Best Supplements for Low Estrogen: Boosting Your Hormone Levels Naturally

Best supplemts for low estrogen

If you have low estrogen you may have wondered if there are supplements that can help you boost your estrogen levels, or help with some of the conditions related to low estrogen.

The good news is yes. So if you want to learn about the best supplements for low estrogen this post is for you.

I discuss supplements that can help improve estrogen levels, and help with low estrogen-related symptoms, why estrogen is so important in women’s health, and research studies backing the efficacy of the supplements discussed.

So let’s talk briefly about hormonal imbalances such as low estrogen associated with conditions such as perimenopause, menopause as well and PCOS.

Hormonal imbalance can derail your health because hormones as chemical messengers, affect many organs throughout the body.

That is why low estrogen and imbalance that affects many women during perimenopause and menopause as well as other times in human lives should never be ignored.

Low estrogen levels can cause a variety of symptoms, including hot flashes, mood swings, vaginal dryness, and more whether you are in perimenopause menopause or not.

Unfortunately, if you have had a hysterectomy, that also puts you in early menopause and you have low estrogen. Of course, the common treatment is usually HRT( hormone replacement therapy).

While hormone replacement therapy (HRT) is a common treatment for low estrogen, supplements for low estrogen may help you reduce or eliminate some symptoms. 

However, you should always check with your healthcare provider before taking any new supplements.

What is Estrogen?

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 Estrogen is a hormone that is primarily produced by the ovaries in women and plays a crucial role in reproductive health, bone health, and cardiovascular health. 

In men, estrogen is produced in smaller amounts by the testes and plays a role in bone health and sexual function.

Estrogen is a steroid hormone associated with female reproductive health and development.   

But while estrogen is important and is associated with the female reproductive system and reproductive health and development, estrogen plays many more functions in the body including mood, bone, and heart health among others.

 The widespread functions of estrogen in the body are indicated by the fact that there are estrogen receptors throughout the body (source).

However, in a woman’s life, there can be periods of low estrogen or estrogen hormone imbalance. The causes for this imbalance are many including the ones listed below. 

Causes of Low Estrogen

There are several reasons why you may have low estrogen levels. Some of the most common causes include:

  • Menopause: Menopause is a natural process that occurs in women as they age. During menopause, the ovaries stop producing eggs, and estrogen levels drop significantly.
  • Ovarian failure: Ovarian failure can occur at any age and can be caused by a variety of factors, including genetics, autoimmune disorders, and chemotherapy.
  • Eating disorders: Eating disorders such as anorexia nervosa and bulimia can lead to low estrogen levels.
  • Excessive exercise: Excessive exercise can also lead to low estrogen levels, particularly in women who engage in endurance sports.
  • Hypogonadism 
  • Other hormone imbalances such as thyroid hormones imbalances, and polycystic ovary syndrome. 
  • Oral contraceptives.
  • Stress and lifestyle factors such as sleep insufficiency

Symptoms of low Estrogen and Health Implications

Low estrogen levels can cause a range of symptoms and greatly affect women’s health.

Some of the most common symptoms of low estrogen levels include:

  • Irregular menstrual cycle or no periods at all
  • Hot flashes and night sweats
  • Vaginal dryness and discomfort during sex
  • Mood swings, irritability, and depression
  • Insomnia and difficulty sleeping
  • Low bone density and bone loss
  • Weight gain
  • Decreased sex drive
  • insulin resistance
  • Low energy levels
  • Brain fog

If you are experiencing symptoms of low estrogen levels, it is essential to speak with your healthcare provider first for guidance.

They can perform tests to determine your estrogen levels and recommend appropriate treatment options. 

Supplements may be recommended to help boost your estrogen levels and alleviate symptoms.

However, it is important to note that supplements should only be taken under the guidance of a healthcare professional.

The Best Supplements for Estrogen Boost

best supplements for low estrogen

If you’re looking to boost your estrogen levels and hormone balance naturally, several dietary supplements can help.

So in this post, we’ll explore some of the most effective supplements to boost estrogen levels and alleviate low estrogen symptoms.

Herbal Supplements for low estrogen

Certain plants contain compounds known as phytoestrogens.

Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body.

These herbs rich in phytoestrogens make good supplements for low estrogen.

Certain foods are also high in phytoestrogens and can help increase your estrogen levels.

Some of the most popular phytoestrogen supplements include:

1. Black Cohosh

Black cohosh is a plant that has been used for centuries to treat a variety of ailments, including menopause symptoms.

 It’s thought to work by mimicking the effects of estrogen in the body. 

Some studies have shown that red clover may be effective in reducing hot flashes and other menopause symptoms. However, more research is needed to fully understand how red clover works and its potential side effects.

