Everyone knows their bodies will change with age — hair may turn gray, skin wrinkles, and eyesight may worsen. But hormonal changes are also happening beneath the surface. For people assigned female at birth, a decrease in estrogen can significantly impact how they feel.
Most people primarily associate estrogen with reproductive health. While supporting reproductive organs and processes is its primary function, estrogen also plays a vital role in:
- Bone density and strength
- Cardiovascular health and function
- Emotional well-being and mood regulation
Fortunately, there are natural ways to combat low estrogen levels, not all of which involve hormone replacement therapy (HRT). You might be able to increase your estrogen levels naturally by incorporating specific foods and considering herbal and vitamin supplements into your diet.
Let’s explore these natural solutions in more detail. It’s always recommended to consult with your primary care physician (PCP) to determine the best approach for your individual needs.
Understanding Low Estrogen: Causes and Symptoms
Estrogen levels naturally begin to decline during perimenopause, the transitional period leading up to menopause, which marks the end of menstruation. However, low estrogen can also be caused by various other factors, including:
- Breastfeeding
- Cancer treatments such as chemotherapy and radiation
- Postpartum period after childbirth
- Eating disorders and excessive dieting
- Surgical removal of the uterus (hysterectomy)
Hormone levels are dynamic and can fluctuate daily and vary significantly from person to person. What is considered normal for one individual may differ for another. Estrogen levels naturally change throughout the menstrual cycle, becoming more irregular during perimenopause and ceasing after menopause.
Common symptoms associated with low estrogen can include:
- Cognitive difficulties and “brain fog”
- Reduced libido and decreased sexual desire
- Hot flashes and night sweats
- Irregular menstrual cycles or amenorrhea
- Mood swings, anxiety, and depression
- Insomnia and sleep disturbances
- Vaginal dryness and discomfort
If you experience these symptoms and suspect low estrogen, consulting your PCP for a blood test is crucial. A blood test is the only definitive way to determine if your estrogen levels are low.
Natural Strategies to Increase Estrogen Levels
If you are experiencing symptoms related to low estrogen, several natural approaches can be considered. It’s important to note that research on the effectiveness of these natural solutions in managing estrogen levels is still evolving, and individual results may vary.
Natural solutions that may help improve low estrogen levels include dietary modifications, vitamin and mineral supplementation, and herbal remedies.
1. Dietary Approaches: Foods Rich in Phytoestrogens
All plants contain phytochemicals, which are naturally occurring compounds known for their antioxidant properties and protective effects against cellular damage. Phytoestrogens are a specific group of phytochemicals that possess estrogen-like properties. When consumed, these compounds are absorbed by the body during digestion and can mimic the effects of estrogen.
The primary types of phytoestrogens include:
- Coumestans
- Isoflavones
- Lignans
- Stilbenes
Foods that are particularly rich in these phytoestrogens include:
- Fruits: Apples, berries (strawberries, blueberries, raspberries), grapes, peaches, pears, plums, and cherries.
- Grains: Barley, oats, and wheat germ.
- Plant-Derived Liquids: Beer (in moderation), coffee, olive oil, red wine (in moderation), and tea (especially green tea).
- Nuts and Seeds: Almonds, flaxseeds, peanuts, sesame seeds, sunflower seeds, and walnuts.
- Soy and Soy Products: Soybeans, tofu, tempeh, edamame, miso soup, and miso paste. Soybeans and soy products are particularly high in isoflavones.
- Vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, kale, onions, spinach, and sprouts.
Research indicates that consuming phytoestrogens may offer health benefits, particularly when aiming for an average daily intake of around 50 mg. This amount is roughly equivalent to ½ cup of cooked soybeans. Incorporating a variety of phytoestrogen-rich foods into your daily diet can be a beneficial strategy for naturally supporting estrogen levels.
2. Vitamins and Minerals Essential for Estrogen Production
Certain vitamins and minerals play crucial roles in the body’s ability to produce and utilize estrogen effectively. To potentially increase estrogen levels naturally, consider ensuring adequate intake of the following:
- Boron: This trace mineral is essential for various bodily functions and plays a role in hormone metabolism, including the absorption and utilization of both testosterone and estrogen. Boron can be found in foods like fruits, vegetables, nuts, and legumes.
- Vitamin B Complex: B vitamins, particularly vitamin B6 and vitamin B12, are vital for overall health and contribute to hormone balance. They are involved in the synthesis and effective use of estrogen in the body. Good sources of B vitamins include whole grains, meat, poultry, fish, eggs, legumes, and green leafy vegetables.
- Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D acts more like a hormone in the body and is involved in various physiological processes, including hormone production. Vitamin D is synthesized in the skin upon sun exposure and can also be obtained through foods like fatty fish, egg yolks, and fortified dairy products, as well as supplements.
- Vitamin E: Studies suggest that vitamin E may help alleviate some symptoms associated with low estrogen, such as hot flashes and insomnia, particularly in postmenopausal women. Vitamin E is a potent antioxidant found in nuts, seeds, vegetable oils, and green leafy vegetables.
It’s important to consult with a healthcare professional to determine appropriate dosages and ensure these supplements are suitable for your individual health needs.
3. Natural Estrogen Supplements: Herbal Remedies
Various natural supplements are purported to help alleviate symptoms of low estrogen. However, it’s crucial to exercise caution as supplements are not rigorously regulated by the U.S. Food and Drug Administration (FDA). Always consult with your PCP before starting any new supplements, especially if you have underlying health conditions or are taking other medications.
Natural supplements that are often discussed for their potential effects on estrogen levels include:
- Black Cohosh: This herbal remedy, traditionally used in Native American medicine, is commonly used to manage menopausal symptoms associated with low estrogen, particularly hot flashes. Some smaller studies have shown it to be effective in reducing hot flashes.
- DHEA (dehydroepiandrosterone): DHEA is a naturally occurring hormone produced by the adrenal glands. Synthetic versions are available in various forms, including pills, powders, and topical treatments. DHEA can be converted into other hormones in the body, including testosterone and estrogen.
- Red Clover: Red clover is an herbal supplement rich in phytoestrogens, particularly isoflavones. Research suggests that red clover may be effective in reducing hot flashes in menopausal women. However, more research is needed to definitively confirm whether red clover can directly increase estrogen levels.
While these natural approaches may offer potential benefits for managing low estrogen symptoms, it’s essential to remember that they are not a substitute for medical advice and treatment. Always discuss your concerns and treatment options with your healthcare provider to determine the most appropriate course of action for your individual health situation.
