13 Ways to Increase Estrogen Naturally
Estrogen is a growth hormone responsible for the development and maintenance of the female reproductive system. It is actually a family of hormones that includes: estradiol (E2 - our main estrogen), estriol (E3 - the predominant estrogen during pregnancy), and estrone (E1 - the predominant estrogen in menopause)
Once your period ends estrogen levels start to rise in the follicular phase of the menstrual cycle. Estrogen levels continue to rise and peak levels trigger ovulation to occur. Estrogen is released from the ovaries, fat tissue, and adrenal glands.
The main functions of estrogen include:
building up the uterine wall for the menstrual cycle
stimulating the growth of the egg follicle
developing breast tissue
stabilizing bone density
controlling the metabolism of glucose and lipids.
Low levels of estrogen can result in symptoms like:
night sweats
light or short periods (less than 3 days)
achy joints
anxiety
depression
vaginal dryness
mood swings
low libido
painful sex
trouble sleeping
infertility
Low levels of estrogen naturally occur after menopause, but low levels can also emerge during perimenopause (the stages leading up to menopause).
If you’re experiencing low estrogen levels before perimenopause it’s important to dig into the root cause (or reason why it is low).
You may be wondering: “are there ways to increase estrogen levels naturally?”
The good news (actually, great, amazing, fantastic news) is YES - there are natural ways to help increase low estrogen levels in the body.
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This important question we need to be asking is: why is my estrogen low in the first place?
This is taking a root cause approach when it comes to understanding our health and hormones. When we answer this question, we are understanding what is driving the imbalance (which is showing up as symptoms in the body).
By addressing the root cause, not simply just the symptom (or the hormone imbalance for that matter), we can find long-term, sustained healing.
As always, I’m giving away my best hormone tips here, answering your burning questions, and letting you in on the what the science says.
I’m here to help you have better periods, symptomless cycles, and optimize fertility (whether that’s now or in the future) all through simple nutrition and lifestyle shifts that feel simple, doable, and empowering (not overwhelming).
This is the kind of insider info I share with all of my Hormone Magic 1:1 coaching clients and students in my signature program, Heal Your Period.
I’m so passionate about sharing this info with anyone on a hormone healing journey, so I’m letting you in with all the info here!
So, let’s dive in into it!
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How can I increase estrogen naturally?
Here are 13 ways to raise estrogen levels naturally:
1. Vitamin E
Vitamin E is a fat-soluble vitamin that plays an important role in the detoxification of estrogen. It has regulatory properties to either increase or decrease estrogen levels depending on the original levels, so in the case of low estrogen, it can inhibit the detoxification process which will increase the free estrogen levels. This is how vitamin E can increase estrogen naturally.
Source: Applied Nutritional Science Report
2. trial removing Gluten
Gluten intolerance is an immune response to gluten. Celiac disease is an autoimmune disorder where gluten proteins cause damage and inflammation in the small intestine. Gluten is contained in wheat, rye, and barley products. When gluten is ingested in the body, the immune system attacks the small intestine to further increase the inflammation. This process, if gluten is not avoided, will exhaust your adrenal glands which release stress hormones. We know that stress plays a large factor in the reproductive system, and can contribute to lower estrogen levels. Because of this, when gluten is avoided, you will decrease cortisol and the internal stress which will increase estrogen naturally. Additionally, gluten intolerance is also a factor that can promote amenorrhea, infertility, and diminished ovarian reserve, which are associated with lowered estrogen levels.
Source: Gluten Free Society
3. Ginseng
Ginseng originated in China and has been used for over 2 million years as a natural medicine remedy. It is consumed as a herbal tea that has many claimed health benefits, one of which is increasing estrogen naturally. Ginseng was found to upregulate estrogen production in the uterus, ovary, breast, bone, fat tissue, and in the liver. Additionally, a study found that ginseng may cause estrogen to counteract stress in the brain by utilizing antioxidation, which is also beneficial to increase estrogen naturally because stress typically decreases estrogen.
Source: 28413327
4. Ground Flax
Ground flaxseed can increase estrogen naturally due to its phytoestrogen (plant estrogen) component. Flaxseed contains dietary lignans which are a type of phytoestrogen. Phytoestrogens exert a weak estrogenic effect, so in the case of low estrogen in women, the phytoestrogens can promote the existing estrogen’s function which will increase estrogen naturally. It is important to note that flaxseed should be consumed as ground or milled because the whole seed contains a natural coating that our body can not digest fully. In order to get the most benefit out of flaxseed, pour it in a food processor and blend until it forms a powder, and then it can be added to oatmeal, yogurt, smoothies, or pancakes.
