How to increase estrogen naturally: Everything you should know

How to increase estrogen? There are several ways to increase estrogen, including hormone replacement therapy, estrogen therapy, and adopting specific lifestyle and dietary measures. Estrogen is among the key female sex hormones. Estrogen, in association with progesterone, plays a vital role in the reproductive health of women.

The level of estrogen varies throughout your lifespan and is considered normal. However, having low estrogen levels consistently may signify conditions such as menopause, eating disorders, or certain genetic conditions. The article discusses the various functions of estrogen, symptoms and causes of low estrogen levels, and ways to increase estrogen levels.

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Functions of Estrogen

Estrogen is a type of steroid hormone that regulates the reproductive and sexual development in females. It also plays a vital role in maintaining other body functions in both females and males.

Role of Estrogen in Female Reproductive Health

Development of secondary sex characteristics

During puberty, the levels of estrogen rise, resulting in the development of secondary sexual characteristics in females. These include the development and growth of breasts, the appearance of pubic hair, and the development of other physical features that are associated with puberty in females.

Regulation of the Menstrual Cycle

Along with other hormones such as follicle-stimulating hormone, luteinizing hormone, and progesterone, estrogen plays a significant role in regulating your menstrual cycle. Estrogen helps in ovulation and thickening the uterine lining in preparation for pregnancy.

Fertility and Pregnancy

The levels of estrogen are the highest during the days before ovulation. This is the most fertile period for a female. Estrogen also causes the thinning of cervical mucus, making it easier for a sperm to travel the reproductive tract and fertilize an egg.

Menopause

The levels of estrogen reduce during perimenopause (the period before menopause). Menopause starts if you do not get a period for one year or 12 months. During menopause, the levels of estrogen drop, and ovulation stops. You may get symptoms of decreased estrogen, such as hot flashes, night sweats, mood changes, and vaginal dryness.

Non-reproductive Functions

Estrogen plays an important role in regulating the following:

• Blood glucose levels
• Cholesterol levels
• Muscle and bone mass
• Blood flow and circulation
• Brain function and the ability to focus
• Production of collagen in the skin
• Maintaining moisture in the skin

What causes Low levels of Estrogen?

Estrogen levels generally start decreasing during perimenopause; the latter is the period that leads to menopause. However, estrogen levels can become low due to various other reasons, requiring you to take estrogen supplements or increase them by other means. Some of the causes of low estrogen are:

Changes Related to Aging

Age: As already stated, levels of estrogen decrease naturally during perimenopause and menopause in females.

Premature Menopause or Primary Ovarian Insufficiency: In this condition, the ovaries halt the production of eggs before the age of 40 years. Due to this, early menopause sets in, stopping your menses and reducing estrogen levels.

Medical Conditions

Genetic Conditions: Low estrogen levels may be associated with certain genetic conditions, such as Fragile X syndrome and Turner syndrome.

Eating Disorders: Eating disorders such as bulimia and anorexia may cause a deficiency of nutrients, thereby leading to hormonal imbalances (such as low estrogen).

Autoimmune Diseases: Some of these diseases may affect and damage the ovaries, resulting in reduced estrogen production.

Conditions affecting the Pituitary Gland: The Pituitary gland regulates the production of various hormones, including estrogen. Any condition affecting the pituitary gland may cause hormonal imbalance and reduced estrogen levels.

Hypothalamic Amenorrhea: Hypothalamic amenorrhea is often caused by excessive exercise, low body weight, or stress. In this condition, the hypothalamus (located in the brain) does not release enough hormone that stimulates the ovaries to produce estrogen.

Treatments

Certain cancer treatments, such as chemotherapy and radiation therapy, may damage the ovaries, disrupting normal estrogen secretion. Removal of one or both ovaries as a part of treatment may also decrease the estrogen levels, making it necessary to take estrogen supplements.

Other Factors

Breastfeeding: The levels of estrogen decline naturally during breastfeeding.

Excessive Exercise: Excessive physical activity may suppress the production of estrogen in some cases.

Symptoms of Low Estrogen

The symptoms of low estrogen depend on the cause; Some of these are:

• Dryness of the skin
• Tenderness of the breasts
• Brittle or weak bones
• Irritability and mood swings
• Trouble focusing and concentrating
• Dryness of the vagina
• Night sweats and hot flashes
• Weight gain, particularly around the belly
• Irregular menses or no menses
• Headaches during or before the period
• Reduced libido or sex drive
• Pain during vaginal intercourse
• Trouble sleeping
• Fatigue and tiredness

How to Increase Estrogen?

