If you’ve been feeling a little more tired than usual and your mood has been off-kilter, a possible culprit could be your hormones. The human body has more than 50 different hormones that affect various aspects of how we function. These chemical messengers determine how well we sleep, how energetic we feel, and even our moods and emotions.
The occasional mood irregularity and not-so-restful night of sleep is normal. But if you’ve been suffering from these issues longer than usual without explanation, then it might be time to take a deeper look at your adrenal system. Understanding the role your hormones play can help you determine if an imbalance might be the culprit.
Let’s take a look at what hormones are, how they’re regulated, and which hormonal imbalance symptoms you should be on the lookout for. We’ll also explain how hormones shift as we age. You’ll also learn what you can do to help your body find balance and help you find relief.
What Are Hormones and Why Are They Important?
Our hormones are responsible for controlling and regulating biological processes. Some of the primary functions of our hormones include:
- Blood sugar (insulin and glucagon regulation)
- Growth
- Metabolism
- Sleep
- Reproductive organs (testosterone (T) and estradiol); and
- Energy production (growth hormone and thyroid hormone)
- Emotions and mood
The hormone delivery process usually begins from the pituitary gland, which functions like the boss; it’s the gland that tells the others what they need to send and where [2]. You can think of your hormones kind of like little messengers sending instructions to the parts of your body, being tasked to perform a specific role. The glands receiving the messages either create or release their hormone, which then travels through your body via your bloodstream.
The endocrine glands, which vary slightly for males and females, regulate your hormones.
- Hypothalamus
- Pituitary
- Pineal
- Thyroid and Parathyroid
- Thymus
- Pancreas
- Adrenal
- Ovaries and Placenta in females
- Testicles in males
What's The Difference Between a Hormonal Shift and a Hormonal Imbalance?
Hormonal shifts are the natural fluctuations that are just part of the way our bodies work. In other words, these are the kinds of shifts that we expect to occur. Hormonal imbalances, on the other hand, can point to issues that may need to be discussed with your doctor. If you gain or lose 10 lbs or more without explanation (or changes in diet and/or lifestyle) or you’re experiencing shifts in your mood or energy levels, there could be something hormonal at play.
Why Do Hormonal Shifts Occur?
Shifts in your hormone levels can be due to a wide range of factors. Sometimes the issues are internal, other times they are due to external stressors like medications, environmental pollutants, diet, stress, or sleep irregularities.
It’s also different for men versus women. For example, when females are ovulating, menstruating, pregnant, or going through menopause, the body responds by shifting sex hormones. For men, testosterone levels tend to spike in the fall and drop in the spring, a phenomenon sometimes referred to as Irritable Male Syndrome [3].
In addition to gender, age also plays a role. Young women experience a hormonal surge in their 20s as menstrual cycles begin to regulate. Into their 30s, testosterone levels and growth hormones start to decline.
By age 40, periods can become irregular and women might notice shifts in how and where they gain weight. In their 50s, menopause causes estrogen and progesterone levels to drop. This manifests as hot flashes, irritability, low sex drive, and sometimes depression.
For men, testosterone levels are highest in their 20s, meaning high libido. Through their 30s, 40s, and 50s, those levels begin to fall at a rate of about 1.6% per year [4]. When men reach their 60s and beyond, about 20% will experience what’s known as andropause, or male menopause [5]. Symptoms include nervousness, low libido, irritability, fatigue, depression, memory fog, sleep issues, and hot flashes.
If you think you’re experiencing hormonal imbalance symptoms, you can check with your doctor about a hormone test. They will likely take a look at one or more of the five common culprits [6].
The Most Common Hormonal Imbalance Symptoms and Their Causes
Cortisol
High levels: high blood pressure, feeling thirsty, irregular periods, mood swings, muscle weakness, lower sex drive, weight gain
Low Levels: dizziness, fatigue, mood swings, muscle weakness, weight loss.
Estrogen
High levels: For women, high estrogen can show up in the form of lumps in the breast, fatigue, depression, anxiety, low sex drive, or weight gain. For men, high estrogen might show up as infertility, a low sex drive, or breast tissue swelling (gynecomastia).
Low Levels: Women naturally experience low estrogen during menopause. Common symptoms are dry skin, irregular periods, hot flashes, mood swings, and low sex drive. For men, weight gain or a low sex drive might indicate a drop in estrogen.
Insulin
High levels: An important hormone for diabetics to monitor, high insulin results in abnormally low blood sugar levels. Symptoms include anxiety, dizziness, heart palpitations, hunger, paleness, sweating, or tremors.
Low Levels: Might show up as dehydration, dizziness, fatigue, frequent urination, hunger, or weight loss.
Progesterone
High levels: For men, it can feel like depression, fatigue, and the development of heart conditions. For women, feeling of anxiety, depression, low sex drive, bloating, or weight fluctuations.
Low Levels: For men, it shows up as bone loss, erectile dysfunction, fatigue, hair loss, or weight gain. For women, symptoms include abnormal uterine bleeding, irregular periods, miscarriage, pain during pregnancy, low sex drive, or weight gain.
Testosterone
High levels: Generally this presents itself as infertility. Both men and women also may experience acne, abnormal mood swings, or weight gain. Men are more likely to experience a higher sex drive, elevated blood pressure, and headaches. On the other hand, women may have a lower sex drive, excess hair growth, and irregular periods.
Low levels: For men, a low sperm count, mood swings, and low sex drive could indicate low testosterone. For women, it shows up as fatigue, muscle weakness, or low sex drive.
Which Parts of the Body are Affected by Hormonal Shifts?
