10 Natural Ways to Boost Estrogen Levels

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By age 50, the average woman's estrogen level has plummeted to roughly half of what it was in her twenties​. This dramatic shift can lead to a host of unwelcome changes: from hot flashes and mood swings to weaker bones. Estrogen is a powerhouse hormone that influences everything from reproductive health to bone density and even mood. When levels dip too low, whether due to menopause or other factors, the effects can be profound.

The good news is that there are natural, empowering steps you can take to support your body’s estrogen production and find relief. In this guide, we’ll explore holistic, evidence-based strategies to boost estrogen levels naturally, helping you restore balance and vitality in a warm and nourishing way.

Causes of Low Estrogen Levels

Low estrogen can result from a variety of factors, and understanding these causes is the first step toward addressing them. Some causes are a normal part of life’s cycle, while others stem from lifestyle or medical conditions. Knowing why estrogen might be low gives context to symptoms and guides you in choosing the right natural remedies. Below are several common causes of low estrogen levels:

• Natural aging and menopause: Estrogen levels naturally decline with age, especially during perimenopause and menopause​. (Women’s estrogen peaks in their 20s, then drops about 50% by age 50.)

• Surgical removal of ovaries: Removing the ovaries (or damage from treatments like chemotherapy) eliminates the body’s primary source of estrogen​. This “surgical menopause” causes a sudden drop in estrogen levels.

• Excessive exercise or extreme stress: Overtraining or chronic stress can suppress hormone production, causing estrogen levels to nosedive​. (The body may shut down reproductive hormones during intense physical or psychological strain.)

• Eating disorders or very low body fat: Inadequate nutrition and minimal fat reserves can halt estrogen production​. The ovaries and even fat tissue produce estrogen, so being underweight (or malnourished) often correlates with low estrogen.

• Pituitary or thyroid disorders: Conditions affecting the “master glands” (like pituitary tumors or hypothyroidism) disrupt the signals that tell ovaries to make estrogen​. Hormonal imbalances elsewhere can thus lead to low estrogen output.

• Postpartum and breastfeeding: Right after childbirth and during breastfeeding, estrogen levels drop and remain low. This natural phase can bring temporary low-estrogen symptoms (like vaginal dryness or night sweats) as the body adjusts.

Understanding these causes sets the stage for taking action. Some factors (like age or necessary surgeries) are out of our control, but others—such as exercise, stress, and nutrition—offer opportunities for improvement. By recognizing the root cause of low estrogen, you can better target it with the appropriate natural strategies. Next, we’ll look at how to identify low estrogen through its signs and symptoms, which often overlap with these causes.

Signs of Low Estrogen

When estrogen levels dip, your body sends out various signals. These signs can range from subtle to life-disrupting, and they often mimic typical menopause symptoms. It’s important to listen to your body: noticing these changes early can prompt you to seek solutions and support. Below are some common signs of low estrogen:

• Irregular or missing periods: Estrogen helps regulate the menstrual cycle, so low levels can lead to infrequent or missed periods (amenorrhea)​. You might also have trouble conceiving when estrogen is low.

• Hot flashes and night sweats: Sudden waves of heat, flushing, and sweating—often at night—are classic indicators of declining estrogen​. These vasomotor symptoms can disrupt daily life and sleep.

• Mood swings and depression: Estrogen has mood-stabilizing effects. Low estrogen may trigger irritability, anxiety, or feelings of depression​. You might experience sudden changes in mood or persistent blues.

• Vaginal dryness and low libido: Estrogen keeps the vaginal tissue lubricated and healthy. When it’s low, dryness, discomfort during sex, and a reduced sex drive are common complaints​.

• Fatigue and sleep problems: Ongoing fatigue, daytime tiredness, or insomnia can appear with hormonal imbalance. Low estrogen can contribute to poor sleep quality and energy dips​.

• Bone density loss: Estrogen is vital for bone strength. Chronically low estrogen can lead to weaker bones or even osteoporosis over time​, increasing the risk of fractures.

