Hormone optimization supplements
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Supplements for Hormone Optimization: A Guide for Beginners

Do you often feel moody, have trouble sleeping, gain weight, or feel tired? These could be signs of hormonal imbalance. While diet and exercise are key, natural supplements can offer extra help1. This guide will look at the top supplements for hormone balance, including herbs, vitamins, minerals, and amino acids. They can help you reach your best hormonal health.

Studies suggest that what we eat can affect our estrogen levels. Eating a Mediterranean diet, full of whole grains, fish, and veggies, may lower estrogen1. Also, green tea, colorful fruits and veggies, nuts, fiber, flaxseed, and soy can keep male hormones in check2.

Keeping a healthy weight is key for hormone balance. Losing just one pound can boost testosterone levels by about one point2. Being overweight can lead to insulin resistance, but exercise can help, even if you don’t lose weight1.

Our lifestyle also affects hormone balance. Smoking lowers testosterone, and too much alcohol can turn testosterone into estrogen2. Stress can mess with our hormones, so it’s important to manage it1.

Key Takeaways

  • Natural hormone supplements, along with lifestyle changes, can support optimal hormonal health
  • A Mediterranean diet rich in whole grains, fish, and cruciferous vegetables may help reduce estrogen levels
  • Maintaining a healthy body weight and regular exercise can improve insulin resistance and testosterone levels
  • Avoiding tobacco, limiting alcohol consumption, and managing stress are crucial for hormone balance
  • Dietary supplements like zinc, quercetin, grape seed extract, and DHEA may inhibit aromatase and support hormone optimization2

Understanding Hormone Optimization

Hormone optimization is about keeping hormone levels balanced in the body. This helps keep us healthy and feeling good. Hormones are like messengers that control many body functions, like how we grow, feel, and even our mood. When these levels get out of balance, it can cause many problems.

What is Hormone Optimization?

Hormone optimization means finding and fixing hormonal imbalances. This can be done through changes in lifestyle, using supplements, or medical treatments. The aim is to get the body’s hormones working right again. Hormonal issues can happen for many reasons, like stress, bad diet, not enough sleep, and getting older3. Women might start feeling symptoms of menopause in their mid-thirties, with menopause usually happening at 523.

Why is Hormone Balance Important?

Having the right hormone levels is key for staying healthy. Hormones help control our weight, muscle, bones, and heart health4. Imbalances can lead to mood problems like depression and anxiety4. Hormones also play a big role in our reproductive health, like our cycles, fertility, and pregnancy4.

Imbalances can also lead to chronic conditions like diabetes, thyroid issues, and PCOS4. As we get older, hormone levels drop, causing muscle loss, less energy, and skin changes4. Using top-rated supplements and making lifestyle changes can help keep hormone levels right and improve our overall health.

Common Symptoms of Hormonal Imbalance

Hormonal imbalances can show up in many ways, depending on the hormones involved. Some common signs include:

  • Fatigue and low energy levels
  • Weight gain or trouble losing weight
  • Mood swings, irritability, or depression
  • Low libido and sexual problems
  • Irregular or heavy periods
  • Hot flashes and night sweats
  • Thinning hair or hair loss
  • Dry skin and wrinkles

If you’re dealing with symptoms of hormonal imbalance, see a doctor. They can figure out what’s going on and suggest treatments. This might include supplements, medications, lifestyle changes, or other procedures3.

Balancing hormones is not a one-size-fits-all approach. It requires personalized care and attention to individual needs and goals.

Types of Hormone Optimization Supplements

There are many supplements to help balance hormones. These supplements can improve hormone levels and reduce symptoms of hormonal imbalances. Let’s look at some common types of hormone optimization supplements.

Herbal Supplements

Herbal supplements have been used for hormone balance for a long time. Adaptogens like ashwagandha, maca root, and chasteberry help the body handle stress and regulate hormones. Women and men might find DIM (diindolylmethane) helpful for estrogen and testosterone balance5.

DIM is used to improve hormone balance and support health in the breasts, uterus, cervix, and prostate5.

hormone balance support supplements

Vitamins and Minerals

Vitamins and minerals are key for hormone production and regulation. Many people, including women of childbearing age, lack vitamin D, with 41% of Americans being deficient6. Vitamin D is important for hormone health.

