How to increase estrogen naturally: What actually works

When estrogen levels are balanced, you probably don’t give this hormone much thought. But when levels drop you feel it throughout the day. Maybe you're lying awake at night, unable to cool down. Or your hair is thinner than it used to be, and your skin is dry, no matter how much lotion you use. Perhaps your period has become unpredictable, leaving you constantly guessing when it will arrive. 

Whether low estrogen is due to the menopausal transition or another medical condition, these symptoms and health risks aren’t something you just have to “live with.” There are many possible solutions, though not all of them are equally effective. In this article, we’re focusing on the research-backed ways to boost estrogen. Along the way, we’ll also dispel some common myths on how to balance this hormone.

Why is estrogen important? 

You might think of estrogen as the hormone involved in periods and pregnancy—and you’re not wrong. But it also does so much more behind the scenes, no matter one’s sex. “Estrogen is important as it plays a crucial role in not only our reproductive health, but our overall health,” says Hilary Booth, MS, APRN, WHNP, a women’s health nurse practitioner at Allara.

If estrogen had a job description, its duties would span: 

• Reproductive health: Perhaps its best known impact, estrogen plays a role in the female reproductive system, especially during puberty, when trying to conceive or when pregnant, during menstruation, and throughout the menopausal transition. 
• Metabolic health: Estrogen helps regulate cholesterol and blood sugar levels. It also plays a role in weight management. 
• Bone health: Estrogen supports bone strength and structure. 
• Heart health: Estrogen helps support cardiovascular health and lowers the risk of heart disease and stroke. 
• Cognitive health: Estrogen helps with cognitive health, and low levels of estrogen are associated with a higher risk for Alzheimer’s disease and dementia. 
• Immune health: Estrogen in women boosts immune response, meaning your body can better fight infections and injuries. 

Like all good things, estrogen works best in moderation. If estrogen levels are too high, someone may be at a higher risk for certain cancers, gallbladder disease, and gastrointestinal symptoms. When too low, the above systems and functions can’t operate as intended. 

What causes low estrogen? 

The most common cause of low estrogen is one we’re all probably familiar with: menopause. Menopause marks the end of having menstrual cycles and occurs after 12 consecutive months without a period. The time leading up to menopause is called perimenopause, and it’s a time when estrogen levels naturally start to dip. Levels remain low once someone hits menopause and after, a time known as postmenopause. Perimenopause usually starts in the four to 10 years prior to losing your period, and the average age for menopause is 52.

If you’re experiencing low estrogen at a younger age, it could be due to premature or early menopause or another health condition, such as PCOS, Turner syndrome, hypothyroidism, chronic kidney disease, or primary ovarian insufficiency. Levels may also dip in the short-term when someone is postpartum or breastfeeding. 

Foods that may support estrogen levels

What you put on your plate can support estrogen production. Essential nutrients for estrogen production include boron, probiotics, phytoestrogens, vitamin D, and magnesium. (And if you're thinking “what on earth is boron?”—don't worry, we'll get to that). You might have also heard that calcium, vitamin E, B vitamins, and omega-3s boost estrogen production, but the research doesn't actually support those connections.

Foods with phytoestrogens

Phytoestrogens are basically estrogen’s slightly less effective cousin. This group of plant-based compounds mimic estrogen’s effects in the body. They bind to the same receptors that estrogen does, offering similar benefits, though they're not as potent as the estrogen your body produces naturally. 

Foods that contain one or more type of phytoestrogen include:

• Soybeans and foods made of soy, such as tofu, miso, and soy milk
• Grapes 
• Nuts
• Cabbage
• Alfalfa sprouts 
• Sunflower seeds
• Flax seeds
• Clover
• Sesame seeds
• Chickpeas
• Edamame
• Legumes, including lentils and chickpeas
• Some dried fruit and berries
• Garlic
• Pumpkin seeds
• Some whole grains, including rye bread

If you spotted soy on that list and felt a flicker of worry about cancer risk, no need to worry. There isn’t a lot of truth to that claim. Some recent studies even suggest a high soy intake is associated with a lower overall risk of cancer.

