Jeffrey Salazar
Estrogen is a critical hormone for both female and male sexual function, playing a key role in reproductive health. Estrogen levels are higher in women, but they are important for men's health too. A decline in estrogen levels can lead to symptoms such as hot flashes and night sweats, and in some cases, low estrogen can increase the risk of certain chronic diseases. While hormone replacement therapy (HRT) is an option, there are also natural ways to boost estrogen in the body, including through diet.
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What You'll Learn
Eat more soy, flax seeds, and sesame seeds
Estrogen is a naturally occurring hormone that is key to women's sexual and reproductive development. It is also important for both men's and women's bone health, mood regulation, and cancer risk reduction. Phytoestrogens, a form of dietary estrogen, can be obtained from food.
Soy, flax seeds, and sesame seeds are rich sources of phytoestrogens. Soy, for example, is a complete protein, containing all nine essential amino acids that the body cannot make and must be obtained from the diet. Soy can be included in your diet in the form of tofu, tempeh, edamame, and soy milk. Whole soy foods, such as tofu and soybeans, as well as processed versions like soy protein powders, can be considered.
Flax seeds are the richest dietary source of lignans, which are polyphenols found in plants. Flax seeds can be easily incorporated into your diet by sprinkling them on dishes, baking them into bread and cookies, or blending them into smoothies and spreads.
Sesame seeds are another versatile addition to your meals. Sesame ingestion has been shown to improve blood lipids in humans and antioxidative ability in animals. Sesame seeds may also help improve cholesterol levels.
While these foods are associated with positive health effects, it is important to consult with a doctor about managing hormone levels through dietary changes.
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Consume foods rich in phytoestrogens, like garlic
Consuming foods rich in phytoestrogens is a great way to add estrogen to your diet. Phytoestrogens are natural compounds that exist in many plants and foods, and they have a similar chemical structure to estrogen. This means that when they enter the body, they are treated as estrogen, and can have similar effects.
Garlic is a food that is rich in phytoestrogens and can be a great addition to your diet. It has been shown to influence estrogen levels in the body and may help reduce age-related bone loss. It also has other health benefits, such as lowering cholesterol, reducing blood pressure, and preventing clots, all of which are risk factors for heart disease.
It is important to note that the intake of phytoestrogens from everyday foods is usually very small compared to the amount of estrogen the body naturally produces. As a result, you may need to consume relatively high amounts of phytoestrogens to see any measurable effect on your health. For example, soy contains a phytoestrogen called isoflavone, and you would need to consume between 40 and 70 milligrams per day to produce health effects.
In addition to garlic, there are other foods that are rich in phytoestrogens that you can incorporate into your diet. These include cruciferous vegetables like broccoli, Brussels sprouts, and kale, which also have anti-cancer and anti-inflammatory properties. Nuts like cashews, almonds, peanuts, and pistachios are also a great source of heart-healthy phytoestrogens and can be easily added to your diet.
While most research on the effects of phytoestrogens points to positive outcomes, it is important to talk to your doctor about managing your hormone levels with your diet. They can provide guidance on the appropriate intake levels and any potential risks or interactions with other medications you may be taking.
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Take vitamin B, D, E, and boron supplements
While there are no supplements that directly increase estrogen, certain supplements can help balance hormone levels.
Vitamin B
B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of vitamin B can lead to reduced estrogen levels. However, the research is mixed regarding the impact of vitamin B on ovarian cycles in premenopausal women. A 2021 study of dietary intakes of vitamins B2, B6, and B12 in premenstrual women found no impact on the ovarian cycle.
Vitamin D
Vitamin D functions as a hormone in the body and works with estrogen to reduce the risk of cardiovascular disease. Vitamin D supplementation may be a practical alternative to estrogen-lowering drugs for overweight and obese women to reduce their breast cancer risk. However, there is no consensus on the optimal blood level of vitamin D necessary for lowering sex hormones.
Vitamin E
Vitamin E has been proposed to reduce a woman's risk of developing breast cancer. However, the exact mechanism remains unknown.
Boron
Boron is a trace mineral that plays various roles in the body. It is necessary for the metabolism of the sex hormones testosterone and estrogen. Boron is commonly consumed for menstrual cramps, and boric acid is used vaginally for yeast infections, although evidence is limited. Boron may increase estrogen levels post-menopause. However, boron might act like estrogen, so if you have any condition that might be made worse by estrogen, avoid boron supplements or high amounts of boron from food.
