10 Ways to Increase Estrogen Naturally
Phytoestrogens are plant-derived dietary compounds that have a structure similar to estradiol, the primary female sex hormone in women of childbearing age. "Phytoestrogens mimic estrogen in the body and are found in plants and plant-based foods," Yasi Ansari, MS, RD, CSSD, a national spokesperson for the Academy of Nutrition and Dietetics told us. "When they enter the body, they are recognized by the body's estrogen receptors. Although their effects may be weaker, their similarity to estrogen makes them beneficial in helping the body during times when estrogen deficiency may cause health concerns."
One big source of phytoestrogens are flaxseeds. Nicole Glathe, DAOM, LAc, Dipl OM, co-founder of Elix, says that the phytoestrogen lignans contribute to the plant's hormonal effects. Glathe adds that other dietary sources include soybeans, hummus, chickpeas, and dried apricots, prunes, and dates.
Glathe says wild yam might help increase estrogen activity. It comes in cream and supplement forms. While more research needs to be done on the subject, a study found that replacing two-thirds of staple food with yam for 30 days can improve the status of sex hormones, lipids, and antioxidants.
According to a 2017 study, kudzu root contains abundant estrogen-like isoflavones (a class of phytoestrogens). And there are other studies that suggest that kudzu might help reduce the symptoms of menopause.
According to the National Center for Complementary and Integrative Health, black cohosh is promoted as a dietary supplement for hot flashes, other menopausal symptoms, menstrual cramps, PMS, and to induce labor. The NCCIH says that although there are studies that have linked black cohosh to helping menopause symptoms, its beneficial effects are not 100% certain. So before you take it, make sure to speak with your doctor, especially if you have hormone-sensitive conditions like breast cancer.
Glathe says vitex berry (a dried fruit used in herbal medicine) is also a source of phytoestrogens. There's evidence that it could be used to balance estrogen and progesterone during the menstrual cycle and help with PMS symptoms.
According to the University of Michigan Health System, royal jelly is a secretion produced by worker bees to nurture the development of the queen bee. Glathe says it has estrogenic activity by binding to estrogen receptors.
"This is a naturally occurring precursor to estrogen, so taking it can increase the amount of circulating estrogen, but it should only be used under the supervision of a physician, as it can have side effects," Glathe says.
Studies have found that vitamin D plays a role in estrogen synthesis, adds Glathe.
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fizkes/Getty ImagesMaintaining an overall healthy lifestyle is important for so many reasons, but managing your hormone levels is one. "If you have low estrogen levels, there are things you can do to help your bone health like increasing your weight-bearing exercises and eating a well-rounded healthy diet," Mysore says.
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Helen Rushbrook/StocksyGlathe suggests taking a look at your caffeine and tobacco consumption. Both can alter estrogen levels.
Next up: Want to Keep Your Hormones in Check? Eat These 7 Foods