Weight loss is a familiar journey for many, with a significant number of adults attempting it annually. The quest to achieve and maintain a healthy weight sustainably is crucial for improving long-term health parameters. Among the various approaches explored, including dietary modifications and medicinal herbs, the potential role of chasteberry (Vitex agnus-castus) has garnered attention. While primarily recognized for its benefits in women's health, its connection to weight loss remains a topic of interest and mixed reviews. Vitex agnus-castus, also known as chasteberry or monk's pepper, is a popular herbal supplement derived from the chaste tree, native to the Mediterranean region and Asia. It has a long history of traditional use for various health problems, especially those affecting a woman’s reproductive system.
Understanding Chasteberry
Vitex, from the largest genus in the Verbenaceae plant family, encompasses 250 species globally. Vitex agnus-castus is the most common vitex used medicinally. The chasteberry fruit, about the size of a peppercorn, has been traditionally used since ancient Greece to treat PMS symptoms, menopause, infertility issues, and other conditions affecting a woman’s reproductive system. In Turkish medicine, it's also used as a digestive, antifungal, and anti-anxiety aid.
Chasteberry and Hormonal Balance
Chasteberry's ability to improve conditions affecting a woman's reproductive system is particularly well-known. Researchers believe that vitex works by decreasing levels of the hormone prolactin. This helps rebalance other hormones, including estrogen and progesterone.
In the female endocrine system, the hypothalamic-pituitary-adrenal (HPA), hypothalamic-pituitary-thyroid (HPT), and hypothalamic-pituitary-gonadal (HPG) axes are vital regulators of hormonal balance. The HPA axis orchestrates stress response by releasing cortisol, the HPT axis regulates thyroid hormones, and the HPG axis governs the production of reproductive hormones like estrogen and progesterone. Hormonal imbalances occur when there is too much or too little of one or more hormones in the body.
Estrogen is one of the primary female sex hormones responsible for maintaining sexual and reproductive health. Progesterone is the other critical female sex hormone responsible for supporting a healthy menstrual cycle, maintaining pregnancy, and improving mood. Imbalances in progesterone are often associated with irregular menstrual cycles and contribute to conditions like polycystic ovary syndrome (PCOS) and infertility.
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Chasteberry's potential to support balanced estrogen and progesterone levels is attributed to its effects on the pituitary gland. Research suggests that vitex's constituents may influence the anterior pituitary's dopamine-2 receptors. This may lead to a reduction in the release of prolactin and follicle-stimulating hormone (FSH) and a rise in luteinizing hormone (LH). The result is a potential enhancement of corpus luteum development and a supportive shift in estrogen and progesterone levels (favoring the latter) to help manage luteal phase concerns and progesterone balance. It's important to note that this effect is dose-dependent.
Chasteberry's Benefits for Women's Health
Given its hormone-modulating effects, vitex has been used for thousands of years to support women's health concerns, namely those related to imbalances in estrogen and progesterone levels. Research suggests that chasteberry may be beneficial for managing symptoms of PMS, supporting fertility, promoting regular menstrual cycles, and aiding in menopause management.
Eases Symptoms of Premenstrual Syndrome (PMS)
One of the most popular and well-researched attributes of Vitex agnus-castus is its ability to reduce symptoms of PMS. These include constipation, irritability, depressed mood, migraines, and breast pain and tenderness. In one study, 93 percent of women given vitex reported a decrease in PMS symptoms, including depression, anxiety, and cravings. Vitex agnus-castus also appears to help reduce cyclic mastalgia, a type of breast pain linked to menstruation. Research suggests that it may be as effective as common drug treatment - but with far fewer side effects. However, two recent reviews report that although vitex appears helpful in reducing PMS symptoms, its benefits may be overestimated.
Chasteberry extract is widely used to support physical and emotional premenstrual symptoms, which can encompass mood swings, difficulty concentrating, insomnia, changes in appetite, fatigue, acne, breast tenderness, headaches, bloating, and body pains. Numerous studies explore the use of vitex for managing these symptoms.
In one study, participants took 20 mg of vitex extract daily for three months. Vitex was associated with improvements in all PMS parameters: irritability, changes in mood, headache, bloating, and breast fullness. Another similar study assessed the efficacy of chasteberry extract over three menstrual cycles in women with moderate-to-severe PMS, using a daily rating scale and the premenstrual syndrome diary (PMSD). Symptom scores for negative affect, water retention, food cravings, and pain were significantly reduced in women taking chasteberry compared to those taking a placebo at the end of the third cycle.
