Natural Ways to Increase Estrogen

Unlocking Nature's Balance

Everyone produces estrogen. However, females have higher levels of estrogen than males. Estrogen affects sexual reproductive development. But, according to the Cleveland Clinic, estrogen plays a role in several functions, including:

• Blood sugar levels.
• Bone mass.
• Muscle mass.
• Collagen production.
• Brain function.
• Cholesterol levels.

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Estrogen levels may decrease for a variety of reasons. One of the most common causes of low estrogen is menopause. Certain medical conditions and side effects from medication may also lead to a decline in estrogen.

When estrogen levels decline, it can lead to symptoms, such as hot flashes, infertility, headaches and sleep and mood changes.

Hormone replacement therapy may be an option for some people who want to increase their estrogen levels. However, some people may choose natural estrogen therapy.

Natural Solutions for Optimizing Estrogen Levels

Vitamin B

Vitamin B may help the body create and use estrogen. Some research has indicated that low vitamin B levels may lead to reduced estrogen production. Since vitamin B also helps support healthy thyroid, adrenal gland and nervous system functions, it is a great way to boost estrogen levels. To increase vitamin B intake, you can take a B complex supplement. Additionally, foods high in vitamin B include:

• Leafy greens.
• Seeds.
• Eggs.

Vitamin D

According to UCLA Health, vitamin D helps with estrogen production in the body. It also helps keep other hormones in balance, such as progesterone. Vitamin D also regulates blood sugar levels, which also helps with weight loss. In addition to taking supplements, foods high in vitamin D include:

• Fatty fish.
• Fortified cereals.
• Egg yolks.

Flaxseed

Flaxseeds are rich in a type of phytoestrogen called lignans, which helps estrogen metabolism. When phytoestrogens bind to the estrogen receptors, they may have similar effects to estrogen.

Although estrogen receptors are in the tissues of the breast and female reproductive tract, they are also located in other areas of the body. Estrogen receptors are found in the tissues of the brain, bone, skin and colon. A lack of estrogen can affect many areas of the body.

Eating foods containing phytoestrogens that bind to these receptors, such as flaxseed, may help combat the effects of low estrogen throughout the body. You can add a teaspoon to yogurt, dips and smoothies to get flaxseed into your diet.

Berries

When it comes to healthy foods, berries are often at the top of the list. They are also a phytoestrogen-rich food and contain antioxidants that provide health benefits. Consider adding a serving of cranberries, blueberries or strawberries to your diet several times a week.

Black Cohosh

Black cohosh is an herbal supplement that has been used to treat several different conditions, including those associated with low estrogen. The theory is that black cohosh contains specific compounds that act on the estrogen receptors. Black cohosh is available as a supplement in the form of capsules, extracts and teas.

Red Clover

Red clover is also an herbal supplement that contains isoflavones. Different types of isoflavones may have an estrogenic effect on the body. Red Clover is available as a supplement in the form of an extract, tea and capsules.

Soybeans

Natural estrogen therapy may also include foods that contain phytoestrogens, such as soybeans. Phytoestrogens are found in plants that have a molecule structure similar to estrogen. Phytoestrogens mimic the effects of estrogen by binding to estrogen receptors in the body. This causes estrogen-like effects. Soybeans are one example of a phytoestrogen-rich food. Some supplements also contain phytoestrogens. Other foods containing phytoestrogen include:

• Soy milk.
• Edamame.
• Tofu.
• Tempeh.
• Miso.

DHEA

A study in the journal Steroids found that taking DHEA may have benefits similar to those of estrogen. DHEA, also called dehydroepiandrosterone, is a naturally occurring hormone produced by the adrenal gland. However, DHEA levels tend to fall with aging.

DHEA helps produce additional hormones such as estrogen and testosterone. Synthetic versions of DHEA are available in capsules, powders, topical creams and tablets. According to the Mayo Clinic, taking DHEA supplements may have side effects, so it's essential to talk with your doctor before taking them.

Quit Smoking

Smoking has several adverse health effects. In addition to the risk of heart and lung disease, it may also disrupt hormone levels. Smoking may speed up estrogen loss. Although quitting will not necessarily boost estrogen levels, it can slow down the natural decline as people age. If you smoke, talk with your doctor to find safe ways to quit, such as medication, nicotine patches and smoking cessation classes.

Strength Training

Research in the International Journal of Health Sciences indicated that strength training was effective in improving estradiol levels in postmenopausal women. Strength training involves any form of resistance training, including using weight machines, dumbbells, resistance bands or bodyweight exercises. It also helps combat bone loss, which is often a side effect of low estrogen levels.

Empowering Estrogen Naturally

There are several natural methods to increase estrogen levels in the body. By incorporating foods rich in phytoestrogens such as soy, flaxseeds and chickpeas into your diet, you can help promote estrogen production. Additionally, maintaining a healthy weight through regular exercise and managing stress levels can also support balanced hormone levels.

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