Today we’re continuing with our theme of micronutrients and their impact on endo pain and period pain. Today, we’re talking about B12.

Research on the use of B12 for pain suggests that B12 can reduce chronic pain (and menstrual pain) through various methods.

Firstly, B12 can inhibit the production of the inflammatory prostaglandins which are responsible for pain and inflammation, and are found to be especially high in people with endometriosis and dysmenorrhea (which is the medical term for period pain).

Additionally, B12 plays a role in supporting nerve health and pain signally pathways, which can influence pain perception. If nerves or pain signalling pathways are comprised, this could increase pain levels. This is particularly relevant to those of us with endo who are suffering with nerve related pain due to endo on the nerves, nerve damage from surgery, leg pain, etc.

Read more.

Show notes

B12 pain benefits and endo/prostaglandin link

https://pmc.ncbi.nlm.nih.gov/articles/PMC7468922

https://pubmed.ncbi.nlm.nih.gov/30700078/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419/

https://pubmed.ncbi.nlm.nih.gov/20511671/

B12 and endo

https://www.mdpi.com/2227-9059/11/2/450

https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355

https://reproductive-health-journal.biomedcentral.com/articles/10.1186/s12978-024-01895-x

https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/

B12 and period pain

https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419

https://www.researchgate.net/publication/385143175_STRESS_PHYSICAL_ACTIVITY_AND_DIETARY_INTAKE_ARE_ASSOCIATED_WITH_DYSMENORRHEA_AMONG_FEMALE_STUDENTS

B12 and period pain relief

https://pubmed.ncbi.nlm.nih.gov/30700078/

https://www.sciencedirect.com/science/article/abs/pii/S0271531700001524

https://www.researchgate.net/publication/385143175_STRESS_PHYSICAL_ACTIVITY_AND_DIETARY_INTAKE_ARE_ASSOCIATED_WITH_DYSMENORRHEA_AMONG_FEMALE_STUDENTS

Supplementation

https://www.theendobellycoach.com/podcast/low-b12-and-endo

https://www.seekinghealth.com/blogs/education/methyl-free-vs-methylated-do-you-need-a-non-methylated-supplement

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Produced by Chris Robson

Today we’re continuing our series on nutrients and their effects on period pain and endo pain, and this episode is about B6.

Now, we’ve already talked a lot about the powers of B6 for hormonal health, but what about its effects on pain?

B6 can support us with pain reduction in a number of ways.

Read more.

Show notes

B6 pain relieving/anti-inflammatory properties

https://pmc.ncbi.nlm.nih.gov/articles/PMC4519769/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5902457/

https://www.fertstert.org/article/S0015-0282(08)01969-9/fulltext

https://pubmed.ncbi.nlm.nih.gov/39421613/

https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1002/ijgo.16096

https://pubmed.ncbi.nlm.nih.gov/8361989/

https://pubmed.ncbi.nlm.nih.gov/11401933/

https://www.sciencedirect.com/science/article/abs/pii/0090698074900549

https://www.researchgate.net/publication/328373051_Effect_of_Pyridoxine_on_Prostaglandin_Plasma_Level_for_Primary_Dysmenorrheal_Treatment

https://www.mdpi.com/2227-9059/11/9/2578

Period pain and B6

https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419/

https://www.researchgate.net/publication/328373051_Effect_of_Pyridoxine_on_Prostaglandin_Plasma_Level_for_Primary_Dysmenorrheal_Treatment

