Dante Carrillo
Estrogen is a naturally occurring hormone that is key to women's sexual and reproductive development. It also has health benefits for both women and men, including supporting bone health, mood regulation, and a lower cancer risk. Estrogen levels typically start to dip during perimenopause, the period leading up to menopause. However, there are ways to boost estrogen levels naturally through diet, by consuming foods that contain phytoestrogens, a plant compound that has similar functions to estrogen.
How to increase estrogen diet
| Characteristics | Values |
|---|---|
| Vitamins and minerals | Boron, Vitamin B, Vitamin D, Vitamin E |
| Natural supplements | Black cohosh |
| Synthetic hormones | DHEA |
| Herbal supplements | Red clover |
| Phytoestrogens | Flaxseeds, Soy, Sesame seeds, Broccoli, Brussel sprouts, Kale, Nuts (cashews, almonds, peanuts, pistachios), Garlic, Peaches, Blueberries, Strawberries, Blackberries, Apples, Pomegranates, Cranberries, Grapes, Carrots, Oats, Wheat germ |
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What You'll Learn
Soy products like tofu, tempeh, edamame, and soy milk
Soy isoflavones can produce estrogen-like activity in the body by mimicking the effects of natural estrogen. They have been linked to many health benefits, including reduced cholesterol and a lower risk of heart disease in healthy adults. Soy is also rich in a range of essential vitamins and minerals and can support heart health as an alternative to red and processed meats.
Some studies have shown that soy consumption can alter estrogen metabolism in postmenopausal women, potentially reducing hot flashes and other unpleasant symptoms that accompany menopause. In many Far East Asian countries where soy is eaten daily, women experience fewer menopausal symptoms. However, the research is conflicting as to whether soy is a primary contributor to this reduction.
It is important to note that the effect of soy isoflavones on human estrogen levels is complex, and more research is needed. While most studies point to positive effects, there is some concern that a high intake of phytoestrogens may cause hormonal imbalances, especially in men's fertility.
When incorporating soy into your diet, it is recommended to choose whole soy foods like tofu, tempeh, edamame, and soy milk, which are good sources of isoflavones. Soy-based products like soy sauce and soybean oil do not contain enough isoflavones to provide the potential benefits of soy and may even be detrimental due to their high sodium and trans-fat content.
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Flaxseeds, sesame seeds, and nuts
Flaxseeds, also known as flax, are considered phytoestrogens, which have a weak estrogen-like effect in the body. They contain lignans, which are plant polyphenols that can help regulate estrogen levels by binding to excess estrogen. Flaxseeds are also a source of omega-3 fatty acids and have antioxidant properties, supporting cardiovascular health. To get the most out of flaxseeds, it is recommended to grind them before adding them to dishes. They can be sprinkled on yogurt, cereal, or salads, baked into cookies or bread, or blended into smoothies.
Sesame seeds are another excellent source of lignans, which help block excess estrogen during the second phase of the menstrual cycle when progesterone rises. They are also a rich source of zinc, which is important for the formation of the corpus luteum in the ovaries. Additionally, sesame seeds have been shown to improve blood lipids and antioxidants, especially beneficial for postmenopausal women. Sesame seeds are versatile and can be easily incorporated into various meals.
Nuts, such as cashews, almonds, peanuts, and pistachios, are also worth including in an estrogen-boosting diet. These nuts are a great source of heart-healthy phytoestrogens, which can help reduce the risk of chronic diseases. They are convenient to add to your diet as a snack or a topping for various dishes.
It is important to note that while these foods may support hormonal balance, individual responses may vary. The best approach is to incorporate these foods as part of a balanced diet and consult a healthcare professional for personalized advice.
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Fruits like peaches, blueberries, strawberries, and blackberries
Peaches, in particular, are a great source of phytoestrogens in the form of lignans. They are also packed with vitamins and minerals. A 2009 analysis of studies suggests that a lignan-rich diet may decrease the risk of breast cancer by 15% in postmenopausal females. However, more research is needed to understand the potential benefits.
Blueberries are also a rich source of fiber, vitamins, and antioxidants, in addition to containing high levels of phytoestrogen lignans.
Strawberries and blackberries are also among the berries that are rich in phytoestrogens. They are loaded with vitamins, minerals, fiber, and beneficial plant compounds, including phytoestrogens.
In addition to these fruits, there are other foods that can help increase estrogen levels. For example, soy isoflavones may produce estrogen-like activity in the body by mimicking the effects of natural estrogen. Research suggests that soy isoflavones may help make hot flashes less frequent and less severe. Additionally, eating a diet rich in soy early in life may lower breast cancer risk. However, the effect of soy isoflavones on human estrogen levels is complex, and more research is needed before health experts can draw conclusions.
Some vitamins and minerals can also help your body produce estrogen and use it more effectively. For example, vitamin B helps your body create and use estrogen, while vitamin D functions as a hormone in the body and helps with estrogen production.
