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Mood swings? Irregular menstrual cycles? Fatigue? These things are no stranger to me, especially when considering the role of herbal supplements in boosting estrogen levels. After my own challenges with hormonal imbalances, I've delved into the science to find ways that can help increase estrogen naturally. Estrogen plays a crucial role in many aspects of our health, from reproductive functions to maintaining healthy bones and a well-functioning cardiovascular system, necessitating natural remedies to boost estrogen in cases of high levels or deficiency. In this article, I'll share those findings with you, providing clear and practical advice that's grounded in solid research.
It's important to cut through the noise of health trends and focus on what's proven to work. We'll look at lifestyle changes, dietary adjustments, and other natural methods that can support your body's estrogen production. This isn't about quick fixes—it's about making informed choices that support your long-term health through maintaining healthy estrogen levels. So, whether you're well-versed in the subject or just starting to learn about hormonal health, this article is here to give you various insights on how to safely increase estrogen levels naturally.
Studies show that dietary phytoestrogens, such as soy products and flaxseeds, can increase estrogen levels naturally. It is worth noting that in the study, plant-based compounds can mimic estrogen in the body and potentially alleviate symptoms of hormonal imbalance.
Soybeans offer a versatile solution for incorporating hormone-balancing elements into your diet, especially beneficial for women navigating menopausal transitions. Tofu, soy milk, and edamame present delectable options brimming with isoflavones, a type of phytoestrogen renowned for its gentle estrogenic properties. Whether it's tossing tofu into stir-fries or salads, savoring a refreshing glass of soy milk with breakfast, or munching on edamame as a flavorful side dish, integrating soybeans into your daily meals is effortless. Beyond their protein richness, soybeans harbor naturally occurring phytoestrogens, supporting the body's endocrine system in hormone production and regulation, potentially aiding in estrogen level balance. Furthermore, beyond their use as ingredients, you can indulge in soybeans in their purest form, such as Natto, a fermented traditional soybean product widely celebrated in Japan for its health benefits.
Flax seeds are small, nutty-flavored seeds harvested from the flax plant. They are renowned for their potential health benefits, including promoting heart health, aiding digestion, and supporting hormone balance. They can be enjoyed in various ways to reap their health benefits. Sprinkle ground flax seeds over yogurt or oatmeal for added texture and nutrition, or blend them into smoothies for a boost of omega-3 fatty acids. You can also incorporate them into baked goods like muffins or energy bars for a nutritious twist.
It is worth noting that there are four potential ways that flax seeds can help you with your hormones:
Here is my personal recommendation if you're looking to buy some flax seeds.
Like flaxseeds, sesame seeds also contain lignans. The healthy fats found in sesame seeds, including omega-6 fatty acids, are important for hormone synthesis and can support overall endocrine health. As we all know, there are various ways to incorporate sesame seeds in your diet. You can sprinkle toasted sesame seeds over salads, stir-fries, or rice dishes to add a nutty flavor and crunchy texture. Incorporate ground sesame seeds, known as tahini, into dips like hummus or baba ganoush for a creamy and rich flavor. You can also use sesame seeds as a topping for baked goods such as bread, rolls, or cookies, adding a subtle crunch and enhancing their flavor profile.
Here are a couple of ways how sesame seeds are able to improve your body’s estrogen level:
For my recommendation, I think you can never go wrong with these hulled sesame seeds from Food to Live.
Dark chocolate is high in magnesium, a mineral that's important for hormone production and can particularly help with the regulation of cortisol, the body's main stress hormone. Consuming dark chocolate can also increase levels of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness, which may help alleviate mood swings associated with hormonal imbalances. While you can enjoy them as a snack, some people might not be a fan of their taste. That is why you can use them as an ingredient for hot chocolate, sprinkle chopped dark chocolate over yogurt, oatmeal, or ice cream for a flavorful and indulgent topping, or blend dark chocolate with fruits like bananas or berries, along with some milk or yogurt, for a rich and creamy chocolate smoothie.
Personally, I love Lindt Lindor's selection of dark chocolate. These ones are particularly good if you love truffle flavored chocolates.
Another great way how to increase levels of estrogen and oxytocin naturally is through vitamins and minerals.
B vitamins are crucial for the metabolism of carbohydrates, fats, and proteins, which are all necessary for proper hormone production and regulation. Vitamins such as B6, B12, and folate (B9) support liver function, which is important for the detoxification and elimination of excess hormones. B5 (pantothenic acid) is also particularly important for the production of adrenal hormones, while B6 is essential for the synthesis of neurotransmitters, which can affect hormonal balance. I, for one, like taking nutritional yeast, which is a rich source of protein, vitamins, and minerals, including B vitamins such as B12. What I like to do is to use it as a topping on pasta dishes, pizzas, or salads for an extra burst of flavor.
Vitamin D acts more like a hormone than a vitamin in the body. It's crucial for the production of hormones, including estrogen. It also plays a role in mood regulation and can help alleviate symptoms of depression and anxiety associated with hormonal imbalances. Vitamin D is also essential for calcium balance, which is governed by parathyroid hormone and, indirectly, by estrogen levels. It is also one of the most easily accessible vitamins out there as you can spend around 10 - 30 minutes under the sun for a boost of vitamin D. You can even take them as supplements, so be sure to get one that contains vitamin D3 (cholecalciferol), as this is the most effective form for raising blood levels of vitamin D. If you’d rather take it as food, go for fatty fish like salmon, mackerel, and tuna, as well as fortified foods like milk, orange juice, cereal, and yogurt. Eggs, cheese, and mushrooms also contain small amounts of vitamin D.
