Rob Faigin's Hormonal Fitness supplement for Women and Men

8 Hormonal Enhancement Tips

Start with A – Inadequate intake of vitamin A is common in developing countries and results in stunted growth among children due to its relation to growth hormone.^1,2 In adults, adequate vitamin A is important not only for healthy growth hormone output, but also for sex hormone production and fertility in women.^3,4 An article in the Journal of Reproductive Medicine found that among the 28 adolescent girls studied, “sex hormone patterns correlate significantly with serum vitamin A, and in vitamin A deficient girls this could be important for reproductive function.”⁵ In males, vitamin A deficiency lowers testosterone levels.^6,7A study published in the Journal of Clinical Endocrinology found that in 102 boys aged 14-16 vitamin A deficiency was associated with delayed puberty and that 6000 i.u. of vitamin A for 6 months was as effective as hormonal therapy at stimulating pubescent growth.⁸ The richest dietary source of vitamin A is liver. A diet high in brightly colored vegetables - such as carrots, sweet potato, cantaloupe, and pink grapefruit – provides beta carotene, which the body can convert to vitamin A. Vitamin A (retinol) is a common ingredient in skin creams, though claims that vitamin A gets rid of wrinkles are inconclusive. Adequate vitamin A intake is an important factor in maintaining healthy skin, and low vitamin A status correlates with higher incidence of acne.⁹ Vitamin A is also an important factor in immunity, with research showing that vitamin A deficiency weakens resistance to infectious disease.¹⁰

Dietary Cholesterol, Friend Not Foe - Cholesterol is the primary food-derived substance from which the body manufacturers many types of hormones, particularly sex hormones and adrenal hormones. For people restricting fat intake – and especially for those specifically restricting cholesterol intake – low dietary cholesterol consumption can limit hormonal output. Eggs are the best source of cholesterol.

Essential Fats – Where the omega 6 to omega 3 ratio is skewed too much toward the former, hormonal balance is negatively altered in the direction of higher production of stress/inflammatory hormones.^11,12Omega 3 fatty acid deficiency relative to omega 6 is a threat for people eating a lot of processed foods and little or no fish. Walnuts are the only nut containing omega 3 fatty acids and are the second-richest non-animal source of omega 3 (after flaxseeds). I recommend eating cold-water fish at least twice per week and snacking on walnuts. Two tablespoons of flaxseed oil per day is useful to help ensure against omega 3 deficiency.

Combat Stress – Your adrenal glands' primary function is to help you cope with and respond to stress. Adrenal hormones include the “get up and go” hormones epinephrine and norepinephrine. Feeling run-down and having difficulty getting up in the morning is often caused by a syndrome known as “adrenal fatigue.” Vitamin C and pantothenic acid (B5) work together to support adrenal function.^13,14 Vitamin C is depleted by stress and deficiency makes you more susceptible to sickness, which is one reason why stressed-out people get sick more often.^15.¹⁶Both vitamins are widely available in food, but if you do not consume ample amounts of fresh fruits and vegetables supplementation is advised – especially if you are under heavy emotional or physical stress. I’ve found that the ideal ratio of vitamin B5 to C for adrenal support is approximately 1:2.

Train Early – Exercising earlier in the day produces a superior hormonal response versus training in the evening. In particular, exercising late in the day magnifies the cortisol response.¹⁷ Cortisol is a catabolic hormone, which at high levels breaks-down muscle tissue and impairs immunity.^18,19

Deep Sleep – Hormones are secreted in tune with daily circadian rhythms. Growth hormone is secreted during slow-wave sleep (also known as stage 4 or deep sleep).²⁰ Sleep quality, particularly deep sleep, declines as we age. This results in diminished growth hormone output.²¹Deep sleep occurs to a greater degree earlier in the night (12-3 a.m.) REM is more prevalent later and corresponds with a daily cortisol peak.²² By going to bed earlier you optimize the GH/cortisol ratio.

Sunlight (sun hormone report, click here) – Many folks nowadays spend most of their time indoors. This can wreak havoc on hormone levels. Light enters the body through the retino-hypothalamic pathway: through the eyes, converted to nerve impulses, and transmitted to a part of the brain called the hypothalamus, which is the master hormonal regulator.²³ Sunlight also raises serotonin levels in the brain, which has an anti-depressant effect and improves nighttime sleep quality. Also, sunlight is critical for production of vitamin D.²⁴ D is converted to a hormone-like substance named 1,25-dihydroxyvitamin D3 (calcitriol) that increases calcium absorption. Sunlight can help prevent osteoporosis as well as any vitamin or mineral, but avoid sun-burning. Spend at least 20 minutes each day outside prior to 3 p.m. or 30-40 minutes outside after 3 p.m., leaving exposed as much skin as suitably possible. (cont.)

I3C and Cruciferous Vegetables – Environmental estrogens, estrogen replacement in women, and an increasing estrogen/testosterone ratio in aging males represents a hormonal health problem. Indole-3-carbinol (I3C) is a nutrient that has been shown to blunt the negative effects of estrogen without lowering estrogen levels and may decrease the risk of estrogen-related tumors including breast and cervical cancer.^25,²⁶ Cruciferous vegetables are the main source of I3C. Cruciferous vegetables include broccoli, brussels sprouts, cabbage, and cauliflower. The National Cancer Institute recommends consumption of 5-9 servings (2½-4 ½ cups) of fruits and vegetables daily, but separate recommendations for cruciferous vegetables have not been established. A study published in the Journal of the National Cancer Institute found that cruciferous vegetables, but not other vegetables and fruit, reduce the risk of bladder cancer in men.²⁷

1. Greneche MO, et al. Evaluation of Dietary Vitamin A Intake in Children with and without Growth Retardation. Arch Pediatr 1996;3:847.