If you’re noticing a combination of these symptoms, it may be a sign that your estrogen levels are lower than optimal. Of course, these signs can overlap with other conditions, so it’s wise to consult a healthcare provider for proper testing if you’re unsure. The good news is that many of these symptoms can be improved by naturally boosting estrogen and supporting overall hormone balance. Now that we’ve covered the causes and signs of low estrogen, let’s dive into 10 natural ways to increase estrogen levels and alleviate these symptoms in a healthy, sustainable way.

10 Ways to Increase Estrogen Naturally

Taking a natural approach to boost estrogen can be both effective and empowering. From smart food choices to lifestyle tweaks, these strategies work with your body’s chemistry to gently raise estrogen or ease the impact of low levels. Below, we explore ten actionable methods – each one backed by insights from research – that you can start incorporating into your life. Whether you’re navigating menopause or just looking to balance your hormones, these tips will help you feel more like yourself again.

1. Consume Phytoestrogen-Rich Foods

Load up your plate with foods that naturally mimic estrogen’s effects in the body. Many plants contain phytoestrogens, compounds that act like mild estrogens once consumed​. For example, flaxseeds, soy, lentils, chickpeas, certain fruits (like apricots, peaches, and berries), and even vegetables like broccoli and yams are packed with these estrogen-like nutrients. By embracing a diet rich in colorful produce, whole grains, legumes, and seeds, you give your body the building blocks to support hormone balance. The phytoestrogens from these foods can bind to estrogen receptors and help alleviate symptoms such as hot flashes and mood swings in a gentle way. 

Takeaway: Incorporating a variety of phytoestrogen-rich foods into your daily meals offers a natural estrogen boost, potentially easing hormonal symptoms and promoting overall health with every bite.

2. Incorporate Flaxseeds and Sesame Seeds

Flaxseeds are one of the richest sources of lignans, plant compounds that your body converts into phytoestrogens​. Research has shown that adding flaxseed to your diet can lead to fewer menopausal symptoms like hot flashes​, highlighting its estrogenic effects. Sesame seeds are another potent source of lignans; studies suggest that daily sesame consumption may support bone health in postmenopausal women by helping maintain estrogen levels​. You can easily sprinkle ground flax or whole sesame seeds onto oatmeal, yogurt, salads, or into smoothies for a nutty, nutritious boost. 

Takeaway: A small daily serving of flax and sesame seeds can have outsized benefits – from more balanced estrogen activity to improved menopausal comfort and bone strength – all by simply crunching on these tasty seeds.

3. Add Soy Products to Your Diet

Embrace soy-based foods to tap into one of nature’s richest sources of dietary estrogen. Soybeans (and products like tofu, tempeh, edamame, and soy milk) are packed with isoflavones, a type of phytoestrogen that can mimic estrogen in the body​. Eating soy has been linked to making hot flashes less frequent and less severe for many women​, and populations that consume lots of soy often report better menopausal comfort. For example, enjoying tofu stir-fries, edamame snacks, or swapping regular milk for calcium-fortified soy milk can boost your isoflavone intake. There has been some debate about soy, but many studies indicate it can support heart health and bone density while helping balance hormones​.

Takeaway: Including moderate amounts of soy in your diet (like a serving of tofu or soy milk daily) can provide a gentle estrogen lift and potentially relieve symptoms like hot flashes – all while offering lean protein and other health benefits.

4. Take Herbal Supplements

Harness the wisdom of herbal remedies to naturally support estrogen levels and relieve symptoms of low estrogen. Certain herbs have long been used to ease menopausal discomfort by exerting estrogen-like effects. Black cohosh, for instance, is a popular supplement derived from a North American herb; it’s often used to treat hot flashes and mood swings, and one small study found it especially effective for reducing hot flash intensity​. Red clover is another plant rich in phytoestrogens; some research shows it can alleviate hot flashes and improve menopausal symptoms​. Other herbal options include dong quai, chaste berry (Vitex), and evening primrose oil – each believed to help balance female hormones in various ways. It’s important to use quality supplements and consult with a healthcare provider, as herbal products aren’t FDA-regulated and results can vary. 

