Estrogen, often called oestrogen, is a key hormone that influences almost every part of a woman’s body, from our reproductive functions, mood and brain health to our bones and heart. Estrogen is produced through a complex process in the human body, where various glands and organs help the body create this essential hormone, which is crucial for maintaining hormonal balance and overall well-being. The levels of estrogen naturally fluctuate and can vary from day to day, especially throughout the menstrual cycle.

During perimenopause, these fluctuations become more pronounced and eventually, estrogen levels decline, leading to symptoms like hot flushes, mood swings, and sleep disturbances. These changes can significantly affect estrogen levels in a woman's body, impacting her health and quality of life. By the time we reach postmenopause, estrogen levels are significantly lower, which can affect long-term health. So, what can we do to boost estrogen naturally?

Various factors and lifestyle choices can affect estrogen levels. In this article, we explore ways to naturally boost estrogen in your body, support the body’s hormonal balance and enhance estrogen activity.

Causes of Low Estrogen

Getting to grips with what's behind low estrogen levels in your body involves understanding several factors that can send your hormone levels into a bit of a tailspin. The most common culprit is menopause - that natural stage in life when your ovaries gradually decide it's time to wind down egg production, resulting in your estrogen levels taking quite a dramatic dive. But menopause isn't the only player in this game - other medical conditions, such as polycystic ovary syndrome (PCOS), can also throw your hormone levels off balance and contribute to low estrogen. Your lifestyle choices can have a real impact too - poor nutrition, chronic stress that just won't quit, and lack of physical activity can all further knock your estrogen levels out of whack. Additionally, certain medical treatments like chemotherapy and radiation therapy can really disrupt your body's hormone production, sending everything into something of a hormonal upheaval. If you're experiencing persistent symptoms that suggest low estrogen might be the issue, it's really worth having a chat with your healthcare professional to get to the bottom of what's going on and discuss the treatment options that might work best for you.

Signs of Low Estrogen

You might find yourself dealing with hot flashes that hit like a wave, night sweats that leave you tossing and turning, vaginal dryness that's frankly uncomfortable, and periods that are yo-yoing all over the place. Many women also find their mood swinging like a pendulum, their concentration going AWOL, their skin feeling parched, and their libido taking an unwelcome nosedive. Here's where things get a bit more serious though. your bones are taking a hit too, with low estrogen putting you on the fast track to bone loss and osteoporosis, which is particularly concerning if you're navigating the postmenopausal years.

1. Phytoestrogens:

Phytoestrogens have a chemical structure similar (although weaker) to human estrogen and work by interacting with estrogen receptors in the body.

Eating foods rich in plant compounds like phytoestrogens can help support estrogen balance and may improve symptoms caused by low estrogen levels.

Studies have shown in cases where estrogen levels are low, such as during perimenopause and menopause, phytoestrogens exert a mild estrogenic effect by partially occupying estrogen receptors, providing some relief from symptoms including hot flushes, vaginal dryness, and mood swings.

Further studies have also shown the benefits of phytoestrogens in regard to protection from heart disease and lowering the risk of osteoporosis. While these findings are promising, further research is needed to fully understand the benefits of phytoestrogens.

2. Soybeans and soy isoflavones:

Soybeans and soy products are excellent sources of isoflavones, one of the most important groups of phytoestrogens. Soy isoflavones, in particular, have been linked to a lower risk of breast cancer due to their estrogenic effects. Incorporating soy into your diet can be easily achieved through foods like tofu, tempeh, soy milk, and edamame. Additionally, other legumes such as chickpeas, peanuts, and beans also offer a healthy dose of isoflavones.

3. Flax seeds:

Flaxseeds are rich in lignans, which the body can convert into phytoestrogens. Lignans may influence estrogen metabolism, potentially helping to balance hormone levels. Lignans are beneficial for managing estrogen levels and also serve as an excellent source of omega-3 fatty acids, which are essential fats that the body can’t produce on its own. Some studies are exploring the potential impact of flaxseed phytoestrogens on ovarian cancer risk. More research is needed to confirm these potential health benefits. Of women experiencing menopausal symptoms found that incorporating flaxseed into their diet for three months led to a reduction of symptoms.

4. Dark chocolate:

Dark chocolate (in moderation) is packed with potential health benefits, thanks in part to its rich content of flavonoids found in cocoa. Some of these flavonoids can mimic the effects of estrogen in the body. Research also suggests these compounds are linked to the mood-boosting effect and cognitive benefits of dark chocolate, making it not only a delicious treat but also a beneficial one for brain health too!

