13 Estrogen Detox Supplements
Estrogen is a growth hormone responsible for the development and maintenance of the female reproductive system. It is released in high amounts during the follicular phase of the menstrual cycle which is the first 2 weeks leading up to ovulation. Estrogen is released from the ovaries, fat tissue, and adrenal glands because it has a connection between fertility and body fat composition. As for the main functions, estrogen aids in building up the uterine wall for the menstrual cycle, it stimulates the growth of the egg follicle, helps breast tissue growth, it stabilizes bone density, and controls the metabolism of glucose and lipids.
Estrogen needs to be maintained at a normal level for optimal functioning. When estrogen becomes too elevated, this can cause estrogen dominance. estrogen dominance is referring to the ratio between estrogen and progesterone. If estrogen is higher in relation to progesterone, this is considered estrogen dominance. Here are the 3 patterns: high estrogen and normal progesterone, high estrogen and low progesterone, normal estrogen, and low progesterone.
To get estrogen back to normal we need to make sure that we are detoxing estrogen. Estrogen can recirculate in the body if this detoxification process is not working which can cause symptoms like cramps, breast tenderness, insomnia, low sex drive, irritability, and migraines. The goal with supporting detoxification is to include nutrients required for this process to run optimally and to provide inflammation support.
Certain supplements may help to support your estrogen detoxification.
Your body’s natural detoxification system involves your liver and also your skin, kidneys, digestive system, and respiratory system.
You release toxins and waste products through the:
Stool
Sweat
Urine
Breath
Estrogen is detoxified in the liver then moved to the stool to remove it from the body.
There are 3 main steps to this detoxification process:
1) Convert: A product is converted into a different compound, and the new compound can be MORE inflammatory than the original. For estrogen, there are 3 main pathways for this: 2-OH-E1, 4-OH-E1, 16-OH-E1. Why is this important? Because the 2-OH is protective and we want to be utilizing this one the most, the 4-OH is inflammatory and we don’t want to be favoring this pathway. The 16-OH is mixed but can be more symptomatic if we are fairing it.
2) Combine: Then certain nutrients are added to the converted compound to package it up for excretion. Things like genetics, nutrient deficiencies, and poor gut health can impair this step.
3) Clear: Estrogen is removed from the body through the stool.
Each process requires certain nutrients for optimal function.
Caution: There is a big distinction between a “detox diet” and supporting your body’s natural detoxification process. Most “detox” remedies you see in advertisements are not supporting your body's natural function but instead, they are by-passing our natural digestive functions.
Each of the supplements has one of the 3 properties to aid in estrogen detoxification: anti-inflammatory, general liver metabolism, or estrogen metabolism.
Here are 13 Estrogen Detox Supplements:
Anti-inflammatory:
1. Omega-3
Omega 3s are one of the estrogen detox supplements. They are a sector of polyunsaturated fats found in specific plant and animal foods. They can lower estrogen because they can increase luteinizing hormone (LH), which can then increase progesterone production, resulting in a better balance of hormones. Many studies have found that omega 3s also have anti-inflammatory properties that can help balance out prostaglandins, which are inflammatory compounds produced in the body and when produced in higher amounts can cause severe cramping.
2. NAC
NAC stands for N-Acetyl Cysteine, which is the supplemental form of cysteine, an amino acid in our body that aids to produce a powerful antioxidant, glutathione. Antioxidants are powerful compounds that help to reduce inflammation in the body, support glutathione production, improve egg quality, and reduce oxidative stress which affects estrogen levels. Glutathione can eliminate oxidative stress through the destruction of free radicals which are the cause of oxidative stress. This is why NAC is one of the estrogen detox supplements.
3. Ginger
Due to its anti-inflammatory properties, another one of the estrogen detox supplements is Ginger. Ginger contains a compound 6-Shogaol which has been shown to be the active ingredient that fights free radicals in the body which are the contributor to oxidative stress and inflammation. Ginger has anti-inflammatory properties that are operated by reducing prostaglandin production. Prostaglandins are highly inflammatory because they cause the uterine contractions that lead to premenstrual cramping. Reducing oxidative stress and inflammation is a great method for estrogen detoxification because when the body releases the stress from inflammation, the detoxification process can take priority to operate. This is why Ginger is one of the estrogen detox supplements.
4. Antioxidants
Antioxidants are a large group of colorful fruits and vegetables that contain properties that attack against oxidative stress. Oxidative stress damages cells and reduces their ability to function by altering DNA structure. Reactive oxygen species or ROS enter the body on a daily basis through many different avenues, these ROS have very high energy levels and can damage cell functionality. Our body responds by sending antioxidants to get rid of the ROS. Oxidative stress occurs when there is an imbalance in this system, either too many ROS or not enough antioxidants. Our body can make certain antioxidants on its own, but if we consume them through the diet this makes the antioxidants more readily available to get rid of the ROS and decrease oxidative stress. When this oxidative stress occurs, there is no priority for other body functions, like estrogen detox, to occur because the main mission is to eliminate the ROS. This is why consuming foods with antioxidants in the diet makes them one of the estrogen detox supplements.
5. Curcumin / Turmeric
Curcumin is the bioactive ingredient in turmeric. Curcumin is another one of the estrogen detox supplements, which is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased inflammation.