Black cohosh contains phytoestrogens that can help to increase estrogen levels in the body.

Studies show that using black cohosh alleviated menopausal symptoms such as hot flashes after taking 20 mg of black cohosh for 8 weeks.

2. Dong Quai

Supplements for low estrogen

Dong Quai, scientifically known as Angelica sinensis, is a herb native to China, Korea, and Japan, and it’s a staple in traditional Chinese medicine (TCM).

Often referred to as “female ginseng” due to its traditional use in women’s health, dong quai has a long history of use for various gynecological issues, including menstrual irregularities, menopausal symptoms, and reproductive health.

Dong quai contains several active compounds, including ferulic acid, ligustilide, and various polysaccharides, which are believed to contribute to its medicinal properties.

One of the primary ways dong quai is thought to support women’s health is through its estrogen-like effects.

While it doesn’t contain estrogen itself, it contains phytoestrogens, which are plant-based compounds that can bind to estrogen receptors in the body and exert estrogenic effects.

By mimicking the action of estrogen, dong quai may help regulate hormonal balance in women, particularly those experiencing low estrogen levels.

However, it’s important to note that the estrogenic effects of dong quai are relatively mild compared to pharmaceutical estrogen, and its mechanisms of action are not fully understood.

Additionally, individual responses to dong quai may vary, and more research is needed to determine its efficacy and safety for specific health conditions.

In TCM, dong quai is often used in combination with other herbs to create formulas tailored to individual needs. It’s typically available in various forms, including dried roots, capsules, tinctures, and teas.

3. Red Clover

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Red clover (Trifolium pratense) is a flowering plant belonging to the legume family, and it’s renowned for its potential health benefits, particularly for women’s health.

Like black cohosh, red clover contains phytoestrogens, specifically isoflavones such as genistein and daidzein, which are structurally similar to estrogen and can exert estrogenic effects in the body.

These phytoestrogens are believed to bind to estrogen receptors, thereby modulating hormone levels and potentially alleviating symptoms associated with low estrogen, such as hot flashes and vaginal dryness.

Several studies have investigated the effects of red clover supplementation on menopausal symptoms, with some showing promising results.

Research shows red clover can help to increase your estrogen levels and may improve symptoms associated with low estrogen levels such as hot flashes.

However, while some studies have shown positive outcomes, more high-quality, third-party studies are needed to confirm its efficacy and safety for managing menopausal symptoms and supporting estrogen levels.

Red clover is commonly available in various forms, including dried herbs, capsules, tablets, and extracts. It’s often used as a dietary supplement or herbal remedy for menopausal symptoms and other hormone-related conditions.

4. Fenugreek

Fenugreek (Trigonella foenum-graecum) is an herb commonly used in traditional medicine systems, particularly in Ayurveda, Chinese medicine, and traditional Arabic medicine.

While fenugreek is primarily known for its culinary uses and potential health benefits, including promoting lactation in breastfeeding women and supporting blood sugar control, it’s also been suggested to have estrogenic effects.

For example, fenugreek extract has been shown to increase estrogen levels in female rats by promoting the synthesis of estrogen in the ovaries.

Similarly, fenugreek supplementation has been associated with increased levels of estradiol, a form of estrogen, in postmenopausal women according to studies.

Fenugreek may interact with various hormonal pathways, including estrogen production, metabolism, and signaling.

By modulating these pathways, fenugreek may help to regulate hormonal balance, including estrogen levels.

Chronic inflammation can disrupt hormone balance, including estrogen levels. Fenugreek possesses anti-inflammatory properties that may help reduce inflammation in the body.

By lowering inflammation, fenugreek may indirectly support estrogen balance.

However, fenugreek supplements should be used with caution, particularly in high doses, as they may have side effects or interactions with certain medications.

5. Ashwagandha

Ashwagandha also known as Withania somnifera, Winter cherry or Indian ginseng is an evergreen shrub common in Subtropical areas of Asia and Africa and parts of Europe.

Ashwagandha has been used in the Ayurvedic system of medicine as an adaptogen for hundreds of years.

Ashwagandha is rich in phytochemicals such as steroidal lactones, and alkaloids thought to be responsible for most of its actions.

While ashwagandha is mostly associated with lowering stress and promoting sleep according to studies, other research also shows that ashwagandha may also increase estrogen and lower symptoms of perimenopause and menopause.

6. Isoflavone

Isoflavones are naturally occurring compounds found in soybeans and soy products.

Isoflavones are known as phytoestrogens because they have a similar structure to estrogen and may exert estrogenic effects on the body.

