Table of ContentsView AllTable of ContentsEstrogen-Rich FoodsHarmful or Helpful?Estrogen Imbalances in MenWays to Regulate Estrogen LevelsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Estrogen-Rich Foods
Harmful or Helpful?
Estrogen Imbalances in Men
Ways to Regulate Estrogen Levels
Frequently Asked Questions
It is possible to raise or lower your estrogen level through food.Phytoestrogensare plant compounds that mimic estrogen in the body. They bind to estrogen receptors in the cells and can have estrogen-raising (estrogenic) and estrogen-lowering (antiestrogenic) effects.
This article discusses foods with phytoestrogens and how to use them to improve your health.
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7 Estrogen-Rich Food Groups
Phytoestrogens are plant compounds that produce a weak estrogen response in the body. Four phytoestrogens are found in plants:isoflavones, stilbene, coumestan, and lignans. They can be found in fruits, vegetables, soy, seeds, nuts, legumes, and whole grains.
Fruits
Certain fruits containresveratrol, a stilbene linked to several possible health benefits. One study found that eating foods with resveratrol may protect against certain cancers,inflammation, and heart disease.
Fruits that contain phytoestrogens include:
Vegetables
Vegetables are also a stilbene and contain resveratrol. Vegetables rich in phytoestrogens include:
Seeds and Nuts
Seeds and nuts are a great way to consume phytoestrogens. Nuts are rich in resveratrol, andflaxseedcontains lignans. Seeds and nuts that contain phytoestrogens include:
Soy Products
Soyis known for its high levels of phytoestrogens. They contain isoflavones, which can lower estrogen in people with high levels and raise it in people who have gone throughmenopause.Soy is protein-rich in B vitamins, fiber, potassium, andmagnesium.
Soy products to consider include:
Legumes
Soy is in the legume family. Other types of legumes also contain phytoestrogens. Soy and red clover are rich in isoflavones. Peanuts contain resveratrol. Legumes that provide phytoestrogens include:
Whole Grains
Whole grains contain lignans, a type of phytoestrogen that can lower the risk of heart disease andosteoporosisin people who have gone through menopause.Whole grains to consider adding to your diet include:
Beverages
Beverages like tea and coffee also contain small amounts of lignans. Consuming these drinks alone (without other phytoestrogens) will likely not affect your body’s estrogen levels.
Phytoestrogen Debate: Harmful or Helpful?
You may have read that it’s best to limit your intake of phytoestrogens because of potential risks. More research is needed to determine how effective they are and if they are safe at high levels. One study on postmenopausal women concluded that the beneficial effects of phytoestrogens are probably small.
Phytoestrogens may be an alternative to hormone therapy for people going through menopause. A study found that taking 100 milligrams of isoflavones daily can reduce menopause symptoms without increasing the risk of blood clotting.This amount of isoflavones is significantly more than most Americans get per day.
They are also linked with lowercholesterol levels, blood pressure, blood sugar, andtriglycerides. These plant compounds may lower inflammation and reduce the risk of certain cancers.
As with any natural treatment, it’s best to talk with your healthcare provider before starting a new regimen. We still do not understand the long-term risks or benefits of taking higher amounts of phytoestrogens daily.
People who are pregnant, nursing, or hope to become pregnant should not take phytoestrogens.
Estrogen imbalances do not only affect women. Men can also experience high or low hormone levels.
Men with high levels of estrogen can experience several symptoms, including:
Several factors, including diabetes, tumors, hyperthyroidism, and cirrhosis, may cause high estrogen levels in men.A study found that reducing alcohol use can lower high estrogen levels in men.
Other Ways to Regulate Estrogen Levels
If your estrogen levels are too high or too low, your healthcare provider can recommend treatments to address the issue. To increase your estrogen level, such as after menopause, your provider may advise hormone therapy. This involves taking estrogen pills or injections to raise your levels and prevent or treat menopause symptoms.
If your estrogen level is too high, the treatment will depend on the underlying cause. Treatment may include medication, surgery, radiation therapy, or other options.
