Certain foods, vitamins, and herbs may help naturally boost estrogen. Examples include soybeans, B vitamins, evening primrose oil, and dong quai.
Estrogen and progesterone are two major sex hormones in the human body. Estrogen is responsible for sex characteristics and reproductive abilities in women, while progesterone plays a supporting role in the menstrual cycle and pregnancy.
When you have low levels of estrogen and progesterone, such as during menopause, it can negatively affect your mood, sexual desire, bone health, and more.
Here are 12 ways you may be able to boost estrogen levels in your body naturally and how to know when it’s time to see a doctor. These remedies may support the creation of estrogen or replicate the activity of estrogen in your body.
1. Soybeans
Soybeans and the products produced from them, such as tofu and miso, are a great source of phytoestrogens. Phytoestrogens mimic estrogen in the body by binding to estrogen receptors and may mimic the effects of estrogen (estrogenic effects).
Researcher suggests that a higher soy intake is associated with a lower risk of breast cancer. This may be due to the estrogen-like benefits of phytoestrogens.
More extensive research is needed on soy and its effects on estrogen levels in the body.
2. Flax seeds
Flax seeds also contain high amounts of phytoestrogens. The primary phytoestrogens in flax are called lignans, which are beneficial in estrogen metabolism.
While
3. Sesame seeds
Sesame seeds are another dietary source of phytoestrogens. A
Researchers found that daily supplementation with sesame oil prevented osteoporosis in postmenopausal rats by maintaining serum estrogen and aromatase levels, which balance bone formation and resorption.
Further research is needed to determine if the effect is possible in humans.
4. B vitamins
B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of these vitamins can lead to reduced estrogen levels.
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 that they did not appear to influence the ovarian cycle among premenopausal women in the study.
A 2018 study suggests that having enough B vitamins and folate may help prevent osteoporosis and cognitive decline in menopausal women.
5. Vitamin D
Vitamin D functions as a hormone in the body. A 2021 study suggests that both vitamin D and estrogen work together to reduce the risk of cardiovascular disease.
The link between these hormones is due to the role that vitamin D plays in estrogen synthesis. This indicates a potential benefit of vitamin D supplementation in low estrogen levels.
6. Boron
Boron is a trace mineral that plays various roles in the body. It’s been researched for its positive benefits in reducing the risk of certain types of cancer. Boron is also necessary for the metabolism of the sex hormones testosterone and estrogen.
Researchers believe that
7. DHEA
DHEA, or dehydroepiandrosterone, is a naturally occurring hormone that can be converted to estrogen and testosterone. Within the body, DHEA is first converted to androgens and then further converted to estrogens.
A
8. Black cohosh
Black cohosh is a traditional Native American herb that has historically been used to treat a variety of conditions, including menopause and menstrual issues.
A 2021 review suggested that black cohosh, either alone or combined with other herbal supplements like St. John’s Wort, helped reduce some people’s symptoms of menopause. This may suggest a possible benefit of black cohosh supplements when estrogen is low.
9. Chasteberry
Chasteberry is a traditional herbal treatment that’s most well known for its use in gynecological conditions, such as PMS.
In a 2022 review of traditional uses of Vitex, researchers reviewed the available literature for the Vitex species, which includes chasteberry. They found reports that it was helpful to improve “female health,” such as menstrual conditions and premenstrual symptoms.
An older study from 2013 found that Vitex exhibited estrogenic effects at the dosages of 0.6 and 1.2 grams/kilogram of body weight. These benefits most likely come from a phytoestrogen in chasteberry called apigenin.
10. Evening primrose oil
Evening primrose oil (EPO) is a traditional herbal remedy that contains high levels of omega-6 fatty acids, making it a popular supplement for conditions such as PMS and menopause. However, very little recent research has examined the benefits of evening primrose oil for estrogen.
However, one older
11. Red clover
Red clover is an herbal supplement that contains a handful of plant compounds called isoflavones that may act like estrogen in the body. These isoflavones include:
- biochanin A
- formononetin
- genistein
- daidzein
A 2021 meta-analysis of randomized controlled trials examined the impact of red clover on hot flashes, menopausal and perimenopausal in women. The researchers found taking red clover isoflavone extract caused a statistically moderate reduction in the daily occurance of hot flashes.
12. Dong quai
Dong quai is a traditional Chinese medicine commonly taken for the symptoms of menopause. Like the other herbal supplements above, dong quai contains compounds that function as phytoestrogens.
In one
Natural interventions might not be effective for everyone. Certain people are extremely sensitive to the symptoms of low estrogen, which include:
- hot flashes
- changes in mood
- painful sex
- depression
When these symptoms interfere with daily life and natural methods aren’t helping, there are medical treatments available.
Hormone replacement therapy is a common treatment for menopause. It involves replacing estrogen and progesterone through:
- shots
- pills
- creams
- vaginal suppositories
The risks of hormone replacement therapy include an increased risk of:
- blood clots
- cardiovascular disease
- stroke
- breast cancer
Too much estrogen, also called estrogen dominance, can be caused by various factors. Some women naturally produce more estrogen than progesterone, and supplementation for low estrogen can also cause this type of hormonal imbalance.
The symptoms of high estrogen in women include:
- bloating
- irregular periods
- changes in mood
- anxiety
- memory problems
Men can also experience estrogen dominance, which presents as gynecomastia, erectile dysfunction, and infertility.
If you begin to experience any of these symptoms after using natural estrogen supplements, it may be due to too much estrogen.
If natural remedies aren’t helping your symptoms of low estrogen or progesterone, it may be time to visit a doctor. You can discuss other interventions, such as hormone replacement therapy. You can also explore other dietary and lifestyle changes that may help to reduce low estrogen symptoms.
Some herbal supplements shouldn’t be taken with other drugs, so ask your doctor before beginning these supplements if you’re on any existing medications.
If you notice any adverse side effects after beginning herbal supplements for low estrogen, see a doctor immediately.
Estrogen and progesterone are important sex hormones, especially in the female body. Low estrogen and progesterone are generally caused by menopause or other health conditions.
Functional foods, vitamins and minerals, and herbal supplements are all-natural ways to boost estrogen in the body.
If natural methods aren’t enough to boost your estrogen levels, visit your doctor to discuss other treatment options, such as hormone replacement therapy.