However, their effectiveness as a supplement for low estrogen is still debated.

Vitamin and Mineral Support for low estrogen

Apart from phytoestrogen-rich supplements, several vitamins and minerals play a pivotal role in fostering healthy estrogen levels.

Nutrients such as vitamin E, vitamin D, magnesium, and zinc have been shown to influence estrogen synthesis, metabolism, and receptor activity.

Vitamin E, a potent antioxidant, aids in protecting estrogen-producing cells from oxidative damage, while vitamin D contributes to hormonal balance and supports overall health.

Magnesium plays a crucial role in enzyme function related to estrogen metabolism, and zinc is essential for the synthesis of estrogen receptors.

Some of the most important nutrients for estrogen production include:

7. Vitamin D

Vitamin D is a crucial nutrient that plays a significant role in various physiological processes in the body, including hormone regulation.

However many people are deficient in vitamin D.

While vitamin D itself does not directly impact estrogen levels, it can indirectly influence estrogen production and metabolism through several mechanisms because vitamin D is a hormone precursor.

Here are some possible ways vitamin D may help in low estrogen situations:

Enhanced Estrogen Production: Vitamin D receptors are present in reproductive tissues, including the ovaries, where estrogen is produced.

Adequate levels of vitamin D may support the healthy functioning of these receptors, thus promoting optimal estrogen synthesis.

Regulation of Hormonal Balance: Vitamin D is involved in the regulation of several hormones, including estrogen.

Research suggests that vitamin D may help maintain hormonal balance by modulating the activity of enzymes involved in estrogen metabolism, potentially leading to more stable estrogen levels.

Bone Health and Estrogen: Estrogen plays a crucial role in maintaining bone density, and low estrogen levels can increase the risk of bone loss and osteoporosis, especially in postmenopausal women.

Vitamin D is essential for calcium absorption and bone mineralization, and it works synergistically with estrogen to support bone health.

Ensuring adequate vitamin D levels may help mitigate the effects of low estrogen on bone density and reduce the risk of fractures.

Immune Function: Vitamin D also plays a role in regulating immune function, and there is evidence to suggest that it may have immunomodulatory effects on hormone-producing tissues.

A healthy immune system is important for overall hormonal balance, and vitamin D deficiency has been associated with autoimmune conditions that can affect hormone levels.

Mood Regulation: Estrogen levels can influence mood, and low estrogen levels are often associated with symptoms such as mood swings and depression, especially during menopause.

Vitamin D has been linked to mood regulation, and maintaining adequate levels may help alleviate some of the mood-related symptoms associated with low estrogen.

Additionally, according to a research study in the Journal of Menopause, low vitamin D was associated with low estrogen, and according to the study, a synergistic effect existed between vitamin D and estrogen which then led to metabolic syndrome in menopausal women.

And that is why many women develop diseases like high blood pressure, heart disease, and diabetes in menopause.

But having optimal levels of vitamin D also protects one against these diseases, including mood disorders like anxiety and depression. 

 This nutrient plays a crucial role in estrogen production and can help to increase your estrogen levels naturally. You can get vitamin D from sunlight, food sources like fatty fish and eggs, or through supplements.

8. Vitamin C

Vitamin C plays a crucial role in hormone synthesis and regulation, including estrogen production.

As an antioxidant, it helps protect the ovaries from oxidative stress, which can disrupt estrogen levels. Additionally, vitamin C supports the function of enzymes involved in estrogen synthesis and metabolism.

By promoting the conversion of androgens into estrogens, vitamin C may help maintain optimal estrogen levels in women with low estrogen.

Furthermore, vitamin C supports overall reproductive health by enhancing the absorption of iron, which is essential for menstruation and fertility.

Therefore, ensuring adequate vitamin C intake through diet or supplementation can be beneficial for supporting estrogen levels and overall hormonal balance in women.

The good news is that if you eat healthy enough and get plenty of fruits and veggies high in vitamin C, a supplement is unnecessary. Just eat oranges, strawberries, kiwis, green, red, yellow peppers, and many more.

9. Vitamin E

Vitamin E is a fat-soluble antioxidant that plays a vital role in various physiological processes, including a protecting estrogen-producing cell from oxidative damage as well as hormone regulation.

While its specific effects on estrogen levels are not as well-studied as some other nutrients, vitamin E can improve various symptoms associated with low estrogen levels.

A 2023 study in Nutrients found that vitamin E improves vasomotor symptoms in menopausal women and women who have undergone hysterectomy, or ovarian surgery.

According to the study, women who cannot take HRT after breast cancer benefited from vitamin E supplementation in reducing hot flashes and other symptoms of menopause.