5. Garlic:

Garlic not only adds zest to your meals but might also give a little boost to your hormonal health! While garlic's phytoestrogen content is not as high as other foods like soy or flaxseeds, it does contain small amounts of these plant-based estrogens, which can gently support your body's estrogen levels. Plus, this recent study showed the heart-health benefits aged garlic extract has in postmenopausal women.

6. B vitamins:

Certain vitamins, including B vitamins such as B6, B9 (folate), and B12, are crucial for maintaining healthy estrogen levels in the body. Vitamin B6 helps regulate the hormonal balance, while B9 and B12 are vital for cell function and DNA production, which are important for hormone creation. Low levels of these vitamins can lead to a decrease in estrogen, and an increase in symptoms such as fatigue, low mood, hot flushes and brain fog.

You’ll find the full suite of B vitamins included in our Energy support supplement.

7. Vitamin D:

Vitamin D is important for maintaining healthy estrogen levels in the body. It supports the enzyme that converts testosterone into estrogen, playing a crucial role in hormonal balance. Additionally, adequate levels of Vitamin D can enhance the effectiveness of estrogen, which is beneficial for bone health, brain function, and mood stability. Vitamin D also supports bone metabolism, which is especially important during and after menopause.

8. Black cohosh:

Black cohosh is a traditional Native American herb that has historically been used to treat a variety of conditions, including menopause symptoms. It is one of several herbal remedies used to treat menopause symptoms, offering an alternative or complementary option to conventional therapies.

Researchers believe it influences estrogen activity, not by increasing estrogen levels, but by acting on estrogen receptors in the body. This herb may function as a selective estrogen receptor modulator (SERM), which means it can mimic the effects of estrogen in some tissues and help to stabilise hormonal fluctuations.

Black cohosh is a popular herbal supplement for menopausal women seeking natural ways to manage symptoms. This study showed it to be beneficial for alleviating many of the common menopause symptoms, while this 2018 study of menopausal women reported significantly fewer and less severe hot flushes when supplementing with black cohosh daily.

9. Licorice root

Licorice root, used in Traditional Chinese Medicine, supports hormonal health by affecting estrogen levels. It contains phytoestrogens, the plant-derived compounds that can mimic the action of estrogen in the body. Additionally, studies suggest that licorice root may influence the metabolism of estrogen in the liver, altering the levels of this hormone in the body and helping to ease symptoms related to horone imbalance, such as those experienced during menopause.

Both black cohosh and licorice root are included in our core product, , a balanced brain and body compound created to support hormone health.

It's important to remember that herbal supplements, while natural, can also be potent. We always recommend checking with your doctor before starting any new supplements, especially if you are currently taking other medications.

Gut Health and Estrogen

Here's something that might surprise you: your gut health plays a pretty important role in keeping your estrogen levels balanced. Your gut microbiome (that's the diverse community of bacteria living in your digestive system) actually helps your body metabolise and recycle estrogen. When the balance of these gut bacteria gets disrupted, it can really affect how your body processes estrogen, potentially leaving you with either too much or too little of this crucial hormone. This kind of imbalance can contribute to those menopause symptoms you're experiencing and impact your overall hormone health in ways you might not expect. The good news is that supporting your gut health with a diet that's rich in fruits, vegetables, and whole grains, as well as incorporating probiotics and prebiotics into your routine, can help you maintain a healthy gut microbiome. Research continues to show that when you've got a healthy gut, you're much more likely to have balanced estrogen levels, and this might just help ease some of those menopausal symptoms that are getting you down.

Lifestyle Changes to Support Estrogen

Positive lifestyle changes can really help you support healthy estrogen levels and ease those menopause symptoms that might be getting you down. When you're filling your plate with a balanced mix of fruits, vegetables, whole grains, and healthy fats, you're giving your body the essential nutrients it's crying out for, things like vitamin D, calcium, and omega-3 fatty acids that are absolutely crucial for keeping your bones strong and your hormones from yo-yoing all over the place. Regular physical activity, whether that's a gentle walk, some yoga, or strength training that works for you, can help maintain your bone density and support your overall wellbeing in ways that'll surprise you. Prioritising good sleep and getting a handle on stress through techniques like meditation or deep breathing can also help keep your hormone levels from going haywire. Additionally, steering clear of smoking and cutting back on alcohol can further support your body's natural hormone production and let's face it, your body's working hard enough as it is. By adopting these healthy habits, many women find they get real relief from menopause symptoms and support their estrogen levels naturally, and there's no right or wrong way to go about it, just the way that works best for you.

When to seek help

If natural approaches alone don't ease your low estrogen symptoms, it might be time to consult a healthcare practitioner or menopause specialist. Together, you can explore further treatment options, including prescribed menopause medications, to decide if they're right for you. Additionally, you might consider adjusting your diet and lifestyle further to help manage symptoms.

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This article has been reviewed by our expert advisory team.