Estrogen is a hormone that plays an important role in reproduction. It is the primary reproductive hormone for women, especially during puberty and menstruation. It also plays a role during pregnancy and postpartum (after birth). Men produce lower levels of estrogen. In men, the hormone supports sexual health, bone health and mood.
Adequate levels of estrogen are important throughout life, as the hormone regulates the reproductive system and affects the general health and well-being of both sexes.
In people assigned female at birth, estrogen levels naturally decline during perimenopause and menopause. Estrogen levels can also become low if you’ve had your ovaries removed or if you’ve just given birth.
During menopause, low estrogen levels can be treated with hormone replacement therapy (HRT). Several natural remedies can also help increase estrogen, either with or without HRT.
Low estrogen levels can cause several symptoms. In people assigned female at birth, low estrogen can lead to symptoms such as:
- Irregular periods, including longer periods between periods or no periods
- Hot waves
- Night sweats
- Vaginal dryness
- Thinning of the vaginal wall
- Difficulty falling asleep or staying asleep through the night
- Headaches or migraines, especially right before your period
- Low libido (low sex drive)
- Mood swings
- Increased anxiety or depression
Symptoms of low estrogen levels in people assigned male at birth can include low libido and excess abdominal fat.
Low estrogen levels can also affect general health. Estrogen helps protect against cardiovascular (heart) disease and supports bone health. Falling estrogen can make you more vulnerable to cardiovascular conditions, such as high cholesterol and high triglycerides. Low estrogen levels can also contribute to bone diseases such as osteoporosis (the condition and weakening of the bones).
The most common causes of low estrogen levels are perimenopause (the period leading up to menopause) and menopause (when you stop having periods). Other potential causes include surgical removal of the ovaries. Estrogen also tends to be low after childbirth and during breastfeeding.
There is not much research on the effect of different foods on estrogen levels. However, some evidence suggests that a natural compound called phytoestrogen – found in certain plant foods – may have estrogen-like qualities. Phytoestrogens may reduce symptoms associated with low estrogen levels and have protective effects during menopause when estrogen is low.
Examples of phytoestrogens include:
- isoflavones: These types of phytoestrogens are found in foods such as soybeans (tofu, miso, tempeh, edamame), legumes, and lentils.
- lignans: They are rich in flax seeds, vegetables and whole grains.
- Coumestans: They are found in bean sprouts and seeds like sunflower seeds.
Isoflavones, in particular, can help alleviate some of the symptoms associated with low estrogen. For example, they can help reduce hot flashes and improve vaginal dryness. There is also some evidence that isoflavones may help protect cognition and visual memory in people who have gone through menopause.
There is also no strong evidence that supplements can help increase estrogen. Professional organizations do not currently recommend the use of supplements, including herbal supplements, to help relieve menopausal symptoms such as hot flashes.
The safety of natural products and supplements advertised as helping with menopause is also largely unknown. The US Food and Drug Administration (FDA) does not regulate supplements the way it regulates drugs. When purchasing a supplement, look for a product that has been third-party tested for purity and potency.
Some research shows that certain herbal supplements, vitamins, and minerals may be helpful for low estrogen levels. Always talk to your doctor before starting a new supplement.
Black Cohosh
Some evidence shows that a herb called black cohosh may help increase estrogen and relieve some menopausal symptoms. However, research is mixed.
The American College of Obstetricians and Gynecologists (ACOG) reports that data do not support black cohosh as an effective treatment for symptoms like hot flashes. The North American Menopause Society says black cohosh and other herbal remedies probably don’t improve symptoms.
Red clover
Red clover is an herbal remedy that can improve menopausal symptoms and low estrogen levels. Some studies have found that it helps reduce hot flashes during menopause. However, these studies are limited and more research is needed.
Vitamins and minerals
Certain vitamins and minerals can be helpful for low estrogen levels, including during menopause. For example, some research shows that vitamin E can help control hot flashes and vaginal changes associated with menopause.
Also, since low estrogen levels can affect bone health and increase the risk of osteoporosis, taking supplements to protect bone health can be beneficial. This may include vitamin D and calcium supplements.
There is no clear research on the link between certain lifestyle changes and increased estrogen. However, you can try holistic therapies and lifestyle habits that support your overall health during periods of low estrogen, such as menopause.
For example, psychotherapy—especially cognitive behavioral therapy (CBT)—can help manage the mood swings that come with low estrogen. This therapy can also be used as an adjunct to prescription medications for menopause. CBT focuses on changing unhelpful thoughts and behaviors to more helpful ones.
Exercise can be beneficial for menopausal people who have low estrogen levels. It can support overall health, improve mood, and reduce or manage the bone and muscle changes that come with menopause.
Studies on whether exercise can directly increase estrogen are mixed. For best results, include cardio and strength training during menopause.
Other habits to protect heart health, bone health, and general well-being during menopause or a time of low estrogen include the following:
- Eat a well-balanced diet with plenty of vitamins, minerals and fiber
- Maintain a healthy weight for your body
- Avoid smoking
Symptoms of low estrogen levels can be normal during different life stages, such as menopause, postpartum or lactation (breastfeeding). It is also common to have low estrogen levels if you have had your ovaries removed.
However, the symptoms of low estrogen can be uncomfortable. If your symptoms are interfering with your life or affecting your health, see your doctor for guidance. They may be able to offer medical options, such as hormone replacement therapy (HRT), to help manage your symptoms. They can also discuss natural options that may be effective for you.
Contact your doctor if you experience signs of menopause, including hot flashes, irregular periods or the cessation of periods, and you are under the age of 45. It is important to determine the cause of these symptoms and discuss treatment options.
Low estrogen levels most often occur during menopause, but can also occur after surgical removal of the ovaries, after childbirth, and during breastfeeding. Symptoms include hot flashes, vaginal dryness, irregular periods, mood swings and trouble sleeping.
Low estrogen levels during menopause can be treated with medications such as hormone replacement therapy (HRT). Natural solutions to increase estrogen have less research support, but may be helpful for some people. These include dietary changes, supplements and lifestyle modifications.
Talk to your doctor about treatment and management options for low estrogen.