While often associated with women, estrogen plays a vital role in men’s health too. Maintaining a balanced level of this hormone is crucial for various bodily functions. But what happens when estrogen levels become elevated in men, and are there specific foods that contribute to this increase? Let’s explore the relationship between diet and estrogen levels in men, examining the potential impact of certain foods and addressing common misconceptions.
Estrogen’s Role in Men’s Health
Estrogen, primarily estradiol and estrone, is essential for men’s health. It contributes to:
- Sexual Function: Regulating sex drive, erectile function, and sperm production.
- Brain Health: Influencing mood, behavior, and cognitive function.
- Physical Health: Maintaining bone density and cardiovascular health.
Normal estrogen levels in men, as suggested by the Endocrine Society, should be within the range of 10-40 picograms per milliliter (pg/mL) for estradiol and 10-60 pg/mL for estrone.
Foods and Estrogen Levels: Separating Fact from Fiction
Several foods have been linked to potentially increasing estrogen levels in men. However, it’s important to understand the difference between foods containing estrogen-like compounds and foods that significantly impact estrogen serum levels.
1. Dairy and Meat
Some research suggests that consuming dairy and animal-based products might elevate estrogen levels. A 2015 review investigated the potential effects of steroid hormone consumption, specifically estrogen, from these sources on human hormone levels. The study suggested a correlation between consuming dairy and meat and elevated estrogen levels, potentially increasing the risk of certain cancers. However, other research, including a 2018 review, suggests that the amount of estrogen in cow’s milk is insignificant and unlikely to pose a health risk. More research is needed to definitively determine the impact of dairy and meat consumption on estrogen levels in men.
2. Grains
Grains like barley, corn, rice, and wheat contain phytoestrogens, plant compounds that mimic estrogen. After digestion, these phytoestrogens are absorbed and circulated in the bloodstream before being excreted. However, the amount of phytoestrogens in grains is relatively small compared to the estrogen the body naturally produces. A 2006 study even suggested that a high intake of phytoestrogen-rich foods was associated with a decreased risk of prostate cancer.
3. Soy Products
Soy is often a controversial topic, with some sources touting its health benefits and others claiming 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 or altered measures of bioavailable testosterone concentrations. The analysis also indicated that soy does not have feminizing effects on men, even at intake levels considerably higher than typical.
Soybeans in a bowl, a common source of phytoestrogens
4. Nuts and Seeds
Flaxseed and peanuts are rich sources of lignans, a type of phytoestrogen. However, similar to grains, the amount of phytoestrogens in these foods is low and unlikely to significantly impact blood serum levels. A 2020 review even found that flaxseed supplementation increased total testosterone levels in male participants. Sesame seeds, which also contain phytoestrogens, have been shown to positively impact male health, particularly sperm count.
5. Fruit
Certain fruits, including apples, pomegranates, peaches, pears, plums, and berries, contain phytoestrogens. Like other lignan-rich foods, fruit is unlikely to elevate estrogen levels significantly.
6. Garlic
Garlic is a good source of phytoestrogens, but the amount is generally too small to cause concern about raising estrogen levels. The average American consumes only 0.15-3 milligrams of phytoestrogens daily, which is considered microscopic.
Symptoms of High Estrogen in Men
While the impact of food on estrogen levels may be minimal, it’s important to recognize the symptoms of high estrogen in men:
- Erectile Dysfunction: High estrogen levels, especially when combined with low testosterone, can affect the ability to achieve and maintain an erection.
- Infertility: Excess estrogen can slow down sperm production.
- Gynecomastia: Development of breast tissue.
- Low Testosterone: High estrogen may further lower testosterone levels by disrupting the hypothalamic-pituitary-gonadal (HPG) axis.
Other Risks of High Estrogen
An estrogen imbalance can also increase the risk of other health concerns, including prostate cancer, male breast cancer, blood clots, and pulmonary embolism.
What Causes Estrogen Imbalance?
Several factors can contribute to estrogen imbalance:
- Aging: Testosterone levels decrease while estrogen levels tend to increase with age.
- Obesity: Fat tissue can convert testosterone to estrogen.
- Environmental Factors: Exposure to endocrine-disrupting chemicals (EDCs) found in pollution, plastics, and certain products.
- Medical Conditions: Certain cancers and autoimmune disorders.
- Medications: Some medications can affect estrogen levels.
Low Estrogen in Men
Low estrogen can also cause issues, including cognitive problems, 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
Some foods that may help lower estrogen levels include:
- Soy products
- Cruciferous vegetables (cauliflower, broccoli, etc.)
- Mushrooms
- Curcumin and turmeric
- Fiber-rich foods
Testing and Treating Estrogen Imbalance
If you suspect an estrogen imbalance, testing can provide valuable insights. Options include at-home hormone tests or consultations with a healthcare provider.
Treatment options for high estrogen in men may include lifestyle changes, such as managing weight, eating a healthy diet, and limiting alcohol consumption. In some cases, medical treatments like testosterone replacement therapy or aromatase inhibitors may be recommended.
Conclusion
While certain foods contain estrogen-like compounds, the evidence suggests that they are unlikely to significantly increase estrogen levels in men. Maintaining a balanced lifestyle, managing weight, and consulting with a healthcare professional are essential steps for addressing concerns about estrogen imbalance. If you’re concerned about your hormone levels, getting tested and consulting with a physician can help you get back to better health.