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Try herbal remedies like red clover or black cohosh
Red clover (Trifolium pratense) is a flowering plant that is commonly consumed as a legume. It is also available as a supplement and is marketed for female health. Red clover contains phytoestrogens, which are plant chemicals that are similar to the hormone estrogen.
Red clover is often used to ease symptoms of menopause, such as hot flashes and night sweats. It is also used to treat weak and brittle bones, breast pain, and male-pattern baldness. However, it is important to note that there is currently no scientific evidence to support these uses. Additionally, red clover may not be safe for those who are pregnant or breastfeeding, as it could interfere with hormone balances. It may also worsen conditions that are sensitive to estrogen, such as breast cancer, ovarian cancer, and endometriosis. The typical dose of red clover is 40-80 mg daily for up to one year, but it is always best to speak with a healthcare provider to determine the appropriate dose for your specific needs.
Black cohosh is another herbal remedy that is well-known for easing symptoms of menopause. It is available in capsule, liquid extract, or tea form. Black cohosh exhibits estrogenic activity, meaning it behaves like the hormone estrogen. This may be beneficial for menopausal women experiencing weight management issues or psychological symptoms. However, black cohosh may worsen existing breast cancer or increase the risk of developing it. It is also possibly unsafe for those who are pregnant or breastfeeding, as it may increase the risk of miscarriage. Black cohosh has also been linked to some severe cases of liver damage, so it should not be taken if you have liver disease or are taking other supplements or medications that may affect your liver. The typical dose of black cohosh is 8-160 mg daily for up to one year, but it is important to consult a healthcare professional to determine the appropriate dose for your specific condition.
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Avoid red meat, sweets, and refined grains
While there are no specific foods that contain estrogen, there are foods that contain phytoestrogens, a plant-based nutrient that has similar effects on the body. These include soy, flaxseeds, peaches, nectarines, blueberries, strawberries, garlic, red wine, sesame seeds, broccoli, Brussels sprouts, kale, and nuts.
However, when trying to increase estrogen in your diet, it is also important to avoid certain foods that can negatively impact your health or disrupt your estrogen levels. This includes avoiding red meat, sweets, and refined grains.
Red meat and processed meat have been linked to an increased risk of heart disease, cancer, diabetes, and premature death. While there are conflicting studies, most global health organizations maintain that lowering red meat consumption can reduce these health risks. Therefore, it is advisable to limit or cut back on red meat in your diet.
Similarly, excessive sugar consumption can lead to health issues and disrupt estrogen levels. Sugar is often added to many processed foods, including breads, yogurts, juices, and sauces. To avoid a sugar rush or slump, it is important to be mindful of your sugar intake and opt for healthier alternatives. Choose whole grains, fruits, and vegetables, which provide carbohydrates and the feel-good brain chemical serotonin without the same negative impacts as sweets.
Finally, refined grains should also be avoided or limited in your diet. Refined grains have been milled, removing the bran and germ to improve texture and shelf life. However, this process also removes dietary fiber, iron, and B vitamins. Examples of refined grains include white flour, corn grits, white bread, and white rice. Instead, opt for whole grains, which provide more nutritional benefits and are associated with a reduced risk of heart disease.
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Frequently asked questions
Some natural ways to add estrogen to your diet include eating foods rich in phytoestrogens, such as flaxseeds, soybeans, edamame, tofu, tempeh, soy milk, sesame seeds, garlic, red clover, dark chocolate, and cruciferous vegetables like broccoli, Brussels sprouts, and kale.
Phytoestrogens are molecules that occur naturally in plants and function similarly to estrogen. They can be found in many foods, including soybeans, flaxseeds, and sesame seeds.
Vitamins B, D, and E, as well as the mineral boron, can help increase estrogen levels. Vitamin B helps the body create and use estrogen, vitamin D functions as a hormone and aids in estrogen production, vitamin E may reduce hot flashes and insomnia, and boron helps the body absorb testosterone and estrogen.
If natural remedies are not helping your symptoms of low estrogen, you should consult a doctor. They may recommend hormone replacement therapy (HRT) or other interventions. It is important to talk to your doctor before starting any herbal supplements, especially if you are taking other medications.
