How to increase estrogen naturally: Boost your hormones the natural way

A photo of foods to increase estrogen naturally.
  • Updated Nov 28, 2024
  • Published

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Created with Carolyn Kay, MD, Obstetrics & Gynecology, USA

In this article
In a nutshell
  • Natural ways to boost estrogen include eating foods rich in phytoestrogens (soy, flaxseeds, fruits, vegetables), taking vitamins B, D, and E, exercising regularly.
  • Herbal remedies like black cohosh and red clover may help, but research is limited.
  • Consult your healthcare provider before considering any form of estrogen supplementation, as too much can pose health risks.

Estrogen is a key hormone in our bodies, playing important roles beyond just reproductive health. It helps regulate things like blood sugar, cholesterol, muscle and bone mass, and even brain function.

As we age or face certain health conditions, our estrogen levels can change. While it’s normal for these levels to fluctuate, maintaining a healthy balance is important for overall well-being.

And, while you can always get medications to help that, you may want to start with the natural ways to increase estrogen.

Note: Estrogen levels should be determined by lab tests, not symptoms alone. Remember, there’s limited research on natural oral supplements for estrogen. Consult your healthcare provider before considering any form of estrogen supplementation, as too much can pose health risks. 

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Signs of low estrogen

Estrogen levels can rise and fall throughout your life, and this often happens in sync with other hormones controlling bodily functions. This changing cycle of estrogen levels is considered normal.

Having consistently low estrogen is a different story. Sometimes, it may mean that you are going through a natural process like menopause. In other cases, it could mean you have a health condition slowing your sexual development, making it harder to get pregnant when you want to.

Knowing the symptoms can help you stay proactive in making medical decisions to ensure your body produces enough hormones to keep you going.

An infographic showing signs of low estrogen.

1. Chronic fatigue and sleep issues

During menopause, women often experience changes in their sleep patterns and quality. Research has shown that menopausal women tend to have lower levels of melatonin, a hormone that plays a crucial role in regulating sleep.

If you’re experiencing chronic fatigue or poor sleep quality during menopause, it could be related to these hormonal changes. However, the relationship between hormones like estrogen and melatonin is complex and not fully understood.

2. Irregular menstrual cycles

Sometimes, irregular cycles might be linked to lower estrogen levels, but there could be other reasons too. Think of your menstrual cycle as a delicate dance of hormones, and when one partner (like estrogen) isn’t quite in step, it can throw off the whole routine.

There are a few different health conditions that might cause your cycle to be a bit unpredictable. For example:

  • PCOS (Polycystic ovary syndrome). This common condition can cause your ovaries to march to their own beat, leading to irregular periods.
  • Perimenopause. As you approach menopause, your body starts to change its hormone production. This transition period can sometimes make your cycles a bit less predictable.

3. Low sex drive & mood swings

Estrogen triggers serotonin production, and serotonin (our happy hormone) ensures you have a good mood. Therefore, low estrogen levels can be linked to mood swings, depression, and low sex drive, but it’s not a straightforward cause-and-effect relationship.

4. Hot flashes

An estrogen imbalance can significantly affect your body’s ability to regulate its temperature.  This often results in hot flashes, which are common when women are going through menopause. Sometimes, low estrogen can also result in night sweats. 

While these symptoms are often related to hormonal changes, it’s always a good idea to mention any new or persistent symptoms to your healthcare provider. They can help determine the cause and recommend appropriate ways to manage your comfort.

5. Increased belly fat

Since estrogen participates in regulating the metabolism, low estrogen levels caused by either imbalance or aging may cause increased fat deposits in your belly.

This hormone-related belly fat is often difficult to lose with regular training and diet changes, so it’s best to seek medical help if it’s something that worries you.

👉Find out more: Enhancing fertility naturally: A guide to fertility supplements and foods for women

How to increase estrogen naturally

Now, let’s explore how to boost estrogen with several practice-proven methods:

Dietary changes

Some dietary changes have been shown to increase estrogen naturally and reduce the risk of diseases associated with hormone imbalance.

Yes, the Mediterranean diet has been linked to supporting healthy estrogen levels. This diet is associated with high consumption of fish, vegetables, fruits, and legumes while restricting or at least limiting foods that have been shown to reduce estrogen levels, including red meat and high-fat processed foods.