Boron can influence the metabolism of steroid hormones, particularly estrogen. It's thought to increase the body's natural production of estrogen. This mineral is also important for the proper utilization of calcium and magnesium in the body, which can affect bone density and overall health. While not as popular as the others, you can find it in fruits such as raisins, prunes, apricots, grapes, and oranges. They can also be found in seeds such as almonds, peanuts, and hazelnuts, as well as vegetables such as kale, spinach, and broccoli.
DHEA is a hormone produced by the adrenal glands and serves as a precursor to both male and female sex hormones, including estrogen. DHEA levels typically decrease with age, and supplementing with DHEA can help to replenish levels, potentially improving hormonal balance and alleviating symptoms of deficiency. You can get this in wild-caught fish, as well as high-quality, protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and tofu.
Aside from vitamins and minerals, herbs are also a great way to increase estrogen levels in the female body naturally. Do note that it's still important to consult with a healthcare professional to ensure they are appropriate for your individual health needs and to determine the correct dosage
Black cohosh is often used to relieve symptoms of menopause such as hot flashes and night sweats. It's believed to have estrogen-like effects in the body, potentially helping to balance hormone levels and alleviate menopausal symptoms. It is available in various forms such as capsules, tablets, or liquid extracts. Black cohosh can also be taken orally with water or added to herbal teas.
If you're interested in taking black cohosh as a supplement, then this would be my recommendation.
Chasteberry is commonly used for menstrual irregularities, premenstrual syndrome (PMS), and symptoms of polycystic ovary syndrome (PCOS). It works by affecting the pituitary gland, which in turn can normalize the balance of female hormones, especially progesterone. Chasteberry supplements are typically available in capsule or tablet form. They can also be taken with water or added to smoothies or juices for easier consumption.
This chasteberry supplement from Nutricost is a great option if you're interested.
Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that may help to regulate hormone levels and is often used to ease PMS and breast tenderness. It's also thought to support overall skin health and reduce inflammation. Evening primrose oil is commonly available in soft gel capsules. Much like the others in the list, you can take them orally with water or other liquids.
Spring Valley Evening Primrose Oil is a great option if you want to ease into any one of my suggestions.
Red clover contains isoflavones, a type of phytoestrogen. These compounds can mimic estrogen in the body and may be beneficial for alleviating menopausal symptoms such as hot flashes and improving bone density. Red clover supplements are available in various forms, including capsules, tablets, or liquid extracts. They can also be taken orally with water or added to herbal teas.
For fellow tea lovers, this option from Traditional Medicinals Tea is absolutely lovely.
Dong quai is often referred to as "female ginseng" due to its traditional use in Chinese medicine for balancing female hormones and managing menstrual discomfort. It's thought to have a balancing effect on estrogen levels and is used as an herbal supplement to treat a variety of gynecological issues. Dong quai supplements are often available in capsule or tablet form. They can be taken orally with water or other beverages.
For my last recommendation, it would be this Dong Quai supplement that goes down easy while making you feel great.
Physical activity can also significantly help with hormonal imbalances through various mechanisms. In fact, some studies suggest that the effects of exercise on the central nervous system can help regulate hormonal balance, potentially increasing estrogen levels naturally. That being said, here is how simply incorporating physical activity can help balance hormone levels.
Both cardio and strength training can improve insulin sensitivity, which helps regulate blood sugar levels. This can be particularly beneficial for those with insulin resistance or conditions like polycystic ovary syndrome (PCOS).
Cardio exercises, especially moderate-intensity aerobic activities like brisk walking or jogging, can reduce levels of cortisol, the stress hormone. Lowering excessive cortisol can help balance other hormones, like estrogen and progesterone.
Exercise increases the production of endorphins, which are hormones that boost mood and provide a feeling of well-being, helping to mitigate the mood swings often associated with hormonal imbalances.
Physical activity can stimulate the release of thyroid hormones, which help regulate metabolism, energy levels, and overall endocrine function.
Regular exercise can contribute to better sleep quality for a longer resting period. This is essential for the regulation of growth hormones and other hormones.
Strength training in particular can help increase muscle mass, which in turn can improve the body's hormonal profile by promoting the production of naturally occurring hormones like estrogen.
For women in menopause, exercise can help counteract the decrease in estrogen and its effects on bone density and muscle mass.
By regulating stress, individuals might see enhancements in their hormonal balance, such as a rise in estrogen levels. That being said, here is how stress management is able to help you during hormonal imbalances.
Chronic stress leads to elevated levels of cortisol, the body's primary stress hormone. By managing stress through techniques such as meditation, deep breathing, or yoga, cortisol levels can be normalized, which in turn can help balance other hormones.
Constant stress can strain the adrenal glands, which produce cortisol. Effective stress management supports adrenal health, preventing the overproduction or underproduction of cortisol and adrenaline, which can affect overall hormonal balance.
Stress can disrupt the production and balance of reproductive hormones like estrogen and progesterone, leading to irregular menstrual cycles, fertility issues, and exacerbated menopausal symptoms. Reducing stress can help mitigate these effects.
High stress levels can interfere with sleep, and good sleep is vital for the regulation of many hormones, including growth hormone and the hormones that control appetite, such as ghrelin and leptin.
Stress management can improve emotional well-being, and since the brain is part of the endocrine system, a positive mental state can positively influence hormonal feedback loops.
