Can You Increase Estrogen Naturally After Menopause?
If you're looking for ways to increase oestrogen (estrogen) naturally after menopause, it's important to understand that foods and herbs can't reliably restore hormone levels to what they were before menopause. However, some plant foods contain compounds called phytoestrogens, which interact with oestrogen receptors in the body and can mimic some of oestrogen’s effects, although to a much lesser extent.
Soy foods, such as tofu, edamame and soy milk, are one example. While they don't increase your body's oestrogen levels, some research suggests they may help ease symptoms such as hot flushes, although results vary between women.
If you're experiencing hot flushes, disrupted sleep or other menopausal symptoms, a naturopath can help you explore dietary and lifestyle changes as part of an individualised approach to support.
Where oestrogen comes from after menopause
Before menopause, your ovaries make oestradiol through each menstrual cycle, and it is the main form of oestrogen in your body. After menopause, hormone production in the ovaries drops significantly, and oestrone becomes the predominant form. Oestrone is a weaker form of oestrogen, produced mainly in tissues such as body fat rather than the ovaries.
Your adrenal glands and ovaries still produce small amounts of hormones called androgens, including testosterone. An enzyme called aromatase converts some of these into oestrogen, mainly in fatty tissue.
Postmenopausal women with more body fat can have slightly higher oestrogen levels. However, gaining weight isn't recommended, as excess body fat increases the risk of insulin resistance and cardiovascular disease.
A healthy diet can support your health after menopause, even though it won't restore oestrogen to pre-menopause levels.
Do phytoestrogen foods raise oestrogen levels?
Soy and flaxseed contain phytoestrogens. These plant compounds interact with oestrogen receptors in the body, producing some effects similar to those of oestrogen itself. The effects are much weaker, though, and eating these foods doesn't necessarily increase the amount of oestrogen in your blood.
A 2024 review looked at 40 trials involving 3,285 postmenopausal women. It found that soy isoflavones didn't significantly increase oestradiol levels. The researchers were looking at hormone levels in the blood, rather than the oestrogen-like effects these plant compounds can have in the body.
So, can diet help with hot flushes? There’s some evidence to suggest it may. A 2024 analysis of 54 placebo-controlled trials found fewer hot flushes among women taking soy or isoflavone products than among those taking a placebo.
The results don't necessarily mean every woman will notice a difference. Some respond to soy, while others can eat it regularly without seeing much change in their symptoms.
Soy foods and isoflavones
Soy doesn't have the same effect on every woman. Jean Hailes reports that only about one in three women have the gut bacteria needed to convert certain soy isoflavones into equol. Equol has stronger oestrogen-like activity than the original plant compounds, and could help explain why some women notice an improvement in their hot flushes while others don't.
After a few weeks of eating soy regularly, you should have a better idea of whether your hot flushes have changed. They might happen less often, or you may find they're no different.
Soy foods and concentrated supplements aren't interchangeable. Supplements and soy protein isolates can contain much higher doses of isoflavones than you'd get from food, so research on eating soy doesn't necessarily tell us what to expect from these products.
Flaxseed and lignans
Ground flaxseed is easy to add to porridge, yoghurt or a smoothie. Whole seeds can pass through your gut without being fully digested, so ground flaxseed is generally the better option.
Flaxseed contains lignans, which belong to the phytoestrogen family. It's also a source of fibre and plant-based omega-3 fats.
There's still a question over whether flaxseed helps with hot flushes. Some small studies have found improvements in menopausal symptoms, but the results haven't been convincing enough to show that flaxseed works as a treatment.
Safety with breast cancer history
If you've had breast cancer, you may have questions about eating soy. Tofu and tempeh are different from concentrated isoflavone supplements, which can contain much higher amounts of these plant compounds.
Jean Hailes considers ordinary servings of whole soy foods safe for women with a history of breast cancer. Research hasn't found evidence that eating these foods increases the risk of recurrence.
Supplements are a separate consideration. They can contain much higher amounts of isoflavones than you'd get from food, so check with your oncologist or GP before taking one.
What about supplements and herbs for oestrogen?
Red clover and black cohosh turn up in plenty of menopause supplements. Women often take them hoping to get some relief from hot flushes, but neither herb has been shown to raise oestrogen levels after menopause.
The evidence for easing hot flushes is mixed. In a 2024 analysis, women taking red clover didn't have a significant drop in how often their hot flushes occurred. Trials of black cohosh have also produced inconsistent results. The Menopause Society's 2023 position statement doesn't recommend herbal supplements for this symptom, as studies haven't shown consistent benefits.
You may have come across vitamin D or boron as natural ways to increase oestrogen. However, there’s limited evidence that either can raise oestrogen levels after menopause. Vitamin D still plays an important role in supporting bone health, which becomes particularly important during and after menopause.
Wild yam cream is often marketed for its potential hormone benefits. While the plant contains a compound used to manufacture certain hormones in a laboratory, your body can't convert it into oestrogen when it's applied to the skin. You can read more in our guide to the truth about wild yam cream.
Dong quai is one herb to be careful with if you take other medicines. It can interfere with warfarin, so check with your pharmacist if you're taking blood thinners. Herbal products also need checking with your doctor if you use tamoxifen or hormone replacement therapy.
You might also come across DHEA when researching menopause treatments. Unlike the herbs mentioned above, DHEA is a hormone. It requires a valid prescription in Australia.
Natural ways to support your body with low oestrogen
Some nights you might sleep right through, while others are interrupted by night sweats. If you've noticed that alcohol or spicy food makes your hot flushes worse, try going without it for a while and see what happens. Keeping your bedroom cool may help you get back to sleep when a flush wakes you.
