How to Increase Estrogen: 15 Best Natural Ways

Reviewed By Experts

Estrogen is a crucial hormone primarily associated with the development and regulation of female reproductive and sexual health. It is responsible for the development and regulation of secondary sexual characteristics such as breasts, wider hips, pubic hair and armpit hair, menstrual cycle regulation, bone health, mood stability, and more. While men also produce estrogen, it is at much lower levels as compared with women. Maintaining balanced estrogen levels is crucial for both men and women to support optimal physiological functioning and overall quality of life.  [1] If you are experiencing low estrogen levels, it is important to explore natural methods of how to increase estrogen levels before considering medical intervention. This article will discuss 15 natural ways how to increase estrogen naturally in your body.

15 natural ways to increase estrogen levels

1. Exercise Regularly:

Regular physical activity supports estrogen production. Incorporate both aerobic and anaerobic exercises as they have beneficial effects on estradiol levels and lean mass. Exercise improves metabolism, fat reduction, muscle mass, and overall hormonal balance. [2]

2. Consume Phytoestrogen-rich Foods:

To learn how to increase estrogen, include foods that are naturally high in phytoestrogens, and plant compounds that mimic the effects of estrogen. Examples include soy products, legume-derived foods, and flaxseeds. These foods can help regulate estrogen levels by providing the body with estrogen-like compounds. [3] 

3. Incorporate Healthy Fats:

Ensure you consume an adequate amount of healthy fats crucial for your overall health. Such healthy fats are present in fatty fishes, vegetable oils, nuts, canola, seeds, and avocado. [5] These fats promote hormone production and are essential for estrogen synthesis. [4]

4. Increase Fiber Intake:

A high-fiber diet aids in maintaining balanced estrogen levels. Include whole grains, vegetables, fruits, and legumes in your diet to increase your fiber intake. [4] 

5. Practice Yoga:

Yoga has been reported to have a positive impact on hormone levels, including estrogen if you are wondering how to increase estrogen. Regular yoga practice is believed to stimulate the endocrine system, balancing the hormones and increasing estrogen levels. [6]

6. Increase intake of foods rich in natural phenolic acids:

Increasing the intake of foods rich in natural phenolic acids, such as cacao seeds, tomatoes, spinach, citrus, and cherries, as well as beverages such as black tea and green tea [8] can support the increase of estrogen levels. Phenolic acids have been associated with estrogenic effects in the body and can help promote hormonal balance. [7]

7. Reduce Stress Levels:

Chronic stress can disrupt hormone production, including estrogen. Engage in stress-reducing activities such as meditation, deep breathing exercises, or engaging in hobbies you enjoy. Prioritizing self-care and managing stress can positively impact estrogen levels. [9]

8. Consume Alcohol in Moderation:

Research declares that moderate alcohol consumption has the potential to increase estrogen levels. However, excessive alcohol intake can disrupt hormonal balance and have negative effects on overall health. It is crucial to maintain moderation and adhere to recommended limits) to minimize any adverse effects. [10]

9. Get Sufficient Sleep:

Adequate sleep is crucial for hormone regulation and studies have shown that sleep variation may influence endogenous estrogens which in turn can lead to greater health risks. Try to get approximately 8 hours of quality sleep each night to support optimal hormone production, including estrogen. Establish a consistent sleep routine with minimal exposure to light at night or a decrease in sleep duration. [11]

10. Consume Vitamin C-rich Foods:

Vitamin C aids in the production of estrogen and supports overall hormone balance. [12] Include citrus fruits, berries, tomatoes, broccoli, and leafy greens in your diet to ensure an adequate intake of vitamin C to learn how to increase estrogen. [13]

11. Avoid Endocrine-disrupting Chemicals:

Limit your exposure to endocrine-disrupting chemicals found in certain plastics, household cleaning products, and pesticides. These chemicals may impair hormone production and regulation. Opt for natural and organic alternatives whenever possible. [14]

12. Consider Herbal Supplements:

Certain herbs have been traditionally used to support hormone balance. Examples include dong quai, ginseng, black cohosh, and licorice root. [15]  Other medicinal plants also have a positive effect in increasing estrogen levels effectively and these include aloe vera, fennel, and much more. [16]

• Support Liver Health:

The liver aids in estrogen metabolism and it has been seen that fatty liver exhibits certain endocrine estrogen effects. Supporting liver health can optimize estrogen levels. Stay hydrated, limit processed foods, and include liver-supporting foods in your diet. [17]

14. Avoid Excessive Caffeine:

High caffeine intake may cause caffeine poisoning and interfere with hormone balance. So, do not indulge in the over consumption of coffee, tea, and energy drinks if you are looking for the best ways on how to increase estrogen. Opt for herbal teas or decaffeinated alternatives instead. [18]

15. Practice Mindful Eating:

Pay attention to your eating habits and practice mindful eating. Slow down, savor your meals, and listen to your body’s hunger and fullness cues. Eating mindfully and avoiding emotional eating can promote better digestion and nutrient absorption, contributing to overall hormonal balance. [19]

FAQs

Conclusion

Taking a natural approach to knowing how to increase estrogen levels can help restore hormonal balance in your body. Incorporate these 15 strategies into your lifestyle, including a nutrients-rich diet, regular exercise, stress management, and healthy habits. 

Disclaimer:

This article is written from a health and wellness perspective only and is not a piece of medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment. 

References:

1. ESTROGEN
2. Effect of aerobic and anaerobic exercise on estrogen level, fat mass, and muscle mass among postmenopausal osteoporotic females
3. Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review
4. Dietary Fat, Fiber, and Carbohydrate Intake and Endogenous Hormone Levels in Premenopausal Women
5. Fats in Foods: Current Evidence for Dietary Advice
6. Yoga increased serum estrogen levels in postmenopausal women—a case report
7. Natural phenolic acids may increase serum estradiol level in ovariectomized rats.
8. Food Phenolic Compounds: Main Classes, Sources and Their Antioxidant Power
9. Estrogenic Action in Stress-Induced Neuroendocrine Regulation of Energy Homeostasis
10. The effects of moderate alcohol consumption on female hormone levels and reproductive function
11. Low estradiol levels in women of reproductive age having low sleep variation
12. The Effect of Vitamin C and E on Estrogen Receptors
13. Vitamin C content of foods 43
14. Endocrine-Disrupting Chemicals: An Endocrine Society Scientific Statement
15. Estrogenic activity of herbs commonly used as remedies for menopausal symptoms
16. The medicinal plants effective on female hormones: A review of the native medicinal plants of Iran effective on estrogen, progesterone, and prolactin
17. Estrogens and Fatty Liver
18. Effect of Caffeine Consumption on the Risk for Neurological and Psychiatric Disorders: Sex Differences in Human
19. Emotional Eating Estradiol and Progesterone Across the Menstrual Cycle Mean Z Score