Supplements for Low Estrogen

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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his supplementWhile is a common cause of hormonal symptoms, many women in perimenopause (and menopause) also struggle with low estrogen. It’s never one thing, but sometimes supplements for low estrogen can help!

And if you’re noticing weight gain around your hips and thighs, it could definitely be related to low estrogen levels since estrogen regulates glucose and lipid metabolism.

Are you struggling with low estrogen?


Symptoms of LOW estrogen include:

  • Hot flashes
  • Night sweats
  • Vaginal dryness
  • Painful intercourse
  • Recurrent bladder infections (UTI’s)
  • Urinary incontinence
  • Headaches
  • Brain fog
  • Forgetfulness
  • Poor concentration
  • Depression
  • Anxiety 
  • Mood swings
  • Crying easily
  • Insomnia
  • Fatigue
  • Thinning hair
  • Facial hair
  • Dry skin
  • Weight gain
  • Joint pain

What to eat to help boost estrogen levels naturally

Foods with high amounts of phytoestrogens: flax seeds, sesame seeds, oats, millet, quinoa, legumes/beans, bean sprouts, nuts, dried apricots, peaches, dates, prunes, blackberries, pomegranates, garlic, fennel, sweet potatoes, yucca, asparagus, broccoli, green beans, onions, alfalfa sprouts, thyme, parsley, and turmeric.

Healthy fats: coconut oil, olive oil, avocados, nuts, seeds, grass-fed/pasture-raised meat, wild-caught fish, etc.

Ground flaxseed: Flax contains high amounts of lignans and can help boost estrogen or relieve symptoms of estrogen deficiency. In studies, a dose of 30 grams (4 Tbsp) per day has been shown to be effective for hot flashes. Caution:

If testosterone is also low, be aware that flax can increase SHBG, which can bind up testosterone and reduce free testosterone. This is where hormone testing can be especially helpful!

Variety of foods high in magnesium: Magnesium is involved in the manufacture of steroid hormones, including estrogen. One study found that magnesium reduced hot flashes by 50%. Some foods high in magnesium include Spinach. Pumpkin Seeds, Avocados, Hemp Seeds, Swiss Chard, Dark Chocolate, Almonds, Cashews, Mackerel, and Bananas.

Various foods high in B vitamins – particularly vitamin B12, B6, and folate – serve as co-factors in the production of estrogen. In one study, giving overweight menopausal women a combination of Vitamin B12, vitamin B6, folate, and vitamin C resulted in an increase in estrogen.

Top sources of B vitamins include meat, seafood, poultry, eggs, dairy, legumes, leafy greens, seeds, and nutritional yeast.




Supplements for Low Estrogen

FEMMENESSENCEPRO-PERI (Symphony Natural Health): This supplement does not introduce any hormones into the body, but rather nourishes the HPA Axis (bringing down stress), supporting the body’s own hormone production.

This supplement supports hormone balance, adrenal hormones and energy levels, reduces hot flashes and night sweats.

It also supports libido, mood and an improved outlook on life. It supports healthy body weight, and supports healthy cholesterol and triglyceride levels within normal ranges. It’s an all around great product that I personally use as well as many of our clients.

Black Cohosh (Pure Encapsulations): Black cohosh is most commonly used for peri- and menopausal symptoms, including night sweats, hot flashes, vaginal dryness, heart palpitations, tinnitus, vertigo, sleep disturbances, nervousness, and irritability. I’ve personally gotten good results from this supplement and often recommend it to our clients.

Phytoest Compound (Wise Woman Herbals): The herbs in this formula are traditionally used for supporting normal glandular function, but they do not contain estrogen. Contains cimicifuga racemosa (black cohosh), Angelica sinensis (dong quai), Foeniculum vulgare (bitter fennel), and Medicago sativa (alfalfa).

This is another great supplements for low estrogen to try if you’re struggling with low estrogen and other menopausal symptoms.

Should You Try Supplements for Low Estrogen?

If you’re interested in trying any of the above supplements for low estrogen, be sure to speak with your doctor or healthcare practitioner beforehand.

And, remember, it’s never one thing.

Our bodies and ovaries can take between 90-100 days to respond to herbal treatments, so stay consistent with your diet. Most of all, be patient with yourself and the process.

It took a solid 60 days of eating many of the foods above and taking these supplements before I noticed a difference.

You can find these three products in my online dispensary under my Hormone Favorites. Just create an account, login, and look under my favorites. If you can’t find what you’re looking for, just hit reply!

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