Also, it was recommended that supplementation with with vitamin E and a lower dose of HRT may benefit those who cannot take high doses of HRT.

The same study found that vitamin E also lowered bad cholesterol and lipid levels in women with estrogen deficiency. Furthermore,

One of the biggest role estrogen plays in menopause is to reduce the vasomotor symptoms associated with low estrogen such as hot flashes and night sweats.

Also, vitamin E may improve psychiatric and neurodegenerative, and vaginal atrophy in women with low estrogen(source).

10. Magnesium

 Magnesium is essential for many bodily functions, including hormone production and hormone balance, and is needed in over 300 enzymatic functions in the body.

Magnesium offers several benefits for women in menopause and those experiencing low estrogen levels.

Firstly, magnesium has been linked to cardiovascular health, and since estrogen decline during menopause is associated with an increased risk of heart disease, maintaining adequate magnesium levels can be crucial for heart health.

Additionally, magnesium plays a role in mood regulation, and its deficiency has been linked to symptoms like anxiety and depression, which are common during menopause and in conditions of low estrogen.

Furthermore, magnesium helps regulate neurotransmitters involved in mood and sleep, offering potential relief from menopausal symptoms such as sleep disturbances and mood instability common in menopause (source).

Magnesium also supports bone health, which is particularly important during menopause due to estrogen’s role in bone density maintenance.

Promoting cardiovascular health, mood stability, and bone strength, magnesium supplementation, or ensuring adequate intake through diet may help alleviate symptoms associated with low estrogen levels and support overall well-being during menopause.

11. Zinc

Zinc plays a critical role in hormone regulation and may offer benefits for women with low estrogen levels in several ways.

Zinc is involved in the synthesis and metabolism of hormones, including estrogen.

It plays a role in the production of enzymes necessary for estrogen synthesis, helping to ensure adequate levels of this hormone.

Additionally, zinc is a cofactor for aromatase, an enzyme that converts androgens into estrogens.

By supporting aromatase activity, zinc may help maintain optimal estrogen levels in the body. Furthermore, zinc is essential for reproductive health, including proper functioning of the ovaries and menstrual cycle regulation.

Ensuring adequate zinc intake through diet or supplementation may help support estrogen levels and overall hormonal balance in women with low estrogen.

12. Calcium

Estrogen Receptor Activation: Calcium may play a role in activating estrogen receptors in various tissues throughout the body. 

Estrogen receptors are proteins found in cells that bind to estrogen molecules, allowing them to exert their effects.

While the precise mechanisms by which calcium interacts with estrogen receptors are not fully understood, some research suggests that calcium may enhance estrogen receptor activity, potentially influencing estrogen signaling pathways.

 A 2022 study in the American Journal of Clinal Nutrition found calcium modulates estrogen metabolism and a high dietary calcium intake increased estrogen hydroxylation through the active pathway.

Per the same study women whose calcium intake was from dietary sources had a higher bone density, than those from supplementation, meaning dietary calcium had a more positive effect on bone metabolism. 

That is great news because in this case, you can strive to eat more foods rich in calcium such as leafy greens like collards and kale, drink milk, eat fish, and consume other good food sources of calcium. 

13. B vitamins

B vitamins play a crucial role in women’s health, especially during menopause or in conditions of low estrogen levels, offering a range of benefits from energy metabolism to mood support.

Firstly, B vitamins are essential for energy metabolism, helping convert carbohydrates, fats, and proteins into usable energy.

This can be particularly beneficial during menopause when fatigue and low energy levels are common.

Furthermore, B vitamins are vital for maintaining a healthy nervous system. They support the production of neurotransmitters such as serotonin, which regulates mood, sleep, and appetite.

In conditions of low estrogen, maintaining optimal serotonin levels can help alleviate mood swings, anxiety, and depression, thereby improving overall well-being and cognitive function.

Moreover, B vitamins, particularly B6, B9 (folate), and B12, play a role in regulating homocysteine levels. Elevated homocysteine levels have been linked to an increased risk of cardiovascular disease, which can be of concern during menopause when estrogen levels decline.

Also, elevated homocysteine levels are associated with bone fractures in menopausal women.

This makes it very important to have optimal B6, B12, and B9 levels because they are important in homocysteine metabolism and clearing. Too much homocysteine is shown to impact brain health and may increase problems of mood and cognitive health research finds.

In terms of dietary sources, some of the best foods rich in B6 include poultry, fish, bananas, potatoes, and fortified cereals.

For B12, excellent sources include animal products such as meat, fish, eggs, and dairy products. For those following a vegetarian or vegan diet, fortified foods, and supplements may be necessary to ensure adequate B12 intake.

