As bodies age, hormonal changes occur. For individuals assigned female at birth, a decrease in estrogen can significantly affect well-being. But What Foods Promote Estrogen Production?
Estrogen is vital for reproductive organs and processes. It also plays a crucial role in:
- Bone strength
- Heart health
- Mood
Fortunately, low estrogen can be combatted through diet and supplements.
Causes of Low Estrogen
Estrogen levels often decrease during perimenopause. Other causes include:
- Breastfeeding
- Cancer treatment
- Childbirth
- Eating disorders
- Hysterectomy
Signs of Low Estrogen
Estrogen levels vary among individuals and fluctuate during the menstrual cycle. Common symptoms of low estrogen include:
- Brain fog
- Decreased libido
- Hot flashes
- Irregular periods
- Mood changes
- Sleep problems
- Vaginal dryness
A blood test ordered by your PCP can confirm low estrogen.
How to Increase Estrogen Naturally Through Diet
If you’re experiencing symptoms of low estrogen, dietary changes can help.
Incorporating Phytoestrogens
Phytoestrogens are plant-based compounds that mimic estrogen in the body. Foods rich in phytoestrogens may help alleviate some symptoms of low estrogen. Some examples of foods that promote estrogen production and contain phytoestrogens include:
- Soybeans and soy products: Tofu, tempeh, and edamame are excellent sources of phytoestrogens. Soybeans contain isoflavones, a type of phytoestrogen that can bind to estrogen receptors in the body.
Alt text: Bowl of steamed edamame beans, highlighting their role as a phytoestrogen-rich food.
- Flax seeds: These seeds are packed with lignans, another type of phytoestrogen. They can be added to smoothies, yogurt, or baked goods.
- Sesame seeds: Similar to flax seeds, sesame seeds also contain lignans and can be incorporated into various dishes.
Alt text: Spoonful of sesame seeds, emphasizing their natural lignan and potential estrogen-boosting properties.
- Legumes: Lentils, chickpeas, and beans are good sources of phytoestrogens and fiber.
Vitamins and Minerals That Support Estrogen Production
Certain vitamins and minerals play a role in estrogen production and utilization. Increasing your intake of these nutrients might help.
- Boron: This mineral aids in the absorption of both testosterone and estrogen.
- Vitamin B: B vitamins are essential for the body’s production and use of estrogen.
- Vitamin D: Vitamin D acts as a hormone and contributes to estrogen production.
- Vitamin E: Studies suggest that vitamin E may alleviate hot flashes and insomnia.
Considering Natural Estrogen Supplements
Some supplements are thought to ease low estrogen symptoms. Discuss any supplements with your PCP before use.
Supplements that may influence estrogen levels include:
- Black cohosh: This Native American herb is used for menopause symptoms. Studies suggest it can effectively treat hot flashes.
Alt text: Close-up of black cohosh capsules, illustrating their use as a natural supplement to manage menopausal hot flashes.
- DHEA (dehydroepiandrosterone): This synthetic hormone can help produce other hormones like testosterone and estrogen.
- Red clover: Research indicates red clover can alleviate hot flashes in menopausal women. More research is needed to confirm whether red clover increases estrogen.
Conclusion
While hormone replacement therapy (HRT) is a common treatment for low estrogen, natural approaches like diet and supplements can also be beneficial. Focus on foods that promote estrogen production naturally. Consult with your PCP to determine the best course of action for you. They can provide personalized advice based on your health history and needs.