2. Evai-Brion D, et al. Vitamin A Deficiency and Nocturnal Growth Hormone Secretion in Short Children. Lancet 1994;343:87.

3. Guibourdenche J, et al. Retinoic Acid Stimulates Growth Hormone Synthesis in Human Somatotropic Adenoma Cells: Characterization of its Nuclear Receptors. J Cell Biochem 1997;65:25.

4. Pres J, Fuchs B, Schleicher A. The Effect of Carotene and Vitamins A and E Supplementation on Reproduction of Sows. Arch Vet Pol 1993;33:55.

5. Brabin L, et al. Sex Hormone Patterns and Serum Retinol Concentrations in Adolescent Girls. J Reprod Med 2004;49:41.

6. Livera, et al. Regulation and Perturbation of Testicular Functions by Vitamin A. Reproduction 2002;124:173.

7. Nayyar, et. al., Alterations in Binding Characteristics of Peripheral Benzodiazepine Receptors in Testes by Vitamin A Deficiency in Guinea Pigs. Mol Cell Biochem 2000;211:47.

8. Zadik, et. al. Vitamin A and Iron Supplementation is as Efficient as Hormonal Therapy in Constitutionally Delayed Children. Clin Endocrinol (Oxf) 2004;60:682.

9. El-Akawi Z, Abdel-Latif N, Abdul-Razzak K. Does the Plasma Level of Vitamins A and E Affect Acne Condition? Clin Exp Dermatol 2006;31:430.

10. Sembra RD. Vitamin A and Immunity to Viral, Bacterial and Protozoan Infections. Proc Nutr Soc 1999;58:719.

11. Song C, et al. Effects of Dietary N-3 or N-6 Fatty Acids on Interleukin-1beta-Induced Anxiety, Stress, and Inflammatory Responses in Rats. J Lipid Res 2003;44:1984.

12. Harbige LS. Fatty Acids, the Immune Response, and Autoimmunity: A Question of N-6 Essentiality and the Balance between N-6 And N-3. Lipids 2003;38:323.

13. Tarasov I, et al. Adrenal Cortex Functional Activity in Pantothenate Deficiency and the Administration of the Vitamin or Its Derivatives. Vopr Pitan 1985;4:51.

14. Patak P, Willenberg HS, Bornstein SR. Vitamin C is an Important Cofactor for Both Adrenal Cortex and Adrenal Medulla. Endocr Res 2004;30:871.

15. Hume R, Vallance BD, Muir MM. Ascorbate Status And Fibrinogen Concentrations after Cerebrovascular Accident. J Clin Pathol 1982;35:195.

16. Enwonwu CO, Sawiris P, Chanaud N. Effect of Marginal Ascorbic Acid Deficiency on Saliva Level of Cortisol in the Guinea Pig. Arch Oral Biol 1995;40:737.

17. Faigin, R. Natural Hormonal Enhancement. Boca Raton, FL: Extique Publishing 2000.

18. Simmons PS, et al. Increased Proteolysis. An Effect of Increases in Plasma Cortisol within the Physiologic Range. J Clin Invest 1984;73:412.

19. Norbiato G, et al. Glococorticoids and Immune Function in Immunodeficiency Virus Infection: A Study in Hypercortisolemic and Cortisol-Resistant Patients. J Clin Endocrinol Metab 1997;82:3260.

20. Born J, Muth S, Fehm HL. The Significance of Sleep Onset and Slow Wave Sleep for Nocturnal Release of Growth Hormone (GH) and Cortisol. Psychoneuroendocrinology 1988;13:233.

21. Kern W, et al. Changes in Cortisol and Growth Hormone Secretion during Nocturnal Sleep in the Course of Aging. J Gerontol A Biol Sci Med Sci 1996;51:M3.

22. Spath-Schwalbe E, et al. Corticotropin-Releasing Hormone-Induced Adrenocorticotropin and Cortisol Secretion Depends on Sleep and Wakefulness. J Clin Endocrinol Metab 1993;77:1170.

23. Golombek DA, Ralph MR. Let There Be Light: Signal Transduction in a Mammalian Circadian System. Braz J Med Biol Res 1996;29:131.

24. Holick MF. Environmental Factors that Influence the Cutaneous Production of Vitamin D. Am J Clin Nutr 1995;61:638S.

25. Horn TL, et al. Modulations Of P450 Mrna in Liver and Mammary Gland and P450 Activities and Metabolism of Estrogen in Liver by Treatment of Rats with Indole-3-Carbinol. Biochem Pharm 2002;64:393.

26. Auborn KJ, et al. Indole-3-Carbinol is a Negative Regulator of Estrogen. J Nutr 2003;133:2470S.

27. Michaud DS, et al. Fruit and Vegetable Intake and Incidence of Bladder Cancer in a Male Prospective Cohort. J Natl Cancer Inst 1999;91:605.