Though the research remains young and isn’t fully decided, a lot of women are looking at natural ways to increase or decrease their estrogen levels to maintain proper hormone balance as they get older. Read on to find out more.

How to Increase Estrogen Levels

It is very important to speak with your physician before making any lifestyle changes or taking supplements to balance your hormone levels. Additionally, it should be remembered that the research on natural remedies for hormone balance is young and remains an area for further investigation.

Recently, some scientists have looked into some natural methods of increasing estradiol, which include practicing yoga and increasing dietary fiber and carbohydrate intake [1, 2, 3].

Maca and red clover supplements may also increase estradiol levels according to some research [4, 5].

Also, smoking and alcohol consumption may lead to increased estradiol levels, but both lead to increased health risks and should be avoided [6, 7].

Lifestyle and Diet

1) Yoga

Practicing yoga may help increase estradiol and increase the quality of life of postmenopausal women [1].

2) Fiber

Eating a diet rich in high-fiber vegetables, fruits, and grains may increase estradiol levels. High dietary fiber intake is associated with higher estradiol levels [2].

3) Black Tea

Regularly drinking black tea is associated with increased estradiol levels [8].

4) Maca

In a pilot study, two months of maca (Lepidium peruvianum Chacon) supplementation significantly increased estradiol levels in women who were transitioning into menopause [4].

5) Red Clover

A review of 11 studies concluded that red clover may help increase estrogen levels in women undergoing or about to undergo menopause [5].

6) Boron

Boron supplementation may also increase estradiol levels in postmenopausal women [9, 10].

7) DHEA (Dehydroepiandrosterone)

In a study of 225 healthy adults, a year of DHEA increased estradiol levels in women but not men [11].

8) Phytoestrogens

Certain phytoestrogens can mimic some of the effects of estrogen. Though it must be stated that the research on how effective these methods are remains controversial. The following are considered phytoestrogens:

How to Decrease Estrogen Levels

Reducing the level of aromatase enzyme activity, which is an important enzyme for the production of estradiol, may reduce the level of estradiol in the body [12].

The following are thought to reduce aromatase activity:

  • Reducing your body fat [13]
  • Increasing zinc, selenium, and magnesium intake to inhibit aromatase [14]
  • Increasing the intake of foods containing natural aromatase inhibitors, including mushrooms, celery, carrots, spinach, and grapes [15]
  • Reducing alcohol consumption [16]
  • Reducing carbohydrates in your diet, since a high carbohydrate diet can increase estrogen levels [3]

Indole-3-carbinol lowers estrogen activity. Increasing your intake of vegetables that have indole-3-carbinol may help lower estradiol levels. These vegetables include [17, 18]:

  • Cabbage
  • Cauliflower
  • Broccoli
  • Brussels sprouts
  • Kale

Irregular Estrogen Labs?

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While the research remains inconclusive, some studies suggest lifestyle and dietary changes can help balance estrogen levels naturally.

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