Takeaway: When used wisely, herbal supplements like black cohosh or red clover can provide a natural estrogen boost and symptom relief (especially for hot flashes and mood changes), offering a gentle alternative or complement to traditional hormone therapy.

5. Increase Vitamin D Intake

Vitamin D is a hormonal superstar that can support your estrogen levels. Often called the “sunshine vitamin,” vitamin D acts like a hormone in the body and plays a supporting role in estrogen production and metabolism​. Many people are deficient in vitamin D, which can worsen bone loss and mood issues when estrogen is low. To boost your intake, spend a bit of time in sunlight each day (with proper skin protection), and include vitamin D–rich foods like fatty fish (salmon, sardines), egg yolks, and fortified milk or cereals. You might also consider a vitamin D3 supplement, especially in winter or if blood tests show low levels – just consult your doctor for the right dose. By shoring up your vitamin D, you not only help your body produce and use estrogen more effectively, but you also protect your bones (since vitamin D and estrogen work together for bone strength​). 

Takeaway: Keeping your vitamin D levels optimized gives your body crucial support in hormone balance. You may notice steadier energy, stronger bones, and even improved mood as vitamin D and estrogen work hand-in-hand for your well-being.

6. Ensure Sufficient B Vitamins

Fuel your body’s hormone factory with plenty of B vitamins for a natural estrogen boost. The B-vitamin family, especially B6 (pyridoxine), B9 (folate), and B12 (cobalamin) – is essential for the creation and regulation of hormones. In fact, vitamin B helps your body create and effectively use estrogen​. What this means is that if you’re low in B vitamins, your estrogen levels (and overall energy) could suffer. B6, for example, aids in the production of neurotransmitters and can help reduce PMS symptoms, while B12 and folate are crucial for cell production and mood stability. To get enough B vitamins, consume a varied diet with whole grains, leafy greens, eggs, lean meats, and legumes; vegetarians and vegans should be especially mindful of B12, which mainly comes from animal products (a supplement may be needed). 

Takeaway: When you ensure ample B vitamins through diet or supplements, you’re giving your body the tools to synthesize estrogen more efficiently – often leading to improved energy, better mood, and a reduction in hormone-related fatigue or brain fog.

7. Maintain a Healthy Weight

Keep your weight in a healthy balance to naturally stabilize estrogen levels. Body fat and estrogen are closely linked: having too little body fat (being underweight) can cause estrogen to dip very low, since the ovaries and fat tissue produce estrogen​. On the flip side, carrying excess body fat (being overweight) often leads to higher estrogen levels, which might sound good for low estrogen but can actually throw your hormones off balance and increase risks of other issues​. The goal is not about achieving a “perfect” weight, but rather finding your body’s healthy range where you feel strong and your cycles are regular. If you suspect low estrogen from being underweight (e.g., missing periods), gradual weight gain with nutritious foods can restore hormonal function. If you’re overweight, moderate weight loss can improve estrogen metabolism and relieve stress on your body. 

Takeaway: Achieving and maintaining a healthy weight is one of the most impactful lifestyle steps for hormone balance – it can lead to more regular menstrual cycles, improved fertility, and a reduction in menopausal symptoms, all by giving estrogen a stable environment to do its job.

8. Exercise Moderately

Get moving with moderate exercise to encourage healthy estrogen levels, but be careful not to overdo it. Regular physical activity can help balance your hormones in multiple ways: it reduces stress, improves circulation, and aids in weight management – all factors that support steady estrogen production​. Aim for a moderate exercise routine such as brisk walking, cycling, dancing, or yoga for about 30 minutes most days. This level of exercise has been shown to improve mood and even help with menopausal symptoms. However, it’s important to avoid extreme training without rest, because excessive exercise (like intense workouts every single day or endurance training without proper nutrition) can actually cause estrogen to plummet and lead to missed periods​. Listen to your body: incorporate rest days and vary your workouts with gentler activities when needed. 