B-Complex vitamins can help with memory, mental health, and energy in hormone treatments5. Magnesium is vital for making steroid hormones like testosterone and estrogen. It also helps convert tryptophan into serotonin for mood and sleep6.

Zinc supplements can help women with PCOS balance their hormones, lower triglycerides, and improve insulin resistance6.

Amino Acids and Fatty Acids

Amino acids and essential fatty acids are important for healthy hormone levels. Omega-3 fatty acids EPA and DHA improve blood flow and are anti-inflammatory. They can help manage symptoms related to hormonal balance5.

Omega-3s can also regulate hormone levels, reduce menstrual pain, and support fetal development during pregnancy6.

Supplement TypeExamplesBenefits
HerbalAshwagandha, Maca Root, Chasteberry, DIMStress relief, hormone regulation, estrogen metabolism
Vitamins and MineralsVitamin D, B-Complex, Magnesium, ZincHormone production, mental health, energy levels, PCOS management
Amino Acids and Fatty AcidsOmega-3 (EPA and DHA)Hormone transport, inflammation reduction, menstrual pain relief

Remember, while these supplements can support hormone balance, always talk to a healthcare professional before starting any new supplements. They can guide you based on your specific needs and ensure the supplements are safe and effective.

The Role of Adaptogens in Hormone Health

Adaptogens are special herbs that help our bodies handle stress and keep hormones balanced. They work by controlling the HPA axis, which is our stress response system. The term “adaptogen” was first used in 1940, and in the 1990s, scientists defined them as natural substances that help our bodies adapt7.

What Are Adaptogens?

Adaptogens are plants that help us deal with stress, both short-term and long-term. Plants like Panax ginseng, Rhodiola crenulata, and Schisandra chinensis are examples7. There are also synthetic adaptogens like bromantane and levamisole that boost our mental and physical strength7. When we face stress, our body goes through three stages: alarm, resistance, and exhaustion7.

Benefits of Adaptogens for Hormonal Balance

Adaptogens help protect our adrenal health, which is key for hormonal balance8. They reduce cortisol levels, allowing our body to make more important hormones like progesterone, estrogen, testosterone, and human growth hormone8. Studies show they fight fatigue, boost mental performance, ease depression and anxiety, and improve health overall7.

Some popular adaptogenic herbs for hormone support include:

  • Maca powder: Good for hormone issues like low energy, low sex drive, brain fog, mood swings, and PMS symptoms8.
  • Ashwagandha: Helps improve stress resistance, quality of life, sexual function, and low libido8.
  • Holy Basil: Supports healthy adrenal response, stabilizes blood sugar, and aids in liver detox to prevent estrogen dominance8.
  • Reishi mushroom: Has antioxidant properties and anti-androgenic effects, good for PCOS, hirsutism, and acne symptoms8.
AdaptogenBenefits for Hormone Health
Maca powderHelps with low energy, low libido, brain fog, mood swings, and PMS
AshwagandhaImproves stress resistance, quality of life, sexual function, and low libido
Holy BasilSupports adrenal health, stabilizes blood sugar, and aids in liver detoxification
Reishi mushroomAntioxidant properties and anti-androgenic effects, potentially beneficial for PCOS, hirsutism, and acne

Each adaptogen has different effects on the body, with choices depending on desired results7.

It’s important to follow instructions when using adaptogens and talk to a healthcare professional before starting any supplement. Possible side effects include stomach upset, allergic reactions, and interactions with medications7.

How to Choose the Right Supplements

Choosing the right hormone supplements is key. You need to think about your health goals and what you need. There are many options, but finding the right one can be tough. Hormonal imbalances can cause weight changes, mood swings, and more9.

By knowing which hormones are out of balance, you can pick the right supplements. This way, you target your specific needs.

quality hormone herbal supplements

Identifying Your Specific Needs

Start by checking your symptoms and talking to a doctor. Hormonal imbalances can cause mood swings, trouble sleeping, and more10. Knowing what you’re struggling with helps you choose the right supplements.

Considering Quality and Source

Quality and source are crucial when picking supplements. The supplement industry isn’t strictly regulated by the FDA. This means not all products are the same.

Look for reputable brands with high-quality ingredients. Choose supplements with adaptogens, essential fatty acids, and vitamins known to support hormonal balance9.

