Estrogen is a hormone that plays an important role in reproduction. It's the primary reproductive hormone for females, especially during puberty and menstruation. It also plays a role during pregnancy and postpartum (after birth). Males produce lower levels of estrogen. In males, the hormone supports sexual health, bone health, and mood.1

Adequate estrogen levels are important throughout life, as the hormone regulates the reproductive system and influences overall health and well-being in both sexes.1

In people assigned female at birth, estrogen levels naturally drop during perimenopause and menopause. Estrogen levels can also become low if you’ve had your ovaries removed or if you’ve just given birth.2

During menopause, low estrogen can be treated with hormonal replacement therapy (HRT). A few natural remedies may also help increase estrogen, either with or without HRT.2

Symptoms and Causes of Low Estrogen

Low estrogen can cause several symptoms. In people assigned female at birth, low estrogen may result in symptoms like:3

• Irregular periods, including longer time between periods or lack of periods
• Hot flashes
• Night sweats
• Vaginal dryness
• Thinning of the vaginal wall
• Difficulty falling asleep or sleeping all night
• Headaches or migraines, especially right before your period
• Low libido (low sexual drive)
• Mood swings
• Increased anxiety or depression

Symptoms of low estrogen in people assigned male at birth may include low libido and excess abdominal fat.3

Low estrogen can also affect your general overall health. Estrogen helps protect against cardiovascular (heart-related) disease and supports bone health. Drops in estrogen can make you more vulnerable to cardiovascular conditions, such as elevated cholesterol and elevated triglycerides. Low estrogen can also contribute to bone diseases like osteoporosis (bone thinning and weakening).2

The most common causes of low estrogen are perimenopause (the period leading up to menopause) and menopause (when you stop having periods). Other potential causes include surgical removal of the ovaries.3 Estrogen also tends to be low after giving birth and during breastfeeding.4

Foods for Low Estrogen Symptoms

There isn’t much research on the effect of different foods on estrogen levels. However, some evidence suggests a natural compound called phytoestrogen—found in certain plant foods—may have estrogen-like qualities. Phytoestrogens may reduce symptoms related to low estrogen and have protective effects during menopause when estrogen is low.5

Examples of phytoestrogens include:6

• Isoflavones: These phytoestrogen types are found in foods like soy (tofu, miso, tempeh, edamame), legumes, and lentils.
• Lignans: These are high in flaxseeds, vegetables, and whole grains.
• Coumestans: These are found in bean sprouts and seeds like sunflower seeds.

Isoflavones, in particular, might help relieve some symptoms associated with low estrogen. For example, they may help reduce hot flashes and improve vaginal dryness. There is also some evidence isoflavones can help protect cognition and visual memory among people who’ve gone through menopause.6

Supplements That May Help Increase Estrogen

There also isn’t strong evidence that supplements can help increase estrogen. Expert organizations don't currently recommend the use of supplements, including herbal supplements, to help relieve menopause symptoms like hot flashes.7

The safety of natural products and supplements advertised to help with menopause is also largely unknown. The U.S. Food and Drug Administration (FDA) does not regulate supplements like it regulates medications. When purchasing a supplement, look for a product that has been third-party tested for purity and potency.87

Some research shows that certain herbal supplements, vitamins, and minerals may be beneficial for low estrogen. Always speak to your healthcare provider before starting a new supplement.

Black Cohosh

Some evidence shows an herb called black cohosh may help increase estrogen and relieve some of the symptoms of menopause. However, the research is mixed.9

The American College of Obstetricians and Gynecologists (ACOG) reports that data doesn’t support black cohosh as an effective treatment for symptoms like hot flashes. The North American Menopause Society says black cohosh and other herbal remedies likely don't improve symptoms.9

Red Clover

Red clover is an herbal remedy that may improve symptoms of menopause and low estrogen. Some studies have found it to be helpful in reducing hot flashes during menopause. However, these studies are limited, and more research is needed.10

Vitamins and Minerals

Certain vitamins and minerals may be helpful for low estrogen, including during menopause. For instance, some research indicates vitamin E may help manage hot flashes and vaginal changes associated with menopause.11

Also, since low estrogen can affect your bone health and increase the risk of osteoporosis, taking supplements to protect bone health might be beneficial. This may include vitamin D and calcium supplements.12

Lifestyle Changes That May Help Increase Estrogen

There isn’t clear research on the link between certain lifestyle changes and increasing estrogen. However, you can try holistic therapies and lifestyle habits that support your overall health during periods of low estrogen, such as menopause.

For instance, psychotherapy—particularly cognitive behavioral therapy (CBT)—can help manage mood changes that come with low estrogen. This therapy can also be used in addition to prescription medications for menopause. CBT focuses on shifting unhelpful thoughts and behaviors into more helpful ones.7

Exercise can be beneficial for people in menopause who have low estrogen. It can support overall health, improve mood, and decrease or manage the bone and muscle changes that come with menopause.13

Studies on whether exercise can directly increase estrogen are mixed. For best results, include both cardio exercise and strength training during menopause.13

Other habits to protect your heart health, bone health, and overall well-being during menopause or times of low estrogen include the following:12

• Eat a well-balanced diet with plenty of vitamins, minerals, and fiber
• Maintain a healthy weight for your body
• Avoid smoking

When To See a Healthcare Provider

Symptoms of low estrogen can be normal during different life stages, such as during menopause, postpartum, or lactation (breastfeeding). It’s also common to have low estrogen if you have had your ovaries removed.3

Still, symptoms of low estrogen can be uncomfortable. If your symptoms disrupt your life or affect your health, contact your healthcare provider for guidance. They may be able to offer you medical options, such as hormone replacement therapy (HRT), to help manage your symptoms. They can also discuss natural options that may be effective for you.14

See your healthcare provider if you experience signs of menopause, including hot flashes, irregular periods, or cessation of periods, and you are under the age of 45. It’s important to determine the cause of these symptoms and discuss treatment options.14