Foods high in vitamin D

This vitamin supports overall hormone function, and low vitamin D levels are associated with low estrogen levels. Booth explains, “Ensuring you are getting enough Vitamin D as it helps with all hormone function in the body.” Vitamin D is most abundantly available from direct sunlight, but it can also be found in: 

• Fatty fish like salmon and trout
• Soy beverages
• Non fat, low fat, or fat free yogurts
• Fortified cheese
• Low fat kefir
• Mushrooms

Foods high in magnesium 

“Magnesium helps your body absorb and metabolize Vitamin D,” says Booth, “so I often recommend magnesium as well.” This mineral is found in many foods including: 

• Chia seeds
• Cashews
• Peanuts or peanut butter
• Cereal
• Soymilk
• Black beans
• Edamame
• Baked potatoes with skin
• Brown rice
• Plain, low fat or fat free yogurt
• Oatmeal
• Kidney beans

Probiotic-rich foods

Probiotics, live bacteria and yeasts are a bit of a mixed bag. They are associated with higher estrogen levels in people who menstruate, but not for those who have already gone through menopause. 

That said, probiotics can mimic estrogen’s effect on metabolism at any age. While probiotic supplements are popular, this nutrient can also be in fermented foods. Popular fermented foods include kimchi, yogurt, pickles, kefir, and even beer and wine.

Foods high in boron

Now let’s look at boron, the mystery nutrient from earlier. Some studies suggest boron, a trace element present in many foods, can increase estrogen levels, particularly during postmenopause. Foods with this trace mineral include:

• Prunes and prune juice
• Avocados
• Raisins
• Peaches
• Grapes
• Grapefruit 
• Apples
• Pears
• Peanuts
• Beans
• Oranges
• Lima beans
• Spinach
• Banana 
• Cantaloupe
• Raw carrots
• Peas
• Lettuce
• Tomatoes

Myth: Foods high in vitamin E

It’s understandable why rumors exist that vitamin E boosts estrogen production. While some sources of E vitamins also contain phytoestrogens, this vitamin does not support estrogen production. It may, however, reduce some menopause symptoms and can safely be used alongside hormone replacement therapy. 

Vitamin E can be found in:

• Sunflower seeds and oil
• Almonds
• Hazelnuts
• Peanuts
• Spinach
• Broccoli
• Soybeans 

Myth: Foods high in vitamin B

B vitamins support overall health, but they don’t boost estrogen production.  Some, like vitamin B2 and B12, may even marginally lower estrogen levels. Some foods with B vitamins, such as cruciferous vegetables, are recommended for individuals with dangerously high estrogen levels. 

Myth: Calcium

The most abundant mineral in the body, calcium makes up a majority of our bones and teeth. While it doesn’t play a direct role for estrogen creation, food with calcium may support bone health. This is especially important for those with low estrogen levels, since estrogen plays a role in maintaining bone strength and structure. Foods high in calcium include dairy products like milk, yogurt, and cheese. Kale, broccoli, and Chinese cabbage are also high in this mineral. 

Myth: Omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated fats that have many crucial benefits for our overall health. They support heart health, immune health, improve lung and blood vessel functioning, and support the endocrine system, hormone-producing glands that support metabolism, growth and development, mood, and sexual function. Increasing estrogen production, however, doesn’t make it onto their list of benefits.  

Foods high in omega-3 fatty acids include:

• Olive oil
• Plant oils
• Fish oils 
• Chia seeds
• Fatty fish like sardines or salmon 

Herbal and natural supplements linked to estrogen support

Finding an estrogen supplement can be difficult, says Booth, since there’s limited evidence to support most supplements’ effect on estrogen. However, there are a few supplements that may increase estrogen (and some that claim to but don’t).