Working with Healthcare Professionals

Always talk to a healthcare professional before starting supplements. They can ensure the supplements are safe for you. They also guide on dosage and interactions with medications9.

Remember, supplements are just one part of the solution. Healthy lifestyle habits are also important. Always get professional advice9.

Popular Hormone Optimization Supplements

Several supplements are popular for helping balance hormones. They support the body’s natural hormone production. This helps ease symptoms of hormonal imbalances.

DHEA is a hormone precursor that helps balance estrogen and testosterone. It’s used by many to improve hormone health. Dr. Nayan Patel, a leading hormone health expert, has treated over 250,000 patients in 25 years11.

Ashwagandha

Ashwagandha is an adaptogenic herb that supports the adrenal glands. It helps reduce cortisol levels, promoting hormone balance. Dr. Kyle Gillett talks about ashwagandha in his podcast, which is 1 hour, 28 minutes, and 28 seconds long12.

Vitamin D

Vitamin D is key for hormone health. It helps with calcium absorption and hormone production. It’s vital for maintaining hormone function and overall well-being. Dr. Kyle Gillett’s podcast also discusses how hormone health affects fertility and libido12.

Magnesium

Magnesium is a vital mineral for the nervous system and sleep. It’s important for hormone balance. Supplements like magnesium help with hormone health and alleviate symptoms. Thrivelab offers personalized hormone therapy programs with a team of experts11.

Choosing the right supplements for hormone optimization is crucial. Quality, source, and individual needs matter. Working with healthcare professionals, like those at Thrivelab, can help you make the best choice11.

The Science Behind Hormone Optimization

Hormone optimization research is now a big deal. Scientists and healthcare experts are studying how hormones affect our health. They look at supplements to find ways to balance hormones13. The Biote Method uses over 80 years of research to fight aging by fixing hormonal changes that come with age13.

Vitamin D supplements are getting a lot of attention. Research shows they can boost testosterone in men and help women’s menstrual cycles13. Biote offers supplements like Biote ADK 5 & 10, which include vitamins A, D3, and K2 for bone health14.

Ashwagandha is another supplement being studied. It helps lower cortisol and improve thyroid function13. Biote Methyl Factors+ is a supplement that supports heart, brain, and reproductive health through methylation14.

Research Studies and Findings

Many studies have shown the benefits of hormone supplements. For example, a study in the Journal of Clinical Endocrinology & Metabolism found vitamin D boosts testosterone in men13. Another study in the Journal of the American Medical Association showed ashwagandha lowers cortisol and boosts stress resilience13.

SupplementFindings
Vitamin DImproves testosterone levels in men and supports healthy menstrual cycles in women
AshwagandhaReduces cortisol levels and improves thyroid function
Biote DIM SGS+Supports healthy use of estrogen and benefits weight management and health of specific body organs

Mechanisms of Action in Supplements

It’s important to know how supplements work to choose the right ones. Bioidentical Hormone Replacement Therapy (BHRT) uses hormones that match our natural ones13. The Biote Method uses pellets that release hormones slowly into the blood for 3-5 months14.

Vitamin supplements like Biote DIM SGS+ help with estrogen use and weight management14. Knowing how these supplements work helps us pick the best ones for our hormonal needs.

Potential Side Effects and Risks

Hormone optimization supplements can be beneficial, but it’s important to know the potential side effects and risks. Most supplements are safe, but everyone reacts differently. Some factors can make side effects more likely.

Understanding Common Side Effects

Side effects of hormone supplements can include digestive issues like bloating or nausea. You might also experience headaches or skin irritation. Mood and sleep changes can happen, too, when starting a new supplement.

Testosterone supplements, given to men over 50, can cause hair loss and male breast growth. Other side effects include acne, testicular shrinkage, and prostate enlargement. You might also see mood swings, aggression, and fertility issues15.

hormone supplement risks

Identifying Allergens and Interactions

Always read the labels of supplements carefully. Look out for allergens like soy, dairy, or certain herbs. If you have allergies or take medications, talk to your doctor before starting supplements. This helps avoid harmful interactions.

Consulting with a Doctor

It’s wise to talk to a healthcare professional before starting hormone supplements. They can check if the supplements are right for you. They’ll consider your health and recommend safe options.

Your doctor will also watch how you’re doing and adjust your supplements if needed. This ensures you get the best results safely.

