Vitamins that help manage estrogen levels, particularly by supporting detoxification or acting as aromatase inhibitors (blocking conversion to estrogen), include Vitamin D, B Vitamins (B6, Folate), Vitamin C, and antioxidants like those in DIM, Resveratrol, and Grape Seed Extract, while nutrients like Flaxseed Lignans can also influence estrogen metabolism, but always consult a doctor before supplementing to avoid interfering with hormone therapies like HRT or impacting other conditions.
To help lower your estrogen levels, there are a few different supplements you can try including diindolylmethane (DIM), sulforaphane, and calcium-D-glucarate. Here is a closer look at each and how they can help with estrogen dominance.
For example, high doses of vitamin C and vitamin B6 have been known to interfere with the body's ability to metabolise oestrogen, one of the primary hormones used in HRT. It is vital to take a balanced approach to supplementation while on HRT, ensuring not to undermine the therapy's intended benefits.
Estrogen encourages water retention, and progesterone regulates the skin's sebum oil production. Sebum oil moisturizes the skin and protects it from toxins and pathogens. Low levels of estrogen and progesterone may cause dry, itchy skin that is thinner, more sensitive and prone to a menopause rash.
During times of high estrogen, such as pregnancy or certain phases of menstrual cycles, skin can look vibrant but may also be prone to acne. Conversely, lower estrogen levels—common during menopause or due to certain medical treatments—can result in dryness, thinning, and loss of elasticity.
Here are the top five vitamins essential for female wellness during menopause.
To increase your estrogen levels, consider adding: Boron, a mineral that helps your body absorb testosterone and estrogen. 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.
First and foremost, zinc plays a key role in the regulation of sex hormones. It is essential for the production and release of the hormones estrogen and progesterone, which govern the menstrual cycle and pregnancy.
Through optimal metabolism, magnesium supplementation may be helpful in balancing high levels of estrogen by removing excess estrogen in the body. Common symptoms related to high levels of estrogen include heavy menstrual bleeding, weight gain, anxiety and depression.
Foods that lower and decrease and flush excess estrogen levels quickly include cruciferous vegetables, flaxseeds, soy, green tea, berries, and other foods. Estrogen is essential for the proper functioning of the female reproductive system, but having too much can lead to various issues.
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.
In one study, women with perimenopausal symptoms who took daily doses of ashwagandha significantly increased their circulating oestrogen after 8 weeks. The same study found that ashwagandha lowered levels of follicle-stimulating hormone (FSH), the hormone that triggers the production of oestrogen in your ovaries.
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.
Eat a healthy diet: Eating a low-fat, high-fiber diet with very little processed sugar can make it easier for your liver to process estrogen. Limit your alcohol intake: Eliminating alcohol or drinking in moderation can help your liver break down estrogen. Reduce your exposure to synthetic xenoestrogens.
Supports Estrogen Balance for Women's Health
Vitamin C helps regulate estrogen, balancing hormone levels and alleviating symptoms associated with hormonal imbalances, such as irregular periods and menopause. This contributes to better reproductive health and improved overall well-being.
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.
Taking zinc supplements by mouth long-term and in high doses can lead to copper deficiency. People with low copper levels might have brain and nervous system issues. Those issues may include numbness and weakness in the arms and legs.
Zinc helps your body convert the “storage” thyroid hormone (T4) into its active form (T3) and keeps your thyroid receptors working.
12 Estrogen Boosting Foods
Administration of vitamin B6 at doses of 200-800 mg/day reduces blood estrogen, increases progesterone and results in improved symptoms under double-blind conditions.
What are the symptoms of low estrogen levels?
Many women, like Oprah, are given systemic estrogen. This can be taken in a pill form, gel, skin patch, spray, or cream to relieve menopausal symptoms. Estrogen HRT has even been shown to reduce the risk of heart disease when taking post menopause – which is one year after your period has stopped entirely.
Estrogen deficiency following menopause results in atrophic skin changes and acceleration of skin aging. Estrogens significantly modulate skin physiology, targeting keratinocytes, fibroblasts, melanocytes, hair follicles and sebaceous glands, and improve angiogenesis, wound healing and immune responses.
Jennifer Aniston is known for her vigorous wellness routine, which involves compression boots, collagen supplements and infrared saunas. Now, she's hit the headlines with her favourite fitness regime, Pvolve, which has been shown to be particularly beneficial for menopausal women.