How to increase estrogen naturally

What is estrogen?

Estrogen is a hormone naturally produced in men and women that plays an important role in each body’s reproductive, cardiovascular, skeletal, and immune systems [1]. Hormones serve as messengers, each playing an important role in telling parts of the body to start or change certain processes, like growth and organ development, controlling blood sugar, and the body’s sleep-wake cycle [2]. 

There are actually three main kinds of estrogen that are naturally occurring in the body: estrone (E1), estradiol (E2), and estriol (E3). Estradiol (E2) is the strongest and is at its highest levels during a woman’s reproductive years, fluctuating with your menstrual cycle. [3]

What does it mean to have low estrogen?

Having low estrogen, or an estrogen deficiency, most commonly refers to the decline in estrogen, mostly estradiol, that happens during perimenopause, leading to menopause (when periods stop completely). During perimenopause, levels of E2 continue to fluctuate when you get your period, but they decline steadily overall during this time as the ovaries produce less estrogen. In addition to producing less estrogen, the body’s tissues that typically respond to estrogen become less receptive to the hormone over time. [3]

It is also possible to experience low estrogen as a result of certain medical treatments, like radiation therapy, or if your ovaries were removed in order to treat another medical condition.

Because estrogen plays a contributing role in so many different systems in the body, the effects of estrogen decline are widely felt. This is reflected in the range of symptoms one can experience during perimenopause in different parts of your body – hot flashes/night sweats, vaginal dryness, more frequent vaginitis (vaginal inflammation due to infection) and bladder infections, loss of bone density, skin and hair changes, brain fog, and changes to the immune system’s responses to illness or disease, just to name a few. [3] 

Who does low estrogen impact most?

Low estrogen primarily affects women going through perimenopause. This is because estrogen fluctuates while you continue to get your period, but declines steadily as you reach menopause. Because of estrogen’s important role in the body, its decline impacts many different systems. This explains why there are so many different types of acute and chronic symptoms associated with perimenopause [3]. While all women experience an estrogen decline during perimenopause leading to menopause, the symptoms, their severity, and their duration can vary widely.

Health benefits of maintaining estrogen levels

The good news is that  maintaining estrogen levels, or at least minimizing their fluctuation, during perimenopause has been shown to have a number of benefits for both overall health and quality of life. Some common symptoms of perimenopause, like hot flashes, mood alterations, brain fog, and lowered libido, can dramatically impact your day-to-day life. At the same time, other symptoms like bone density loss, declining muscle mass, and weight gain can adversely impact your long-term health and serve as risk factors for other medical issues and diseases like heart disease and osteoporosis [4].

While hormonal treatments for estrogen decline during perimenopause are increasingly common, hormone replacement therapy (MHT, HT or HRT) is not advised for those with or at risk of certain conditions [5]. Whether you are approaching perimenopause, or already experiencing it, it can be helpful to explore ways to increase estrogen and treat perimenopause symptoms naturally. However, it’s important to consult your doctor before starting any treatments, medical or natural, for low estrogen.

Natural ways to increase estrogen

While it is possible to increase estrogen naturally through lifestyle changes like diet and exercise, current scientific research recognizes that the impact of these efforts can vary greatly depending on age, physical condition, and health history of the individual [6]. We recommend always talking to your doctor before making any lifestyle changes that could impact your hormone levels.

Diet

Phytoestrogens are a type of chemical compound found in certain plants, and they have some structural and chemical similarities to the estrogens that humans naturally produce. Scientists have found that legumes, like soy, contain the highest levels of phytoestrogens. These are referred to as soy isoflavones [6]. While some studies have shown that consuming phytoestrogens might lower the risk of osteoporosis, heart diseases, certain cancers, and menopausal systems, their effect can vary widely based on age and overall health. [7] 

While the effects of eating phytoestrogen-rich foods are uncertain, it is widely understood that eating a healthy diet and foods rich in calcium can help a variety of perimenopausal symptoms, including helping to prevent osteoporosis [8]. Osteoporosis is a health condition that weakens bones, increasing their fragility and makes fracture and breaks more likely [9].