Endo and low B6

https://pubmed.ncbi.nlm.nih.gov/39421613/

https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1002/ijgo.16096

https://www.mdpi.com/2673-4184/4/4/34

https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355/

B6 and period pain relief

https://pmc.ncbi.nlm.nih.gov/articles/PMC27878/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/

https://www.researchgate.net/publication/328373051_Effect_of_Pyridoxine_on_Prostaglandin_Plasma_Level_for_Primary_Dysmenorrheal_Treatment

https://www.researchgate.net/publication/289295997_Therapeutic_effect_of_vitamin_B6_on_gastro-intestinal_symptoms_of_primary_dysmenorrhea_in_young_women_in_Yazd_City_2006-2009

https://www.mdpi.com/2673-4184/4/4/34

https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355/

B6 dosing safety

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/#:~:text=The amount of vitamin B6,mg a day for women

https://pmc.ncbi.nlm.nih.gov/articles/PMC10343656/

https://www.lareb.nl/en/news/nerve-damage-due-to-the-use-of-nutritional-supplements-with-vitamin-b6/#:~:text=Excessive intake of vitamin B6,in hands and/or feet.&text=Products containing vitamin B6 are,, pharmacies, supermarkets and online.

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Produced by Chris Robson

Today we’re continuing on with our discussion around micronutrients and their impact on endo and period pain

In this episode, we’re beginning with the first of the B vitamins, B1, otherwise known as thiamine.

Read more.

Show notes

B1 properties

https://www.biorxiv.org/content/10.1101/2025.02.21.639433v1.full

https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4825494/pdf/GJHS-6-144.pdf

Period pain and low B1 levels

https://www.jpagonline.org/article/S1083-3188(06)00186-0/abstract

https://go.gale.com/ps/anonymous?id=GALE|A123709137

https://journals.sagepub.com/doi/10.1177/17455057231185624?icid=int.sj-full-text.similar-articles.9

Endo and low B1 levels

https://www.biorxiv.org/content/10.1101/2025.02.21.639433v1.full

https://pmc.ncbi.nlm.nih.gov/articles/PMC11536846/

B1 and period, endo and musculoskeletal pain relief

https://pmc.ncbi.nlm.nih.gov/articles/PMC7146731/pdf/jcs-9-47.pdf

https://academicjournals.org/journal/AJPP/article-full-text-pdf/71051DE28902

https://www.isca.me/IJBS/Archive/v1i1/9.ISCA-JBS-2012-022.pdf

https://pubmed.ncbi.nlm.nih.gov/25363189/

https://www.researchgate.net/profile/Hussain-Alharbi/publication/389210700_Efficacy_and_safety_of_combining_NSAIDs_with_vitamin_B_for_musculoskeletal_pain_a_systematic_review_and_meta-analysis/links/67b8dab7461fb56424e4fd2a/Efficacy-and-safety-of-combining-NSAIDs-with-vitamin-B-for-musculoskeletal-pain-a-systematic-review-and-meta-analysis.pdf

https://poliklinika-harni.hr/images/uploads/2743/nutricijski-protokol-endometiozra.pdf

B1 doses

https://pubmed.ncbi.nlm.nih.gov/25363189/

https://academicjournals.org/journal/AJPP/article-full-text-pdf/71051DE28902

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

B1 food intake

https://www.biorxiv.org/content/10.1101/2025.02.21.639433v1.full

https://www.sciencedirect.com/science/article/pii/S0002916523022773?via=ihub

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

https://www.myfooddata.com/articles/thiamin-b1-foods.php

https://nutritionsource.hsph.harvard.edu/vitamin-b1/

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Produced by Chris Robson

Today we’re continuing with our series on endo and period pain and their associations with low nutrient levels. Today, we’re talking about vitamin C.

Vitamin C is an anti-inflammatory antioxidant, which means it can help lower inflammation and also prevent oxidative stress - a process that triggers inflammatory reactions in the body and is involved in endo pain and progression. It also has antiangiogenic effects, which means it prevents the formation of new blood vessels, which endo relies on to grow.

Read more.