Takeaway: A balanced exercise routine will boost your overall health and support hormone balance – you’ll likely enjoy better mood, sleep, and energy, all while keeping estrogen levels in a healthy range. Remember, consistency beats intensity when it comes to hormonal harmony.

9. Manage Stress Levels

Calm your mind and body to protect your estrogen levels. Managing stress is a crucial yet often overlooked way to balance hormones. When you’re under chronic stress, your body ramps up cortisol (the stress hormone) production at the expense of sex hormones like estrogen. In fact, extreme psychological stress can disrupt the signals from your brain to your ovaries, leading to significantly lower estrogen output. Practically, this means high stress might manifest as more frequent hot flashes, irregular cycles, or heightened PMS symptoms. To combat this, adopt stress-reduction techniques that resonate with you: yoga or tai chi, meditation and deep breathing exercises, journaling, or even daily walks in nature can all signal your body to relax. Prioritize sleep and self-care routines—adequate rest alone greatly helps regulate cortisol and, by extension, supports balanced estrogen. 

Takeaway: By actively managing your stress through relaxation techniques and lifestyle changes, you create an internal environment where estrogen can rebalance. You’ll not only feel calmer and happier, but you may also notice improvements like more regular periods, fewer mood swings, and a rekindled libido as your hormones find equilibrium.

10. Consume Dark Chocolate and Garlic

Indulge (smartly) in dark chocolate and garlic: two delicious allies for a natural estrogen boost. Dark chocolate isn’t just a treat; the cocoa in it is rich in flavonoids, some of which act in similar ways to estrogen in the body​. Enjoying a few squares of high-cacao dark chocolate can do more than satisfy a craving – studies suggest it might improve your mood and even cognitive function, partially thanks to these estrogen-like compounds​. 

Garlic, on the other hand, is a flavorful herb that contains phytoestrogens and has been noted to help reduce health risks associated with low estrogen. For instance, a recent study found that aged garlic extract improved heart health markers in postmenopausal women​, highlighting garlic’s supportive role during low-estrogen phases. You can add garlic liberally to your cooking (soups, stir-fries, roasted veggies) to take advantage of its benefits. Together, dark chocolate and garlic also supply antioxidants which combat oxidative stress, indirectly supporting hormonal health. 

Takeaway: Savoring a bit of dark chocolate or cooking with garlic isn’t just good for your taste buds – it can provide a subtle estrogen lift and contribute to better mood, heart health, and overall hormonal balance. It’s a simple (and tasty) way to care for yourself.

After exploring these ten natural methods, it’s clear that boosting estrogen levels naturally is all about a holistic approach. By combining nutritious foods, mindful lifestyle choices, and perhaps a few well-chosen supplements, you give your body the best chance to rebalance hormones on its own. In addition to these strategies, paying attention to key nutrients can further support your efforts. Let’s look at some essential vitamins that play a role in healthy estrogen production and how they can bolster your journey to hormonal harmony.

Vitamins to Increase Estrogen Levels

Vitamins and other micronutrients are the unsung heroes of hormone production. They provide the necessary support for your body’s biochemical processes, including the making and regulating of estrogen. Ensuring you get enough of certain vitamins can help your body produce estrogen and use it more effectively​. Below is a list of vitamins (and associated nutrients) known to support healthy estrogen levels:

• Vitamin D: Technically a hormone itself, vitamin D helps with estrogen production and metabolism​. Sufficient vitamin D (via sunlight, foods, or supplements) has been linked to better bone health and mood in estrogen-deficient individuals.

• Vitamin B6: A crucial B vitamin that aids in the synthesis of neurotransmitters and hormones. Vitamin B6 helps the body create and regulate estrogen, and can also ease premenstrual syndrome symptoms. Good sources include fish, poultry, bananas, and chickpeas.