There are various ways to manage low estrogen, including estrogen supplements, dietary changes, lifestyle modifications, and vitamin supplementation. Let us discuss them in detail.

Hormone Replacement Therapy (HT)

HT is one of the common treatments for low estrogen, particularly during perimenopause and menopause. How to increase estrogen? With hormone replacement therapy, you will be prescribed synthetic hormones (estrogen and progesterone) to increase the estrogen levels. HT is of two types:

Estrogen therapy

Your healthcare provider will prescribe an estrogen supplement if your uterus is removed for any reason.

Estrogen progestin/progesterone hormone therapy (EPT)

A combination treatment containing both estrogen and progesterone is prescribed if you have your uterus intact. Progesterone helps in the prevention of overgrowth in the uterine lining (the latter may result in the formation of cancer).

Not everyone is a candidate for HRT. You may not be a candidate for HRT due to various reasons and should opt for natural estrogen replacement therapy. Some of the reasons are:

• Menopause occurred more than 10 years ago
• Personal history of blood clots in the lungs, legs, and brain
• Personal history of ovarian cancer, breast cancer, or melanoma

Natural Measures

The natural measures that may help boost estrogen levels are:

Vitamins and Minerals

Some of the minerals and vitamins to increase estrogen levels include:

B Vitamins: B vitamins, especially folate, B12, and B6, are essential for the activation and production of the estrogen hormone. Insufficient amounts of B vitamins can lead to low estrogen.

Vitamin D: Vitamin D acts as a hormone in your body and supports estrogen production.

Vitamin E: Research suggests that Vitamin E may help decrease symptoms of insomnia and hot flashes.

Boron: Boron helps the body absorb estrogen and testosterone hormones.

Natural Estrogen Supplements

Taking certain natural estrogen supplements may help reduce the signs and symptoms associated with low estrogen. However, consult your healthcare provider before taking these supplements, as the Food and Drug Administration (FDA) does not regulate these supplements.

Some of the best natural estrogen supplements are:

Black cohosh: This herbal supplement has been shown to reduce symptoms of menopause caused by low estrogen.

DHEA (dehydroepiandrosterone): DHEA is a naturally occurring hormone. A synthetic form of this hormone is available in the form of powder, topical treatments, and pills. Taking DHEA helps in the production of hormones, including estrogen and testosterone. 

Red clover: According to research, red clover (a herbal supplement) may help reduce hot flashes due to menopause.

Foods that Increase Estrogen

Some of the foods may act as natural estrogen replacement therapy. Some foods contain compounds like estrogen (phytoestrogens), and eating these may help raise estrogen levels. According to studies, consuming foods with phytoestrogens may help reduce symptoms of menopause, such as hot flashes. Phytoestrogens may also help boost bone health, skin elasticity, and heart health.

Foods that increase estrogen are:

• Legumes such as lentils, soybeans, peanuts, and chickpeas. Soybeans and soybean products such as miso and tofu are rich in phytoestrogens. The latter acts as natural estrogen in the body and has estrogen-like effects.
• Seeds such as flaxseed and sunflower seed. Flax seeds are a rich source of phytoestrogens, especially lignans. The latter plays a vital role in supporting healthy estrogen levels.
• Dry Fruits: Dry fruits are also one of the foods that increase estrogen levels.
• Berries such as raspberries, blueberries, and strawberries.
• Fruits such as pears, apples, plums, berries, and grapes.
• Garlic
• Dairy Products
• Whole grains

Lifestyle Measures

Making the following lifestyle modifications may help increase estrogen levels:

Maintain a healthy body weight

One of the risk factors for low estrogen is being underweight. Consult your healthcare provider about making appropriate dietary changes to maintain a healthy body weight.

Do moderate exercise

Another cause of low estrogen is overexercising. Hence, exercising in moderation can help maintain normal estrogen levels.

Manage stress levels

Chronic stress may lead to hormonal imbalance in the body. Hence, manage your stress levels by following various stress-reducing methods in your daily life. These include meditation, deep breathing exercises, and pursuing a hobby.

Get an adequate amount of sleep

How to increase estrogen? Get at least seven to eight hours of good quality sleep every day.

Prevention

How to prevent low estrogen levels? Estrogen levels drop naturally as you age; this decline cannot be avoided. Making dietary changes and lifestyle modifications can create a balance in the body. For example, meditation and doing moderate amounts of exercise may help reduce fatigue and sleep disturbances caused by low estrogen. Consuming the right amounts of calories and nutrients may also help prevent low estrogen levels.

How to increase estrogen? Though there are many natural methods to increase estrogen, you may require medicines depending on your symptoms. It is recommended to consult your healthcare provider and discuss your options.

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