Estrogen-producing foods like soy, flaxseeds, lentils, chickpeas, and sesame seeds contain phytoestrogens that may help balance hormone activity.
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Key Takeaways:
Estrogen-producing foods like soy, flaxseeds, lentils, chickpeas, and sesame seeds contain phytoestrogens that may help balance hormone activity.
Certain vitamins may boost estrogen. These vitamins that increase estrogen levels include vitamin E and boron.
Lifestyle habits — like regularly exercising, maintaining a healthy body weight, managing stress, prioritizing quality sleep, and limiting exposure to endocrine disruptors — can all help support hormone balance.
While natural approaches may help, women with symptoms of low estrogen should consult a healthcare provider for guidance.
Estrogen is one of the most important hormones involved in women’s health. Estrogen influences everything from menstrual cycles and fertility to mood, bone strength, and even heart health.
When estrogen levels dip — whether from natural changes like perimenopause, lifestyle factors, or otherwise — it can lead to uncomfortable symptoms such as hot flashes, irregular periods, or low energy.
While medical treatments are sometimes needed to help restore hormonal balance, natural ways to help support your body’s estrogen production may do the trick. From foods to vitamin supplements and lifestyle shifts, here’s what you need to know about how to increase estrogen naturally.
The ovaries are primarily responsible for producing a group of hormones called estrogen. (The adrenal glands and fat tissue make smaller amounts.) Estrogen plays a central role in regulating the menstrual cycle and supporting fertility, but its influence reaches far beyond reproduction.
Estrogen helps maintain bone strength by protecting against bone loss and osteoporosis. It also supports heart health by influencing cholesterol levels. And it plays a role in maintaining skin elasticity and hydration. Estrogen also affects the brain, playing a role in mood, memory, and cognitive function.
Because estrogen impacts so many physiological systems, shifts in its levels can lead to noticeable symptoms like:
Reduced energy
Mood changes
Hot flashes
Vaginal dryness
Brain fog
Irregular periods
Trouble sleeping
That’s why learning how to naturally support healthy estrogen levels can be helpful for women in order to balance their hormones.
One of the best ways to support your body’s estrogen production (and overall wellness) is to improve the nutritional quality of your diet. Specifically, consider how you can increase your intake of the following nutrients to reap the hormonal and health benefits.
Phytoestrogens are natural plant compounds that can bind to estrogen receptors in the body.
Unlike the body’s own naturally produced estrogen (endogenous estrogen), phytoestrogens tend to have a much weaker effect. In situations where natural estrogen levels are low, phytoestrogens can provide a gentle boost. They can also prevent the binding of endogenous estrogen to receptors, which can reduce the overall effect of estrogen in the body.
Soy-based foods (tofu, tempeh, and edamame or young soybeans) are among the richest sources of phytoestrogens, specifically isoflavones, which are plant compounds that mimic estrogen’s effects in the body.
At least one recent study has shown that consuming soy foods (along with a low-fat vegan diet) is effective for reducing the severity of hot flashes.
It’s a widely circulated misconception that phytoestrogen foods are cancer-promoting, particularly for reproductive cancers like breast cancer.
Here’s the real deal: You have two types of estrogen receptors, called alpha and beta. Each has its own distribution and functions within the body.
While estradiol (the most common form of estrogen humans produce) attaches to alpha and beta receptors equally, phytoestrogens preferentially bind to beta receptors. When beta receptors activate, the body experiences an anti-cancer effect.
So, pass the dietary phytoestrogens, please.
Lignans are a specific type of phytoestrogen that exist in high concentration in several foods, including flaxseeds, sesame seeds, whole grains, and certain fruits and vegetables.
Like other phytoestrogens, lignans may lower the risk of hormone-related cancers and help reduce symptoms of menopause, such as hot flashes.
Omega-3 fatty acids, found in foods like flaxseeds, chia seeds, walnuts, and fatty fish, are known for their anti-inflammatory effects.
The essential nutrient may also cause an increase in estrogen levels.
While no single mineral or vitamin can directly boost estrogen, certain selections play an important role in hormone production and balance. Getting enough of these nutrients may help support healthy estrogen levels naturally.
Vitamin E is a powerful antioxidant that may help reduce oxidative stress on hormone-producing tissues. Two of its components are phytoestrogens, which modulate estrogen receptors.
Vitamin E is naturally present in nuts and seeds, as well as in vegetable oils.
Boron is a trace mineral that supports the body’s use of other hormones, including estrogen, making it a key vitamin to increase estrogen levels naturally.