For some women, disrupted sleep can be one of the most difficult parts of menopause. Cognitive behavioural therapy (CBT) may help improve sleep and manage the impact of hot flushes, even if it doesn't reduce how often they occur.
Vaginal dryness can be managed separately from other menopausal symptoms. Using a vaginal moisturiser a few times a week can help with ongoing dryness, while lubricant can reduce friction and discomfort during sex. You don't need to be sexually active to benefit from a vaginal moisturiser.
Your bones need some attention after menopause as well, even if you're feeling perfectly well. Lower oestrogen speeds up bone loss, which raises your risk of osteoporosis, and a drop in bone density can happen without obvious symptoms. Try to keep up some resistance exercise alongside your usual walking, and check that you're getting enough calcium and vitamin D.
What you eat also affects your digestion and your heart health, which needs more attention after menopause. A Mediterranean-style healthy diet is built around vegetables, fruit, legumes, whole grains, nuts and fish, with olive oil as your main source of healthy fats. Having a variety of plant foods gives your gut bacteria different types of fibre, which helps support a healthy gut microbiome.
Your gut bacteria play a role in how oestrogen is processed in the body, although research into how this affects menopausal symptoms is still emerging. If you're also experiencing digestive issues, you can learn more about Floralia's gut health support.
For a step-by-step version of these habits, see our natural perimenopause plan. If low desire or discomfort during sex is your main concern, read our guide to supporting libido after menopause.
You could start with one change that fits into your usual routine. If your symptoms are still interfering with daily life, or they're getting worse, your GP can help you look at other treatments.
When to talk to your doctor about oestrogen replacement
If vaginal dryness is your main concern, your GP may recommend low-dose vaginal oestrogen. It works locally to relieve symptoms, without the need for hormone therapy that affects the whole body.
For symptoms that are affecting your sleep or making everyday life difficult, menopausal hormone therapy (MHT), previously known as hormone replacement therapy (HRT), may be an option. Unlike changes to your diet or herbal supplements, MHT can replace some of the oestrogen your ovaries used to produce. If you still have your uterus, MHT also includes progesterone or a similar hormone to protect the uterine lining.
Your age is also an important consideration. If you've experienced early menopause or have primary ovarian insufficiency, speak with your GP about treatment options, even if your symptoms feel manageable. Low oestrogen at a younger age can affect your long-term health, including bone health.
One thing to watch for is the word ‘bioidentical’. Some approved hormone medicines contain hormones that are chemically identical to those your body makes. That's different from compounded ‘bioidentical’ preparations, which don't undergo the same quality and safety checks. The Australasian Menopause Society recommends approved medicines over compounded products.
You can continue with naturopathic care while using MHT. At Floralia's women's health clinic, we can work with your GP or hormone specialist and review any herbs or supplements you're taking, particularly if there's a chance they could interfere with your treatment.
Your GP can help you weigh up the options using your symptoms, medical history and individual risks.
Naturopathic support for low oestrogen symptoms at Floralia
Perhaps you've been struggling with sleep for months and have noticed changes in your mood, too. You may wonder whether these changes are connected to menopause. At Floralia, we take the time to understand your symptoms and explore how we can support your wellbeing.
You can share any symptoms you've been experiencing, from hot flushes and mood changes to vaginal discomfort or disrupted sleep. We'll discuss your medical history, current medications and what you've already tried to help us understand your needs and tailor our approach to you.
Food and sleep habits are part of the conversation, too. Our perimenopause and menopause care looks at your usual routine before we suggest changes. Herbal medicine may also form part of your personalised care, with consideration given to its suitability alongside any prescribed medications or treatments.
You may not need blood tests at all. Sometimes functional hormone testing can provide extra information, but hormone results after menopause don't necessarily explain your symptoms. We'll discuss that with you before recommending any testing.
Already seeing your GP about menopause? You can carry on with that treatment while receiving naturopathic support. We can also work with your doctor where needed.
Our clinic is in Nedlands, Perth. If you're elsewhere in Australia, you can book a Zoom or phone consultation instead.
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Frequently asked questions about oestrogen after menopause
Can you increase estrogen naturally during perimenopause?
You can't reliably increase oestrogen naturally during perimenopause, when hormone levels rise and fall unpredictably, but foods containing phytoestrogens, such as soy, may help ease some symptoms. A balanced diet, good sleep and stress management can also support your wellbeing as your hormones fluctuate.
How can I raise my oestrogen levels quickly?
There's no food or supplement you can buy over the counter that will reliably raise your oestrogen after menopause. Hormone therapy is different because it replaces some of what your body no longer makes. Your GP can talk with you about whether it's a suitable option, based on your symptoms and medical history.
Which foods are highest in phytoestrogens?
Tofu and tempeh are both good sources of phytoestrogens because they're made from soybeans. You'll also find these plant compounds in flaxseed, sesame seeds and legumes such as chickpeas and lentils. Eating them regularly may help with menopause symptoms, but having larger portions doesn't necessarily mean you'll get more relief.
What are the signs of low oestrogen after menopause?
You might notice vaginal dryness, hot flushes, night sweats, thinning skin, a lower libido or aching joints. Poor sleep, mood swings and brain fog are also reported as low estrogen symptoms.
Bone loss can happen without you noticing anything unusual. We've covered other changes to look out for in our menopause symptoms checklist.
Does gut health affect oestrogen after menopause?
Some beneficial bacteria in your gut microbiome help process oestrogen through a set of functions known as the estrobolome. Researchers are still working out just how much this affects oestrogen levels after menopause.
A small 2024 trial found that a probiotic blend helped keep oestrogen levels steadier. However, this study was funded by the manufacturer. We need more independent research before recommending probiotics for this purpose.
You can read more in Amy Parin's article on the estrobolome.
