Understanding Low Estrogen: Causes, Symptoms, and Natural Solutions
As we age, it’s no secret that our bodies undergo many changes: hair turns gray, skin develops wrinkles, and eyesight often deteriorates. However, beneath the surface, a complex cascade of hormonal changes is also taking place. One of the most significant shifts is a decline in estrogen levels.
While estrogen is primarily known as a reproductive hormone, its role extends far beyond fertility. It’s essential for bone strength, heart health, and mood regulation. A drop in estrogen can have far-reaching consequences, but the good news is that there are ways to manage it. Natural methods, including dietary changes and supplements, may provide relief for symptoms of low estrogen and help restore hormonal balance.
What Is Estrogen, and Why Is It Important?
Estrogen is a group of hormones responsible for developing and regulating the female reproductive system and secondary sexual characteristics. It plays an integral role in several bodily functions:
Bone Strength 🦴
Estrogen helps maintain bone density by working with calcium and vitamin D to prevent bone loss.
Heart Health 🫀
This hormone promotes cardiovascular health by supporting healthy cholesterol levels and reducing inflammation in blood vessels.
Mood Regulation 😊
Estrogen impacts neurotransmitters like serotonin, which influences mood, sleep, and emotional well-being.
As estrogen levels decline, these essential functions may become compromised, leading to a variety of symptoms.
What Causes of Low Estrogen?
There are many causes of low estrogen. Here is a list of the most common causes:
Natural Aging Process
Estrogen levels typically begin to decline during perimenopause, the transition phase before menopause. Menopause itself marks the complete cessation of ovarian estrogen production.
Breastfeeding
Hormonal changes associated with lactation can temporarily lower estrogen.
Cancer Treatments
Chemotherapy and radiation can suppress ovarian function, leading to low estrogen.
Hysterectomy
Removing the uterus and/or ovaries results in a sharp decrease in estrogen production.
Eating Disorders
Conditions like anorexia nervosa can disrupt hormonal production due to insufficient caloric intake.
Low-Calorie or Restrictive Diets
Severely cutting calories can disrupt hormone production. Estrogen, like other hormones, requires adequate energy and nutrients to be synthesized. Low-calorie intake signals the body to conserve energy, reducing hormone production, including estrogen. Prolonged calorie restriction can impair ovulation and decrease estrogen levels.
Low Fat Intake
Healthy fats are essential for hormone production, as cholesterol is a precursor to estrogen and other steroid hormones. Diets low in healthy fats can reduce the body’s ability to produce estrogen. Omega-3 fatty acids, in particular, support overall hormone balance and anti-inflammatory processes.
Excessive Alcohol Consumption
Alcohol affects estrogen metabolism and liver function, both of which are critical for maintaining healthy hormone levels. Alcohol consumption can impair the liver’s ability to metabolize and regulate estrogen. Excessive intake can lead to an increase in estrogen breakdown or conversion to less active forms.
Diets High in Refined Sugars and Processed Foods
Processed and sugary foods can contribute to systemic inflammation and negatively affect gut health, which plays a role in hormone balance. High sugar intake can increase insulin resistance, which is associated with hormonal imbalances. Poor gut health caused by processed foods may impair estrogen metabolism, as the gut microbiome helps regulate estrogen through the estrobolome (gut bacteria involved in estrogen processing).
Low Phytoestrogen Intake
Phytoestrogens are plant compounds that mimic estrogen in the body. A lack of phytoestrogen-rich foods may result in lower dietary support for estrogen activity, especially during perimenopause or menopause. A diet lacking soy products, flaxseeds, and other phytoestrogen-rich foods may fail to provide the body with compounds that mimic estrogen. Omitting foods like tofu, soy milk, or flaxseeds could leave the body with fewer dietary tools to balance estrogen levels naturally.
High Intake of Caffeine
Excessive caffeine consumption can interfere with hormonal balance, particularly in people with already fluctuating estrogen levels. High caffeine intake may increase cortisol levels, which can suppress the production of reproductive hormones, including estrogen. It can also deplete certain nutrients necessary for estrogen synthesis, such as magnesium and B vitamins.
Deficiency in Key Nutrients
Certain vitamins and minerals are essential for estrogen production and metabolism. A lack of these nutrients can impair estrogen levels.
- Vitamin C: Increases estradiol, lowers aromatase converting testosterone to estrogen. 🍊
- Vitamin D: Essential for estrogen synthesis and regulation. ☀️
- Vitamin B Complex: Supports the creation and use of estrogen in the body.
- Magnesium: Plays a role in enzymatic reactions that regulate estrogen.
- Boron: Enhances the body’s ability to metabolize estrogen.
High Intake of Trans Fats
Trans fats, commonly found in fried foods, margarine, and baked goods, can negatively impact hormone production and inflammation. Trans fats can disrupt cell membranes and hormone signaling pathways. They contribute to systemic inflammation, which may interfere with estrogen production and metabolism.
Foods to Limit or Avoid to Support Estrogen Levels
To maintain or support healthy estrogen levels, consider reducing intake of the following:
- Processed and packaged foods high in refined sugars.
- Diets overly restrictive in fats or calories.