Even though hormone supplements are getting more popular, it’s crucial to be careful. The market is expected to reach $5 billion by 201715. Always get advice from a healthcare professional to avoid risks16.

How to Incorporate Supplements into Your Routine

Starting a hormone optimization supplement regimen requires understanding timing and dosage. This ensures you get the most benefits and avoid side effects. Adding these supplements to your daily routine might seem hard at first. But with some guidance and tracking, you can improve your hormone levels and health.

Timing and Dosage

The right time and amount to take hormone supplements vary. Vitamin D is best in the morning with fats for better absorption17. Magnesium, on the other hand, works better at night for better sleep. Over 50% of Americans lack magnesium, as most diets don’t provide enough18.

Start with the lowest dose of supplements and increase as needed. This helps your body adjust and lowers the risk of bad reactions. A healthcare professional can help find the best dose for you based on your health goals.

Tracking Your Progress

Keeping track of your progress is key in hormone optimization. Watch your symptoms, energy, and overall health to see if supplements work. Use a journal or app to record your daily experiences and health changes.

Regular check-ups with your healthcare provider are also important. They might suggest blood tests to check your hormone levels and adjust your supplements as needed.

SupplementBenefitDosage
Vitamin DHormone precursor; low levels may indicate imbalance1,000-5,000 IU daily
MagnesiumSupports hormone production and relaxation200-400 mg daily
Omega-3 Fatty AcidsReduces inflammation and supports hormone synthesis1,000-3,000 mg daily
AshwagandhaAdaptogen that helps manage stress and cortisol levels300-500 mg daily

When to Stop or Adjust Intake

Hormone supplements can be very helpful, but listen to your body. If you have bad side effects or don’t see improvements, it’s time to stop or change your dose. Ashwagandha, for example, has been shown to improve stress and sleep in adults18. If you don’t see these benefits or have side effects, talk to your healthcare provider.

Remember, hormone optimization is a journey, and finding the right combination of supplements and lifestyle changes may take time and patience.

By carefully adding supplements to your routine, tracking your progress, and making changes as needed, you can achieve optimal hormone balance. This will improve your overall health and well-being.

Lifestyle Changes for Hormone Balance

Changing your lifestyle can greatly help with hormone balance and health. Eating well, exercising regularly, and getting enough sleep support your body’s hormone production and regulation19.

Diet and Nutrition

Eating a balanced diet is key for hormone health. Focus on whole foods, healthy fats, and lean proteins. Here are some important dietary tips:

  • Eat fiber-rich foods to help regulate hormones like insulin and support gut health20
  • Limit processed carbs, like white bread, to avoid insulin resistance, more common in kids 10-1820
  • Add oily fish for omega-3 fatty acids to balance mood and prevent depression and anxiety20
  • Avoid added sugars to keep hormone levels in check and prevent metabolic disease and insulin resistance20

Exercise and Physical Activity

Regular exercise, like strength training and yoga, helps balance hormones and boosts health. Aim for 150 minutes of moderate exercise weekly for better hormone balance19. Even short workouts can help regulate appetite hormones and prevent overeating20.

Sleep Hygiene

Good sleep is vital for hormone balance. Aim for 7-9 hours of sleep each night to naturally restore hormone balance19. Chronic stress can lead to too much cortisol, upsetting other hormone balances19.

Lifestyle FactorImpact on Hormone Balance
DietNutrient-dense foods support hormone production and regulation
Exercise150 minutes of moderate-intensity exercise per week positively impacts hormonal balance
Sleep7-9 hours of uninterrupted sleep each night helps restore hormone balance naturally

By making these lifestyle changes, you can actively support your body’s natural hormone balance and overall well-being.

“Lifestyle changes are highly effective in restoring hormonal balance, with HRT as an additional option if symptoms persist.”19

Hormone Optimization in Different Life Stages

Our bodies change a lot as we grow older. These changes affect our health and how we feel. Knowing how to keep our hormones balanced can help us stay healthy at every age.

Hormonal Changes in Women

Women go through big hormonal shifts, like during their periods, when they’re pregnant, and during menopause. These changes can cause problems like irregular periods and dryness in the vagina10. For many, hormone therapy helps with menopause symptoms10.

