how to increase estrogen levels

To increase estrogen levels naturally, focus on consuming foods rich in phytoestrogens, which are plant compounds that mimic estrogen in the body. Key foods include soy and other legumes (tofu, tempeh, soy milk, edamame), flaxseeds, sesame seeds, chickpeas, garlic, dried fruits (apricots, prunes, dates), whole grains, fennel, alfalfa sprouts, and pistachios. These foods contain isoflavones and lignans that support estrogen metabolism and hormone balance. Additionally, certain vitamins and minerals help the body produce and use estrogen more effectively. Important nutrients include vitamin D, vitamin B, vitamin E, and minerals like boron. Some herbal supplements believed to support estrogen levels are red clover, black cohosh, dong quai, and garlic oil. For some, natural topical or supplemental options like DHEA may also help the body create estrogen. It's important to consult a healthcare provider before starting supplements or hormone therapies, especially for personalized dosing and safety. Lifestyle factors, such as maintaining a healthy weight and managing stress, also play a role in hormone balance. This approach provides a well-rounded strategy to increase estrogen levels naturally through diet, supplements, and lifestyle adjustments.