Smoothy Slim
Smoothy Slim
Photo: Zoran Milosavljevic
Soybeans and the products produced from them, such as tofu and miso, are a great source of phytoestrogens . Phytoestrogens mimic estrogen in the body by binding to estrogen receptors, and can have estrogenic or anti-estrogenic effects.
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Learn More »Estrogen and progesterone are two major sex hormones in the human body. Estrogen is the hormone responsible for sex characteristics and reproductive abilities in women. Progesterone is the hormone that plays a supporting role in the menstrual cycle and pregnancy. When you have low levels of estrogen and progesterone, such as during menopause, it can negatively affect your mood, sexual desire, bone health, and more. In this article, we will explore 12 ways to naturally boost estrogen in your body, as well as when it’s time to see a doctor for low estrogen. Many of these remedies either directly support the creation of estrogen or replicate the activity of estrogen in the body. Food 1. Soybeans Soybeans and the products produced from them, such as tofu and miso, are a great source of phytoestrogens . Phytoestrogens mimic estrogen in the body by binding to estrogen receptors, and can have estrogenic or anti-estrogenic effects. In one study on soy and those with breast cancer, researchers found that a higher soy intake was linked to a lower risk of breast cancer death. This may be due to the estrogen-like benefits of phytoestrogens. More extensive research is needed on soy and its effects on estrogen levels in the body. 2. Flax seeds Flax seeds also contain high amounts of phytoestrogens. The primary phytoestrogens in flax are called lignans, which are beneficial in estrogen metabolism. One animal study from 2017 demonstrated that a flaxseed-rich diet was able to reduce ovarian cancer severity and frequency in hens. More human research is still needed. 3. Sesame seeds Sesame seeds are another dietary source of phytoestrogens. Another animal study from 2014 investigated the impact of soybean and sesame oils on rats with estrogen deficiency. The researchers found that a 2-month diet supplemented with these oils was able to improve bone health markers. This research suggests a positive estrogen-like effect of both sesame and soy seeds, although further human research is needed. Vitamins and minerals 4. B vitamins B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of these vitamins can lead to reduced levels of estrogen. In one study , researchers compared levels of certain B vitamins to breast cancer risk in premenopausal women. Results indicated that higher levels of vitamins B-2 and B-6 were associated with a lower risk of breast cancer, which may be due to the impact of these vitamins on estrogen metabolism. 5. Vitamin D Vitamin D functions as a hormone in the body. One study explains that both vitamin D and estrogen work together to reduce the risk of cardiovascular disease. The link between these hormones is due to the role that vitamin D plays in estrogen synthesis. This indicates a potential benefit of vitamin D supplementation in low estrogen levels. 6. Boron Boron is a trace mineral that has a variety of roles in the body. It’s been researched for its positive benefits on reducing the risk of certain types of cancer. Boron is also necessary for the metabolism of the sex hormones testosterone and estrogen. Researchers believe that boron influences estrogen receptors by allowing the body to more easily use the estrogen available. 7. DHEA DHEA, or dehydroepiandrosterone, is a naturally occurring hormone that can be converted to estrogen and testosterone. Within the body, DHEA is first converted to androgens and then further converted to estrogens. One study also found that DHEA may be able to provide similar benefits in the body as estrogen. Herbal supplements 8. Black cohosh Black cohosh is a traditional Native American herb that has historically been used to treat a variety of conditions, including menopause and menstrual issues. Researchers believe that black cohosh also contains certain compounds that stimulate estrogen receptors. Although more research is still needed, this may suggest a possible benefit of black cohosh supplements when estrogen is low. 9. Chasteberry Chasteberry is a traditional herbal treatment that’s most well known for its use in gynecological conditions, such as PMS. In one study , researchers reviewed the available literature for the Vitex species, which includes chasteberry. They found that it was able to exhibit estrogenic effects at the dosages of 0.6 and 1.2 grams/kilogram of body weight. These benefits most likely come from a phytoestrogen in chasteberry called apigenin. 10. Evening primrose oil Evening primrose oil (EPO) is a traditional herbal remedy that contains high levels of omega-6 fatty acids, making it a popular supplement for conditions such as PMS and menopause. There’s very little recent research on the benefits of evening primrose oil for estrogen. However, one study found that of over 2,200 women that used EPO after discontinuing hormone replacement therapy, 889 reported EPO as useful for controlling the symptoms of low estrogen with menopause. 11. Red clover Red clover is an herbal supplement that contains a handful of plant compounds called isoflavones that may act like estrogen in the body. These isoflavones include: biochanin A
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