To increase estrogen in men, consult a doctor for potential hormone therapy, as natural methods focus more on balancing hormones or mimicking effects with phytoestrogens from soy, flaxseeds, or certain veggies like broccoli, alongside managing weight, stress, and getting enough sleep, but self-treatment isn't recommended due to risks, says Medical News Today, Healthline, NBC News, Cleveland Clinic, VA.gov Home | Veterans Affairs, UCLA Health, Gameday Men's Health and this video from YouTube.
Ovaries are the major source of circulating estrogens in females, but in males, testes produce only ~20% of circulating estrogens, with the remainder from local production by adipose, brain, skin, and bone, which convert testosterone (T) to estrogen through aromatase actions (708).
The drop in estrogen just before your period may cause headaches. Many people with migraines report that they have migraines before or during their periods, also known as menstruation. You can turn to proven treatments for migraines related to hormone changes.
Top 7 foods and remedies to boost estrogen
According to some research, the following foods may increase people's estrogen levels:
The B-vitamin family, particularly B6 and B12, are vital for regulating estrogen and supporting methylation processes that break down excess hormones. We've found that folate contributes directly to estrogen production, while magnesium and calcium support overall hormone synthesis.
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.
What are the symptoms of low estrogen levels?
To boost your estrogen levels below is a curated list of the best estrogen food to increase the hormone:
Menopause headaches typically present as throbbing, one-sided pain that can last from 30 minutes to 72 hours. We often see these headaches accompanied by sensitivity to light and sound, nausea, and dizziness – occurring most frequently during perimenopause when hormone levels fluctuate dramatically.
Magnesium Deficiency
Neurologist Dr. Joshua Daniel of Shore Physicians Group said many migraine headache sufferers are found to be deficient in magnesium when they have blood work done.
Hormonal imbalances show up as symptoms like fatigue, mood swings, weight changes, irregular periods, skin issues (acne), hair changes, sleep problems, brain fog, low libido, digestive issues, and temperature sensitivity, affecting energy, body functions, and mental well-being, often linked to stress, thyroid, or reproductive hormones.
A male who is experiencing symptoms of low estrogen should speak to their doctor about treatment options. Hormone replacement therapy can help treat low estrogen levels in males caused by hypogonadism. A doctor may administer testosterone using a patch, an injection, a gel, or a product absorbed by the gums.
Estrogen pills typically require a prescription.
After you begin feminizing hormone therapy, you'll notice the following changes in your body over time: Fewer erections and a decrease in ejaculation. This begins 1 to 3 months after treatment starts. The full effect happens within 3 to 6 months.
Women of any age could experience low estrogen levels due to issues such as:
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.
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.
Vitamin B, which helps your body create and use estrogen. Vitamin D, which functions as a hormone in the body and helps with estrogen production. Vitamin E, because research Link is external, Link opens in new window shows vitamin E may help reduce hot flashes and insomnia.
In conclusion, women who drank more than a cup of regular (not diet) soda a day had higher levels of estrogen than those who drank less regular soda, diet soda, or fruit juice.
They found that caffeine intake greater than 200 mg/day (approximately 2 cups of coffee) lowered estrogen concentrations among Caucasians by 13% and increased them among Asian women by 59%. The caffeine source was significant — when it came from soda or tea, caffeine increased estrogen concentrations among all races.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Taking vitamin B12 daily is generally safe for most people, as it's water-soluble and excess is flushed out, but high doses can cause mild side effects like headaches, nausea, dizziness, or diarrhea in some individuals, while very high levels (especially from injections) might rarely link to other issues, so it's best to stick to recommended amounts unless treating a diagnosed deficiency.
Red meat and dairy may contribute to an increase in estrogen levels, according to a few studies, so it may be wise to eat these in moderation. But more research is needed to determine which foods may raise or lower estrogen. Sometimes high estrogen requires medical treatment.