Source: 18791924
5. Whole Food Soy
Soy contains isoflavones which are another type of phytoestrogen that can help to increase estrogen naturally when levels are low. The isoflavones are regulatory for estrogen balance, so when levels are low, the isoflavones can promote the existing estrogen to continue to circulate in the body. Soy products come in many different variations and isoflavone content. Edamame, which is a premature soybean, will contain fewer isoflavones than tofu or regular soybeans because they are white in color and have matured longer before harvest. Fermented products like natto, tempeh, and miso have the highest content of isoflavones.
Organic tofu should be consumed over conventional GMO tofu. A common herbicide in many nonorganic tofu items is called glyphosate. Evidence is mixed on the possible dangers of the herbicide, so it is best to consume organic tofu when possible to be safe.
6. Acupuncture
Acupuncture is an alternative medicine where thin needles are placed in specific areas on the body usually to relieve pain or discomfort, but recently, it has been studied on its effects on hormones. It was found that acupuncture was shown to increase estrogen naturally in women who were diagnosed with ovarian dysfunction. Those with ovarian dysfunction have typically very low estrogen levels because the ovaries fail to mature follicles and release an egg for ovulation.
Source: 30581481
7. Gentle Exercise
Gentle exercise is a great way to increase estrogen naturally. It is important to not go overboard with intense exercise because this can actually keep your estrogen levels low. Over-exercising puts high stress on the body when you are not taking advantage of rest. Gentle exercise like going on a walk, a bike ride, or a swim at a moderate intensity would be a perfect way to move your body to increase estrogen naturally. If you can hold a conversation while completing the activity or exercise without needing to catch your breath, this is moderate intensity. Gentle exercise will help you to maintain a comfortable body fat percentage which is a key factor in estrogen production. As a rule of thumb, most females need at least 17% body fat to maintain a normal hormone function for a healthy and regular menstrual cycle.
8. Reduce Caffeine
Caffeine is a stimulant drug. When you ingest it, the body is stimulated and therefore is working faster than it needs it to. This sets off a stress response, and cortisol is released. The stress from the ingestion of caffeine will inhibit the circulation of estrogen and levels will drop. Caffeine also affects the metabolism of estrogen causing less estrogen to circulate in the body because more will be excreted. As a result, when you reduce your caffeine intake, you will reduce the stress response, which will increase estrogen naturally back to homeostasis.
Source: NIH
9. Pomegranate
In patients with PCOS, estrogen levels are typically low from the increase in androgens. A study found that pomegranates can be beneficial because the pomegranate juice was able to increase estrogen naturally in participants with PCOS. Pomegranate also contains phytoestrogens which have been shown to inhibit the binding of estrogen receptors causing an increase in estrogen circulating in the body.
Source: Biomedical Journal, 24818149
10. Black Cohosh
Cimicifuga racemosa or Black Cohosh originated in North America, and it is a well-known herb used for hormonal benefits. A study found that the black cohosh was successful in decreasing estrogen receptors, which would make the estrogen levels increase in circulation. This proves that black cohosh is beneficial to increase estrogen naturally.
Source: 29403307
11. Manage Stress
The stress response in our body causes multiple body functions to change. As a result, we will produce higher levels of cortisol, a stress hormone, from the adrenal glands. Depending on the situation, stress can cause either an increase or decrease in estrogen, it just depends on the source of stress. Stress can cause low levels of estrogen when the stress is coming from over-exercising or undereating. At these circumstances, we have very low body fat, which will cause estrogen levels to drop. As a result, we will have weaker bones, loss of period, and decrease in body heat regulation. This is why managing stress can be a great way to increase your estrogen naturally because we won’t be producing as much cortisol.
12. Magnesium
Magnesium is a powerful regulatory mineral in estrogen metabolism. It also can control the detoxification of estrogen in 2 main pathways. Because of this, magnesium can increase estrogen naturally when levels are low.
Source: Applied Nutritional Science Report
13. Maca
Lepidium peruvianum or Maca, is a root plant originating in Peru, but is now distributed all over the world for its medicinal value. Though Maca is not a phytoestrogen, it is an adaptogen that contains plant sterols that help support endocrine function by balancing hormone levels like estrogen. It does this by stimulating the hypothalamus and the pituitary gland in the brain to support all hormone functions. In a woman with low estrogen, Maca powder can be used to increase estrogen naturally.
Source: 23674989
FINAL THOUGHTS
There are several ways to increase estrogen naturally if you have low levels.
While we chatted through lots of different options, remember that every body is unique and it’s about determine what works best for your body.
Remember: simple shifts build to make a big impact over time!
Healthy estrogen levels are possible for you.
-Krista
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Krista King, MS, RDN, LDN, IFNCP
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