Magnesium
Research shows that magnesium can normalise the action of different hormones on the central nervous system. Sources include nuts, dark chocolate and leafy green vegetables – but it’s hard to get enough when you’re stressed, because your body pees out magnesium to rev up your nervous system. Take at least 300mg of elemental magnesium – preferably as magnesium glycinate powder.
Zinc
One of my favourite supplements for mood symptoms, zinc dials down cortisol and helps to regulate the HPA axis. Because it’s great for skin, hair and the vaginal epithelium, it can improve both complexion and vaginal dryness. The best form is zinc citrate or picolinate taken directly after food. Doses of up to 30mg are safe; don’t take more than 80mg per day for more than three months…
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The Australian Women's Weekly (Digital) - 1 Issue, August 2021