In addition, the Mediterranean diet is rich in phytoestrogens—molecules with estrogen-like activity that you can get from foods like soy, legumes, nuts, grains, fruits, vegetables, and seeds. Vegetarian and plant-centric diets can also be a goodway to increase estrogen levels while supporting overall wellness. 

Consider consuming foods like lentils, chickpeas, flax seeds, whole grains, soy products, and garlic, as these foods have been shown to be most effective in promoting healthier estrogen levels.

Vitamins and supplements

You can also increase estrogen levels by including several vitamins in your wellness routine. That is because vitamins provide the raw materials essential for your body to produce hormones. Some vitamins can also be used to help women get through menopause with fewer symptoms associated with low estrogen. 

Here is the list of vitamins to consider adding to your diet or through supplements:  

  • B complex vitamins. Consuming B2, B6, B12, and folate makes it less likely for post-menopausal women to experience cognitive decline caused by lowered estrogen levels. A diet high in B6 may also be associated with delaying the onset of menopause. Vitamin B can be found in foods like dairy, leafy greens, whole grains, nuts, and seeds.
  • Vitamin D. Vitamin D is linked to several hormone imbalances. A deficiency in vitamin D is associated with lower estrogen levels, causing symptoms like mood swings, hot flashes, and much more. These findings are primarily from animal studies though, and we can’t assume the same results would occur in humans without further research.
  • Phytoestrogens. These are plant elements that have estrogen-like effects, so they also help combat symptoms and conditions that can be caused by estrogen deficiency.
  • Probiotics. These are crucial for a healthy gut microbiome, which has been linked to hormone regulation. Adding probiotic supplements helps enhance the metabolism’s estrogen precursors, so you can balance its levels for overall health and reduced menopausal symptoms.

Herbal remedies

  • Black cohosh. It’s a traditional Native American herb historically used to treat a variety of conditions, including menopause and menstrual issues. Even though more studies are needed to support its use in alleviating menopause symptoms, research suggests that black cohosh contains certain elements stimulating estrogen receptors. 
  • Red clover. It is a rich source of phytoestrogens, so it may also be helpful in increasing estrogen levels and reducing symptoms of menopause.

Exercise and lifestyle

Moderate physical activity is responsible for increased hormone production. Regular exercise has been shown to positively impact hormone levels, including estrogen. That is because exercising is especially powerful in activating the endocrine system, which leads to the production of multiple hormones. You can consider the following activity:

  • Walking (30 minutes a day);
  • Yoga;
  • Stretching.

In addition, high cortisol levels or prolonged stress can lower estrogen levels. This often causes symptoms of hormonal imbalance. Managing stress levels through breathing exercises, meditation, or seeking professional help can also help keep cortisol levels in check. 

👉Find out more: Cycle syncing workouts: Exercise according to your menstrual cycle

Foods that raise estrogen levels

Even though diet alone won’t significantly affect your hormones, adding some foods that help balance estrogen levels as a part of your wellness routine is always a good idea. Consider consuming more:

1. Dairy

Full-fat milk can contain estrogen, but it will depend on where the animal was in the lactation cycle when milk was taken.

2. Nuts and seeds

Nuts and seeds are high in phytoestrogen. While all contain some amount of this substance, some nuts have higher levels. These include:

  • Brazil nuts;
  • Almonds;
  • Cashews;
  • Roasted salted peanuts;
  • Pine nuts;
  • Walnuts,
  • Sesame seeds.

3. Legumes

Legumes are one of the most studied sources of phytoestrogens. They also contain many vitamins and microelements crucial for overall health. Here is what you can add to your diet:

  • Peas;
  • Chickpeas;
  • Lentils;
  • Soybeans;
  • Kidney beans;
  • Mung beans;
  • Pinto beans;
  • Black-eyed peas;
  • Lentils.

4. Fruits and vegetables

Berries and cruciferous vegetables are believed to have the highest amounts of phytoestrogen. Consider the following:

  • Sprouts;
  • Cabbage;
  • Onion;
  • Zucchini;
  • Broccoli;
  • Celeriac;
  • Spinach;
  • Garlic;
  • Cauliflower;
  • Cranberry;
  • Blueberry;
  • Strawberry;
  • Cherry.