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Vitamins and minerals like boron, vitamin B, vitamin D, and vitamin E
Boron is an element that can be consumed to treat menstrual cramps, and it can also be used vaginally to treat yeast infections. It is also used to treat boron deficiency, vaginal yeast infections, and skin damage caused by radiation therapy. Boron may also have antioxidant effects. Boron is likely safe when consumed in doses that do not exceed 20 mg daily. Boric acid, a common form of boron, can be used to treat vaginal yeast infections and can be applied vaginally for up to 6 months. However, taking boron by mouth in higher doses is possibly unsafe and has been linked to birth defects and lower birth weights.
Vitamin B helps the body create and use estrogen. Vitamins B2, B6, and B12 are one-carbon nutrients that do not appear to influence the ovarian cycle among premenopausal women. However, higher intakes of vitamin B2 are associated with a small decrease in serum estradiol among healthy, regularly menstruating women. Additionally, higher intakes of B2 and B12 are associated with lower plasma homocysteine concentrations.
Vitamin D functions as a hormone in the body and helps with estrogen production. Research suggests that vitamin D supplementation may be an alternative to estrogen-lowering drugs for overweight and obese women to reduce their breast cancer risk. Vitamin D is naturally found in some foods, such as fatty fish, and it is produced within the body when the skin is exposed to sunlight. Just 10 minutes of sun per day is enough to trigger adequate vitamin D production.
Vitamin E may help reduce hot flashes and insomnia. It is also important in building collagen, membrane functioning, and metabolism of the cells. Vitamin E has been shown to improve vaginal atrophy and has the potential to be an alternative therapy to estrogen therapy. However, data on the use of vitamin E in menopausal symptom treatment are largely incomplete and inconclusive.
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Supplements like DHEA, red clover, and black cohosh
DHEA, or dehydroepiandrosterone, is a synthetic version of a naturally occurring hormone that can help produce other hormones such as estrogen and testosterone. It is available in pills, powders, and topical treatments. While DHEA supplements may help reduce abdominal fat and improve insulin resistance, they can also lower levels of HDL ("good") cholesterol in the body and affect blood sugar levels. There is also uncertainty about whether DHEA supplementation is safe or reduces health risks. For instance, while DHEA may help alleviate menopausal symptoms without increasing the risk of certain cancers, unlike prescription hormone replacement therapy, there is no proof that it does not increase the risk of these cancers. Furthermore, since DHEA can be converted into estrogen or testosterone, it may be dangerous for individuals with a history of hormone-sensitive cancers. Therefore, it is important to consult with a doctor before taking DHEA, especially for individuals with a history of cancer or who are at high risk.
Red clover is a perennial herb that is rich in isoflavones, or plant-based chemicals that produce estrogen-like effects in the body. Isoflavones have shown potential in treating menopause symptoms such as hot flashes, improving cardiovascular health, and protecting against osteoporosis. Additionally, red clover isoflavones have been linked to an increase in HDL ("good") cholesterol in pre- and postmenopausal women, improved arterial compliance, and better blood flow. However, evidence of its effectiveness in reducing menopausal symptoms is mixed, and there are concerns about the safety of isoflavones due to the side effects associated with taking estrogen. Furthermore, red clover may interfere with certain medications, such as tamoxifen and anticoagulants (blood thinners), so it is important to exercise caution and consult a healthcare professional before taking red clover supplements.
Black cohosh is a popular women's health supplement that functions as a phytoestrogen, a plant-based compound that mimics the action of estrogen. It is commonly used to relieve menopause symptoms, and there is evidence that it can improve psychological symptoms and reduce sleep disturbances related to menopause. Additionally, black cohosh may have a beneficial effect on weight management in menopausal women, although the evidence for this is minimal. However, it is important to note that black cohosh has been linked to some severe cases of liver damage, and there are concerns about its potential to worsen breast cancer or increase breast cancer risk. Therefore, individuals with liver disease or those taking medications that may harm the liver should avoid black cohosh. As with any supplement, it is advisable to consult a healthcare professional before taking black cohosh to ensure safety and avoid potential drug interactions.
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Frequently asked questions
Phytoestrogens are natural plant compounds that function similarly to the estrogen produced by the human body. They are believed to have antioxidant properties that help fight cell damage and chronic diseases. They are also known to help alleviate menopausal symptoms like hot flashes and night sweats.
Soy, flax seeds, sesame seeds, almonds, garlic, and pistachios are some foods that are rich in phytoestrogens. Soybeans can be consumed as edamame or processed into tofu and tempeh. Flax seeds can be sprinkled on dishes or baked into bread and cookies.
Yes, vitamins B, D, and E are known to help the body create and use estrogen more effectively. Boron, a mineral, can also help the body absorb estrogen. Black cohosh and DHEA are supplements that can help alleviate menopause symptoms associated with low estrogen.
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