Show notes

Endo, period pain and prostaglandins

https://pubmed.ncbi.nlm.nih.gov/6790261/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7068519/

https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753

https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562

Vit C antioxidant properties

https://pubmed.ncbi.nlm.nih.gov/27521769/

https://pubmed.ncbi.nlm.nih.gov/27125410/

Vit C and endo or dysmenorrhea risk

https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/

https://jcdr.net/articles/PDF/1308/2311-final.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC10227355

https://link.springer.com/content/pdf/10.1186/s12978-024-01895-x.pdf

Vit C supplementation for Endo

https://onlinelibrary.wiley.com/doi/10.1155/2021/5529741

https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/

https://pubmed.ncbi.nlm.nih.gov/27125410/

https://obgyn.onlinelibrary.wiley.com/doi/10.1111/jog.12050

https://www.sciencedirect.com/science/article/abs/pii/S0020729207005772

https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/

https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1

Vit C supplementation for dysmenorrhea

https://www.mdpi.com/2075-1729/13/6/1308

High antioxidant diet and endo

https://www.mdpi.com/2072-6643/15/12/2773

https://link.springer.com/article/10.1186/1477-7827-7-54

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Produced by Chris Robson

Today we’re continuing with our series on endo and period pain and their associations with low nutrient levels. And I was going to make today’s episode all about vitamins, but there are so many vitamins to cover, that I thought it would be less overwhelming to break them up, so today, we’re starting with vitamin E.

However, before we get into today’s episode, if you haven’t listened to the previous episodes in this series then you’ll be missing some of the essential science behind endo and period pain, which will help you to understand how vitamin E plays a role.

Read more.

Show notes

Endo, period pain and prostaglandins

https://pubmed.ncbi.nlm.nih.gov/6790261/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7068519/

https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753

https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562

Oxidative stress and vit E

https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/

https://www.clinicalnutritionespen.com/article/S2405-4577(22)00500-9/abstract

Vit E and endo risk

https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1

https://pmc.ncbi.nlm.nih.gov/articles/PMC8972862/

https://www.mdpi.com/2072-6643/15/12/2773

Vit E supplementation for Endo

https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1

https://www.mdpi.com/2072-6643/15/12/2773

https://onlinelibrary.wiley.com/doi/full/10.1155/2021/5529741

https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/

Vit E supplementation for dysmenorrhea

https://www.clinicalnutritionespen.com/article/S2405-4577(22)00500-9/abstract

https://www.mdpi.com/2075-1729/13/6/1308

https://pmc.ncbi.nlm.nih.gov/articles/PMC6856484

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/

High antioxidant diet and endo

https://www.mdpi.com/2072-6643/15/12/2773

https://link.springer.com/article/10.1186/1477-7827-7-54

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Produced by Chris Robson

Today we’re continuing with our discussion on low nutrient levels and their association with period pain. Menstruation is often (though not always) one of the most painful parts of the menstrual cycle, for people with endometriosis - and a connection we see between both dysmenorrhea (which is the medical term for period pain) and endometriosis, is low omega 3 fatty acids.

Omega 3 fatty acids are the precursors to anti-inflammatory prostaglandins; which basically means omega 3 makes our anti-inflammatory prostaglandins. In contrast, omega 6 makes our inflammatory prostaglandins, namely prostaglandin E2. And for those of who don’t know, prostaglandins, in the simplest of terms, are immune chemicals.

Read more.

