Low estrogen levels, also called estrogen deficiency or hypoestrogenism is common in menopausal women, although it can also occur in younger women suffering from amenorrhea and those with premature ovarian failure.

Estrogen is a hormone present in humans, animals as well as plants in the form – phytoestrogen. In humans, it is predominant in women than men, unlike testosterone hormone which is predominant in men.

Estrogen is produced by the ovaries in women, while in men it is produced by the Sertoli cells of the testes and helps prevent apoptosis (programmed death) of sperm cells. There are three categories of ‘estrogens’ that occur naturally:

Estrone (E1) – produced during menopause Estradiol (E2) – present in sexually mature younger women Estriol (E3) – produced by the placenta during pregnancy

Importance Of Estrogen In The Body Besides use in some contraceptives, estrogen has other roles in a woman’s body. It helps in enhancing vaginal lubrication, regulating fat storage, stimulating vaginal thickness, sex drive and endometrial growth.

Estrogen also speeds up metabolism, boosts uterine growth, increases bone formation and reduces muscle mass to give a feminine look. When a woman’s estrogen levels begin to decline, usually between the age of 40 and 58, she will experience symptoms of low estrogen.

In men, low estrogen can cause osteoporosis and male impotence. Estrogen in men is produced in small quantities in the testes to help in bone mineralization and improve fertility. It is required during spermatogenesis to produce healthy sperm and prevent programmed cell death (apoptosis) of sperm.

Read: Types of Estrogen, Sources and Normal Levels in Men and Women

Symptoms Of Low Estrogen In Women Common symptoms of menopause or low estrogen include weight gain, hot flashes, continuous headaches, fast pulse rate, decreased sexual desire and mood swings. Others are sweating, trouble sleeping, vaginal wall thinning, low vaginal lubrication (vaginal dryness), osteoarthritis, bloating, and wrinkles as a result of the skin losing elasticity.

Causes Of Low Estrogen In Women Menopause: Ovum supply declines in number and quality as a woman reaches her late 30s or early 50s, resulting in hormone imbalances. During this time, the ovaries are producing high levels of estrogen and progesterone leading to heavy menstrual bleeding. One may also notice shortened menstrual cycles or irregular periods.

Estrogen levels begin to drop a year before periods stop and when they drop to a certain level, the menstrual cycle stops completely. After a year without menstrual periods, a woman is said to have reached menopause and her estrogen levels continue to drop.

Testosterone Insufficiency: Although predominant in men, testosterone insufficiency can contribute to low estrogen. Testosterone in women aids in estrogen synthesis to prevent and relieve menopausal symptoms such as hot flashes, vaginal dryness, urinary urgency and incontinence, low sexual drive. Testosterone also plays a role in preventing breast cancer and heart disease in menopausal women.

Poor Diet and Exercises: Consuming less healthy foods such as fruits, vegetables and taking unhealthy fats and excessive alcohol can contribute to low estrogen levels. In addition, women who exercise a lot or who don’t have sufficient body fat also suffer from low estrogen. Estrogen in women reduces muscle mass to give a feminine look. Thus, women who exercise regularly to build muscles such as athletes and body builders are likely to produce low levels of estrogen and high testosterone to support muscle growth.

Medical Conditions: Pituitary gland infection can cause estrogen levels to decline. The pituitary gland is responsible for regulating amounts of estrogen produced by the ovaries. Studies show that conditions like hyperprolactinaemia (abnormally high levels of prolactin in the blood) and endometriosis treatments such as Gonadotropin-releasing hormone analogs can cause low estrogen levels. Other conditions are genetic disorders such as Turner syndrome and thyroid disorders.

How To Increase Estrogen Levels Naturally Foods and herbs are common and safest ways to increase estrogen production. However, there are other methods such as estrogen replacement therapy and hormone replacement therapy. These methods are associated with various side effects, so talk to your doctor before using any form of treatment.

Foods That Increase Estrogen Foods such as vegetables, fruits, seeds and grains are the best to increase estrogen. They contain phytoestrogens, which have estrogenic effects. A diet rich in these foods will increase the amount of estrogen produced in the body.

Vegetables and Fruits: They do not contain higher amounts of phytoestrogen found in other foods such as soy beans or flaxseed, although they also help boost estrogen levels. 100g of vegetables such as broccoli, green beans, winter squash and garlic contain between 94 to 604mcg of phytoestrogens. Other vegetables include cassava, yams and sweet potatoes.

100g of fruits such as dried dates contain 330mcg of phytoestrogens, while dried apricots contain 445 mcg. Other fruits that contain phytoestrogens include raspberries, strawberries and peaches, which offer 48 to 65mcg per 100g serving.

Seeds and Grains: Seeds such as flaxseed, sesame and other oilseeds contain phytoestrogens which help increase estrogen levels. Flaxseed is said to provide three times more phytoestrogens found in soybeans. 100g of flaxseeds contain 379,380mcg while sesame seeds provide 8,008mcg of phytoestrogens. Grains such as rice, wheat, hops, oats and barley are believed to help increase estrogen levels.

Read: Flaxseed Effects on Symptoms of Menopause

Legumes and Nuts: Among legumes, soybean is the richest source of phytoestrogens. 100g of soybean provides about 103,920mcg of phytoestrogens called genistein and daidzein. Soy products such as soy yogurt and tofu are also foods that increase estrogen. Nuts especially pistachio are richest with 382.5mcg per 100g. Other nuts include cashews – 121.9mcg, chestnuts – 210.2mcg, hazelnuts – 107.5mcg and walnuts – 139.5mcg of phytoestrogens.

Herbs That Increase Estrogen Black Cohosh: This is the most common herb used for increasing estrogen levels naturally and improving menopausal symptoms. Black cohosh has also been used for centuries to treat other female disorders such as menstrual irregularities and many more. Take one teaspoon of liquid extract or 250 to 500mg of black cohosh every day.

Spearmint: The herb is commonly used as a remedy for controlling hirsutism (excess growth of hair in women) through reducing testosterone levels. Spearmint is also known to boost production of estrogen. Take two cups of spearmint tea daily to increase your estrogen levels.

Licorice: It contains significant amounts of phytoestrogens which stimulate adrenal glands while supporting the endocrine system. The herb is also used to treat menopausal and menstrual disorders. Licorice should not be consumed for a long period of time or when one is taking blood pressure medication.

Red Clover: The herb contains estrogenic compounds called isoflavones. They have similar roles to estrogen and can be used to treat menopausal symptoms such as bone loss, heart disease and hot flashes. The recommended dosage is 40 to 160mg per day, although you should take caution when using it.

Gingko Biloba: The leaves of gingko biloba contain 24% of phytoestrogens quercetin, kaempferol and isorhamnetin, making the herb an alternative to hormone replacement therapy (HRT) for menopausal women. Gingko biloba can also relieve depression and improve sexual function.

Damiana: It is a natural aphrodisiac that contains natural estrogen and aids in ovulation as well as balancing hormones in men and women. Damiana has long being used to treat hot flashes and to improve sexual prowess.

Fennel: The main estrogenic compound found in fennel is called anethole. This compound alleviates symptoms of menopause, and induces menstruation in women with menstrual irregularities as a result of hormone imbalances. It also induces production of milk (galactagogue) in breastfeeding women.

Dong Quai: Also called angelica sinensis or the ‘female ginseng’, Dong quai is used to treat hot flushes symptoms such as sudden intense warmth in the face, neck and chest, excessive sweating, palpitations and anxiety. Dong quai is also used to treat irregular menstrual cycles and amenorrhea associated with PMS and menopause.