Supplements with probiotics, vitamin D, and/or magnesium 

Probiotics, vitamin D, and magnesium can be found in foods and, in the case of vitamin D, from direct sunlight. But some people don’t get enough of these from diet and lifestyle alone. For those who fall into this camp, it may be useful to take one or more in supplement form. 

Limited Evidence: Maca Root

Maca root is a vegetable grown at high altitudes in Peru. Indigenous groups have used it for centuries to support sexual function, fertility, and overall wellbeing. Recent animal studies suggest it does play a role in estrogen production, which may be part of the reason it’s traditionally used for fertility and sexual function. However, animal studies don’t provide the strongest support, and more research with human participants is required to confirm maca root’s effect on estrogen. 

Limited Evidence: Chasteberry (vitex)

Chastberry (vitex) has also been used for centuries to support health. More specifically, it’s thought to help with breast pain or tenderness, premenstrual symptoms, infertility, and menstrual cycle irregularities. Estrogen plays a role in all these areas too, and some studies suggest chasteberry may regulate estrogen levels. Like with maca root, the studies included animal test subjects and may not be applicable to humans. 

Limited Evidence: DHEA

DHEA is a steroid hormone that plays a role in immune functioning, has anti-inflammatory properties, and acts as a precursor to sex hormones, including estrogen. “If you are able to get DHEA, this particular supplement does convert over into either estrogen or testosterone on the body and can act to increase estrogen levels” says Booth, “However this is something I wouldn't recommend starting without the guidance of a provider. The data isn't overly conclusive and I have had some patients have very abnormal hormonal changes on DHEA.”

Myth: Red clover

“The data on most supplements studied doesn't show strong evidence of estrogen increase with a lot of supplements, including red clover,” says Booth. Red clover may, however, alleviate hot flashes stemming from menopause. 

Myth: Black cohosh 

“The same goes for black cohosh,” says Booth, “It may treat the symptoms of menopause more than actually increasing estrogen in the body.”  Its benefits extended to even more menopause symptoms than red clover, including hot flashes, vaginal dryness, sleep disturbances, and irritability or anxiety.

Myth: Dong quai

This traditional Chinese herb has been used to support gynecological health for centuries, but there isn’t a lot of evidence to suggest any role in estrogen production. In fact, studies dating back to the 1990s debunk this claim. More recently, researchers have found that dong quai also doesn’t reduce symptoms of low estrogen either. 

Myth: Siberian rhubarb

This plant extract comes from Siberian rhubarb, which is different from the rhubarb growing in most places. While a supplement with Siberian rhubarb may help alleviate hot flashes and promote overall wellbeing during the menopausal tradition, it doesn’t play a role in estrogen production.    

Myth: Evening primrose oil

Primrose oil, especially when used at nighttime, is often recommended for those in the menopausal transition because this oil may reduce the severity and frequency of night sweats. It does not, however, play a role in estrogen production. 

Lifestyle habits that support healthy estrogen levels

“Ensuring that you are following a healthy diet, exercising in moderate amounts, decreasing stressors, and getting adequate sleep can help with estrogen production,” says Booth. The following are some of the most evidence-based lifestyle changes and habits for healthy estrogen levels. 

Exercise

Any type of exercise supports overall health, including hormonal balance. But that doesn’t mean all workouts are created equal. Some boost estrogen levels more than others. To start, anaerobic exercise (exercise without oxygen transportation, like HIIT, sprinting, or weight lifting) boost estrogen production more than aerobic exercises (workouts that do involve oxygen transport), such as long-distance running, biking, and dancing.

Yet even among anaerobic exercises, there’s variations. In a 2025 study, people who menstruated underwent a 10-week exercise program for high-intensity interval training (HIIT) or resistance training. Estrogen levels in those who practiced HIIT increased by 150%, and those in the resistance training group saw an estrogen increase of 72.3%. 