After menopause, keeping hormones balanced is key for health10. Bio-identical hormone therapy can also lower heart disease risk for women21. Plus, it can boost libido and ease menopause symptoms21.

Hormonal Changes in Men

Men also deal with hormonal issues, mainly with testosterone as they get older. Testosterone pellets can boost energy, muscle, and brain function in men21. Men with low testosterone find relief with these pellets21.

Hormone balance programs for men include bio-identical therapy, peptides, supplements, and lifestyle advice21.

Hormonal Balance in Aging

As we age, our hormone levels change. Eating right and using supplements can help with these changes10. Vitamin D, which many lack, is important for hormone balance10.

Life StageKey Hormonal ChangesPotential Interventions
Women: Menstrual CyclesFluctuations in estrogen and progesteroneNutritional support, stress management
Women: MenopauseDecline in estrogen productionHormone replacement therapy, bioidentical hormones
Men: AgingDecrease in testosterone levelsTestosterone pellet therapy, lifestyle modifications
Aging: Both GendersShifts in hormone production and balanceVitamin D supplementation, nutrient-dense diet

Understanding our hormonal needs at each stage helps us stay healthy. Working with a healthcare expert is key to using supplements safely22.

Myths and Misconceptions About Hormone Supplementation

In the world of hormone optimization, myths and misconceptions are common. It’s important to know the truth to make good health choices. Many think hormone supplements can skip the need for lifestyle changes or that more is better. But these ideas are often wrong and can cause problems.

One myth is that herbal remedies and over-the-counter supplements fix hormone issues. But studies show they don’t work well for hormonal imbalances23. It’s key to use proven information when looking at hormone optimization.

Debunking Common Misunderstandings

Another myth is that all hormone replacement therapies are the same. But the type of hormones and how they’re given can really affect their safety and how well they work. Synthetic hormones in some treatments can cause bad side effects23. On the other hand, bioidentical hormones, which match what our bodies make, work better with our bodies23.

Hormone replacement therapy isn’t for everyone. Good treatments use bioidentical hormones, involve regular doctor visits, and use the right amount for each person23. Many treatments use bioidentical hormones, showing they’re popular and work well24.

Importance of Evidence-Based Information

When looking at hormone optimization, it’s vital to use proven information. Years of research have shown hormone replacement therapy is safe and good for health when done right23. Bioidentical hormone replacement therapy is safe, works well, and most people can handle it24.

By clearing up myths and sticking to proven methods, people can make smart choices about their hormone health. Talking to doctors who know about hormone optimization and keeping up with new research helps ensure a safe and effective way to balance hormones.

Conclusion: Finding Your Path to Hormone Optimization

Starting a hormone balance journey means making lifestyle changes and using supplements. Knowing about different supplements helps you choose wisely. Adaptogens, for example, are known for their benefits in balancing hormones and improving health.

It’s key to know what you need and choose high-quality supplements. Always talk to a doctor before starting. Supplements like DHEA, ashwagandha, vitamin D, and magnesium can help, backed by science25. But, be aware of side effects and how they might interact with other medicines.

Living a healthy lifestyle is also important for hormone balance. Eating well, exercising, and getting enough sleep can greatly help. Losing 10% of body weight can boost testosterone in men, and exercise can increase growth hormone2526.

Remember, hormone optimization is a slow process that needs patience and effort. By focusing on facts and not myths, you can take charge of your hormone health. With the right approach, you can achieve better energy, brain function, sleep, and overall health.

FAQ

What are the best supplements for hormone optimization?

Top supplements for hormone balance include DHEA, ashwagandha, vitamin D, and magnesium. They help balance hormones, reduce stress, and support overall health.

How do I choose the right hormone optimization supplements for me?

Pick supplements based on your health goals and needs. Look for supplements that target your hormone imbalances. Always talk to a healthcare professional before starting new supplements.

Are there any potential side effects or risks associated with hormone optimization supplements?

Many supplements are safe, but some can cause side effects. Common issues include digestive problems, headaches, and skin reactions. Be cautious of allergens and interactions. Always check with a healthcare professional about risks and side effects.

How do I incorporate hormone optimization supplements into my daily routine?

Follow the right timing and dosage for supplements. Some are best in the morning, others at night. Start with a low dose and increase as needed. Monitor your progress and consult a healthcare professional regularly.

