Updated on November 30, 2023.
Medically reviewed on August 17, 2022 by Jillian Foglesong Stabile, MD, FAAFP. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.
Table of contents
Your body is a little like an ecosystem—each different part and process helps the rest of you thrive. Your hormones are an important part of this ecosystem, and in particular, the hormone estrogen is essential. It impacts female sexual development, menstruation, fertility, and more.  In males and females, estrogen supports your bones, heart, brain, and even mood.
Estrogen levels can vary during different stages of life.  But while some hormonal fluctuations are normal, it’s still important to maintain a healthy estrogen level for your sex and age.
If you’re struggling with low estrogen or estrogen deficiency, you’ll want to understand why your body needs this important hormone. Then, you can explore options for how to naturally increase estrogen so that you can take charge of your health and well-being.
Maintaining healthy estrogen levels can keep many systems in your body operating at their best. If your estrogen levels become too low, you could experience related symptoms.
In women and people assigned female at birth, these symptoms may include: 
When men or people assigned male at birth have a low estrogen level, they can experience decreased sex drive, bone loss, or an increase in abdominal fat. 
Estrogen naturally decreases as you age.  If you’re a female, you may start experiencing the symptoms of lower estrogen levels as you approach menopause.
However, some females’ estrogen levels can become imbalanced during their childbearing years. Common causes of low estrogen levels include: 
If you suspect that your estrogen levels are low, you may be wondering what you can do about it.
One option is to consider hormone replacement therapy (HRT) with your healthcare provider. HRT is a process where you take synthetic estrogen to regulate your hormone levels artificially. HRT treatment may use hormonal patches, vaginal creams, or pills. 
While HRT can be an effective option for many people, it may also cause some side effects. Estrogen-related HRT has been associated with: 
For this reason, people with low estrogen levels may wonder what options are available for increasing estrogen levels naturally.
If you would rather forgo HRT at this time, you can try several options to boost your estrogen levels naturally. Some estrogen-boosting remedies can also support your overall health and wellbeing.
Here are five strategies and home remedies for increasing estrogen naturally.
Many foods contain plant-based estrogens, which are called phytoestrogens.  Phytoestrogens imitate the natural estrogens found in your body. As a result, they can bind to your body’s estrogen receptors and produce similar effects.
Phytoestrogens may not be as potent as estrogens you produce yourself or receive during HRT, but some studies suggest that they can combat certain symptoms associated with low estrogen levels. 
Here are a few types of foods that are valuable sources of dietary estrogen:
Not to mention, foods high in B vitamins and vitamin D contribute to healthy estrogen levels. Foods rich in B vitamins, such as meat, legumes, and leafy greens, are vital for estrogen metabolism [10,11]. Similarly, research has indicated vitamin D is correlated with higher estrogen levels, effectively improving bone health and reducing risk of heart disease in postmenopausal women [11,12]. Foods with a high level of vitamin D include fatty fish, fortified milk, and eggs.
In addition to providing you with natural sources of estrogen, these foods help to support a healthy and balanced diet.
Some herbal supplements may be able to help increase your estrogen levels, such as:
Keep in mind that many herbal supplements are not regulated by the FDA.  Before you start supplementing with any over the counter supplements, make sure to consult with your healthcare provider.
If you’re below your ideal body weight, you may have a harder time producing enough estrogen.  In turn, gaining some weight may help to resolve your associated symptoms.
If you have trouble gaining weight or maintaining a healthy weight through the foods you’re eating now, you may want to consult with a dietitian or other healthcare provider. They can help ensure you’re taking in all the nutrients and calories your body requires.
If you normally experience a lot of stress, this could be a factor in your low estrogen levels. Chronic stress can impact many aspects of your health, including your hormone production and hormone function. When you’re stressed, your body produces a stress hormone known as cortisol. High levels of cortisol can disrupt your estrogen production and throw off your hormonal balance.  To combat this issue, you can put into practice some of the following stress management techniques: 
Sleep gives your body the rest it needs to operate at its best. Most adults need at least seven hours of high-quality sleep every night.  Some adults may need even more than that. If you struggle to fall asleep or stay asleep throughout the night, here are a few suggestions from the Centers for Disease Control and Prevention (CDC): 
Implementing some of these strategies may be able to resolve your estrogen imbalance.
If you don’t notice any improvement, you may want to consult with your healthcare provider about HRT. A low-dose HRT treatment may be able to address your hormone imbalance faster and restore your body’s natural estrogen levels than home remedies.
In either case, it may benefit you to gain clarity on your hormone levels so that you can track your progress. You can conveniently do so from home with an at-home health test or your healthcare provider may order one in the office.
Now that you know how to increase estrogen naturally, you may be wondering how to test your estrogen levels at home. At Everlywell, we have an easy At-Home Women's Fertility Test. This test kit can check five hormones that may impact your fertility and other health conditions, including:
All you do is conduct a simple finger prick at home and send in your blood sample to one of our CLIA board-certified labs. Once your results are in, we’ll have one of our board-certified physicians review them.
Take your first step towards enhanced hormonal health and order your Everlywell Women’s Fertility Test today.