What Foods Have Estrogen? Boost Your Levels Naturally

It’s a well-known fact that our bodies undergo various changes as we age. Graying hair, wrinkles, and declining eyesight are just a few visible signs. However, significant hormonal shifts are also occurring internally, often unnoticed until they cause noticeable effects. For individuals assigned female at birth, a decrease in estrogen levels can profoundly impact overall well-being.

While estrogen is primarily recognized as a reproductive hormone, its role extends far beyond. Estrogen is crucial for maintaining:

Bone Density: Estrogen plays a vital role in preserving bone strength and preventing osteoporosis.
Heart Health: It contributes to cardiovascular health by helping to maintain healthy cholesterol levels and blood vessels.
Emotional Balance: Estrogen influences neurotransmitters in the brain, impacting mood and cognitive function.

Fortunately, there are strategies to address low estrogen levels that go beyond hormone replacement therapy (HRT). Exploring natural approaches, such as incorporating specific foods and supplements, can be a proactive step.

Keep reading to discover more about these natural solutions, and remember to consult with your healthcare provider to determine the best approach for your individual needs.

Understanding Low Estrogen

Estrogen levels naturally begin to decline during perimenopause, the transitional phase leading up to menopause, marking the end of menstruation. However, several other factors can also contribute to lower estrogen levels, including:

Breastfeeding: Hormonal changes during lactation can temporarily suppress estrogen production.
Cancer Treatments: Certain cancer therapies, like chemotherapy and radiation, can impact ovarian function and estrogen levels.
Postpartum Period: Estrogen levels drop significantly after childbirth before gradually returning to pre-pregnancy levels.
Eating Disorders: Conditions like anorexia nervosa can disrupt hormonal balance, leading to low estrogen.
Hysterectomy: Removal of the uterus, and especially the ovaries, significantly reduces estrogen production.

Recognizing the Signs of Low Estrogen

Hormone levels are dynamic and vary from person to person and even day to day. What’s considered normal for one individual might differ from another. Estrogen levels fluctuate throughout the menstrual cycle and become more irregular during perimenopause, eventually ceasing after menopause.

Common symptoms associated with low estrogen can include:

Cognitive Difficulties: Experiencing “brain fog” or difficulty concentrating.
Reduced Libido: A decrease in sexual desire or interest.
Hot Flashes: Sudden sensations of intense heat, often accompanied by sweating.
Menstrual Irregularities: Changes in the frequency, duration, or flow of periods.
Mood Swings: Increased irritability, anxiety, or feelings of sadness.
Sleep Disturbances: Difficulty falling asleep or staying asleep.
Vaginal Dryness: Discomfort and dryness in the vaginal area.

If you are experiencing these symptoms and suspect low estrogen, it’s essential to consult your doctor. A blood test is the only definitive way to measure your estrogen levels and confirm a diagnosis.

Natural Ways to Increase Estrogen Through Diet

If you’re experiencing symptoms linked to low estrogen, natural approaches can be a helpful starting point. It’s important to note that research on the effectiveness of these natural solutions in managing estrogen levels is ongoing and may vary.

Here are natural strategies that may help improve low estrogen:

1. Incorporating Estrogen-Boosting Foods into Your Diet

All plants contain phytochemicals, which are naturally occurring compounds that act as antioxidants and protect against cellular damage. Phytoestrogens are a specific group of phytochemicals that have a similar structure to estrogen. When you consume foods rich in phytoestrogens, your body can recognize and utilize them in a way that mimics the effects of estrogen.

The primary types of phytoestrogens are:

Coumestans: Found in foods like split peas, pinto beans, and clover sprouts.
Isoflavones: Abundant in soybeans and soy-based products, as well as legumes like chickpeas and lentils.
Lignans: Present in flaxseeds, sesame seeds, whole grains, fruits, and vegetables.
Stilbenes: Resveratrol, a type of stilbene, is found in grapes, red wine, and berries.