5. Grains

Some of the grains that are often used in cereals have higher rates of phytoestrogens. Some examples are:

  • Whole wheat;
  • Oats;
  • Rye;
  • Barley.

Vitamins to increase estrogen levels

We have already briefly mentioned that vitamins may help increase estrogen levels and reduce symptoms of menopause, but let’s dive a little bit deeper.

1. Vitamin E

Vitamin E is a powerful antioxidant that has beneficial effects on hormone balance, including estrogen production. As a vital player in endocrine system functioning, vitamin E may help alleviate menopausal symptoms like hot flashes. Some examples of foods containing vitamin E are:

  • Almonds;
  • Sunflower seeds;
  • Spinach;
  • Avocado;
  • Wheat germ.

2. Vitamin B6 (Pyridoxine)

Vitamin B6 helps regulate hormone levels by supporting the liver’s detoxification process and regulating neurotransmitters involved in hormonal balance. Since too-high estrogen levels are also bad for fertility, vitamin B6 helps maintain a proper balance between estrogen and progesterone, supporting normal balance and reproductive health.

Foods rich in Vitamin B6 include: 

  • Chickpeas;
  • Bananas;
  • Salmon;
  • Tuna;
  • Turkey;
  • Potatoes.

3. Magnesium

Magnesium supports more than 300 enzymatic processes in the body, including those related to hormonal balance. It has been shown to support healthy estrogen production and enhance the function of other hormones as well. Some foods containing magnesium are:

  • Leafy greens (like spinach),
  • Pumpkin seeds,
  • Almonds,
  • Black beans,
  • Dark chocolate.

4. Vitamin D

Vitamin D is mostly known for its role in bone health, but it also may have an impact on estrogen levels and help improve ovarian function, which is directly responsible for estrogen production.

We usually get Vitamin D from sun or supplements, but it can also be found in foods like:

  • Fatty fish (like salmon and mackerel) 
  • Fortified dairy products,
  • Eggs.

When to seek professional help

  • Severe menstrual irregularities. If you have a prolonged absence of periods (more than two months), it could indicate severe health issues, including a significant estrogen deficiency or imbalance. Consult a healthcare provider as soon as possible for personalized guidance. 
  • Severe menopausal symptoms. Women who will soon begin or already have started menopause may experience various symptoms, including hot flashes, night sweats, mood swings, and sleep disturbances. While mild symptoms can be relieved by lifestyle changes, supplements, and nutritional diet, severe symptoms often require hormone replacement therapy (HRT) or other medical interventions, especially when significantly affecting daily life.

👉Find out more: Can you get pregnant during perimenopause?

  • Fertility Issues. Since healthy estrogen levels are vital for successfully conceiving, women who can’t get pregnant due to an estrogen imbalance should seek medical help. 
  • Persistent fatigue and weight gain/loss. Chronic fatigue and unexplained weight changes that do not improve with rest or dietary changes for more than three months could signal a severe hormonal imbalance or other underlying condition that requires immediate health checkup.
Take control of your hormonal health

Femia helps millions of women understand and balance their hormones

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Questions from the Femia community

  • I train a lot. Can exercise reduce estrogen levels?

    While mild exercises can help support hormone production and overall wellness, excessive or intense exercise have been linked to lower estrogen levels. So, keep your exercises moderate to support a healthy hormone balance.

  • What happens if estrogen levels get too high?

    High estrogen levels can lead to symptoms like weight gain, mood swings, and increased risk of blood clots. Prolonged exposure to high estrogen levels may also increase the risk of certain cancers, including breast, ovarian, and endometrial cancer. 

    This is why it's so important to work closely with a healthcare provider to maintain the right hormonal balance.

  • Are there any side effects of taking estrogen supplements?

    Yes, but the side effects will depend on the supplements you use. Some of the reported side effects include bloating, nausea, and headaches. If you notice any of the symptoms listed on the product label, stop taking that estrogen supplement and consult a healthcare provider.

The bottom line

Maintaining balanced estrogen levels is crucial for overall health, as it can impact mood, energy, and reproductive health, to name a few. While natural methods like diet changes, moderate activity, and stress management have been shown to support healthy hormone levels, it’s important to monitor how your body responds and consult a healthcare provider if you don’t notice changes or when side effects occur.

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