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Estrogen levels drop as a person approaches menopause. And that can lead to uncomfortable symptoms like mood swings, insomnia, decreased sex drive and hot flashes, says Felice Ramallo, MSCN, RD, lead nutritionist at Allara, which offers virtual care for PCOS sufferers.
How To Increase Estrogen In Female Body
People with these symptoms may be interested in increasing their estrogen levels, says Ohio-based gynecologist Kim Langdon, MD, of Medzino, an online doctor and pharmaceutical company.
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And it’s not just menopause that can cause low estrogen levels, Ramlo says. Certain procedures — such as chemotherapy and radiation — as well as loss of Body fat, pituitary gland conditions and premature ovarian failure (POF) can also lead to low estrogen, she says.
Ramello agrees: “There are no foods or vitamins that you can take that will convert directly into estrogen in the body.” And, he notes, “it’s unlikely that a food or vitamin will correct clinically low [estrogen] levels.”
But that doesn’t mean that supplementation isn’t potentially helpful when it comes to easing menopausal symptoms or other symptoms (such as bone loss) that can occur with low estrogen levels.
If your estrogen levels are low—or if you’re experiencing uncomfortable symptoms—be sure to make an appointment with your doctor.
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Although you can easily get supplements without a prescription, talk to your doctor before adding them to your routine. That way, you can make sure there aren’t any negative interactions with other medications you’re taking.
A number of vitamins and supplements come to mind when talking about estrogen levels, including the ones listed below. Research on the effects of these supplements varies, and they may not be safe for everyone to take.
We also looked for products with FDA-enforced good manufacturing practice regulations, as well as compliance or certification from three major independent quality control groups that test and review supplements:
Look for supplements that are third-party certified and look for seals from NSF and USP. “This ensures you’re buying a supplement that’s free of toxic contaminants and contains the amount of nutrients it claims,” says Ramalo.
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“Although they don’t help produce estrogen, a good quality multivitamin with vitamin D, vitamin K, and boron can help prevent bone loss associated with low estrogen levels,” Ramlo says.
After menopause and the loss of estrogen, a person’s chance of developing osteoporosis increases, according to the National Osteoporosis Foundation.
Ramallo recommends this vitamin from Ritual. It contains 2,000 IU of vitamin D, 0.7 milligrams of boron, and vitamins E, B12, and K2. This multi is certified by USP.
Red clover is an isoflavone, an estrogen-like substance made by certain plants, according to the National Cancer Institute (NCI). Red clover may help reduce menopausal symptoms, especially night sweats, according to a ConsumerLab review that evaluated various menopause supplements.
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According to ConsumerLab, choose a supplement that contains at least 40 milligrams of total isoflavones. This Swanson supplement contains 430 milligrams per capsule.
Soy isoflavones may help reduce hot flashes and vaginal dryness, according to a June 2016 meta-analysis in JAMA. This supplement contains 60 milligrams of soy isoflavones once a day.
It is also a source of several other essential vitamins and minerals, including vitamins C, D, and E, and calcium and zinc. It is approved by ConsumerLab.
According to Dr. Langdon, the herb black cohosh may help reduce some of the symptoms of menopause. According to the Cleveland Clinic, black cohosh has been used for generations in indigenous and Chinese medicine to help relieve symptoms of many gynecological conditions, such as PMS, cramps and menopause.
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This particular supplement is approved by ConsumerLab and is free of soy, gluten, yeast, fish and lactose. It is also affordable and widely available in many pharmacies.
B vitamins are essential for your body. Ramallo recommends a new chapter on vitamin B complex. It contains vitamins B12 and B6, biotin, riboflavin, thiamine, niacin, folate and pantothenic acid.
“It also contains fenugreek and maca, two herbal supplements that have some evidence to improve estrogen levels,” Ramlolo says. This selection is NSF certified. Estrogen and progesterone are the main hormones for sexual and reproductive development in women. Working together, these hormones help regulate women’s sexual characteristics during puberty, as well as manage fertility and menstruation through menopause.
Fortunately, there are many reliable natural remedies to increase estrogen in the body. By directly creating estrogen or replicating the effects of estrogen.