Foods with significant levels of these phytoestrogens include:

Fruits: Apples, berries (strawberries, blueberries, raspberries), grapes, peaches, pears, and plums. These fruits offer a variety of phytoestrogens along with essential vitamins and fiber.
Grains: Barley, oats, and wheat germ. Whole grains are a good source of lignans and contribute to overall dietary fiber intake.
Plant-Derived Liquids: Beer, coffee, olive oil, red wine, and tea. These beverages contain phytoestrogens in varying amounts. Olive oil, in particular, is known for its healthy fats and antioxidants.
Nuts and Seeds: Almonds, flaxseeds, peanuts, sesame seeds, and sunflower seeds. These are excellent sources of lignans, healthy fats, and minerals. Flaxseeds are particularly high in lignans.
Soy and Soy Products: Soybeans, tofu, miso soup, and miso paste. Soybeans and soy products are rich in isoflavones, a potent type of phytoestrogen.
Vegetables: Broccoli, Brussels sprouts, kale, onions, spinach, and sprouts. Cruciferous vegetables like broccoli and Brussels sprouts contain phytoestrogens and are also packed with vitamins and minerals.

Research indicates that consuming approximately 50 mg of phytoestrogens daily may offer health benefits. This is roughly equivalent to about ½ cup of cooked soybeans. Incorporating a variety of these foods into your regular diet can be a flavorful and nutritious way to potentially support your estrogen levels.

2. Ensuring Adequate Intake of Estrogen-Supporting Vitamins and Minerals

Certain vitamins and minerals play a crucial role in your body’s ability to produce and effectively utilize estrogen. To potentially boost your estrogen levels, consider including foods rich in or supplementing with:

Boron: This mineral aids in the body’s absorption of both testosterone and estrogen. Good food sources include almonds, avocados, and leafy green vegetables.
Vitamin B: B vitamins are essential for various bodily functions, including the production and utilization of estrogen. Foods rich in B vitamins include whole grains, meat, poultry, fish, and eggs.
Vitamin D: Vitamin D functions as a hormone in the body and plays a role in estrogen production. Sunlight exposure is a primary source of Vitamin D, and it can also be found in fatty fish, egg yolks, and fortified foods.
Vitamin E: Research suggests that vitamin E may help alleviate common symptoms of low estrogen, such as hot flashes and sleep disturbances. Sources of vitamin E include almonds, sunflower seeds, and spinach.

3. Exploring Natural Estrogen Supplements

Several natural supplements are believed to help manage symptoms associated with low estrogen. However, it’s crucial to remember that supplements are not regulated by the U.S. Food and Drug Administration (FDA). Therefore, always discuss any supplements you’re considering with your healthcare provider before starting them.

Natural supplements that are sometimes used to address low estrogen symptoms include:

Black Cohosh: This herb, traditionally used in Native American medicine, is often used to manage menopause symptoms related to low estrogen, particularly hot flashes. Some studies suggest it may be effective in reducing hot flashes.
DHEA (Dehydroepiandrosterone): DHEA is a naturally occurring hormone that can be converted into other hormones, including testosterone and estrogen. Synthetic DHEA supplements are available in various forms, but their use should be discussed with a doctor.
Red Clover: Red clover is an herbal supplement rich in phytoestrogens. Research indicates it may be helpful in reducing hot flashes in menopausal women. However, more research is needed to determine if red clover directly increases estrogen levels.

Conclusion

While estrogen decline is a natural part of aging, particularly for those assigned female at birth, it’s not something you simply have to accept without exploring options. Dietary changes, including incorporating phytoestrogen-rich foods, and ensuring adequate vitamin and mineral intake can be a supportive approach to naturally managing estrogen levels. Natural supplements may also offer relief from low estrogen symptoms, but always consult with your healthcare provider before starting any new supplement regimen. By understanding the role of estrogen and exploring these natural strategies, you can take proactive steps towards hormonal balance and overall well-being.