• Vitamin B12 (and Folate): These B vitamins support cell division and overall energy – indirectly vital for ovarian function and hormone synthesis. Adequate B12 and folate ensure that your body’s rapidly dividing cells (like those in reproductive tissues) function optimally. They’re especially important if you follow a plant-based diet, as B12 is mostly found in animal products.

• Vitamin E: A potent antioxidant, vitamin E has been shown to help reduce hot flashes and insomnia in menopausal women​. It supports estrogen’s work in the body by maintaining healthy cell membranes and blood flow. Nuts, seeds, and avocados are rich in vitamin E.

• Vitamin C: This immune-boosting vitamin also plays a role in hormone production and adrenal health. Vitamin C supports the adrenal glands (which interact with sex hormones) and can influence estrogen levels by aiding in the synthesis of steroid hormones. Citrus fruits, berries, and bell peppers deliver plenty of vitamin C.

Making sure you get these vitamins through a balanced diet (and supplements if needed) can fortify your body’s capacity to balance hormones. It’s best to get nutrients from food whenever possible, since whole foods provide synergistic benefits. However, if you suspect a deficiency, a multivitamin or specific supplement under the guidance of a healthcare provider can be helpful. By filling up on these key vitamins, you arm your body with the tools it needs to naturally increase estrogen levels and maintain overall hormonal health.

At Roots Nutrition, we believe that nurturing your body with holistic, natural strategies can lead to profound improvements in how you feel. Every woman’s hormonal makeup is unique, so it’s important to listen to your body and find the combination of dietary changes, lifestyle habits, and supplements that work best for you. The journey to balanced estrogen levels is not one-size-fits-all—it’s a personal evolution toward wellness. Embrace the process with patience and self-compassion, and remember that small, consistent changes often lead to the biggest results. We’re here to support you on your journey with personalized guidance and encouragement.

 

Common Questions About Natural Ways to Boost Estrogen Levels

How can I increase estrogen naturally?

You can increase estrogen naturally by making targeted diet and lifestyle changes. Focus on eating phytoestrogen-rich foods (like soy, flaxseeds, and sesame), maintaining a healthy weight, exercising moderately, reducing stress, and ensuring you get enough key vitamins (such as D, B6, B12, C, and E). These steps support your body’s own estrogen production and can gradually improve hormone balance without medication.

What foods boost estrogen levels the most?

Foods high in phytoestrogens are top choices for boosting estrogen levels. Soy products (tofu, edamame, soy milk), flaxseeds, sesame seeds, chickpeas, and dried fruits (like apricots or dates) all contain plant estrogens that mimic human estrogen. Incorporating these foods into your diet may help raise estrogen activity naturally and ease low-estrogen symptoms.

Can exercise increase estrogen levels in women?

Yes, moderate exercise can support healthy estrogen levels, but balance is key. Regular moderate exercise (think brisk walking, yoga, light cardio) helps reduce stress and maintain a healthy weight, which in turn promotes hormone balance and can improve estrogen levels. However, excessive exercise or intense training without adequate rest can have the opposite effect and lower estrogen, so it’s important to find a healthy middle ground.

Which vitamins help with estrogen production?

Several vitamins play a role in estrogen production and balance. Vitamin D acts like a hormone and supports estrogen synthesis, while B vitamins (especially B6, B12, and folate) are essential for hormone creation and regulation​. Vitamin E may help reduce menopausal symptoms by supporting estrogen’s effects, and vitamin C aids the adrenal glands and overall hormone health. Ensuring you get these nutrients can assist your body in naturally increasing estrogen levels.

Does low estrogen cause weight gain?

Low estrogen can contribute to weight changes, especially around menopause. Many women notice weight gain (particularly in the abdominal area) during menopause when estrogen levels drop. Estrogen helps regulate metabolism and fat distribution, so when it’s low, the body might store more fat​. Additionally, low estrogen can lead to fatigue and muscle loss, which may indirectly cause weight gain. Maintaining a balanced diet and staying active can help manage weight during hormonal transitions.

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