Research suggests boron may help extend the half-life of estrogen in the blood, allowing levels to remain more stable. Apples, pears, grapes, legumes, and nuts contain boron.
In addition to whole plant foods and the vitamins and minerals highlighted above, the following compounds and herbal supplements may also help support healthy estrogen production.
The adrenal glands produce the hormone dehydroepiandrosterone (DHEA), which serves as a precursor to both estrogen and testosterone.
Researchers have studied supplemental DHEA for its potential to raise estrogen levels in women with low hormone production, particularly during and after menopause. Because DHEA directly affects hormone pathways, only take it while under a provider’s care.
Black cohosh is an herb traditionally used to help manage menopausal symptoms such as hot flashes, mood changes, and sleep disturbances.
While it does not contain estrogen, research suggests black cohosh may act on nervous system receptors in a way that mimics some estrogen-like effects.
Because evidence is mixed and quality can vary, be sure to use black cohosh cautiously and only after discussing it with a healthcare provider.
Red clover is a flowering plant that contains isoflavones, the same type of phytoestrogens prevalent in soy. Studies show that red clovers bind to beta estrogen receptors in the body, which may help ease menopausal symptoms like hot flashes and night sweats.
Still, results are mixed, and supplements can vary in strength. Be sure to discuss using red clover with a healthcare provider before adding it (or any herbal supplement) to your routine.
Diet is just one factor that can play a big role in hormone balance. Other lifestyle choices are influential, too. Daily habits around movement, stress, sleep, and environmental exposures can either support or disrupt estrogen production.
Regular physical activity helps maintain a healthy body weight, which is key for estrogen regulation. A combination of resistance training, cardio, and weight-bearing exercises can be especially beneficial.
Some estrogen comes from fat tissue through a production process called aromatization. Very low body fat may reduce estrogen production, considering that some research concludes that mild increases in body weight in underweight women can improve hormonal balance.
Chronically high stress hormones can interfere with reproductive health, suggesting an interference with estrogen levels. Practices like deep breathing, mindfulness, yoga, or simply carving out downtime can help protect hormonal balance.
Adequate, high-quality sleep is essential for hormone regulation, as many hormonal processes, including estrogen production, are tied to circadian rhythm. Aim for seven to nine hours of consistent sleep each night to support balance.
Chemicals like bisphenol A (BPA) and phthalates, which are common to plastics and personal care products, can mimic or interfere with estrogen in the body. Reducing exposure by choosing glass or stainless steel containers and non-toxic household products can help protect your hormonal health.
Natural approaches (like eating estrogen-supporting foods, getting appropriate amounts of the right vitamins, and building healthy lifestyle habits) can be helpful for overall hormone balance. But if you’re experiencing persistent or disruptive symptoms of low estrogen, it’s important to check in with a healthcare provider.
Signs of low estrogen may include hot flashes, irregular or absent periods, vaginal dryness, mood swings, and difficulty sleeping.
In some cases, these symptoms can point to perimenopause, menopause, or other conditions, like premature ovarian insufficiency. A clinician can run hormone tests, rule out other causes, and discuss whether treatment options like hormone replacement therapy (HRT) may be appropriate for you.
Ultimately, whenever you’re concerned about your health, consulting a healthcare professional is a good idea.
Supporting estrogen levels naturally comes down to balance through nutrition, vitamins, and everyday lifestyle choices that promote hormonal health.
While these strategies may offer mild benefits, they aren’t a substitute for medical care when symptoms are severe.
If you’re struggling with ongoing hormone-related changes, a healthcare provider can help you explore both natural approaches and clinical treatments tailored to your needs.
Soy products like tofu, tempeh, and edamame are rich in phytoestrogens called isoflavones, which may modestly support estrogen activity in the body. Flaxseeds, chickpeas, lentils, and sesame seeds are other top options.
Some vitamins play a role in hormone regulation and may help support estrogen production. While they aren’t a replacement for medical treatment, getting enough of these nutrients can be beneficial.
Low estrogen can lead to uncomfortable symptoms like hot flashes, irregular periods, and vaginal dryness. Over time, chronically low estrogen may also increase the risk of osteoporosis and heart disease.
Yes, phytoestrogens from foods like soy and flaxseeds are safe for most people. Contrary to popular myths, research shows they may actually help protect against certain hormone-related cancers by preferentially binding to certain types of estrogen receptors that may provide protective benefits.
Yes. Regular, moderate exercise can help support hormonal balance in women with osteoporosis who are postmenopause, though some studies suggest that more intense activity can reduce circulating estrogen levels in women without obesity.
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