More human research is still needed. Sesame seeds are another dietary source of phytoestrogens. Another animal study from investigated the impact of soybean and sesame oils on rats with estrogen deficiency. The researchers found that a 2-month diet supplemented with these oils was able to improve bone health markers. This research suggests a positive estrogen-like effect of both sesame and soy seeds, although further human research is needed.
B vitamins play an important role in the creation and activation of estrogen in the body. Low levels of these vitamins can lead to reduced levels of estrogen. In one study , researchers compared levels of certain B vitamins to breast cancer risk in premenopausal women. Results indicated that higher levels of vitamins B-2 and B-6 were associated with a lower risk of breast cancer, which may be due to the impact of these vitamins on estrogen metabolism.
Vitamin D functions as a hormone in the body. One study explains that both vitamin D and estrogen work together to reduce the risk of cardiovascular disease. The link between these hormones is due to the role that vitamin D plays in estrogen synthesis. This indicates a potential benefit of vitamin D supplementation in low estrogen levels. Boron is a trace mineral that has a variety of roles in the body.
Boron is also necessary for the metabolism of the sex hormones testosterone and estrogen. Researchers believe that boron influences estrogen receptors by allowing the body to more easily use the estrogen available. DHEA , or dehydroepiandrosterone, is a naturally occurring hormone that can be converted to estrogen and testosterone. Within the body, DHEA is first converted to androgens and then further converted to estrogens. One study also found that DHEA may be able to provide similar benefits in the body as estrogen.
Black cohosh is a traditional Native American herb that has historically been used to treat a variety of conditions, including menopause and menstrual issues. Researchers believe that black cohosh also contains certain compounds that stimulate estrogen receptors. Although more research is still needed, this may suggest a possible benefit of black cohosh supplements when estrogen is low.
In one study , researchers reviewed the available literature for the Vitex species, which includes chasteberry. They found that it was able to exhibit estrogenic effects at the dosages of 0.
Evening primrose oil EPO is a traditional herbal remedy that contains high levels of omega-6 fatty acids, making it a popular supplement for conditions such as PMS and menopause. However, one study found that of over 2, women that used EPO after discontinuing hormone replacement therapy, reported EPO as useful for controlling the symptoms of low estrogen with menopause. Soybeans and edamame are rich in isoflavones, a type of phytoestrogen.
Soy isoflavones may affect blood estrogen levels in your body, although more research is needed. Dried fruits are nutrient-rich, delicious, and easy to enjoy as a no-fuss snack.
They are also a potent source of various phytoestrogens Dates, prunes, and dried apricots are a few of the dried food sources highest in phytoestrogens Dried fruits are a potent source of phytoestrogens. Dried apricots, dates, and prunes are some of the dried fruits with the highest phytoestrogen content. Sesame seeds are small, fiber-packed seeds that are commonly incorporated into Asian dishes to add a delicate crunch and nutty flavor.
Interestingly, one study found that the consumption of sesame seed powder may affect estrogen levels in postmenopausal women The women in this study consumed 50 grams of sesame seed powder daily for 5 weeks.
This not only increased estrogen activity but also improved blood cholesterol Sesame seeds are a potent source of phytoestrogens. Regularly eating sesame seeds has been shown to increase estrogen activity in postmenopausal women.
Although studies on the effects of garlic in humans are limited, multiple animal studies have shown it may influence blood estrogen levels 17 , 18 , Additionally, a month-long study involving postmenopausal women demonstrated that garlic oil supplements may offer protective effects against bone loss related to estrogen deficiency, though more research is needed Along with its distinctive taste and health benefits, garlic is rich in phytoestrogens and may help reduce bone loss related to estrogen deficiency.
However, more research in humans is needed. Peaches are a sweet fruit with yellowish-white flesh and fuzzy skin. Peaches are sweet, delicious, and packed with a variety of nutrients. They are rich in lignans, a type of phytoestrogen. Berries have long been touted for their numerous impressive health benefits. They are loaded with vitamins, minerals, fiber, and beneficial plant compounds, including phytoestrogens.
Strawberries, cranberries, and raspberries are particularly rich sources 3 , 23 , Wheat bran is another concentrated source of phytoestrogens, particularly lignans Some dated research in humans shows that high-fiber wheat bran reduced serum estrogen levels in women 26 , 27 , However, these results were likely due to the high-fiber content of wheat bran and not necessarily its lignan content Wheat bran is rich in phytoestrogens and fiber, which may decrease estrogen levels. However, more research is needed.
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