How to Decrease Estrogen Levels Naturally

How to Decrease Estrogen Levels Naturally

Estrogen is a naturally occurring hormone in the body. It is present in both men and women, but women have higher estrogen levels. The hormone plays a vital role in many bodily functions, including reproduction, brain function, and heart health. However, too much estrogen can cause problems. Estrogen levels that are too high can lead to irregular or heavy periods, weight gain, mood swings, infertility, and erectile dysfunction. Can you reduce estrogen naturally? Fortunately, there are ways to decrease estrogen levels naturally.

Decreasing estrogens can be done by various means. Some are natural, like avoiding dairy and soy products or eating more cruciferous vegetables. Others are lifestyle changes, like exercising regularly or losing weight. Still, others are medical interventions, like taking birth control pills or hormone therapy.

Dr. Mayor Boss, PhD

How to naturally decrease estrogen levels

1. Eat more cruciferous vegetables

Cruciferous vegetables like broccoli, kale, cauliflower, collards, turnips, and Brussels sprouts all contain a compound called indole-3-carbinol, which has been shown to reduce estrogen levels.

2. Eat more fiber-rich foods

Fiber helps move estrogen through your body so it can be eliminated efficiently. Foods that are high in fiber include legumes, whole grains, vegetables, and fruits. 

3. Exercise regularly

Exercise helps to decrease estrogen levels by reducing the amount of fat in your body. Fat cells produce estrogen, so the less fat you have, the lower your estrogen levels will be.

4. Lose weight

Being overweight can increase your risk of having high estrogen levels. Try to eat a healthy diet and exercise regularly to lose weight gradually 

5. Reduce your sugar intake

Sugar can cause your body to produce more insulin, and insulin can increase the production of estrogen. So, cutting back on sugary foods and drinks can help to decrease estrogen levels.

6. Get enough vitamin D

Vitamin D helps to regulate the production of hormones in your body, so getting enough vitamin D is essential for keeping your hormone levels balanced. The best way to get vitamin D is by spending time in the sun or taking a supplement.

7. Limit your alcohol intake

Alcohol consumption has been linked to higher estrogen levels in both men and women. So, if you’re trying to decrease your estrogen levels, it’s best to limit your alcohol intake or avoid it altogether.

8. Get enough sleep

Sleep deprivation can increase cortisol levels and, therefore, estrogen levels as well. Aim for 7-8 hours of sleep each night. 

9. Reduce stress

Chronic stress can lead to high levels of the stress hormone cortisol, which can then increase estrogen levels. Try to find ways to relax and de-stress every day.

10. Try herbs and supplements

Herbs like chasteberry, licorice, milk thistle, and supplements like magnesium have been shown to decrease estrogen levels in some people. Talk to your doctor before taking any herbs or supplements to make sure they’re safe for you to take.

What are the benefits of having healthy estrogen levels? 

There are many benefits to having healthy estrogen levels. For one, it helps to regulate the menstrual cycle. Estrogen also helps to keep bones strong and maintains vaginal health. Additionally, healthy estrogen levels can help to prevent hot flashes and night sweats during menopause. 

Do birth control pills help to decrease estrogen levels? 

Birth control pills can help to lower estrogen levels in some women but not all women. The pill works by suppressing ovulation and therefore decreasing the amount of estrogen produced by the body. The pill is not an effective treatment for all women, though, so speak with your doctor about whether or not this would be an appropriate treatment for you. 

Does menopause cause high estrogen levels? 

No, menopause does not cause high estrogen levels. However, during menopause, the production of estrogen by the body declines sharply. This can lead to a variety of symptoms, such as hot flashes, night sweats, vaginal dryness, and mood changes. If you are experiencing these symptoms, it is important to speak with your doctor to find out the cause. This is because the symptoms could be due to menopause or another underlying condition.

SEE ALSO: What are the 25 Symptoms of Menopause?


If you have high estrogen levels, there are a few things you can do to decrease them naturally. Eating cruciferous vegetables, exercising regularly, and reducing your sugar intake can all help to lower your estrogen levels. You should also try to get enough vitamin D and limit your alcohol consumption. Finally, certain herbs and supplements may also help decrease estrogen levels.

LEARN MORE: 14 Symptoms of Low Estrogen

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