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. 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. 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? 

In this article, we explore ways to naturally boost estrogen in your body, support the body's hormonal balance and enhance estrogen activity. 

How to naturally increase estrogen

There are many foods, herbal remedies, vitamins and minerals that can help your body create or use estrogen more effectively - simply eat more foods that contain them or take them as supplements.

1. Phytoestrogens:

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

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.

2. Soybeans:

Soybeans and soy products are excellent sources of isoflavones, one of the most important groups of phytoestrogens. 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 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. This study 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:

B vitamins, including 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 symtoms 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.

8. Black cohosh:

Black cososh is a traditional Native American herb that has historically been used to treat a variety of conditions, including menopause symptoms.

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.

This study. showed it to 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, Foundation, 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.

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.

 

 

Discover our range of evidence-based supplements, developed with mind and body nutrients to support your body and your needs before, during, and after this transitionary life stage.

 

This article has been reviewed by our expert advisory team.