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May Reduce Menopause Symptoms
The hormone-balancing effects of Vitex agnus-castus may also help relieve symptoms of menopause. In one study, vitex oils were given to 23 women in menopause. Women reported improved menopause symptoms, including better mood and sleep. Some even regained their period. In a follow-up study 52 additional pre- and postmenopausal women were given a vitex cream. Of the study participants, 33 percent experienced major improvements, and another 36 percent reported moderate improvements in symptoms, including night sweats and hot flashes. However, not all studies have observed benefits.
Clinical research shows that taking vitex for eight weeks may support improvements in anxiety and vasomotor function in menopausal women. Many studies that have examined the benefits of chasteberry for menopausal symptom management often involve supplementing it in combination with other herbs. For example, a study including pre- and post-menopausal women administered an herbal formula containing black cohosh, dong quai, milk thistle, red clover, American ginseng, and chaste tree berry for three months. Participants who received the herbal formula reported a significant reduction in hot flashes, night sweats, and sleep disturbances.
May Enhance Fertility
Vitex may improve female fertility due to its possible effect on prolactin levels. This may be especially true in women with luteal phase defect, or a shortened second half of the menstrual cycle. This disorder is linked to abnormally high prolactin levels and makes it difficult for women to become pregnant. In one study, vitex was as effective as a pharmaceutical drug in reducing prolactin levels. In another study in 52 women with luteal phase defect, 20 mg of vitex resulted in lower prolactin levels and prolonged menstrual phases, while participants given a placebo saw no benefits. Yet another study gave 93 women a supplement containing Vitex agnus-castus or a placebo. After three months, women in the vitex group experienced an improved hormone balance - and 26 percent of them became pregnant. In comparison, only 10 percent of those in the placebo group became pregnant. Irregular periods can also hamper women in planning a pregnancy. Three additional studies report that vitex is more effective than a placebo in improving menstrual cycles in women with irregular periods.
A shortened luteal phase, a condition called luteal phase defect/deficiency (LPD), potentially caused by elevated prolactin levels, is associated with fertility challenges. Given chasteberry's potential to support prolactin balance and promote harmony between progesterone and estrogen, it has been studied as a natural option to support fertility in menstruating individuals.
In a randomized controlled trial of 96 women with fertility concerns (secondary amenorrhea, luteal phase defect, and idiopathic infertility), those who received an herbal formula containing chasteberry twice daily for three months were able to get pregnant more easily than those in the placebo group. In women with amenorrhea or LPD, pregnancy in the treatment group occurred more than twice as often as in the placebo group.
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Irregular Menstrual Cycles
Menstrual irregularity refers to any deviation from the typical duration and quality of the menstrual cycle and menstruation. This can include menorrhagia (frequent or heavy periods), oligomenorrhea (infrequent menstrual periods), amenorrhea (lack of menstruation), and dysmenorrhea (painful menstrual periods). Hormonal imbalances in estrogen, progesterone, and prolactin can be a cause of menstrual cycle irregularities.
In a randomized placebo-controlled double-blind study, women with luteal phase defects due to hyperprolactinemia (elevated prolactin levels) who were given 20 mg of vitex daily for three months had reductions in serum prolactin, prolonged luteal menstrual phases, and normalized serum luteal phase progesterone levels at the end of the trial.
Chasteberry and Weight Loss: Is There a Connection?
While chasteberry is not primarily marketed as a weight loss supplement, its potential influence on hormonal balance raises the question of whether it can indirectly aid in weight management. Hormonal imbalances, particularly those involving estrogen, progesterone, insulin, thyroid, and cortisol, can contribute to weight gain or hinder weight loss efforts.
Sex hormones contribute to weight loss resistance, especially in women where estrogen and progesterone have significant effects. For most women, a state of high estrogen and low progesterone is not well tolerated, so the adipose tissue will accumulate estrogen to try to clear it from the blood stream. This triggers inflammation in the adipose tissue, which may contribute to systemic inflammation.