Types of Hormone Tests for Women and What Their Results Mean
Summary
Phytoestrogens are plant compounds that bind to estrogen receptors in the body’s cells. They can raise or lower estrogen levels, though the effect is modest. Foods that contain phytoestrogens include fruits, vegetables, soy products, seeds, nuts, legumes, and whole grains.
If you are concerned that your estrogen level is too high or low, talk with your healthcare provider about being tested. Other ways to regulate estrogen levels include hormone replacement therapy, medications, surgery, and radiation.
A Word From Verywell
If you are experiencing menopausal symptoms like hot flashes, night sweats, or mood changes, you may have researched natural ways to raise your estrogen level. Phytoestrogens may be a good fit if you want to increase your level without hormone therapy. However, the effect may be small. Talk with your healthcare provider about your options.
Frequently Asked QuestionsSoy products are rich in phytoestrogens and can raise your estrogen levels if low. Soy products include tofu, edamame, soy milk, and fermented foods like tempeh, miso, and soy sauce.The only way to know for sure if your estrogen levels are low is to have a blood test. Possible symptoms of low estrogen may include irregular or absent menstrual periods, trouble sleeping, fatigue, dry skin, hot flashes, breast tenderness, and depression.B vitamins may help your body produce more estrogen naturally. They are necessary for estrogen production in the body, so low levels can lead to low estrogen.
Soy products are rich in phytoestrogens and can raise your estrogen levels if low. Soy products include tofu, edamame, soy milk, and fermented foods like tempeh, miso, and soy sauce.
The only way to know for sure if your estrogen levels are low is to have a blood test. Possible symptoms of low estrogen may include irregular or absent menstrual periods, trouble sleeping, fatigue, dry skin, hot flashes, breast tenderness, and depression.
B vitamins may help your body produce more estrogen naturally. They are necessary for estrogen production in the body, so low levels can lead to low estrogen.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.Estrogen’s effects on the female body.Kuiper GG, Lemmen JG, Carlsson B, et al.Interaction of estrogenic chemicals and phytoestrogens with estrogen receptor beta.Endocrinology. 1998;139(10):4252-4263. doi:10.1210/endo.139.10.6216Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044Salehi B, Mishra AP, Nigam M, et al.Resveratrol: A double-edged sword in health benefits.Biomedicines. 2018;6(3):91. doi:10.3390/biomedicines6030091Harvard T.H. Chan School of Public Health.Straight talk about soy.Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019;24(5):917. doi:10.3390/molecules24050917Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356Patisaul HB, Jefferson W.The pros and cons of phytoestrogens.Front Neuroendocrinol. 2010;31(4):400-419. doi:10.1016/j.yfrne.2010.03.003Bajelan M, Etehad Roodi N, Hasanzadeh Daloee M, Farhangnia M, Samadi Kuchaksaraei A.The effect of low testosterone and estrogen levels on progressive coronary artery disease in men.Rep Biochem Mol Biol. 2019;8(2):168-171.Baker Frost D, Wolf B, Peoples C, et al.Estradiol levels are elevated in older men with diffuse cutaneous SSc and are associated with decreased survival.Arthritis Res Ther. 2019;21(1):85. doi:10.1186/s13075-019-1870-6Yafi FA, Jenkins L, Albersen M, et al.Erectile dysfunction.Nat Rev Dis Primers. 2016;2:16003. doi:10.1038/nrdp.2016.3