- Excess alcohol or caffeine. 🍾
- Foods high in trans fats.
Symptoms of Low Estrogen
Estrogen levels fluctuate naturally depending on factors like age and menstrual cycle phase, but persistently low estrogen can produce noticeable symptoms:
- Brain Fog: Difficulty concentrating and memory issues.
- Hot Flashes: Sudden sensations of heat, often accompanied by sweating. 🔥
- Vaginal Dryness: Discomfort or irritation due to reduced lubrication.
- Mood Changes: Anxiety, depression, or irritability.
- Irregular Periods: Menstrual cycles may become erratic before ceasing entirely.
- Trouble Sleeping: Insomnia or poor-quality sleep. 💤
Blood Tests to Assess Estrogen Levels
If you suspect low estrogen, your healthcare provider may recommend specific blood tests to evaluate your hormone levels. These tests can help determine the underlying cause of your symptoms and guide treatment options.
Estradiol (E2)
Measures the most active form of estrogen in the body. Estradiol levels decline significantly during menopause or in cases of ovarian dysfunction.
Normal Range | Premenopausal: 30–400 pg/mL | Postmenopausal: Less than 30 pg/mL
Follicle-Stimulating Hormone (FSH)
FSH levels rise as the ovaries produce less estrogen. High FSH levels often indicate menopause or reduced ovarian function.
Normal Range | Premenopausal: 4.7–21.5 mIU/mL | Postmenopausal: 25.8–134.8 mIU/mL
Luteinizing Hormone (LH)
LH works with FSH to regulate the menstrual cycle. Elevated LH can signal ovarian dysfunction or menopause.
Normal Range | Premenopausal: 1.9–12.5 IU/L | Postmenopausal: 7.7–58.5 IU/L
Progesterone
Low progesterone levels alongside low estrogen may indicate hormonal imbalances affecting the menstrual cycle and ovulation.
Normal Ranges | Pre-ovulation: Less than 1 nanogram per milliliter (ng/mL) | Mid-cycle: 5 to 20 ng/mL | First trimester of pregnancy: 11.2 to 90.0 ng/mL | Second trimester of pregnancy: 25.6 to 89.4 ng/mL | Third trimester of pregnancy: 48 to 150 to 300 or more ng/mL | Post-menopausal: Less than or equal to 0.20 ng/mL | Prepubescent girls: 0.1 to 0.3 ng/mL | Follicular stage of the menstrual cycle: 0.1 to 0.7 ng/mL | Luteal stage of the menstrual cycle: 2 to 25 ng/mL
Total and Free Testosterone
Evaluates androgen levels, as elevated testosterone can sometimes suppress estrogen.
Thyroid Function Tests
Thyroid dysfunction can mimic symptoms of low estrogen and impact overall hormone balance.
3 Natural Solutions to Boost Estrogen
While hormone replacement therapy (HRT) is an effective treatment for low estrogen, it’s not suitable for everyone and carries several risks. Natural approaches may help alleviate symptoms and support hormone production.
1. Eating Foods Rich in Phytoestrogens
Phytoestrogens are plant-based compounds that mimic estrogen in the body. These compounds bind to estrogen receptors, potentially reducing symptoms of low estrogen. Foods high in phytoestrogens include:
- Fruits: Apples, berries, peaches, pears, and plums. 🍎🍑
- Vegetables: Broccoli, kale, Brussels sprouts, spinach, and onions.
- Soy Products: Soybeans, tofu, miso, and soy milk.
- Nuts and Seeds: Flaxseeds, sesame seeds, sunflower seeds, and almonds. 🥜
- Grains: Barley, oats, and wheat germ.
Research suggests consuming an average of 50 mg of phytoestrogens daily may provide health benefits. For example, a half-cup of boiled soybeans contains approximately this amount. (National Center for Biotechnology Information)
2. Supplementing with Essential Vitamins and Minerals
Certain nutrients play a critical role in estrogen production and utilization:
- Boron: Enhances the body’s ability to metabolize estrogen. Found in prunes, avocados, and nuts.
- Vitamin B Complex: Assists in producing and utilizing estrogen. Include eggs, whole grains, and leafy greens in your diet.
- Vitamin D: Functions as a hormone and supports estrogen production. Sunshine, fortified foods, and fatty fish are excellent sources.
- Vitamin E: Research shows vitamin E can reduce hot flashes and improve sleep quality. Found in almonds, sunflower seeds, and spinach.
3. Taking Natural Estrogen Supplements
Several herbal and natural supplements have been traditionally used to address symptoms of low estrogen:
- Black Cohosh: A Native American herbal remedy shown to reduce hot flashes.
- Red Clover: Rich in phytoestrogens, red clover may alleviate menopausal symptoms like hot flashes and vaginal dryness. ☘️
- DHEA: A precursor hormone that the body can convert into estrogen. Available in synthetic forms as pills or creams.
Taking the Next Step
If you’re experiencing symptoms of low estrogen, consult your primary care provider. Blood tests can provide clarity, and natural solutions like phytoestrogens, vitamins, and supplements may offer relief.
Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before making changes to your diet, supplements, or treatment plan.