12 Natural Ways to Increase Estrogen

What Is Estrogen & Why Your Body Needs It

Estrogen is one of the most important hormones in a woman’s body, but its role goes far beyond just reproduction. Along with progesterone, it helps regulate the menstrual cycle, supports fertility, and maintains female characteristics. At the same time, estrogen also plays a key role in keeping your bones strong, your heart healthy, and even your mood stable. It influences how your body feels and functions on a daily basis—from energy levels to skin health and mental well-being.

Progesterone works alongside estrogen to keep this hormonal balance in check, especially during the menstrual cycle and pregnancy. When estrogen levels drop—due to menopause, stress, or other health factors—this balance gets disrupted. That’s when symptoms like mood swings, fatigue, low libido, and weakened bones can start to show up. Simply put, estrogen isn’t just a reproductive hormone—it’s essential for your overall health and quality of life.

Why Healthy Estrogen Levels Are Essential for Your Body

Hormonal imbalance is more than just an inconvenience; it can affect quality of life and long-term health. Symptoms of low estrogen include hot flashes, mood changes, painful intercourse, and depression[1]. When these symptoms disrupt daily life, exploring ways to boost estrogen levels naturally becomes important. These methods aim to support the body’s own estrogen production or mimic its activity using plant-based compounds.

12 Effective Ways to Increase Estrogen Naturally

1. Soybeans and Soy Products

Soybeans, tofu, and miso are rich sources of phytoestrogens. These plant compounds mimic estrogen in the body by binding to estrogen receptors. One review[2] suggests higher soy intake is associated with a lower risk of breast cancer, potentially due to these estrogen-like benefits. More extensive research on soy’s direct effect on estrogen levels is needed.

2. Flax Seeds

Flax seeds are another high-phytoestrogen food. Their primary phytoestrogens are lignans, which may be beneficial for estrogen metabolism. While older animal studies[3] showed promise, a 2023 meta-analysis[4] found no significant effect of flaxseed on sex hormones in human adults. Further research is required.

3. Sesame Seeds

Sesame seeds provide dietary phytoestrogens. A 2024 animal study[5] found daily sesame oil supplementation prevented osteoporosis in postmenopausal rats by maintaining serum estrogen and aromatase levels, which balance bone formation and resorption. Human studies are needed to confirm this effect.

4. B Vitamins

B vitamins are vital for the creation and activation of estrogen. Low levels can lead to reduced estrogen. Research is mixed: a 2021 study[6] found dietary intakes of B2, B6, and B12 did not influence the ovarian cycle in premenopausal women. However, a 2018 study[7] suggests adequate B vitamins and folate may help prevent osteoporosis and cognitive decline in menopausal women.

5. Vitamin D

Vitamin D functions as a hormone. A 2021 study[8] suggests vitamin D and estrogen work together to reduce cardiovascular disease risk, as vitamin D plays a role in estrogen synthesis. This indicates a potential benefit for vitamin D supplementation when estrogen is low.

6. Boron

Boron is a trace mineral researched for its potential cancer risk reduction. It is necessary for metabolizing sex hormones like testosterone and estrogen. Health authorities[9] note that boron can influence estrogen metabolism.

7. DHEA (Dehydroepiandrosterone)

DHEA is a natural hormone that converts into estrogen and testosterone. A 2022 literature review[10] explored its use, noting it is first converted to androgens before becoming estrogens.

8. Black Cohosh

This traditional Native American herb has been used for menopause and menstrual issues. Health authorities[11] note it may help with menopausal symptoms like hot flashes. A 2021 review[12] suggested black cohosh, alone or combined with herbs like St. John’s Wort, reduced some menopause symptoms, indicating a possible benefit for low estrogen.

9. Chasteberry (Vitex)

Chasteberry is a traditional herbal treatment for gynecological conditions like PMS. A 2022 review[13] of Vitex species found reports it improved “female health,” including menstrual conditions. An older 2013 study[14] found Vitex exhibited estrogenic effects at 0.6 and 1.2 grams/kilogram of body weight, likely due to a phytoestrogen called apigenin.

10. Evening Primrose Oil

Evening primrose oil (EPO) is rich in omega-6 fatty acids and used for PMS and menopause. Recent research on its benefits for estrogen is limited. An older 2013 study[15] and a 2023 study[16] found EPO may significantly change FSH, estradiol, and psychological menopausal symptoms in postmenopausal women.

11. Red Clover

Red clover contains isoflavones that may act like estrogen, including biochanin A, formononetin, genistein, and daidzein. A 2021 meta-analysis[17] found red clover isoflavone extract caused a statistically moderate reduction in the daily occurrence of hot flashes in menopausal and perimenopausal women.

12. Dong Quai

Dong quai is a traditional Chinese medicine for menopause symptoms, containing phytoestrogenic compounds. One older study[18] identified dong quai as containing phytochemicals that function as estrogen mimics.

Understanding the Risks & Side Effects

While exploring natural ways to increase estrogen is valuable, safety is paramount. Herbal supplements can interact with medications, so consult a doctor before starting any if you are on existing drugs. If you experience adverse side effects after beginning supplements, seek medical attention immediately.

How to Use These Natural Methods Safely

Specific dosages for many natural interventions vary based on the form and individual needs. For herbal supplements like chasteberry, research indicated estrogenic effects at dosages of 0.6 and 1.2 grams per kilogram of body weight[14]. General guidance includes:

• Integrate phytoestrogen foods like soy, flax seeds, and sesame seeds regularly into your diet.
• Consider B vitamin and vitamin D supplementation if dietary intake is low, especially for bone and cognitive health support during menopause.
• Trace minerals like boron should be consumed within recommended dietary limits.
• Herbal supplements such as black cohosh, chasteberry, evening primrose oil, red clover, and dong quai should be used cautiously and under professional guidance, starting with lower doses to assess tolerance.
• DHEA supplementation should be approached with caution due to its direct hormonal activity.
• The primary rule is to start low, go slow, and monitor your body’s response. Always prioritize consulting a healthcare provider for personalized advice.

The Bottom Line

Estrogen and progesterone do far more than regulate reproduction—they influence your bones, mood, energy, and overall well-being. When estrogen levels decline, especially during menopause, the changes can feel deeply personal and frustrating. Nutrient-rich foods like soy, flax, and sesame, along with adequate B vitamins, vitamin D, boron, and certain herbal supplements, may help support healthy hormone balance. But natural approaches aren’t a guaranteed fix for everyone.