Show notes

Omega 3 and inflammation

https://www.tandfonline.com/doi/full/10.3109/09513590.2011.588753

https://pmc.ncbi.nlm.nih.gov/articles/PMC7068519/

https://pubmed.ncbi.nlm.nih.gov/6790261/

Dietary modulation of prostaglandin E2

https://www.pnas.org/doi/10.1073/pnas.0334211100

https://www.mdpi.com/2072-6643/2/3/355figureth?id=figure1

https://onlinelibrary.wiley.com/doi/full/10.1155/2017/5987082

https://www.clinsurggroup.us/articles/JGRO-10-226.pdf

Omega 3 fatty acids and endometriosis pain reduction/treatment

https://www.clinsurggroup.us/articles/JGRO-10-226.pdf

https://www.mdpi.com/1422-0067/24/19/14601

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0227695

https://onlinelibrary.wiley.com/doi/10.1002/jcp.26401

https://www.mdpi.com/2075-1729/13/3/654

https://pmc.ncbi.nlm.nih.gov/articles/PMC8677647/

https://www.fertstert.org/article/S0015-0282(07)00202-6/fulltext

Endometriosis risk and omega 3 fatty acids

https://pubmed.ncbi.nlm.nih.gov/20332166/

https://www.ejog.org/article/S0301-2115(13)00173-5/abstract

https://pmc.ncbi.nlm.nih.gov/articles/PMC9983692/

https://theiopn.com/reel-in-the-relief-can-omega-3s-reduce-menstrual-pain/

Omega 3 fatty acids and dysmenorrhea

https://onlinelibrary.wiley.com/doi/10.1111/1747-0080.12835

https://pubmed.ncbi.nlm.nih.gov/22261128/

https://pubmed.ncbi.nlm.nih.gov/8701537/

https://www.ejog.org/article/S0301-2115(13)00173-5/abstract

Omega 3 fat sources

https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/

https://www.efsa.europa.eu/en/efsajournal/pub/2815

Brands

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Produced by Chris Robson

This week I want to highlight three key minerals that when you’re low in, can cause you more period pain. These have all been associated with endo in the research too, and of course, as a classic symptom of endo is horrific period pain, replenishing these minerals could help you improve your experience of your period with endometriosis,

Read more.

Show notes

Magnesium

https://pubmed.ncbi.nlm.nih.gov/2675496/

https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf

https://ijwhr.net/pdf/pdf_IJWHR_195.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC3626048

https://www.jle.com/fr/revues/mrh/e-docs/magnesium_in_the_gynecological_practice_a_literature_review_309489/article.phtml

Calcium

https://ijwhr.net/pdf/pdf_IJWHR_195.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752

https://www.cell.com/heliyon/fulltext/S2405-8440(24)11191-7

https://pmc.ncbi.nlm.nih.gov/articles/PMC3626048

https://www.ajog.org/article/S0002-9378(34)90970-4/abstract

https://pubmed.ncbi.nlm.nih.gov/1924661/

https://pubmed.ncbi.nlm.nih.gov/10763903/

https://www.tandfonline.com/doi/abs/10.1080/07315724.2000.10718920

https://pmc.ncbi.nlm.nih.gov/articles/PMC6221107

https://www.dietaryguidelines.gov/food-sources-calcium

https://pubmed.ncbi.nlm.nih.gov/23607686/

https://scijournals.onlinelibrary.wiley.com/doi/abs/10.1002/(SICI)1097-0010(199909)79:12<1596::AID-JSFA406>3.0.CO;2-A

https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/

https://www.peteandgerrys.com/blogs/field-notes/diy-eggshell-calcium-powder

Zinc

https://pmc.ncbi.nlm.nih.gov/articles/PMC10184220/

3?utm_source=chatgpt.com

https://pubmed.ncbi.nlm.nih.gov/17289285/

https://pubmed.ncbi.nlm.nih.gov/35226276/

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Produced by Chris Robson

Okay so last week we looked at foods to eat more of to support progesterone production. Today, we’re going to discuss the supplement forms of these nutrients and the doses to take.

Before we get into it, I have given a lot of warnings for each supplement. This is because I want you to have all the information, including possible side effects, so you can make an informed decision and so you understand what’s happening if you do experience side effects. But to be clear, most of the side effects occur with high doses, over prolonged periods of times, with the exceptions occurring rarely in individuals who are particularly sensitive or have other issues going on that have affected how they respond or tolerate these supplements.

Read more.