Some of the most obvious hormonal imbalance symptoms you might notice are a physical lack of energy, weight gain or loss, joint swelling or stiffness, muscle aches or restlessness while sleeping, or even changes in vision. While these symptoms are the most common, there are over 50 unique hormones in your body that affect all aspects of your health. If you are experiencing some strange symptoms, looking into what hormones could be at play is a great place to start.
3 Ways to Help Balance Your Hormones
Whether you need to rebalance your hormones or you simply want to ensure they stay balanced, there are simple things you can do today. In many cases, it comes down to good lifestyle choices: diet, exercise, and getting enough of the vitamins, minerals and specific nutrients your body needs.
Diet
It’s important to eat 20-30 grams of high-quality and complete protein per day in order to get the amino acids that your body can’t make on its own [7]. This helps your body produce peptide hormones needed for growth, metabolism, appetite, stress, and reproduction.
It’s also important to keep gut health in mind. You can support your gut microbiota by eating fiber, dark leafy greens that are high in magnesium, and consuming less sugar. These dietary guidelines will help you avoid uncomfortable hormonal imbalance symptoms and keep your body in balance.
Exercise
Physical activity is important for hormone balance for a few reasons. First, it manages your insulin levels, helping you avoid rapid spikes and drops. Moving your body regularly also keeps blood flowing normally and helps with the delivery of hormone signals. It also helps boost levels of hormones like testosterone which are responsible for maintaining muscle that would normally decline with age [8].
Dietary Supplements
In addition to diet and exercise, you can maximize your body’s ability to maintain a healthy hormonal balance with nutritional supplements. Look for formulas that are designed to be more bioavailable for the body. Studies show that zinc helps hormones bind to their receptors and help regulate insulin levels [9].*
For superior absorption, our Liposomal Zinc utilizes a technology that creates a protective shield as it travels through your body, allowing it to survive and deliver more zinc to your cells.* Nutrients like Magnesium are also critical for hormone regulation and excellent in supporting hormonal balance [10,11].
Hormonal shifts will happen to all of us periodically throughout our lives. It’s important to pay attention if you think something feels out of the ordinary, either physically or emotionally. But the most important system of defense you have at your disposal to fend off external imbalances is through what you do every day. Good health and hormone balance includes what you eat, how much you move, and adding those extra nutrients that your body needs to be at its best!
FAQ
Hormones are chemical messengers that regulate various biological processes in the body, such as blood sugar levels, growth, metabolism, sleep, reproductive functions, and mood. They are produced by endocrine glands and play a crucial role in maintaining overall health and well-being by sending signals to different parts of the body to perform specific functions.
If you are experiencing persistent symptoms such as unexplained weight changes, fatigue, mood swings, or irregular periods, it may be due to a hormonal imbalance. Consulting with a healthcare provider for a hormone test can help determine if your symptoms are related to hormone levels and identify which hormones might be out of balance.
Common symptoms of hormonal imbalances include unexplained weight gain or loss, fatigue, mood swings, muscle weakness, irregular periods, low sex drive, and digestive issues. Specific symptoms can vary depending on which hormone is imbalanced, such as high cortisol causing high blood pressure and low cortisol leading to dizziness and fatigue.
A hormonal shift refers to the natural fluctuations in hormone levels that occur as part of the body’s normal functioning, such as during menstruation, pregnancy, or menopause. A hormonal imbalance, on the other hand, occurs when hormone levels are consistently too high or too low, leading to symptoms that may require medical attention, such as unexplained weight changes, mood swings, or fatigue.
If you suspect a hormonal imbalance, consult with your healthcare provider to discuss your symptoms and possibly get a hormone test. They can recommend appropriate treatments or lifestyle changes, such as diet modifications, exercise routines, or supplements, to help restore hormonal balance.
- Hormones and the Endocrine System. (2019, November 19). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/hormones-and-the-endocrine-system
- Carmichael, J. D. (2022, April 18). Overview of the Pituitary Gland. MSD Manual Consumer Version. https://www.msdmanuals.com/home/hormonal-and-metabolic-disorders/pituitary-gland-disorders/overview-of-the-pituitary-gland
- Lincoln, G. A. (2001). The irritable male syndrome. CSIRO PUBLISHING. https://www.publish.csiro.au/rd/RD01077
- Dove Press. (2008, March 7). Testosterone for the aging male; current evidence and recommended practice | CIA. https://www.dovepress.com/testosterone-for-the-aging-male-current-evidence-and-recommended-pract-peer-reviewed-fulltext-article-CIA
- Singh P. Andropause: Current concepts. Indian J Endocrinol Metab. 2013;17(Suppl 3):S621-S629. doi:10.4103/2230-8210.123552
- Internal Medicine, Oncology, H., U., D., P., & D. (2021, March 30). 5 Hormone Imbalances to Be Aware Of. Duly Health and Care. https://www.dulyhealthandcare.com/health-topic/five-hormone-imbalances-to-be-aware-of
- Layman DK, Anthony TG, Rasmussen BB, et al. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr. 2015;101(6):1330S-1338S. doi:10.3945/ajcn.114.084053
- Sabag A, Chang D, Johnson NA. Growth Hormone as a Potential Mediator of Aerobic Exercise-Induced Reductions in Visceral Adipose Tissue. Front Physiol. 2021;12:623570. Published 2021 Apr 26. doi:10.3389/fphys.2021.623570
- Baltaci AK, Mogulkoc R, Baltaci SB. Review: The role of zinc in the endocrine system. Pak J Pharm Sci. 2019 Jan;32(1):231-239. PMID: 30772815.
- Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228
- Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068