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Phytoestrogens, found in plants and plant foods, have a similar structure to estradiol, the most potent of the estrogen hormones. When entering the body, phytoestrogens are recognized by estrogen receptors and reflect the effects of estrogen in the body.
Although their effects may be milder than pure estrogen, phytoestrogens are believed to help the body function better when estrogen is deficient.
Soy and soy products such as tofu and miso are excellent sources of phytoestrogens. In one study of soy and breast cancer patients, researchers found that higher soy intake was associated with a lower risk of breast cancer death. This may be due to the estrogen-like benefits of phytoestrogens.
Flax seeds also contain large amounts of phytoestrogens. The primary phytoestrogens in flax are called lignans, which are beneficial in estrogen metabolism.
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One 2017 animal study found that a diet rich in flaxseed can reduce the severity and incidence of ovarian cancer.
Sesame seeds are another dietary source of phytoestrogens. Another 2014 animal study examined the effects of soybean and sesame oil on estrogen-deficient rats.
The researchers found that a 2-month diet supplemented with these oils improved markers of bone health. This study suggests estrogen-like beneficial effects of both sesame and soybean seeds, although further human research is needed.
Because B vitamins play an important role in the creation and activation of estrogen, low levels of B vitamins can lead to decreased estrogen production. Vitamins B2 and B6, in particular, are associated with healthy estrogen levels.
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In one study, researchers compared levels of certain B vitamins to breast cancer risk in premenopausal women. The results showed that higher levels of vitamins B-2 and B-6 were associated with a lower risk of breast cancer, which may be due to the effects of these vitamins on estrogen metabolism.
This connection is thought to be due to the positive effects of B vitamins on estrogen levels.
Vitamin D functions as a hormone in the body. One study explains that vitamin D and estrogen work together to reduce the risk of cardiovascular disease.
The connection between these hormones is due to the role that vitamin D plays in the synthesis of estrogen. This suggests a potential benefit of vitamin D supplementation for low estrogen levels.
Estrogen Effects Image Stock Vector. Illustration Of Pictogram
Boron is a trace mineral that has various roles in the body. It has been researched for its positive benefits in reducing the risk of certain types of cancer. Boron is also necessary for the metabolism of the sex hormones testosterone and estrogen.
First, it helps the body break down essential minerals and vitamins. Boron also manages bone health, treats osteoarthritis, and affects hormones such as estrogen and testosterone.
While estrogen works with boron to fight osteoporosis, researchers also believe that boron allows the body to more easily use the estrogen in the body. Boron occurs naturally in leafy green vegetables such as spinach and kale, as well as apples, nuts, cereals, raisins and prunes.
DHEA, or dehydroepiandrosterone, is a naturally occurring hormone that can be converted to estrogen and testosterone. In the body, DHEA is first converted to androgens and then to estrogens.
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One study also found that DHEA can provide similar benefits to the body as estrogen.
Black cohosh is a traditional Native American herb that has historically been used to treat a variety of conditions, including PMS, hot flashes, and menopausal symptoms.
Researchers believe that black cohosh also contains certain compounds that stimulate estrogen receptors. Although more research is still needed, this may indicate a possible benefit of black cohosh supplements when estrogen is low.
Vitex agnus-castus is the Latin name for Chasteberry, the dried fruit of the Chasteberry tree. Chasteberry is a traditional herbal treatment best known for gynecological conditions such as PMS. Its benefits as a natural medicine for women’s health were first reported 2,500 years ago when the Greeks and Romans used it to treat menopausal symptoms.
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Acting as an adaptogen to stabilize the body’s stress response, Chasteberry helps the pituitary gland restore the balance of estrogen and testosterone during all three stages of menopause (perimenopause, menopause and postmenopause).
Research into Chastberry’s hormone-balancing abilities has shown that it significantly reduces menopausal symptoms such as mood swings, breast tenderness, pelvic discomfort, interrupted sleep, and hot flashes by rebalancing estrogen and testosterone.
Due to its high content of omega-6 fatty acids, evening primrose oil is used as an ancient herbal remedy for PMS and menopause.
One study found that in more than 2,200 women who used EPO after stopping hormone replacement therapy, 889 reported
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