March is Endometriosis Awareness Month, shedding light on a condition affecting many women worldwide. Endometriosis involves the abnormal growth of endometrial tissue outside the uterus, leading to painful periods, discomfort during sex, irregular bleeding, and fertility challenges. Sadly, diagnosis often takes years, with estimates suggesting one in 10 women suffer with this condition. However, dietary interventions may offer relief from some symptoms. Let’s explore our top five nutrients to help manage endometriosis by alleviating inflammation and boosting antioxidant levels, potentially easing the burden of endometriosis.
1. Omega-3 Fatty Acids: Omega-3 fats, which are healthy fats, primarily come from oily fish like salmon, trout, sardines, mackerel, and herring. If you dislike fish, consider omega-3 supplements, which research shows can reduce pain. In addition to reducing pain, research also indicates that women with higher omega-3 levels have a lower risk of developing endometriosis (read Dietary supplements for treatment of endometriosis: A review). Do you want to know what your levels are currently at? Well you take a look at our omega-3 index test. This is an at home finger prick test, where you will not only receive the results but also diet and/or supplement recommendations tailored to you!
2. Turmeric: Turmeric is a vibrant spice often found in Indian cuisine. This spice contains curcumin, a potent compound known for its anti-inflammatory and antioxidant effects. Curcumin has shown promise in suppressing endometrial cell growth and reducing pain levels in individuals with endometriosis (read Dietary supplements for treatment of endometriosis: A review). If you enjoy turmeric and consume it consistently then continue to do so. However, if turmeric is not a staple in your diet, then consider a curcumin supplement to reap the anti-inflammatory and antioxidant effects.
3. N-acetylcysteine (NAC): Supplementation with NAC has demonstrated reductions in endometriotic lesion size, pain levels, and improvements in fertility.
4. Vitamin D: Deficiency in vitamin D is common among women with endometriosis. Studies suggest that supplementing with vitamin D can make pelvic pain less severe and oxidative stress associated with the condition. Get your blood levels tested. In Ontario, this blood test costs approximately $35 and can be ordered by your physician.
5. Zinc: Taking 30 mg of zinc daily in the week before menstruation can reduce period bleeding and pain intensity.
Those are our five top nutrients to help manage endometriosis but it’s important to note that nutrients work together, emphasizing the need for a well-balanced diet as no single supplement can make up for poor overall nutrition. If you’re struggling with endometriosis or fertility concerns, consider seeking professional guidance. Our team specializes in fertility and prenatal nutrition and is here to support you on your journey to better health. Don’t hesitate to reach out for personalized assistance. Together, we can navigate your nutritional needs and explore strategies to manage your condition effectively.