Show notes

Vit E

https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/

Omega 3

https://www.fertstert.org/article/S0015-0282(07)00202-6/fulltext

https://obgyn.onlinelibrary.wiley.com/doi/10.1016/j.ijgo.2011.11.019

https://pubmed.ncbi.nlm.nih.gov/11687013/

https://pubmed.ncbi.nlm.nih.gov/16531187/

https://pubmed.ncbi.nlm.nih.gov/17434511/

Selenium

https://pubmed.ncbi.nlm.nih.gov/24206213/

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

Vit C

https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext

Zinc

https://link.springer.com/article/10.1007/s12011-022-03175-w

https://pmc.ncbi.nlm.nih.gov/articles/PMC10184220/

https://www.sciencedirect.com/science/article/abs/pii/S0306987706009066

https://pmc.ncbi.nlm.nih.gov/articles/PMC11643716/

http://renaissance.com.cy/wp-content/uploads/2019/10/Polysitol-Zinc-Article.pdf

http://eprints.mui.ac.ir/10491/1/10491.pdf

https://www.mountsinai.org/health-library/supplement/zinc

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

https://www.mountsinai.org/health-library/supplement/copper

https://www.healthline.com/nutrition/copper-deficiency-symptoms

Magnesium

https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf

https://pubmed.ncbi.nlm.nih.gov/2675496/

https://pubmed.ncbi.nlm.nih.gov/28392498/

https://pubmed.ncbi.nlm.nih.gov/2067759/

https://pubmed.ncbi.nlm.nih.gov/30880352/

B6

https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/

https://pubmed.ncbi.nlm.nih.gov/31928364/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4161081/

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/#:~:text=The amount of vitamin B6,mg a day for women

https://pmc.ncbi.nlm.nih.gov/articles/PMC10343656/

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One to one coaching info and application

This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works

Produced by Chris Robson

The past two episodes we’ve been talking about low progesterone levels and some of the signs to watch for.

Today, I want to talk about how to raise your levels with specific nutrients.

Read more.

Show notes

Zinc

https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-024-01442-z

https://pubmed.ncbi.nlm.nih.gov/36920672/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3275394/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional

Magnesium

https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3198864/

https://pubmed.ncbi.nlm.nih.gov/6747732/

B6

https://pubmed.ncbi.nlm.nih.gov/6684167/

https://pubmed.ncbi.nlm.nih.gov/1923170/

Vit C

https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/

https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext

https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/

http://www.usa-journals.com/wp-content/uploads/2013/07/Al-Katib_Vol18.pdf

https://www.sciencedirect.com/science/article/pii/S0739724009000356

Selenium

https://pubmed.ncbi.nlm.nih.gov/24206213/

https://www.newswise.com/articles/women-s-fertility-linked-to-detox-element-in-diet

https://lpi.oregonstate.edu/mic/minerals/selenium

Healthy fats

https://www.fertstert.org/article/S0015-0282(11)01162-9/fulltext

https://pmc.ncbi.nlm.nih.gov/articles/PMC10347784/

https://www.justintimemedicine.com/curriculum/7003

Vit E

https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1

https://www.nature.com/articles/s41598-022-09082-3

Need more help or want to learn how to work with me?

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works

Produced by Chris Robson

In our last episode, we discussed spotting before your period and what’s normal and what could be a sign of low progesterone or even endo. Today I want to discuss spotting around ovulation and again, this is going to be a nice and easy to digest bite sized episode.

So, ovulation occurs roughly midway in your cycle, though that’s just the average. Statistically, the average ovulation day is around Day 14 but it can be a few days before or after, and maybe we can do an episode on what’s a healthy time frame for ovulation and what’s a sign of a problem, but until then, I actually have an episode on what’s a healthy cycle, so I’ll link to that in the show notes.

Read more.

Show notes

https://www.ncbi.nlm.nih.gov/books/NBK279054/

https://www.mdpi.com/1422-0067/25/8/4499

https://www.sciencedirect.com/science/article/abs/pii/S030372071730504X

https://www.hopkinsmedicine.org/health/conditions-and-diseases/uterine-fibroids

https://pubmed.ncbi.nlm.nih.gov/6838950/

https://pubmed.ncbi.nlm.nih.gov/12369286

https://pmc.ncbi.nlm.nih.gov/articles/PMC9916952/

https://www.sciencedirect.com/science/article/pii/S0015028211006807

https://pmc.ncbi.nlm.nih.gov/articles/PMC3136067

Need more help or want to learn how to work with me?

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-works

Produced by Chris Robson