Boosting your estrogen levels naturally through your diet is possible. Estrogen, a hormone vital for various functions in a woman’s body, can fluctuate throughout the menstrual cycle and decline with age, potentially signaling menopause.
If your estrogen levels are low, your doctor might suggest hormone replacement therapy. However, there are natural methods you can try first.
Many foods contain phytoestrogens, plant compounds that mimic estrogen’s actions. These are also found in certain herbal remedies. Moreover, specific vitamins and minerals can help your body produce or utilize estrogen more efficiently. You can incorporate foods rich in these nutrients into your diet or take supplements.
Learn more about the signs of low estrogen and explore the latest research on naturally boosting your estrogen levels.
Sign of Low Estrogen
Low estrogen levels can lead to various symptoms that affect not only your reproductive health but also your overall well-being. Estrogen is crucial for reproductive functions, bone health, and regulating mood.
One common cause of low estrogen is perimenopause, the natural transition to menopause, typically occurring in women in their 40s, though the timing can vary. During perimenopause, estrogen production in the body may fluctuate, leading to symptoms such as:
– Hot flashes
– Irregular periods
– Mood swings
– Difficulty sleeping
– Cognitive issues like brain fog
– Increased risk of osteoporosis
– Incontinence
– Changes in metabolism
If you experience any of these symptoms, it’s essential to consult a doctor before making any changes to your diet or lifestyle.
Foods to Boost Estrogen
Here are the top 7 foods and remedies backed by the latest science to naturally boost your estrogen levels:
1. Soy and other legumes
Soybeans and soy products like tofu, tempeh, soy milk, and edamame are rich in isoflavones, a key type of phytoestrogen. Other legumes like chickpeas, peanuts, and beans also contain isoflavones. While there’s ongoing debate about the benefits of soy isoflavones, studies suggest they may decrease the risk of heart disease and breast cancer, as well as alleviate menopause symptoms. However, much of the evidence is preliminary, and some studies have been conducted on animals.
2. Flaxseeds
Flaxseeds are high in lignans, compounds that your body converts into phytoestrogens, aiding in estrogen metabolism. They’re also a good source of omega-3 fatty acids, essential fats that your body needs but can’t produce on its own. Research, including a small study with 140 women experiencing menopause symptoms, indicates that adding flaxseed to the diet for three months can reduce symptoms. There’s also early evidence suggesting that lignans in flaxseeds may lower the risk of breast cancer. You can incorporate flaxseeds into your diet or take flaxseed oil as a supplement.
3. Dark chocolate
Dark chocolate contains flavonoids, compounds that can mimic estrogen in the body. Research suggests that these compounds contribute to various health benefits, including mood enhancement, appetite control, and improved memory and brain function.
4. Garlic oil supplements
Garlic is packed with phytoestrogens, which can help mitigate the risks associated with estrogen imbalance. A recent study indicates that aged garlic extract can promote heart health in postmenopausal women.
5. Red clover
Red clover, a plant used in traditional medicine, may have the potential to increase estrogen levels and alleviate hot flashes. However, more research is needed to fully understand its effects.
6. Vitamin D
Vitamin D is vital for calcium and bone health, heart health, body composition, and cognitive function. It also aids in estrogen metabolism. During menopause, extra vitamin D might be beneficial. Even after menopause, vitamin D remains essential as it helps your body absorb calcium, crucial for bone health and preventing osteoporosis.
You can increase your vitamin D levels by consuming foods rich in it or taking supplements. Sources include cod liver oil, fish, egg yolks, certain mushrooms, and foods fortified with vitamin D. While sunlight exposure triggers vitamin D production in the body, many people, especially those with darker skin, may still have insufficient levels.
It’s crucial to consult your doctor before starting any supplements, as excessive vitamin D intake can lead to high blood calcium levels. Also, ensure there are no interactions with your current medications.
7. Fruits
Certain fruits contain resveratrol, a compound associated with potential health benefits like protection against cancer, inflammation, and heart disease according to a study. Fruits with phytoestrogens include:
– Apples
– Chasteberries (extracted from a shrub)
– Grapes
– Pomegranates
8. Vegetables
Vegetables are also a source of resveratrol. Vegetables rich in phytoestrogens include:
– Broccoli
– Cabbage
– Carrots
– Celery
– Potatoes
– Spinach
– Sweet potatoes
9. Whole Grains
Whole grains are rich in lignans, a type of phytoestrogen that may reduce the risk of heart disease and osteoporosis in menopausal individuals. Consider adding these whole grains to your diet:
– Barley
– Oats
– Quinoa
– Rice
– Wheat flour
10. Beverages
They contain small amounts of lignans but, consuming these beverages alone, without other sources of phytoestrogens, is unlikely to significantly impact your body’s estrogen levels.
Estrogen Imbalances in Men
Estrogen imbalances aren’t just a concern for women; men can also have high or low levels of this hormone.
– Low Estrogen: Men with low estrogen might face a higher risk of heart disease due to a condition called hypogonadism, which decreases sex hormone levels.
– High Estrogen: High estrogen levels in men can lead to symptoms like breast development, erectile dysfunction, infertility, depression, delayed puberty, and short stature. Causes include diabetes, tumors, hyperthyroidism, and liver disease. Cutting back on alcohol can help reduce high estrogen levels.
Other Ways to Manage Estrogen Levels
– If estrogen levels need a boost, such as after menopause, hormone therapy may be recommended, involving estrogen pills or injections to alleviate symptoms.
– Treatment for high estrogen levels depends on the cause and may include medication, surgery, or radiation therapy.
Summary
Phytoestrogens, found in various plant-based foods like fruits, vegetables, soy, seeds, nuts, legumes, and whole grains, can slightly impact estrogen levels in the body. If you’re worried about your estrogen levels, discuss testing and management options with your healthcare provider, which may include hormone therapy, medications, or other interventions.
