Hormones play a powerful role in health, and estrogen in particular is critical for women’s well-being. From reproductive health to bone strength, mood regulation, and cardiovascular protection, estrogen is deeply connected to many aspects of the body. As women approach menopause or face hormonal imbalances, natural ways to boost or balance estrogen become increasingly important.
Modern research highlights that several foods, herbs, and plant compounds—often called phytoestrogens—can mimic or enhance estrogen activity in the body. Below, we’ll explore the top 10 natural estrogen boosters supported by scientific evidence, how they work, and practical ways to include them in your lifestyle.
1. Soy Isoflavones
Source: Soybeans, tofu, soy milk, tempeh
Soy is one of the most studied estrogen boosters. Isoflavones found in soy are a type of phytoestrogen that mimic estrogen’s activity. Research shows they can reduce hot flashes, improve bone density, and support cardiovascular health in menopausal women (Křížová et al., 2019).
How to use: Add tofu to stir-fries, drink soy milk, or snack on roasted soybeans.
2. Red Clover Extract
Source: Red clover plant
Red clover contains isoflavones similar to soy. Studies show that red clover supplementation can relieve menopausal symptoms, especially hot flashes and night sweats, by supporting estrogen activity (Geller & Studee, 2006).
How to use: Available as tea or supplements; commonly used in menopause support formulas.
3. Flaxseeds
Source: Ground flax, flaxseed oil
Flaxseeds are rich in lignans, compounds that convert into weak estrogens in the gut. They can help balance hormones and may reduce menopausal discomfort (Adolphe et al., 2010).
How to use: Add ground flax to smoothies, oatmeal, or baked goods.
4. Licorice Root
Source: Licorice plant (Glycyrrhiza glabra)
Licorice root contains compounds with estrogen-like effects. It may support hormone balance but should be used cautiously due to possible side effects on blood pressure (Takeuchi et al., 2004).
How to use: Found in teas, extracts, or capsules. Use under medical guidance.
5. Pomegranate
Source: Pomegranate seeds, juice, extracts
Pomegranates contain natural plant estrogens that can interact with estrogen receptors and potentially ease estrogen deficiency symptoms (Kim et al., 2002).
How to use: Eat fresh seeds, drink juice, or take concentrated extracts.
6. Chasteberry (Vitex agnus-castus)
Source: Berries of the Vitex tree
Chasteberry has long been used for PMS, infertility, and menopause support. Studies suggest it works by modulating estrogen and progesterone balance, improving hormone-related symptoms (He et al., 2014).
How to use: Available in capsules or tinctures; often part of women’s health supplements.
7. Dong Quai (Angelica sinensis)
Source: Traditional Chinese medicine root
Often called “female ginseng,” dong quai has been used for centuries to support women’s health. Modern studies suggest it has mild estrogen-like properties, though more research is needed (Huang et al., 2008).
How to use: Found in teas, tinctures, and capsules, often in combination with other herbs.
8. Hops Extract
Source: Flowers of the hops plant (used in beer brewing)
Hops contain 8-prenylnaringenin, one of the most potent phytoestrogens identified. Research shows it effectively reduces menopausal hot flashes and supports estrogenic activity (Milligan et al., 1999).
How to use: Available in supplements or teas; also naturally present in beer, though at lower concentrations.
9. Sesame Seeds
Source: Whole seeds, tahini, sesame oil
Sesame seeds are high in lignans, similar to flax, that can increase estrogen activity in postmenopausal women. They also improve cholesterol levels and bone health (Wu et al., 2006).
How to use: Sprinkle on salads, blend into tahini, or add to baked goods.
10. Alfalfa Sprouts
Source: Sprouts from the alfalfa plant
Alfalfa contains coumestrol, a strong phytoestrogen that can mimic estrogen in the body. While more human research is needed, it shows potential as a natural estrogen booster (Bingham et al., 1998).
How to use: Eat fresh sprouts in sandwiches, salads, or wraps.
Conclusion
These 10 natural foods and herbs—ranging from soy and flax to pomegranate, dong quai, and sesame—offer research-backed ways to support estrogen activity. While they are not a replacement for medical treatment, they can be powerful allies in maintaining hormonal balance, especially during menopause.
If you are considering adding supplements like red clover, hops, or dong quai, it’s wise to consult a healthcare provider, particularly if you have hormone-sensitive conditions.