It’s important to note here that imbalances in estrogen affect both genders. Men need healthy levels of estradiol, a type of estrogen, to regulate testosterone. The major concern in men is high estrogen, which can cause similar symptoms as low estrogen in women.

Phytoestrogens

Phytoestrogens are plant-derived compounds with a similar structure to estrogen. When consumed, they can interact with hormone receptors in the body and may either mimic estrogen or modulate its effects. The result in some may be more balanced hormone levels, bone health, and a reduced risk of heart disease and breast cancer. (2, 3)

Different types of phytoestrogens have unique health properties on top of their estrogen-boosting benefits. Let’s take a closer look:

• Coumestans in sprouts, peas, and beans have been widely studied for their potential anti-cancer, anti-inflammatory, and neuroprotective effects. (4)
• Isoflavones are abundant in soybeans. Studies show they may affect menopausal symptoms and reduce your risk of breast cancer, cardiovascular disease, and osteoporosis. (5)
• Lignans found in flaxseeds, sesame seeds, and whole grains are linked to improved cholesterol levels, heart health, and reduced breast cancer risk. (6)
• Stilbenes found in grapes, rhubarb, berries, and peanuts are known anti-inflammatories that may lower overall cancer risk and offer neuroprotective effects. (7)

Causes + Signs Of Low Estrogen

Estrogen levels naturally decrease as women get closer to menopause, but estrogen can also take a nosedive sooner for numerous reasons:

• Autoimmune conditions
• Chronic stress
• Eating disorders
• Radiation/chemotherapy
• Primary ovarian insufficiency (POI)
• Breastfeeding
• Pituitary gland issues
• Hormone fluctuations after pregnancy
• Hysterectomy

Symptoms of low estrogen levels and hormonal imbalances include:

• Irregular periods or missing periods
• Infertility
• Fatigue
• Sleep problems
• Hot flashes/night sweats
• Vaginal dryness
• Sexual dysfunction
• Mood swings
• Brain fog
• Dry skin
• Weight gain
• Bone loss/osteoporosis

How To Boost Estrogen Levels Naturally

Estrogen is influenced by how you treat your body. This includes what you eat, how you manage stress, and whether you get enough sleep. These aren’t quick fixes, though. Natural remedies for low estrogen will come down to making changes you know are getting in the way of the ideal hormonal balance.

Eat Foods High In Phytoestrogens

Food sources of phytoestrogens can mimic estrogenic effects and boost overall health. Decide which foods to incorporate into your diet based on your individual needs. For example, if you’re sensitive to soy, you won’t want to start your mornings with soy products like a glass of soy milk.

Here’s a list of my favorite phytoestrogens:

• Flax seeds
• Sesame seeds
• Legumes (especially soybeans, chickpeas, and peanuts)
• Dried fruit
• Garlic
• Peaches
• Berries
• Whole grains
• Tempeh
• Rhubarb
• Grapes
• Cruciferous vegetables (e.g., broccoli and Brussels sprouts)

Take Those Vitamins + Supplements

You may benefit from minerals, supplements, and vitamins to increase estrogen levels depending on your hormonal needs.

Here are a few of my favorite hormone balance supplements with added health benefits:

• B Vitamins: B complex vitamins are essential to processes related to energy metabolism. That includes hormone production, digestion, and cell health. (8) One study found that vitamins B2 and B6 may reduce breast cancer risk in premenopausal women. (9)
• Vitamin E: This powerful antioxidant may improve symptoms of menopause, like hot flashes and night sweats. (10) One study found that vitamin E supplementation may also benefit patients with polycystic ovary syndrome (PCOS). (11)
• Vitamin D: Vitamin D is an essential nutrient and a hormone that helps your body synthesize hormones. (12) It also helps your body absorb nutrients like calcium for bone health.
• Dehydroepiandrosterone (DHEA): DHEA helps the body produce estrogen and testosterone. Synthetic versions taken at perimenopause and beyond may support healthier skin, cognitive function, and vaginal dryness. (13)
• Boron: This trace mineral helps your body metabolize vitamin D and estrogen, boosting estrogen levels overall. (14) It’s also important to bone density and cognitive health as we age.
• Black cohosh: This herb is a common alternative to hormone therapy thanks to its effects on menopausal symptoms like hot flashes and mood swings. (15)
• Red clover: This herbal supplement contains phytoestrogens that act like estrogen to support bone health, relieve menopausal symptoms, and boost heart health.

Talk to your healthcare provider before starting a new supplement regimen, especially if you’re on any existing medications.