and period pain.
Foods high in B vitamins include most wholefoods so once you are getting a diverse predominantly unprocessed diets you should be getting B vitamins into your diet but as these are needed in therapeutic doses in women with endometriosis, a B complex supplement can be useful.
If you are considering one supplement I would consider magnesium.
Magnesium is known as natures tranquiliser and helps to aid quality sleep, something that is so important for women with endometriosis. It also acts as a muscle relaxant and has been shown to have a beneficial effect on painful periods and lower back pain.
Foods high in magnesium include pumpkin seeds, seeds, swiss chard, sesame seeds and black beans.
Omega 3 fatty acids:
Are absolutely essential for healthy hormone production and function and also help to aid inflammation which is so common in women with endometriosis.
Foods high in Omega 3 fatty acids include oily fish (salmon, trout, sardines, mackerel) and nuts and seeds. You should be aiming for 3-4 portions of oily fish per week which can be difficult which is where a supplement can be useful.
And finally probiotics:
Gut health is so important when trying to support our immune systems and women with endometriosis usually have immune systems which are suppressed in some way. Probiotics can help to promote optimal digestion and therefore help us to absorb the maximum amount of nutrition from our food, support our immune system and excrete waste effectively and efficiently.
Foods high in natural probiotics include live dairy products such as yogurt (beware of added sugars), kefir, sauerkraut or other fermented vegetables, kimchi and miso.
I’d love to know what supplements you have tried out to help manage your endometriosis symptoms…leave me a comment and let me know if you have any questions.
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