Insulin is a hormone that sends a growth signal to the body, resulting in the storage of glucose; when insulin is secreted in excess, glucose will be stored as fat. During a state of “insulin resistance,” the body stops responding to proper signals, so both insulin and glucose levels remain high.
Thyroid hormone plays a significant role in metabolism and can be targeted to overcome weight loss resistance. The conversion from thyroxine (T4) to the biologically active triiodothyronine (T3) is an important step in activating mitochondria, allowing them to function at maximal capacity. This can help boost metabolism which may then help with weight loss.
Cortisol levels rise and interfere with progesterone metabolism, exacerbating the issue.
By supporting healthy estrogen and progesterone metabolism through ovarian production of progesterone, chaste tree berry (Vitex agnus-castus) may play a role in weight management.
However, it's important to note that the evidence supporting chasteberry's direct impact on weight loss is limited and primarily anecdotal. While it may address hormonal imbalances that contribute to weight gain, it is not a standalone solution for weight loss.
Other Potential Benefits of Chasteberry
Vitex may also offer a range of additional benefits, including:
- Reduced headaches: In one study, women prone to migraines given vitex daily for three months reduced the number of headaches they experienced during their menstrual cycles by 66 percent.
- Antibacterial and antifungal effects: Test-tube studies show that essential oils made from vitex may fight harmful fungi and bacteria, including Staphylococcus and Salmonella bacteria.
- Reduced inflammation: Test-tube and animal studies suggest that compounds in vitex may have anti-inflammatory properties.
- Bone repair: In one study, women with bone fractures given a combination of vitex and magnesium had slightly increased markers for bone repair than those given a placebo.
- Epilepsy prevention: Animal studies suggest that vitex may reduce the likelihood of epileptic seizures.
- Insect Repellent: Vitex agnus-castus may offer some protection against insects, particularly mosquitoes, flies, ticks, fleas, and head lice.
Dosage and Administration of Chasteberry
Chaste tree can be consumed as a dietary supplement, most commonly available in capsule, tea, or tincture form. Clinical trials use varying doses. Because vitex's effects are dose-dependent, it is important to consult a trained healthcare provider to determine a safe and effective dose to achieve its desired effects. Vitex standardized fruit extract (0.5% agnuside) is often dosed between 200-4,000 mg daily.
On average, only try to use chasteberry at least 1-3 times a day at 20 mg extract. Chasteberry that’s sold in a liquid extract form can be consumed up to 40 mg a day.
Side Effects and Precautions
Vitex agnus-castus is typically considered safe. Researchers report that 30-40 mg of dried fruit extracts, 3-6 grams of dried herb, or 1 gram of dried fruit per day appear safe. Reported side effects tend to be minor and include nausea, upset stomach, mild skin rash, increased acne, headache, and heavy menstrual flow.
However, pregnant and nursing women should avoid vitex, as its effects on babies haven’t been well-studied. Researchers also believe that vitex may interact with antipsychotic medications, birth control pills, and hormone replacement therapy. Therefore, you may want to discuss vitex with your doctor before taking it.
Chaste tree berry is generally well tolerated and has a low side effect profile. Mild side effects, including diarrhea, nausea, stomach discomfort, and rash, may occur with its use. Given its effects on prolactin, the use of vitex may interfere with lactation, especially at higher doses. Individuals who are breastfeeding should avoid taking vitex until speaking with a healthcare provider. Chasteberry has the potential to interact with birth control pills, drugs to treat Parkinson's disease, and antipsychotic medications. Women with hormone-sensitive health issues (i.e., ovarian, uterine, or breast cancer) should take care of their health when using chasteberry.
Lifestyle and Dietary Considerations
Hormonal imbalances are complex in origin and often require a multifaceted, comprehensive approach that starts with making healthy changes to lifestyle habits and diet. Aside from chasteberry, other ways to support hormone balance include:
- Eat a plant-based diet that incorporates phytochemical- and fiber-rich foods like greens, cruciferous vegetables, berries, herbs, and spices
- Incorporate seed cycling into your diet
- Support the liver and gut health to optimize hormone metabolism and elimination
- Keep your blood sugar balanced and address insulin resistance if present
- Exercise regularly
- Get adequate sleep
- Manage stress
- Avoid alcohol consumption
- Avoid exposure to xenoestrogens found in plastics, personal care products, and food
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