Vegan Diets: Estrogen Levels And You

A vegan diet can affect your hormones. According to TRT UK, a leading hormone resource, phytoestrogens – plant-derived compounds with oestrogen-like activity – are abundant in vegan diets and can influence oestrogen levels in the body. Phytoestrogens are found in soy products, flaxseeds, and legumes. However, processed soy products contain phytoestrogens that mimic estrogen in the body, increasing estrogen levels and potentially leading to skin issues, hair loss, irregular menstrual cycles, weight issues, fatigue, anxiety, and depression.

In addition, a vegan diet may impact blood sugar levels, amino acid intake, fat intake, and thyroid health, all of which play a role in hormone regulation. While a vegan diet can be healthy and nutritious, it's important to be aware of how it may affect your hormones and ensure adequate intake of certain nutrients.

Phytoestrogens in vegan diets can influence oestrogen levels

Phytoestrogens are plant-based compounds with a similar chemical structure to oestrogen, a hormone that is present in all humans and is essential for health. They are found in many plants and foods, such as soy products, flaxseeds, legumes, and dairy. Phytoestrogens have an "oestrogen-like activity" and can influence oestrogen levels in the body.

Research indicates that phytoestrogens can both mimic and modulate the effects of endogenous oestrogens, which may help balance hormone levels, particularly in women experiencing menopause. For example, studies have shown that high soy intake can help to reduce the frequency and severity of hot flushes. Phytoestrogens also contain antioxidants, which can help reduce oxidative stress, another hormone.

However, it is important to note that people have to consistently consume fairly high amounts of phytoestrogens for them to have any measurable effect on the body. Most foods contain low amounts of phytoestrogens, and in comparison to the amount of oestrogen the body naturally produces, the intake from everyday foods is usually very small.

A vegan diet may not provide enough iodine, which is key to the thyroid hormone

A vegan diet may not provide enough iodine, which is a key component of the thyroid hormone thyroxine. Thyroid hormones are crucial for regulating weight, energy levels, internal temperature, and metabolism. They also play a role in skin, hair, and nail health.

Iodine is naturally found in abundance in animal products such as cow's milk, dairy, eggs, fish, and shellfish. As a result, vegans may be at a higher risk of iodine deficiency, which can lead to an enlarged thyroid gland or a condition called hypothyroidism, where the thyroid gland cannot produce enough hormones.

To ensure adequate iodine intake, it is recommended that vegans include iodine-rich foods in their diet, such as seaweed, iodized salt, and fortified plant-based milk, wheat flour, and rice. Maintaining optimal iodine levels is crucial for thyroid function and preventing hypothyroidism, which is associated with fatigue, weight gain, and hormonal imbalances.

In addition to iodine, selenium, found in Brazil nuts and sunflower seeds, is also important for thyroid health. By including these foods in their diet, vegans can help support healthy thyroid function and overall well-being.

Vegan diets can be high in carbohydrates, which can cause blood sugar spikes

For example, if you dump a cup of apple or orange juice into a banana smoothie, your blood sugar will rise drastically. It's essential to balance your meals with fats, fiber, and protein to keep blood sugar stable and hormones happy and healthy. If your meals are out of balance and your blood sugar spikes, you'll eventually feel tired and crave quick-acting energy from poor food sources.

A happy middle ground when it comes to diet is to opt for lots of non-starchy veggies, leafy greens, and whole grains with stable, nutrient-dense fats and high-quality protein. To achieve stable blood sugar, every meal should include protein, fat, fiber, and a mindful portion of carbohydrates. Your carbohydrate source shouldn't be the only thing on your plate. It needs to be balanced with quality protein, fat, and fiber to ensure a slower release of sugar into the blood.

Vegan diets may not provide enough vitamin A, iodine, iron, selenium, tyrosine, zinc and copper, which are necessary for thyroid health

A vegan diet can be a healthy and nutritional way of life, but it's important to know how your diet can affect your hormones and what foods you may need more of.

The thyroid is a butterfly-shaped gland in the neck that converts iodine into thyroid hormones. The body does not produce iodine, so it needs to be obtained from food. Iodine is naturally found in abundance in animal products such as cow's milk, dairy, eggs, fish, and shellfish. Vegans can obtain iodine from seaweed, iodised salt, and fortified foods such as plant-based milk, wheat flour, and rice. However, research has shown that vegans tend to have significantly lower iodine levels than omnivores.

In addition to iodine, selenium is also crucial for thyroid health. Selenium can be found in Brazil nuts and sunflower seeds. A study of vegan and vegetarian women in the UK found that they were at risk of low intakes of selenium, with particularly low intakes of 24.7 ± 11.9 μg/day.

Vitamin A, iron, zinc, and copper are also important for thyroid health. While these nutrients can be obtained from plant-based sources, vegans may need to pay extra attention to ensure they are consuming enough. For example, plant-based products contain non-heme iron, which is harder for the body to absorb. As a result, vegans may need to consume twice the recommended amount of iron to meet their needs.

Ensuring adequate intake of these nutrients is vital for maintaining optimal thyroid function and preventing hypothyroidism, which can cause fatigue, weight gain, and hormonal imbalances. A well-planned vegan diet that includes a variety of nutrient-rich plant-based foods and, in some cases, supplements can help meet these nutritional needs.

A vegan diet may not provide enough amino acids, which are important for liver function and gut health

Amino acids are the building blocks of proteins, which are used by our bodies for a range of functions. They form chains and bind to form proteins. While protein is best known for its role in muscle building and fitness gains, it is integral to our well-being and health.

There are nine essential amino acids that our bodies need to function but cannot make for themselves. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Histidine, for example, is vital to the immune system, while isoleucine assists in releasing energy and leucine is involved in the growth and building of strong muscles. Threonine, meanwhile, has a range of functions that benefit the teeth, metabolism of fatty acids, and the liver.

A well-planned vegan diet, rich in legumes, nuts, seeds, and whole grains, can support healthy amino acid levels. For instance, wholewheat flour is a protein-rich ingredient used to make bread and pasta and thicken sauces. It is a lean protein option and is typically richer in nutrients and fibre, which is excellent for gut health. Chia seeds are another great source of amino acids and are rich in soluble and insoluble fibre, which can be great for normalising your blood cholesterol, gut health, and the microbiome.

However, there are some compounds that people on a vegan diet may struggle to consume, such as iodine-rich foods. Iodine is a key component of the thyroid hormone, which regulates weight, energy levels, internal temperature, skin, hair, and nail growth, as well as metabolism. Vegans should ensure they have an adequate intake of iodine from foods such as seaweed, iodised salt, and fortified foods such as plant-based milk, wheat flour, and rice.

Frequently asked questions