If you suspect your oestrogen is low, the logical next question is: can I increase it? The answer is nuanced. There are ways to support your body's oestrogen production, but effectiveness depends on the cause of your deficiency.
Foods that support oestrogen
Phytoestrogens are plant compounds with mild oestrogenic effects. Key sources include soy products (tofu, tempeh, edamame), flaxseed (1-2 tablespoons ground daily), legumes, cruciferous vegetables and berries.
Lifestyle support
Regular moderate exercise (walking, yoga, swimming), maintaining a healthy weight, limiting alcohol, managing stress and getting sufficient sleep all support your oestrogen balance.
Supplements
Vitamin D, magnesium, omega-3 fatty acids and vitamin B6 may support hormonal balance. Always consult a doctor before starting, especially if you take medication.
When to test
Before making dietary changes or taking supplements, a blood test measuring oestradiol gives you a concrete baseline. Combined with FSH, this helps determine whether lifestyle changes are sufficient or medical guidance is needed.
Frequently asked questions
Can I make my oestrogen too high through diet?
Through food alone, it is virtually impossible to raise oestrogen too high. Phytoestrogens are much weaker than the body's own oestrogen.
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