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.Estrogen’s effects on the female body.Kuiper GG, Lemmen JG, Carlsson B, et al.Interaction of estrogenic chemicals and phytoestrogens with estrogen receptor beta.Endocrinology. 1998;139(10):4252-4263. doi:10.1210/endo.139.10.6216Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044Salehi B, Mishra AP, Nigam M, et al.Resveratrol: A double-edged sword in health benefits.Biomedicines. 2018;6(3):91. doi:10.3390/biomedicines6030091Harvard T.H. Chan School of Public Health.Straight talk about soy.Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019;24(5):917. doi:10.3390/molecules24050917Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356Patisaul HB, Jefferson W.The pros and cons of phytoestrogens.Front Neuroendocrinol. 2010;31(4):400-419. doi:10.1016/j.yfrne.2010.03.003Bajelan M, Etehad Roodi N, Hasanzadeh Daloee M, Farhangnia M, Samadi Kuchaksaraei A.The effect of low testosterone and estrogen levels on progressive coronary artery disease in men.Rep Biochem Mol Biol. 2019;8(2):168-171.Baker Frost D, Wolf B, Peoples C, et al.Estradiol levels are elevated in older men with diffuse cutaneous SSc and are associated with decreased survival.Arthritis Res Ther. 2019;21(1):85. doi:10.1186/s13075-019-1870-6Yafi FA, Jenkins L, Albersen M, et al.Erectile dysfunction.Nat Rev Dis Primers. 2016;2:16003. doi:10.1038/nrdp.2016.3
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Johns Hopkins Medicine.Estrogen’s effects on the female body.Kuiper GG, Lemmen JG, Carlsson B, et al.Interaction of estrogenic chemicals and phytoestrogens with estrogen receptor beta.Endocrinology. 1998;139(10):4252-4263. doi:10.1210/endo.139.10.6216Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044Salehi B, Mishra AP, Nigam M, et al.Resveratrol: A double-edged sword in health benefits.Biomedicines. 2018;6(3):91. doi:10.3390/biomedicines6030091Harvard T.H. Chan School of Public Health.Straight talk about soy.Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019;24(5):917. doi:10.3390/molecules24050917Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356Patisaul HB, Jefferson W.The pros and cons of phytoestrogens.Front Neuroendocrinol. 2010;31(4):400-419. doi:10.1016/j.yfrne.2010.03.003Bajelan M, Etehad Roodi N, Hasanzadeh Daloee M, Farhangnia M, Samadi Kuchaksaraei A.The effect of low testosterone and estrogen levels on progressive coronary artery disease in men.Rep Biochem Mol Biol. 2019;8(2):168-171.Baker Frost D, Wolf B, Peoples C, et al.Estradiol levels are elevated in older men with diffuse cutaneous SSc and are associated with decreased survival.Arthritis Res Ther. 2019;21(1):85. doi:10.1186/s13075-019-1870-6Yafi FA, Jenkins L, Albersen M, et al.Erectile dysfunction.Nat Rev Dis Primers. 2016;2:16003. doi:10.1038/nrdp.2016.3
Johns Hopkins Medicine.Estrogen’s effects on the female body.
Kuiper GG, Lemmen JG, Carlsson B, et al.Interaction of estrogenic chemicals and phytoestrogens with estrogen receptor beta.Endocrinology. 1998;139(10):4252-4263. doi:10.1210/endo.139.10.6216
Desmawati D, Sulastri D.Phytoestrogens and their health effect.Open Access Maced J Med Sci. 2019;7(3):495-499. doi:10.3889/oamjms.2019.044
Salehi B, Mishra AP, Nigam M, et al.Resveratrol: A double-edged sword in health benefits.Biomedicines. 2018;6(3):91. doi:10.3390/biomedicines6030091
Harvard T.H. Chan School of Public Health.Straight talk about soy.
Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019;24(5):917. doi:10.3390/molecules24050917
Rowe IJ, Baber RJ.The effects of phytoestrogens on postmenopausal health.Climacteric. 2021;24(1):57-63. doi:10.1080/13697137.2020.1863356
Patisaul HB, Jefferson W.The pros and cons of phytoestrogens.Front Neuroendocrinol. 2010;31(4):400-419. doi:10.1016/j.yfrne.2010.03.003
Bajelan M, Etehad Roodi N, Hasanzadeh Daloee M, Farhangnia M, Samadi Kuchaksaraei A.The effect of low testosterone and estrogen levels on progressive coronary artery disease in men.Rep Biochem Mol Biol. 2019;8(2):168-171.
Baker Frost D, Wolf B, Peoples C, et al.Estradiol levels are elevated in older men with diffuse cutaneous SSc and are associated with decreased survival.Arthritis Res Ther. 2019;21(1):85. doi:10.1186/s13075-019-1870-6
Yafi FA, Jenkins L, Albersen M, et al.Erectile dysfunction.Nat Rev Dis Primers. 2016;2:16003. doi:10.1038/nrdp.2016.3
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