Exercise

Regular exercise can contribute greatly to overall quality of life, and some studies have suggested that it is also linked to increased estrogen levels. Estrogen decline in peri- and postmenopausal women commonly results in increased body fat and decreased bone density. These can lead to loss of muscular strength and, in some cases, osteoporosis. Regular exercise is recommended for easing symptoms of perimenopause and improving mental well-being [8].

While different types of exercise provide various benefits, studies have shown that endurance and anaerobic (short burst, high intensity workouts) can increase estradiol [10]. At the same time, aerobic and resistance training are particularly helpful for protecting against bone loss and supporting skeletal health [11].  

Any type of regular exercise can help improve muscle strength and bone metabolism, decrease obesity, and improve mental well-being, all of which can help alleviate the burden of some symptoms  associated with peri- and post menopause. We recommend finding a workout that you enjoy, be it yoga, swimming, or walking.

Lifestyle modifications to support estrogen production

Though diet and exercise cannot fully replace hormone therapy, there are natural approaches that you can take to help reduce estrogen decline and improve overall well-being during the peri- and post menopause periods. Here’s a few tips:

• Incorporate phytoestrogen-rich foods: soy isoflavones, flaxseed, and other legumes like lentils and chickpeas
• Nutrients to support estrogen metabolism: studies have found that vitamin E, omega-3 fatty acids, and curcumin can help alleviate perimenopause symptoms in some women  
• Support gut health: new research has suggested that the bacterial environment of the digestive tract can play a role in optimizing estrogen reabsorption, suggesting that probiotics might help estradiol levels in premenopausal women.
• Regular exercise: incorporating an exercise routine, particularly one with different types of exercise, provides all-around benefits that alleviate the causes and effects of many different perimenopause symptoms.  
• Stress reduction: deep breathing, journaling, meditation, mindfulness, and self-care are just a few types of stress-busters that can help pre-, peri- and postmenopausal women.
• Sleep regulation: studies have linked better sleep quality with higher levels of estrogen, suggesting that estrogen decline might be responsible for higher instances of insomnia amongst postmenopausal women.
• [11]

Supplements and herbs and estrogen balance

Certain medical traditions use supplements and herbs to help with peri- and menopausal care. It’s crucial to talk to your doctor before starting any new supplements or making dietary changes. The most common herbs used as a natural estrogen replacement are: 

• Black cohosh, also known as black snakeroot or rattleweed, is a North American herb that has been used to alleviate menopausal and menstrual symptoms, though scientific evidence as to its effectiveness is limited [11,12].
• Red clover is a type of legume that has been studied as a possible treatment for hot flashes and other menopausal symptoms, though evidence to support the supplements’ efficacy is inconsistent. Just like soy, red clover contain isoflavones, which are phytoestrogens that have structural similarities to the body’s naturally produced estrogen [11, 13].
• Rhapontic rhubarb root extract has been available as a supplement primarily in Europe to help treat a variety of menopausal symptoms [14].  
• Resveratrol is an antioxidant found in many different foods, but in particularly high concentrations in grapes. It continues to be studied for its potentially wide ranging health applications like anti-aging, anti-inflammatory, lowering blood-sugar lowering, and maintaining cardiovascular health [15]. However, more research is needed to determine its effectiveness.

What tests will be done to diagnose low estrogen?

If you or your doctor suspect you have low estrogen, you can have an estrogens level test to measure the levels of estrone, estradiol, and estriol in your blood, urine (pee) or saliva (spit). Results from the test, alongside your medical history, can be used to help diagnose a variety of conditions, including:

• Early or late puberty
• Polycystic ovary syndrome (PCOS)
• Thyroid or pituitary gland disorders
• Infertility
• Certain tumors of the ovaries
• Perimenopause

[16]

The test can also be used to monitor treatments for infertility, hormone therapy during perimenopause, and cancer-related hormone treatments, or help diagnose certain birth defects and monitor high-risk pregnancies. [16]

When to see a doctor

If you are trying to conceive (TTC), experiencing symptoms of perimenopause, or have any questions or concerns about your reproductive health, including estrogen levels, it’s important to speak with your doctor or general practitioner [16]. We also recommend talking to your doctor before making any of the dietary or lifestyle changes mentioned above — all our bodies are different, and a medical professional will be able to provide personal advice based on your current health and medical history.

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