Herbs containing estrogen-like compounds (phytoestrogens) include Red Clover, Soy, Hops, and Licorice Root, which are used for menopause symptoms, but Black Cohosh, Chasteberry, and Ginger also show estrogenic activity or hormonal effects, with soy and red clover being rich sources of active phytoestrogens. These herbs can help with symptoms like hot flashes, but their effects vary, and consulting a doctor is crucial due to potential interactions and inconsistent evidence, notes the NHS and Healthline.
Various plants have been used for centuries to alleviate menstrual and menopause symptoms, such as Cranberry, Ginger, Hops, Milk Thistle, Red clover, Salvia officinalis, Soy, Black cohosh, Turnera diffusa, Ushuva, and Vitex.
Which food is highest in estrogen? Soybeans and soy products are rich in phytoestrogens, plant compounds that mimic estrogen in the body.
To increase your estrogen levels, consider adding:
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.
Vitamin B Complex
The B vitamins, including B6, B12, and folate, play a role in hormone production. They help the body make estrogen and also balance other hormones like progesterone. Vitamin B6 is particularly helpful in regulating the menstrual cycle and reducing premenstrual syndrome (PMS) symptoms.
Phytoestrogens, compounds derived from plants and converted into weak estrogenic substances in the gastrointestinal tract, are heavily promoted as the “natural alternative” to estrogen replacement therapy for postmenopausal women or women who have undergone a hysterectomy.
Soy isoflavones, flaxseed oil, black cohosh, and red clover contain compounds that—while they don't boost estrogen—exert an estrogenic-like effect that may tamp down some of the symptoms of menopause, like hot flashes and night sweats. Vitamin D may also help.
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.
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.
Licorice root tea can raise cortisol levels and mimic estrogen.
Studies involving middle-aged women show that ginger notably reduces hot flashes, night sweats, and musculoskeletal pain. We've found strong evidence that ginger can increase estrogen levels while decreasing follicle-stimulating hormone (FSH), helping restore hormonal balance.
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.
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.
A Fred Hutchinson Cancer Research Center study involving postmenopausal, overweight, and obese women who took 2,000 IUs of vitamin D daily for a year found that those whose vitamin D blood levels increased the most had the greatest reductions in blood estrogens, which are a known risk factor for breast cancer.
Here are six estrogen-positive foods to avoid:
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What causes low estrogen levels?
Estrogen plays a role in collagen production and skin hydration. Low levels can lead to dryness, thinning, and sensitivity. You may also notice an increase in fine lines and changes in skin elasticity. If your skin care routine hasn't changed but your skin has, your hormones could be shifting.
Women of any age could experience low estrogen levels due to issues such as:
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. These may help with some menopause symptoms but this is not supported by scientific evidence.