B vitamins especially B12 are important in the detoxification processes, in the liver which is important in hormonal balance as well as overall wellness.

Research shows that having the option, B levels can improve symptoms associated with low estrogen and other research indicates that B vitamins can help delay when menopause begins. 

And while you may need a supplement if you are not consuming foods high in B vitamins, it is easy to get enough from your diet if you are good at whole foods.

14. Boron

Boron is a trace mineral found in certain foods and supplements.

According to research, boron, “may have beneficial effects in reproduction, and development, calcium metabolism, bone formation, and brain function, insulin, and energy substrate, immunity, and the function of steroid hormones, including vitamin D and estrogen metabolism.”.

However, the research on boron’s specific impact on estrogen levels is limited and not entirely conclusive.

Some studies have indicated that boron supplementation may lead to a slight increase in estrogen levels in postmenopausal women.

 For example, a small study published in the Journal of Trace Elements in Medicine and Biology found that postmenopausal women who took boron supplements experienced an increase in serum estradiol levels, the most active form of estrogen, compared to those who did not receive supplementation.

Similarly, another study published in the same journal reported increased levels of estradiol and other hormones in postmenopausal women after boron supplementation.

If you eat foods like legumes, potatoes, peaches, prunes, and avocados regularly, you may not require a boron supplement.

Lifestyle Changes for Hormonal Balance

Lifestyle plays a significant role in maintaining hormonal balance, crucial for overall health. Incorporating certain lifestyle changes can positively impact hormone levels, promoting well-being and vitality.

Here are some considerations to help maintain hormonal balance:

Exercise and Stress Management

Regular physical activity not only helps manage weight but also regulates hormonal equilibrium by reducing stress and promoting the production of hormones like estrogen and progesterone.

Aim for at least 30 minutes of moderate exercise daily, such as brisk walking, cycling, or swimming. Complement exercise with stress-reducing activities like meditation, deep breathing, or yoga, which can mitigate the release of stress hormones like cortisol, crucial for hormonal equilibrium.

Sleep Quality and Environmental Awareness

Quality sleep is paramount for hormonal health, as inadequate sleep can disrupt hormone production, including melatonin crucial for hormonal balance.

Strive for 7-8 hours of uninterrupted sleep by establishing a consistent sleep schedule and optimizing your sleep environment with factors like temperature, darkness, and noise control.

Moreover, minimize exposure to environmental toxins and pollutants, like pesticides and synthetic fragrances, opting for natural and organic products where feasible.

Investing in an air purifier can further mitigate indoor air pollution, supporting hormonal equilibrium.

Healthy Diet

Dietary choices significantly impact hormonal balance, particularly estrogen levels. Incorporate foods rich in natural phytoestrogens, such as soy-based products, to support estrogen balance.

Additionally, prioritize foods high in healthy fats, vitamins, and minerals essential for hormonal health. Include sources of healthy fatty acids like flax seeds, sesame seeds, salmon, and other fatty fish in your diet to support hormone synthesis and regulation.

Adopting a balanced and nutrient-rich diet can contribute to overall hormonal harmony and well-being.

supplements for low estrogen

Frequently Asked Questions

What natural supplements are effective for enhancing estrogen levels?

Several natural supplements are believed to be effective in enhancing estrogen levels, including soy isoflavones, red clover, and black cohosh.

These supplements contain plant-based compounds that mimic the effects of estrogen on the body.

Which vitamins are known to help balance estrogen in the body?

Vitamins that are known to help balance estrogen in the body include vitamin D, vitamin E, and vitamin B6.

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Are there any over-the-counter pills recommended for increasing estrogen?

Several over-the-counter pills are recommended for increasing estrogen, including DIM (diindolylmethane), which is a compound found in cruciferous vegetables, and maca root, which is a plant that is native to Peru.

Can vitamin D supplementation have an impact on estrogen levels?

Yes, vitamin D supplementation can have an impact on estrogen levels. Studies have shown that vitamin D can help to increase estrogen levels in the body and may be particularly beneficial for women who are experiencing menopause-related symptoms.

What are common symptoms of low estrogen that might indicate a need for supplementation?

Common symptoms of low estrogen include hot flashes, night sweats, vaginal dryness, mood swings, and irregular periods. If you are experiencing any of these symptoms, it may be a sign that you need to supplement your estrogen levels.

How can estrogen levels be increased swiftly and naturally?

Estrogen levels can be increased swiftly and naturally by incorporating certain foods into your diet, such as soy products, flaxseed, and chickpeas.

Additionally, regular exercise and stress reduction techniques, such as yoga and meditation, can also help to increase estrogen levels naturally.

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