How To Replace Estrogen Naturally? | Guide

Estrogen is a vital hormone in the female body, and its production can be affected by age, stress, diet, and other factors. Low estrogen levels can lead to uncomfortable symptoms such as hot flashes and night sweats. Fortunately, natural methods exist to replace estrogen without resorting to hormone replacement therapy or prescription medications.

This article will explore some of these natural methods, including dietary changes, supplements, lifestyle habits, and more that you can use to replace estrogen naturally.

Replacing Estrogen

The first step towards replacing estrogen naturally is to make dietary modifications that support healthy hormone production. Eating foods rich in vital nutrients such as omega-3 fatty acids, zinc, magnesium, B vitamins, selenium, and vitamin D can help increase estrogen levels while providing essential nutrition for overall health. Increasing the intake of phytoestrogens from soybeans or flaxseed may help boost levels of this vital hormone.

Causes of Low Estrogen

Low estrogen levels can be caused by a variety of factors, including:

  • Menopause: As a woman approaches menopause, her ovaries produce less estrogen, leading to a decline in estrogen levels.
  • Oophorectomy: The surgical removal of the ovaries, which are the primary source of estrogen in the body, can cause a significant decrease in estrogen levels.
  • Hypothalamic amenorrhea: An interruption of the menstrual cycle caused by changes in weight, stress, or excessive exercise, which can lead to a decrease in estrogen production.
  • Polycystic ovary syndrome (PCOS): A hormonal disorder that can cause irregular periods, weight gain, and acne, leading to low estrogen levels.
  • Turner syndrome: A genetic condition that affects the development of the ovaries and can lead to low estrogen levels.
  • Premature ovarian failure: A condition in which the ovaries stop working before age 40, which can cause low estrogen levels. Hormonal imbalances are caused by other conditions such as thyroid disorders, pituitary disorders, or chronic illnesses.

It’s essential to consult with a healthcare professional if you suspect you have low estrogen levels, as they can help to determine the cause and recommend the appropriate treatment.

How to replace estrogen naturally

There are 5 ways to replace estrogen natural levels in the body, 

  1. Eating foods high in phytoestrogens, such as flaxseeds, soy products, and chickpeas.
  2. Take herbal supplements, such as black cohosh, red clover, and dong quai, traditionally used to balance hormones.
  3. Regular exercises, such as physical activity, have been shown to boost estrogen levels.
  4. Maintaining a healthy weight, such as being overweight or underweight, can disrupt hormone balance.
  5. It’s important to note that it’s best to consult your doctor or a qualified healthcare professional before starting any new supplement regimen.

Dietary Changes for Increased Estrogen

Consuming foods rich in phytoestrogens is a good start when aiming to increase estrogen levels naturally. Phytoestrogens are plant-based compounds with similar effects to the body’s estrogen production, which can help improve overall health and wellness. Foods like beans, legumes, nuts, whole grains, and tofu contain high amounts of phytoestrogens that can easily be incorporated into meals or snacks throughout the day. 

In addition to eating food with natural sources of estrogen, limiting processed and refined foods may also assist with increasing levels of this vital hormone. 

Herbs and Supplements to Increase Estrogen

Several herbs and supplements are traditionally used to increase estrogen levels and balance hormones. However, it’s important to note that not all of these remedies have been scientifically proven effective, and it’s best to consult a healthcare professional before trying any of them.

  1. Phytoestrogens: Phytoestrogens are plant compounds that mimic estrogen in the body. Foods high in phytoestrogens include soy products, flaxseeds, and nuts.
  2. Black Cohosh: A perennial herb commonly used to relieve symptoms of menopause, such as hot flashes and night sweats, and is believed to act as a phytoestrogen.
  3. Red Clover: A herb that contains phytoestrogens, which may help increase estrogen levels and relieve menopausal symptoms.
  4. Dong Quai: Also known as angelica, dong quai is an herb believed to balance hormones and increase estrogen levels.
  5. Chasteberry: also known as Vitex, is an herb traditionally used to regulate menstrual cycles and balance hormones. It may also help to increase estrogen levels.
  6. Wild yam: a root that contains phytoestrogen, which may help to increase estrogen levels and relieve menopausal symptoms.
  7. Maca root: a root that is believed to balance hormones and may help increase estrogen levels.

It’s important to note that these herbs and supplements may not be safe for everyone. And may interact with other medications you’re taking. So it’s essential to consult with a healthcare professional before taking any of them.

Exercise to Boost Estrogen Levels

Studies have shown that regular physical activity can boost hormone levels, improving overall health and well-being. Exercise helps stimulate the production of hormones, including estrogen, and helps regulate their release to ensure healthy functioning.

Exercise can be an excellent option for those looking for an easy way to increase their estrogen levels without additional supplements or medications. Regular aerobic exercises such as running or cycling efficiently increase estrogen levels while reducing stress and anxiety levels. Additionally, strength training exercises like weight lifting can help build lean muscle mass. Which increases testosterone production and balances out hormones in the body.

Stress Reduction for Higher Estrogen

Stress reduction is integral to every woman’s health, but it is essential for those with higher estrogen levels. Estrogen is a crucial hormone that plays a massive role in the body, and when we become stressed, our hormones can become imbalanced.

First, reducing stress through relaxation techniques such as yoga or tai chi can help balance estrogen levels while providing many other physical and mental benefits. In addition, staying active regularly can also be beneficial in reducing stress hormones and keeping estrogen balanced. Exercise helps release endorphins, which can reduce anxiety and make us feel better overall.


You can make sure your body has the right amount of estrogen through lifestyle changes such as exercise and nutrition, natural herbs, and supplements. Additionally, spending time outdoors in nature and reducing stress can help restore natural hormone levels. Remember to consult a healthcare provider before starting any supplementation or herbal remedy to ensure safety and effectiveness. With a careful approach, replacing estrogen naturally can be done safely for optimal well-being.


How do you fix low estrogen?

Hormone replacement therapy, herbal supplements, and lifestyle changes such as diet, exercise, and stress management can treat low estrogen levels. Consult with a healthcare professional to determine the best treatment option.

What foods increase your estrogen levels?

Foods high in phytoestrogens, such as soy products, flaxseeds, nuts, whole grains, fruits and vegetables, and legumes, may help increase estrogen levels. Additionally, foods rich in vitamin E, such as avocados, nuts, and seeds, may also help boost estrogen levels.

How can I raise my estrogen levels quickly?

Raising estrogen levels quickly is not recommended as it can have potential risks. Consult with a healthcare professional to determine the best course of treatment. Lifestyle changes such as exercise, diet, reducing stress, and taking herbal supplements, may help to increase estrogen levels over time. However, hormone replacement therapy is the most effective way to raise estrogen levels quickly; again, it should be done under medical supervision.

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