Everyone knows that bodies change as they age. Hair may turn gray, wrinkles appear, and eyesight can worsen. However, hormonal changes are also occurring beneath the surface. For individuals assigned female at birth, a decrease in estrogen can significantly impact their overall well-being.
While estrogen is commonly recognized as a reproductive hormone, primarily supporting reproductive organs and processes, its role extends far beyond. Estrogen is also critical for:
- Bone density and strength
- Cardiovascular health
- Mood regulation
Fortunately, there are natural approaches to address low estrogen levels, beyond hormone replacement therapy (HRT). Dietary adjustments, including incorporating specific foods, along with certain herbal and vitamin supplements, may help naturally boost estrogen levels.
Continue reading to explore these natural solutions and consult with your primary care physician (PCP) to determine the best approach for your individual needs.
Understanding the Causes of Low Estrogen
Estrogen levels naturally begin to decline during perimenopause, the transitional phase leading up to menopause (the cessation of menstruation). However, various other factors can contribute to low estrogen levels, including:
- Breastfeeding
- Cancer treatments
- Post-childbirth
- Eating disorders
- Hysterectomy (removal of the uterus)
Recognizing the Signs of Low Estrogen
Hormone levels are dynamic and vary from person to person. What is considered normal for one individual may differ from another. Estrogen levels fluctuate throughout the menstrual cycle, becoming irregular during perimenopause and ceasing after menopause.
Common symptoms associated with low estrogen can include:
- Cognitive difficulties, often described as “brain fog”
- Reduced libido or sexual desire
- Hot flashes
- Irregular menstrual cycles
- Mood swings and irritability
- Sleep disturbances
- Vaginal dryness
If you experience symptoms suggestive of low estrogen, consulting your PCP for a blood test is crucial. A blood test is the only definitive way to determine if estrogen levels are low.
Natural Dietary Strategies: Foods to Increase Estrogen
For those experiencing symptoms related to low estrogen, natural approaches can be beneficial. It’s important to note that research on the effectiveness of these natural solutions in managing estrogen levels is still ongoing.
Here are dietary strategies focusing on foods that may naturally improve low estrogen levels:
1. Incorporating Phytoestrogen-Rich Foods
Plants contain phytochemicals, which are compounds acting as antioxidants and protecting against cellular damage. Phytoestrogens are a specific group of phytochemicals that mimic estrogen. When consumed, the body absorbs phytoestrogens during digestion and recognizes them as estrogen.
The primary types of phytoestrogens include:
- Coumestan
- Isoflavones
- Lignans
- Stilbene
Foods naturally abundant in these phytoestrogens include:
- Fruits: Apples, berries, grapes, peaches, pears, and plums.
- Grains: Barley, oats, and wheat germ.
- Plant-Derived Liquids: Beer, coffee, olive oil, red wine, and tea.
- Nuts and Seeds: Almonds, flaxseeds, peanuts, sesame seeds, and sunflower seeds.
- Soy and Soy Products: Soybeans, tofu, miso soup, and miso paste are particularly rich sources.
- Vegetables: Broccoli, Brussels sprouts, kale, onions, spinach, and sprouts.
Research indicates that consuming approximately 50mg of phytoestrogens daily can offer health advantages. This is roughly equivalent to a half-cup of boiled soybeans.
2. Ensuring Adequate Intake of Estrogen-Boosting Vitamins and Minerals
Certain vitamins and minerals play a supportive role in the body’s estrogen production and utilization. To potentially increase estrogen levels, consider incorporating foods rich in the following:
- Boron: This mineral aids the body in the absorption of both testosterone and estrogen.
- Vitamin B: B vitamins are essential for the body’s processes of creating and utilizing estrogen effectively.
- Vitamin D: Vitamin D functions as a hormone and plays a role in estrogen production.
- Vitamin E: Research suggests that Vitamin E supplementation may help alleviate common low estrogen symptoms like hot flashes and insomnia.
3. Exploring Natural Estrogen Supplements (With Caution)
Various supplements are purported to alleviate symptoms associated with low estrogen. However, it’s crucial to remember that supplements are not strictly regulated by the U.S. Food and Drug Administration (FDA). Therefore, consulting with your PCP before starting any supplement regimen is highly recommended.
Natural supplements often suggested for their potential impact on estrogen levels include:
- Black Cohosh: This traditional Native American herbal remedy is commonly used to manage menopause symptoms linked to low estrogen. Some studies suggest its effectiveness, particularly in reducing hot flashes.
- DHEA (dehydroepiandrosterone): Synthetic DHEA, available in various forms, can support the production of other hormones, including testosterone and estrogen.
- Red Clover: This herbal supplement is abundant in phytoestrogens and has shown promise in alleviating hot flashes in menopausal women. Further research is needed to confirm its direct impact on increasing estrogen levels.
Conclusion: Natural Approaches and Professional Guidance
While dietary modifications, vitamin and mineral intake, and certain supplements may offer natural ways to potentially increase estrogen levels and manage associated symptoms, it is essential to approach these strategies with informed caution. Consulting with your primary care physician is crucial before making significant dietary changes or starting any new supplement, especially when addressing hormonal health. They can provide personalized advice and ensure these natural approaches are safe and appropriate for your individual health needs.