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance the absorption of curcumin. Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin
FREE pain-free period 5-day MEAL PLAN:
General Liver Support:
6. Dandelion Root
Another one of the estrogen detox supplements is dandelion root. Bloating and water retention is common with inflammation, so when looking for an estrogen detox supplement, dandelion is a great choice. Dandelion acts as a diuretic, which increases water excretion, therefore reducing water retention that contributes to that puffy feeling or looks. It also contains lactones and phenylpropanoids, which have been found to have an anti-inflammatory effect. Research also notes that dandelion has been shown to have great effects on supporting liver function by increasing the flow of bile. Bile is a substance that the liver creates that helps absorb minerals and nutrients.
Source: 19678785, Herbal Remedy Book, 28012278
7. Spirulina or Chlorella
Spirulina or Chlorella is a blue-green algae that is one of the estrogen detox supplements. It has been found that spirulina has positive effects on liver functionality. In a study, they found that spirulina can decrease fasting blood glucose and decrease lipid profiles indicating that spirulina has positive effects on the liver. Additionally, spirulina can fight inflammation because it has a high bioavailability of vitamin E, a fat-soluble vitamin that has antioxidant properties.
8. Milk Thistle
Milk thistle is a spiky purple plant that is one of the beneficial estrogen detox supplements. Silymarin is the active component in milk thistle, it is beneficial in estrogen detoxification because it can neutralize free radicals and support the detoxification of the glutathione S-transferase pathway. Glutathione is an antioxidant, and in the pathway, it can make toxic chemicals in the body less harmful. Additionally, silymarin helps in general liver support.
Estrogen Metabolism:
9. Methylated B Vitamins
Methylated B Vitamins are fat-soluble and are estrogen detox supplements because they support phase 2 of estrogen metabolism. This process is different from phase I because phase II occurs when the high estrogen is related to gut issues. Methylation is a common chemical process that happens in the body where a methyl group which is a carbon with three hydrogens, is added to another compound. Though it sounds like a simple process, methylation is vital for our DNA functioning allowing us to engage or disengage from certain genes. When the process is impaired, it can create a host of issues.
The gene MTHFR is responsible for making enzyme Methylenetetrahydrofolate reductase, which is a regulatory enzyme for the metabolism of folate, vitamin B9. Folate is an important nutrient that will aid in the detoxification of estrogen. Thus, when MTHFR is not working properly in methylation, this can be what causes high estrogen.
The gene COMT is responsible for making the enzyme catechol-O-methyltransferase which aids in the levels of hormones such as estrogen and is also important in dopamine metabolism. A study showed a positive correlation that those with the COMT genotype had higher levels of estrogen in women, so COMT can be a factor for what causes high estrogen.
Source: https://www.nature.com/scitable/topicpage/the-role-of-methylation-in-gene-expression-1070/, 28520345, https://pubmed.ncbi.nlm.nih.gov/22100850/
10. Calcium D-Glucarate
Calcium D-Glucarate is a calcium salt naturally produced in our body in small amounts, but it can also be extracted from different vegetables and fruits. This substance is one of the estrogen detox supplements because it aids in detoxification of estrogen and it helps relieve gut issues. Specifically, Calcium D-Glucarate supports the second phase of estrogen excretion, related to the gut. Gut issues cause a poor release of estrogen and consequently, the estrogen levels will rise due to the recirculation of estrogen. If gut bacteria is imbalanced, this can cause the estrogen to not be eliminated, and then beta-glucuronidase will be elevated. This beta-glucuronidase is an enzyme involved in breaking down carbohydrates and is driven by gut bacteria.
Source: 12197785
11. I3C
Increasing cruciferous vegetable intake is a great way to increase your health status and lower estrogen levels. Indole-3-Carbinol (I3C) is the main compound in many cruciferous vegetables such as broccoli, bok choy, cauliflower, and brussel sprouts. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can act as an estrogen detox supplement. I3C also encourages the breakdown of estrogen through the protective pathway called 2-OH. I3C should be consumed as a supplement only if your estrogen levels were tested to be high because if they are normal, taking I3C can cause estrogen levels to drop too much. Additionally, Important to mention that adequate stomach acid is needed when consuming this supplement or it will not break down properly.
Source: 9168187
12. DIM
DIM stands for diindolylmethane and it is a naturally occurring compound in cruciferous vegetables like broccoli, kale, and cauliflower. DIM encourages the decrease of high estrogen levels through the protective pathway 2-OH. If estrogen levels are high and favoring the inflammatory pathway, DIM can help switch it to the less inflammatory pathway. DIM can lower normal estrogen levels too drastically, so it is best to only take it if you have been tested and your estrogen levels are shown to be elevated.
Source: Oregon State, 30104541
13. Sulforaphane
Sulforaphane is another compound found in cruciferous vegetables. At high levels, estrogen has been shown to be carcinogenic by converting into estradiol and estrone, and this process can occur in two different pathways. The promotion of this process will damage the DNA which will cause the carcinogenic effects. A study found that sulforaphane has protective effects against these pathways to inhibit estrogen-induced DNA damage and will lower estrogen naturally through detoxification. This is why sulforaphane is one of the estrogen detox supplements.
Source: 9168187
