Estrogen, often considered the primary female sex hormone, also plays a vital role in men’s health. While crucial for various bodily functions, an imbalance can lead to health issues. This article explores what foods might influence estrogen levels in men, helping you understand how diet contributes to hormonal balance.
Estrogen in men is essential for regulating sex drive, erectile function, and sperm production. However, the key is balance. High estrogen in men may contribute to certain diseases. Conversely, very low estrogen levels aren’t ideal either. Maintaining this equilibrium is crucial for overall well-being.
Normal Estrogen Levels in Men
According to the Endocrine Society, the normal estradiol level for adult men is 10-40 picograms per milliliter (pg/mL), while estrone levels should be between 10-60 pg/mL.
Is High Estrogen Bad for Men?
Potentially, yes. Testosterone and estrogen need to be in balance. Typically, testosterone levels begin to decline around age 35, whereas estrogen levels may increase.
It’s also possible to have low testosterone and high estrogen concurrently. Only approximately 20% of the estrogen in a man’s body originates as a byproduct of testosterone in the testes. The remaining estrogen is produced by other tissues, such as fat, which can convert testosterone to estrogen. For instance, visceral fat (fat around the abdomen) may stimulate estrogen production while reducing testosterone.
Foods Potentially Affecting Estrogen Levels in Men
It’s important to note that while these foods contain estrogen-like compounds, their impact on actual estrogen levels may vary and requires more research.
Dairy and Meat
Some studies suggest that consuming dairy and animal products might elevate estrogen levels. A 2015 review examined the effect of steroid hormone consumption, specifically estrogen, from these products on human hormone levels. It proposed that consuming both dairy and meat could raise estrogen levels in the blood, potentially increasing the risk of breast and prostate cancers. However, current research remains inconclusive.
Dairy and meat consumption and estrogen levels
For example, an older study from 2003 on Japanese men indicated that the risk of testicular and prostate cancers increased with higher consumption of milk, meat, and eggs. In contrast, a 2018 review suggested that the amount of estrogen in cow’s milk is too insignificant to pose a health threat. Further research is needed to fully understand the impact of animal products on hormone health.
Grains
Grains like barley, corn, rice, and wheat contain lignans, plant compounds known as phytoestrogens. Phytoestrogens mimic estrogen in the body. After digestion, these compounds are absorbed by the intestine and processed by the liver, circulating in the blood before being excreted.
However, the naturally occurring amount of phytoestrogens in plant-based foods is generally low compared to the body’s natural estrogen production. Therefore, researchers suggest it’s usually not a cause for concern. A 2006 study even found that a high intake of phytoestrogen-rich foods was associated with a decreased risk of prostate cancer.
Soy Products
Soy is a widely debated food. Some view it as a healthy protein source, while others claim it raises estrogen levels.
However, a meta-analysis of 41 clinical studies found that neither soy foods nor isoflavone supplements had negative effects on male reproductive hormones, nor did they alter bioavailable T concentrations. It also indicated that soy doesn’t have feminizing effects on men, even at intake levels equal to or considerably higher than typical.
Nuts and Seeds
Flaxseed and peanuts are rich sources of lignans or phytoestrogens. But, similar to grains, the amount of phytoestrogens in these foods is so low that it’s unlikely to affect blood serum levels significantly. A 2020 review even found that flaxseed supplementation increased participants’ total testosterone levels.
Sesame seeds, also containing phytoestrogens, have been shown to have a positive impact on male health, particularly sperm count. A small 2013 study on infertile men showed that daily sesame consumption for three months significantly improved sperm count and mobility.
Fruit
Fruits like apples, pomegranates, peaches, pears, plums, and berries contain phytoestrogens. Similar to other lignan-rich foods, fruits are unlikely to substantially elevate estrogen levels.
Garlic
Garlic is another source of phytoestrogens. However, similar to other foods mentioned, you likely don’t need to worry about it significantly raising your estrogen levels. Research suggests that the average American consumes only a tiny amount of phytoestrogens daily, around 0.15-3 milligrams, which is negligible.
Symptoms of High Estrogen in Men
If a man’s estrogen levels become excessively high, several symptoms can manifest:
- Erectile Dysfunction: While estrogen stimulates nitric oxide production, crucial for erections, excessively high levels (especially with low testosterone) can impair erectile function.
- Infertility: Although estrogen is needed for sperm production, high levels can slow it down.
- Gynecomastia: High estrogen can lead to the development of more breast tissue in men, a condition known as gynecomastia.
- Low Testosterone: High estrogen may further lower testosterone levels by impacting the hypothalamic-pituitary-gonadal (HPG) axis, disrupting testosterone production.
Other Risks Associated with High Estrogen in Men
An estrogen imbalance may also increase the risk of other health issues.
Research suggests high estrogen may play a role in the development and progression of prostate cancer and has been implicated in male breast cancer. Elevated estrogen levels have also been linked to an increased risk of blood clots and pulmonary embolism.
Why Do Men Need Estrogen?
Estrogen is crucial for bone health, cardiovascular function, and cognitive well-being in men.
In men, estrogen exists primarily as estradiol and estrone. Estradiol, the main estrogen, is produced in the testes via the enzyme aromatase, which breaks down testosterone. Additional estrogens are produced from the metabolism of testosterone in fat tissue, skin, bone, and the brain. Estradiol regulates libido, erectile function, and sperm production.
Estrone, a weaker estrogen metabolized from androstenedione primarily in the adrenal glands, can be converted to estradiol when needed and plays a role in bone health, cognition, and erectile function.
Estrogen receptors in the brain play roles in regulating mood, sexual behavior, body temperature, and mental functioning. Emerging evidence suggests estrogen may have protective effects against Alzheimer’s and other forms of dementia, as well as Parkinson’s disease.
What Causes Estrogen Imbalance in Men?
Aging, weight gain, and environmental factors can contribute to estrogen imbalance. Testosterone levels naturally decrease with age, while muscle mass decreases and visceral fat may increase. Fat cells are associated with high aromatase expression, converting testosterone to estrogen.
Environmental factors such as endocrine-disrupting chemicals (EDCs) from pollution, plastics, herbicides, and pharmaceuticals can also impact hormone levels, potentially lowering testosterone and affecting estrogen.
Low Estrogen in Men
Low estrogen in men can cause similar symptoms to high estrogen, including cognitive issues, erectile dysfunction, excess body fat, infertility, mood issues, loss of bone mass, changes in muscle mass, and loss of sex drive.
Foods that May Help Lower Estrogen
While more research is needed, some foods suggested to help lower estrogen levels include:
- Soy products
- Cruciferous vegetables (like cauliflower, bok choy, brussels sprouts, and broccoli)
- Mushrooms
- Curcumin and turmeric
- Fiber-rich foods
Testing for High or Low Estrogen
You can test for an estrogen imbalance through at-home hormone tests or via your primary care doctor.
Treating High or Low Estrogen in Men
Lifestyle and dietary changes may help manage estrogen imbalances. Maintaining a healthy weight, eating a balanced diet, and limiting alcohol consumption can help regulate hormones.
For high estrogen, moderating the intake of red meat and dairy may be beneficial. In some cases, medical treatments like testosterone replacement therapy or aromatase inhibitors may be necessary. For low estrogen, hormone replacement therapy may be an option.
The Bottom Line
Estrogen is crucial for men’s health, and maintaining a proper balance is essential. Factors like low testosterone, lifestyle, and environmental influences can impact estrogen levels. If you have concerns about your estrogen levels, consult with a healthcare professional for testing and personalized advice. Managing your hormones effectively can lead to improved health and well-being.
