Estrogen dominance can produce a range of symptoms including weight gain, hair loss, irregular periods and mood swings - to name just a few. The first step to take if you are experiencing Estrogen dominance is to head to your GP and get a diagnosis. If you are interested in supporting general hormonal wellbeing naturally, there are a number of lifestyle steps to consider, including diet, exercise and supplements. In this article we discuss what estrogen dominance is and general approaches to supporting hormonal health.
What is Estrogen?
Estrogen is a dominant female sex hormone along with progesterone. However, estrogen is essential for men also. Estrogen is required for menstrual cycles, pregnancy, sex drive, puberty, brain function, skin health, cardiovascular health, mood, cholesterol balance, bone development and much more.
There are 3 types of Estrogen. Estrone (E1), Estradiol (E2) & Estriol (E3). Estrogen can be made in the ovaries, testes, liver, adrenals, fat cells and the brain. Too much aromatase (enzyme that converts androstenedione & testosterone into estrogen) can lead to too much estrogen in men and women.
Estradiol (E2) is the most common form found in nonpregnant, premenopausal females. Estradiol levels vary through a woman's menstrual cycle, with levels highest just before ovulation. However, under certain conditions estrogen may stay high throughout the cycle or be elevated in relation to progesterone. This may lead to symptoms of estrogen dominance.
Both estrogen and progesterone are essential. However, the ratio and how it fluctuates through the 4 phases of a woman's cycle are of upmost importance. Here is a brief diagram explaining the yin & yang of these two important sex hormones.
What are the symptoms of estrogen dominance?
Estrogen dominance can lead to a range of frustrating symptoms including:
- Irregular/heavy periods
- Hair loss
- Weight Gain
- Depression and anxiety
- Loss of libido
- Fatigue
- Increased premenstrual symptoms
If you have a hormonal imbalance, it's safe to say you won't be feeling your best. Estrogen and Progesterone are necessary for a range of essential bodily processes - not just related to reproductive health. These other functions include blood clotting, fat storage and blood sugar control.
Remember men have estrogen and progesterone also. Both these hormones are necessary for healthy bodily functions. The balance of these hormones is also important for men, although they do not fluctuate in a monthly cycle like women.
Estrogen is anabolic. This means it builds tissue including uterine lining, blood, skin, bone, fat etc. It can also be stored and made in fat tissue. This means people who have higher body fat often have higher estrogen and the cycle continues.
How the body conjugates (binds to) and eliminates excess estrogen is critically important. Defects in this elimination system can lead to a build up or reabsorption of estrogen.
Let's take a look at the herbs, vitamins, minerals and amino acids that are most helpful in balancing estrogen and sex hormones in men and women.
Best Supplements for Estrogen Dominance
Turmeric (Curcumin):
Turmeric is commonly used for symptoms of estrogen dominance. It is an Ayurvedic spice that contains curcumin which is known for its powerful anti-inflammatory benefits that may help support hormone signalling and feedback. In addition, Inflammation is associated with a range of health concerns. Some preliminary research has explored curcumin's antioxidant and anti-inflammatory properties; speak to your healthcare provider about whether it may be appropriate for you.
Turmeric has traditionally been used to support general liver health and digestive wellbeing. Turmeric is traditionally used in Ayurvedic medicine to support digestive comfort and general wellbeing. And Some research has explored curcumin's role in general metabolic health; consult your healthcare provider for personalised advice.
Broccoli
Broccoli is surprisingly helpful at fighting estrogen dominance because of the compounds Sulforaphane & Indole 3 Carbinol. Broccoli and other cruciferous vegetables are full of glucosinolates and glucoraphanin. These compounds are precursors to more potent isothiocyanates like Indole 3 carbinol and sulforaphane. You will find 300% more of these compounds in sprouts vs full grown vegetables. They are powerful detoxification supporting antioxidants that also increase NRF2 and therefore glutathione.
Glutathione
Glutathione is our bodies most potent antioxidant and detoxifier. Supporting detoxification and elimination of excess estrogen, xenoestrogens or endocrine disruptors is critical in providing a balanced, healthy hormonal profile. Sulforaphane is a popular supplement; some research has explored its antioxidant properties and potential role in supporting skin appearance.
Resveratrol
Resveratrol is found in pinot and other red wines. It's sometimes referred to as the French paradox. Resveratrol has been studied for its antioxidant properties and potential role in supporting general metabolic wellbeing. However, red wine probably isn't the best source of Resveratrol.
The most concentrated source of Resveratrol is Polygonum Caspidatum (Japanese knotweed). Polygonum contains the biologically active Trans-Resveratrol which is a powerful antioxidant and anti-aromatase compound. That means it helps prevent the conversion of testosterone to estrogen.