But here’s an important caveat: Any exercise program should be gradual and incorporate enough calories to fuel your workouts. She explains, “One of the biggest things that will deplete estrogen levels is losing weight too quickly or not taking in enough calories.”

Good sleep

We’ve all heard about the importance of getting seven to nine hours of sleep, but it’s not just enough to lay in bed for that long. Sleep quality matters too. Restless sleep, which might look like waking up throughout the night or not going through all the sleep states, is associated with lower estrogen levels.  

Ways to improve sleep quality include:

• Exercise or move your body daily
• Go to sleep and wake up at the same times (even on the weekends)
• Sleep in a dark, cool environment
• Don’t watch TV or use screens right before bed
• If stressed before bed, try a relaxing activity, like reading a book or taking a warm bath
• Avoid caffeine or alcohol in the late afternoons or evenings

Reducing endocrine disruptor exposure 

Endocrine-disrupting chemicals (EDCs) interfere with estrogen receptors. They are found in many common chemicals, like pesticides, toxic metals, flame retardants, and phthalates, which are in many of our household products, food packing, and more. 

To reduce EDC exposure, avoid:

• Purchasing products that contain plastics with BPA 
• Using herbicides with atrazine
• Drinking unfiltered water
• Purchasing products with phthalates, which are used in some cosmetics, food packaging, and children’s toys

When to see a clinician

Anytime you experience symptoms of low estrogen, see a clinician who specializes in reproductive hormonal health, such as a gynecologist or endocrinologist. Low estrogen symptoms include:

• Irregular menstrual cycles—either spaced out more or shorter in length. (Note that for patients with PCOS, irregular cycles or spaced out cycles can be present with higher levels of estrogen because of the lack of ovulation and thus progesterone.)
• Hot flashes
• Night sweats
• Joint pain
• Mood changes
• Breast pain
• Dry skin
• Hair thinning 
• Vaginal dryness

“This is especially important if you are in your late 30s or early 40s,” explains Booth, “as these can be signs of perimenopause, and we want to be sure that we treat any kind of premature or early menopause to avoid possible osteoporosis, cardiovascular disease, and neurological changes down the line.”

Key takeaways

• Estrogen plays a vital role in reproductive health, bone health, and metabolic processes. Healthy levels also reduce the risk of Alzheimer’s disease, heart disease, and stroke. 
• If estrogen levels are low, certain foods, such as those high in phytoestrogens, vitamin D, probiotics, magnesium, or boron, may naturally boost estrogen levels. Supplements with these nutrients may help too. 
• Lifestyle habits that support healthy estrogen levels include regular physical movement, especially anaerobic exercises like HIIT or weight lifting, getting good quality sleep, and reducing your exposure to endocrine-disrupting chemicals. 
• If experiencing low estrogen levels, you don’t have to navigate treatment options alone. The team at Allara can create a personalized treatment plan for any cause of low estrogen. 

Frequently asked questions (FAQs) 

Does vitamin B12 increase estrogen? 

Vitamin B12 does not increase estrogen. In fact, this vitamin doesn’t play a significant role in reproductive health for people who menstruate, though it can marginally reduce estrogen levels. It does, however, support nerve function and red blood cell formation. 

What does low estrogen feel like? 

Low estrogen often manifests as low energy, mood changes, vaginal dryness, hair thinning, joint pain, dry skin, or breast pain. It can also lead to irregular cycles, hot flashes, or night sweats. 

What foods boost estrogen?

The food group most likely to mimic estrogen’s effects are phytoestrogens. These include soy, flax seeds, grapes, nuts, cabbages, edamame, legumes, and alfalfa sprouts. 

Can you increase estrogen without taking hormones?

If estrogen levels are low, it is possible to increase them without taking hormones. Natural ways to increase estrogen include adding more vitamin D, magnesium, phytoestrogens, and boron to your diet, managing stress, exercising regularly, and getting enough quality sleep.

‍