Can lifestyle changes help with hormone balance?

Yes, lifestyle changes are key for hormone balance. Eat a healthy diet, exercise regularly, and get enough sleep. Stress-reducing activities and a consistent sleep schedule also help.

Are there any specific hormone optimization supplements recommended for women or men?

Hormonal needs differ by gender and life stage. Women might need supplements for menstrual cycle support, like chasteberry. Men might focus on testosterone boosters, such as DHEA. A healthcare professional can guide you to the right supplements.

Source Links

  1. How To Balance Your Hormones Naturally – https://www.healthline.com/nutrition/balance-hormones
  2. VA.gov | Veterans Affairs – https://www.va.gov/WHOLEHEALTHLIBRARY/tools/improving-low-testosterone-naturally.asp
  3. Hormone Optimization – Intimate Wellness Institute – https://iwiva.com/intimate-wellness/hormone-optimization/
  4. The Importance of Hormone Optimization – https://www.bodylogicmd.com/blog/the-importance-of-hormone-optimization/
  5. Top 5 Supplements for Hormone Balance – https://www.evexias.com/nutraceutical-supplements
  6. Essential Vitamins and Supplements to Balance Hormones : Premier Obstetrics and Gynecology: Obstetricians & Gynecologists – https://www.premierob-gyn.com/blog/essential-vitamins-and-supplements-to-balance-hormones
  7. 12 Adaptogens for Stress and Hormonal Balance — And How to Use Them – https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens
  8. No title found – https://floliving.com/blog/adaptogens
  9. Choosing The Best Supplements For Hormonal Balance – https://revitalizeweightloss.com/blog/supplements-to-balance-hormones/
  10. 5 Essential Vitamins & Supplements That Help Balance Hormones – https://obgynal.com/vitamins-and-supplements-that-help-balance-hormones/
  11. Online Holistic Healthcare | Bioidentical Hormones & Testosterone – https://www.thrivelab.com/
  12. Dr. Kyle Gillett: Tools for Hormone Optimization in Males | Huberman Lab Podcast 102 [e0mS1pdvq15] – https://www.lewislab.pitt.edu/?watch=e0mS1pdvq15
  13. Hormone Optimization — Access Medical Group – https://www.accessmedgroup.com/hormone-optimization
  14. Hormone Replacement Therapy for Men and Women — Associated Physicians Group – https://www.associatedphysicians.com/hrt
  15. Supplemental Testosterone: Healthy Or Not? – https://www.piedmont.org/living-real-change/supplemental-testosterone-healthy-or-not
  16. Testosterone therapy: Potential benefits and risks as you age – https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728
  17. Top 8 Hormone Optimization Practices for Women – https://biorestorehealth.com/newtown-connecticut/top-8-hormone-optimization-practices-for-women/
  18. 9 Supplements to Balance Hormones – Moon Juice – https://moonjuice.com/blogs/supplements/9-supplements-to-balance-hormones?srsltid=AfmBOooAMn_f3U18z0LqVLmjq3dgaoq6yt7zsZ-N8X0rLhEKohEWYAG6
  19. Endocrine Associates of West Village PC: Endocrinology – https://www.endocrinenyc.com/blog/how-lifestyle-changes-can-help-restore-your-hormonal-health
  20. How to balance hormones naturally: 11 ways – https://www.medicalnewstoday.com/articles/324031
  21. Hormone Balance & Optimization « Aether Medicine – https://www.aethermedicine.com/programs/hormone-optimization/
  22. Vitamins for Women: Nurturing Health Through Every Stage of Life – https://www.evexias.com/vitamins-for-women-nurturing-health-through-every-stage-of-life
  23. Common Myths About Hormone Replacement Therapy – SRMC – https://www.seattleregen.com/blog/bhrt-myths/
  24. 4 Major Myths About Hormone Replacement Therapy – https://navacenter.com/4-major-myths-about-hormone-replacement-therapy/
  25. SMASHING Testosterone Myths with Hormone Optimization Expert Dave Lee – Tier 1 Health & Wellness – https://tier1hw.com/breaking-testosterone-myths-with-hormone-optimization-expert-dave-lee/
  26. 10 Ways to Boost Human Growth Hormone (HGH) Naturally – https://www.healthline.com/nutrition/11-ways-to-increase-hgh

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