10 Natural Ways To Boost Estrogen

Estrogen gets all the credit as the "female hormone," but here's the thing: not everyone needs more of it. Some women—especially those of us still in our reproductive years—actually have too much estrogen floating around. So before you start chugging soy milk, let's talk about when low estrogen is actually the issue.

Your estrogen naturally drops during perimenopause and menopause (thanks, aging). It can also tank if you're dealing with hypothalamic amenorrhea—which is what happens when extreme under-eating, over-exercising, or very low body fat tells your body to shut down reproduction. Breastfeeding also intentionally lowers estrogen (nature's temporary birth control, basically).

If any of that sounds like you, read on for natural ways to give your estrogen a boost.

So, what are some natural ways to increase estrogen? 

A quick disclaimer: hormone balance is wildly individual. What works for your best friend might do nothing for you—or worse, throw your system further out of whack. So before you overhaul your entire life based on this article, talk to your healthcare provider, especially if you've got underlying health stuff going on.

That said, here are some research-backed ways to support estrogen levels naturally:

1. Embrace phytoestrogens in your diet

Phytoestrogens are plant-based compounds that mimic estrogen in the body. While they're not identical to human estrogen, they can help alleviate symptoms associated with low estrogen levels. Foods rich in phytoestrogens include: soybeans and soy products, flaxseeds, sesame seeds, garlic, peaches, and berries. Incorporating these foods into your diet can be a delicious way to support your estrogen levels holistically.

PSA on the breast cancer myth: You've probably heard that phytoestrogens increase breast cancer risk. The research actually suggests the opposite—they may be protective. Still, talk to your doctor if you have a personal or family history of breast cancer.

2. Prioritize healthy fats

Healthy fats are essential for hormone production, including estrogen. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as in walnuts and chia seeds, can help support hormonal balance. Avocados, olive oil, and coconut oil are also excellent sources of healthy fats that can contribute to overall hormone health.

3. Get moving with regular exercise

Regular movement isn't just good for your overall health—it's crucial for hormone balance. Regular physical activity can help regulate estrogen levels, particularly in postmenopausal women. Aim for a mix of cardio and strength training exercises. Activities like brisk walking, swimming, or cycling for 30 minutes a day, five days a week, can make a significant difference in your hormonal health.

4. Manage stress levels

Chronic stress can wreak havoc on your hormones, including estrogen. Finding effective ways to manage stress is crucial for maintaining hormonal balance. Consider incorporating stress-reduction techniques such as meditation, deep breathing exercises, yoga, or even simple activities like reading or taking a warm bath. And no, managing stress isn't some luxury reserved for people with extra time—it's a biological necessity.

5. Get adequate sleep

Quality sleep is non-negotiable for hormone regulation—aim for 7-9 hours. The cruel irony? Low estrogen often comes with night sweats and insomnia, making sleep feel impossible. Keep your bedroom cool and dark, stick to a consistent sleep schedule, and consider blackout curtains or a white noise machine if you need extra help.

6. Consider herbal supplements

Certain herbs have been traditionally used to support estrogen levels. These include black cohosh, red clover, and dong quai. However, it's crucial to approach herbal supplements with caution and always consult with a healthcare provider before starting any new supplement regimen. Some herbs can actually lower estrogen levels — DIM, for instance, is commonly found in women's herbal blends and is known to reduce estrogen. Be sure to consult with your doctor before starting any new supplement regimen, especially if you're trying to increase estrogen.

7. Maintain a healthy weight

Body fat plays a role in estrogen production, especially after menopause. Maintaining a healthy weight is important for overall hormone balance. Being significantly underweight can lead to low estrogen levels, while excess body fat can lead to too much estrogen. Finding and maintaining a healthy weight through a balanced diet and regular exercise can help keep your estrogen levels in check.

8. Stay hydrated

While it might not directly boost estrogen, staying well-hydrated is crucial for overall health and can support your body's ability to maintain hormone balance. Aim for at least 8 glasses of water a day. If you find plain water boring, try infusing it with fruits or herbs for a refreshing twist. Remember, herbal teas can also contribute to your daily fluid intake.

9. Limit alcohol and caffeine

Both alcohol and caffeine can affect estrogen levels in the body. While moderate consumption may not cause significant issues, excessive intake can disrupt hormonal balance. If you're concerned about your estrogen levels, consider reducing your alcohol and caffeine intake. Opt for herbal teas or decaf options, and limit alcoholic beverages to special occasions.

10. Reduce exposure to xenoestrogens

Xenoestrogens are synthetic compounds that can mimic estrogen in the body. They're found in many everyday items, including certain plastics, pesticides, and personal care products. While it's impossible to avoid them completely, you can reduce your exposure by choosing organic produce when possible, using natural cleaning and personal care products, and avoiding plastics that contain BPA.

Embracing a holistic approach to hormonal health

Look, there's no magic bullet for hormonal health. But small, consistent changes—more phytoestrogens here, less booze there, actually sleeping for once—can add up over time. Be patient with your body, work with a provider who takes you seriously, and trust your gut when something feels off.