Resveratrol is a powerful antioxidant that may help support general liver health and detoxification pathways. Resveratrol has been studied for its antioxidant properties and potential role in supporting general hormonal wellbeing; speak to your healthcare provider for personalised advice.
Finally, Resveratrol has been studied for its potential role in supporting general cardiovascular and metabolic wellbeing. This mechanism may be how resveratrol also supports cardiovascular health.
Schisandra Chinensis
Schisandra Chinensis is a berry used in Traditional Chinese Medicine to support energy, reduce fatigue, cleanse the liver and increase qi (life force). It is known to have nitric oxide (NO2) boosting benefits which may promote circulation and nutrient transport. Traditionally used in Chinese medicine to support energy and general wellbeing, Schisandra is considered an adaptogen that may help support the body's response to stress.
Schisandra has traditionally been used in Chinese medicine to support liver health and general energy levels.
Schisandra has traditionally been used in Chinese medicine to support liver health and general wellbeing.
N-Acetylcysteine (NAC)
NAC is a biologically active form of the essential amino acid cysteine. It is a precursor to glutathione and powerfully supports liver and kidney function and detoxification. In fact, NAC is a precursor to glutathione and is studied for its role in supporting general liver and kidney health.
NAC has been studied for its antioxidant properties and potential role in supporting general reproductive wellbeing; consult your healthcare provider for personalised advice. So it is not only a useful supplement for estrogen dominance, but for reproductive health in general.
NAC is a powerful antioxidant that may help support general skin health and overall wellbeing as part of a balanced diet.
Pomegranate Seeds
Pomegranate seeds contain ellagic acids called Punicalagins. These powerful antioxidants act as natural SERM's (Selective Estrogen Receptor Modulator) to prevent over activation of estrogen receptors in the case of estrogen dominance and maintain healthy hormone function in the case of depleted estrogen during menopause etc.
Pomegranate seeds contain punicalagins, powerful antioxidants that have been studied for their potential role in supporting general hormonal wellbeing. They also possess antioxidant properties and have been studied for their potential role in supporting general health and wellbeing.
Milk Thistle
Milk Thistle contains silybin, which has traditionally been used to support liver health and general detoxification. Milk Thistle may also help support skin health by balancing hormones and detoxifying our body. One study showing 53% reduction in acne.
Furthermore, Milk thistle has been studied for its antioxidant properties and potential role in supporting general health and wellbeing.
Quercetin
Quercetin is a flavonoid found in a lot of common fruits and vegetables. It is most well-known for its anti-inflammatory and antihistamine (reduce allergies) benefits. Quercetin is a flavonoid with antioxidant properties that may help support general health and wellbeing.
Quercetin is a flavonoid antioxidant that has been studied for its potential role in supporting general hormonal wellbeing.
Quercetin has been studied for its antioxidant properties and potential role in supporting general hormonal wellbeing during life transitions such as perimenopause.
Zinc
Zinc is an essential mineral that may help support general hormonal health and overall wellbeing as part of a balanced diet.
Zinc is an essential mineral that may help support general thyroid health and overall wellbeing. It may also support immune function and gut health.
Selenium
Selenium is an essential mineral that may help support general thyroid health and overall wellbeing as part of a balanced diet.
Selenium is a powerful antioxidant that may help support general skin health and overall wellbeing. It is considered one of the top 10 nutrients for healthy glowing skin.
Selenium may help support general immune function and overall wellbeing. Selenium has been studied for its antioxidant properties and potential role in supporting general reproductive wellbeing; consult your healthcare provider for personalised advice.
What other vitamins assist with estrogen dominance?
Magnesium, Taurine, B5, B12 & Vitamin C also deserve a mention for their role in detoxification and hormone balancing of the body.
Can foods help with estrogen dominance?
Eating a healthy, balanced diet is the key to good health. If you are looking to add specific foods for estrogen dominance, these can help the balance:
- Bok Choy
- Brazil Nuts
- Brussels Sprouts
- Cabbage
- Cauliflower
- Citrus Fruits
- Fish
- Flax Seeds
- Green Tea
- Kale
- Leafy Greens
- Seaweed
- Sesame Seeds
- Turmeric
What else can I do to assist with hormone imbalance?
There are several lifestyle factors that may also help balance hormones. Most hormone disfunction comes as a result of nutrient deficiency, stress and toxicity. You should try avoiding alcohol, eating a wide variety of spray free fruits and vegetables, eating hormone free animal protein and quality fats.
Reducing stress via breathing techniques, yoga, exercise, dancing, singing and generally having fun may help considerably.
For more information speak directly to a qualified health care provider.
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.
