Yes, you can buy products with plant-based estrogens (phytoestrogens) like soy isoflavones, red clover, and flaxseed, or supplements like DHEA and black cohosh, often sold as "natural" hormone alternatives, but these don't directly raise estrogen like prescription HRT and have varying evidence for effectiveness, requiring doctor consultation due to inconsistent regulation and potential side effects.
Phytoestrogen-Rich Foods
Phytoestrogens are plant compounds that may have estrogen-like properties. They're found in certain legumes, fruit, vegetables, and grains. There are generally three main types: Isoflavones: Derived from soy-based foods like tofu, miso, and soybeans like edamame.
Which food is highest in estrogen? Soybeans and soy products are rich in phytoestrogens, plant compounds that mimic estrogen in the body.
Alcoholic beverages, particularly red wine and bourbon, increase estrogen levels in the body through hormone disruption mechanisms. Coffee and caffeinated beverages can increase estrogen levels specifically in Asian populations. Soy-based drinks contain phytoestrogens that mimic estrogen effects in the body.
Natural Sources of Estrogen-Mimicking Vitamins
Beyond vitamin D's hormone-like properties, several natural food sources contain vitamins that can mimic or support estrogen's effects in the body. We find B vitamins, particularly B6, B9, and B12, play vital roles in estrogen metabolism and hormone balance.
There are natural estrogens in certain foods. There are two main types of phytoestrogens, called isoflavones and lignans. Soybeans, lentils, chickpeas and other legumes have isoflavones. Flaxseed, whole grains and some fruits and vegetables have lignans.
Dried fruits: Dried fruits, such as dates, prunes, apricots, and figs, are foods high in estrogen, especially lignans and coumestans. Dried fruits also provide natural sugars, fibre, iron, and antioxidants, which can boost your energy, digestion, and immunity.
There are also some menopausal supplements available. These include brands such as Amberen and Estroven, both of which claim to help manage menopause symptoms. Each of these brands have several products. The primary ingredients in Amberen are antioxidants, amino acids, minerals, and vitamin E.
Herbal remedies such as red clover contain plant hormones that can act in a similar way to oestrogen, while black cohosh is believed to balance oestrogen and progestogen levels.
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Some studies suggest that chia seeds may have mild estrogenic effects, meaning they could influence hormone levels. Women with estrogen sensitive conditions (like breast cancer or endometriosis) should consume them in moderation.
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There are two main types of estrogen therapy:
Fish, beef, eggs, and pork are all high-estrogen foods as well. If you are wondering if this could affect you, it's important to note that chicken estrogen is the same molecule as human estrogen. Heavy meat eaters have high levels of estrogen in their urine as a result.
As described in the previous section, the congeners of two types of alcoholic beverages, bourbon and red wine, produced detectable estrogenic effects in OVEX rats, thereby confirming the hypothesis that alcoholic beverages contain biologically active estrogenic substances.
Some people have questions about flaxseed being a phytoestrogen, meaning a plant estrogen. Does it increase the levels of estrogen in our body? Likely not. In fact, it helps detoxify the more harmful forms of estrogen.
The results indicate that caffeine consumption among women of child-bearing age influences estrogen levels. Short term, these variations in estrogen levels among different groups do not appear to have any pronounced effects.
What are the symptoms of low estrogen levels?
Wrinkles: Fine lines appear more pronounced, especially around the eyes and mouth.. Sagging: Loss of firmness in the jawline and cheeks. Dullness: Your skin loses its natural radiance, appearing more lackluster.
If estrogen levels are low, it is possible to increase them without taking hormones. Natural ways to increase estrogen include adding more vitamin D, magnesium, phytoestrogens, and boron to your diet, managing stress, exercising regularly, and getting enough quality sleep.
How can I check my hormone levels at home? Blood tests – At-home estrogen blood tests are quick and easy. You just need to prick your finger and collect a small blood sample in a vial. After that, you can send your sample to a lab for testing.
Taking natural estrogen supplements
Black cohosh: People use this Native American herbal remedy to treat menopause symptoms associated with low estrogen. One small study shows it to be especially effective in treating hot flashes.
You'll learn about estrogen supplements to consider trying, such as: