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This article was medically reviewed by Aimee Eyvazzadeh, MD, MA. Aimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.
There are 15 references cited in this article, which can be found at the bottom of the page.
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Low estrogen levels can have a negative impact on your ability to conceive. If you’re looking for ways to boost your estrogen naturally, you can start by adjusting your diet. There are several phytoestrogen-rich foods that you can incorporate. However, it’s also important to work with your doctor to improve your estrogen levels if they’re impacting your ability to get pregnant. You may require estrogen replacement therapy and regular testing to ensure that everything is on track. You can also try some other strategies to boost fertility, such as consuming caffeine in moderation, exercising, and limiting your exposure to toxins.
Steps
Method 1
Method 1 of 3:
Eating Phytoestrogens
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1Eat red grapes or drink red wine in moderation to get reservatrol. These foods are rich in reservatrol which may help to promote an increase in estrogen. Eat a serving of grapes each day or have a 5 fl oz (150 mL) glass of red wine.[1]
- Don’t exceed more than 1 glass of red wine in a day as this may promote infertility and cause other health issues. If you don’t drink, try having a cup of grape juice instead.
Warning: Don’t drink alcohol if there’s a chance that you may already be pregnant!
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2Include soy and soy products in your diet. Soy is an excellent source of phytoestrogens, so including 1 to 2 servings of soy each day may help to increase your estrogen levels. Some soy foods you might try include:[2]
- Tofu
- Tempeh
- Edamame
- Soy milk
- Miso paste
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3Consume hummus and mung bean sprouts. Hummus and mung bean sprouts are especially rich sources of phytoestrogens. Try to fit in 1 to 2 servings of these foods daily. You could also include other types of beans in your diet, such as:[3]
- Lentils
- Black beans
- Lima beans
- Red beans
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4Get 1 to 2 servings of flaxseeds per day. Flaxseeds are an especially rich source of phytoestrogens, so aim for 1 to 2 servings daily. You can eat flaxseeds whole or ground. Sprinkle them on salads or mix them into your batter for baked goods, such as muffins and cookies. Other good sources of phytoestrogens from nuts and seeds include:[4]
- Sesame seeds
- Sunflower seeds
- Pistachios
- Chestnuts
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5Eat 1 to servings of dried fruits daily. While it’s important to incorporate a wide range of fruits and vegetables, dried fruits actually contain the highest levels of phytoestrogens. Eat 1 to 2 servings daily of dried apricots, dried dates, or dried prunes.[5]
- If you’re in the mood for fresh fruit, peaches, cranberries, raspberries, and strawberries provide phytoestrogens as well.
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6Include garlic in your recipes and as a seasoning. Garlic is an excellent source of phytoestrogens, so find ways to add it to your meals. Try sautéing a few cloves of chopped garlic with onion to make a pasta sauce, or mix fresh crushed garlic into a salad dressing.[6]
- Alfalfa sprouts, broccoli, collard greens, and winter squash are also good sources of phytoestrogens.
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7Eat black licorice for a treat. Black licorice is high in phytoestrogens, so if you’re in the mood for candy, reach for black licorice! Eat a serving each day or a few times per week as a treat.[7]
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Method 2
Method 2 of 3:
Working with Your Doctor
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1Have your doctor check if menopause could be causing low estrogen levels. Ovarian estrogen levels get lower and stop production altogether after menopause. Other signs of menopause could be getting periods close together, having periods that last longer than a week, and hot flashes. Talk to your doctor about the possibility of menopause and if an estrogen replacement is an appropriate treatment.[8]
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2Get tests to determine if your estradiol level may be causing infertility. If you’re working with a reproductive endocrinologist to improve your fertility, they will likely check your estradiol levels. Estradiol is a form of estrogen.[9]
- Follow the instructions carefully for when to go for the test. Your doctor will likely request that you go for the blood test on day 2 or 3 of your menstrual cycle. If the levels are low, your doctor may suggest medication to increase them.
- Your doctor may also perform a progestin withdrawal test to check if your estrogen levels. If you have withdrawal bleeding, then there’s been endogenous estrogen exposure. If not, then it could be due to hypoestrogenism or outflow tract disorder.
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3Talk to your doctor about estrogen replacement therapy. Estrogen replacement therapy can be an effective way to promote fertility if your estrogen level is what’s causing your infertility. Discuss your medication options with your doctor before deciding which one to use.[10]
- Estrogen replacement medications vary in form ranging from patches, pills, creams, gels, and vaginal rings.[11]
Warning: Taking an estrogen replacement medication while you still have your uterus may increase your risk of developing uterine lining or endometrial cancer. Discuss these risks with your doctor before starting any medications.[12]
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4Discuss estradiol levels if you’re undergoing IVF. High levels of estradiol can negatively affect the outcome of in vitro fertilization (IVF), so it’s important to get your levels checked before you undergo IVF. If your levels are high, your doctor may recommend delaying IVF until your levels are back in the normal range.[13]
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Method 3
Method 3 of 3:
Using Other Strategies to Promote Fertility
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1Drink 1 to 2 cups of coffee or tea per day. Drinking coffee or tea in moderation may also help to promote higher estrogen levels, which may increase your fertility if low estrogen is part of the problem.[14] However, don’t exceed 200 mg of caffeine per day as this may result in a decrease in fertility.[15]
- Try having a cup of coffee or tea with breakfast to see if this helps to raise your estrogen levels.
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2Quit smoking if you’re a smoker. Smoking can increase your chances of premature infertility by aging your ovaries. This can make it harder for you to get pregnant. It’s also dangerous for your baby if you smoke during pregnancy, so it’s important to quit before you conceive. Talk to your doctor if you’re struggling to quit smoking.[16]
- Your doctor may recommend medication or a nicotine replacement product to help you quit.
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3Get adequate rest each night.[17] Being chronically sleep-deprived can affect your hormones and make it more difficult to get pregnant. Make sleep a priority and try to go to bed at the same time each night. Some other techniques you might try include:[18]
- Turning off your phone and other screens 30 minutes before bedtime.
- Avoiding caffeine in the afternoon and evening.
- Keeping your bedroom cool, dark, clean, and quiet.
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4Exercise a moderate amount and avoid overdoing it. Exercise is good for your overall health and well-being, but over-exercising can have a negative impact on your fertility.[19] Strive for 30 minutes of moderate exercise every day. Avoid grueling workouts, such as long-distance runs and high-intensity interval training (HIIT) workouts.[20]
- Try going for a daily walk or taking a few short walks throughout the day to get a total of 30 minutes of daily exercise.
- Other good options include swimming, cycling, and dancing. Choose a form of exercise that you enjoy to increase the chances that you’ll stick with it.
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5Avoid exposing yourself to toxins. There are many different environmental toxins that could have an adverse effect on your fertility. Some things that might affect your fertility include detergents and cleaning agents, lead, and pesticides. Do what you can to avoid these substances.[21]
Tip: Try wearing gloves whenever you clean with chemicals or switch to chemical-free cleaning option, such as using a 50:50 mix of vinegar and water to clean your kitchen counters.
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Expert Q&A
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QuestionDoes increased estrogen increase fertility?
Aimee Eyvazzadeh, MD, MAAimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.
OB/GYN & Fertility SpecialistEstrogen isn't really something you need to worry about increasing. The levels fluctuate on their own based on your ovulation. Your estrogen level can give you a little insight, but it's one of many things we look at when we're assessing fertility. I wouldn't pay too much attention to it unless your doctor says you need to.
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QuestionCan high estrogen levels affect your ability to get pregnant?Aimee Eyvazzadeh, MD, MAAimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.
OB/GYN & Fertility SpecialistHigh estrogen levels alongside a low FSH at the beginning of your ovulation cycle can be a sign of low egg quality (or an ovarian cyst). Estrogen levels can be used to assess the quality of eggs, but it isn't the only factor.Support wikiHow by unlocking this expert answer.
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QuestionHow can I raise my estrogen levels permanently?Aimee Eyvazzadeh, MD, MAAimee Eyvazzadeh is a Fertility Specialist and the Founder of The Egg Whisperer Show, a fertility care program focusing on fertility education based in the San Francisco Bay Area. Her work has been featured in magazines such as People, Forbes, and Marie Claire, and she has been featured on the Today Show, Good Morning America, and CNN. She earned an MD from the University of California, Los Angeles in 2001, completed an OB/GYN residency at Harvard Medical School in 2005, and finished a fellowship in Reproductive Endocrinology and Infertility at University of Michigan, where she also completed an MPH.
OB/GYN & Fertility SpecialistThat's not something you would want to reasonably do. Your estrogen levels naturally fluctuate based on your ovulation cycle. That's perfectly healthy and normal.Support wikiHow by unlocking this expert answer.
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References
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/11014220
- ↑ https://pdfs.semanticscholar.org/2ac4/b00ea688c52209807982243ca80e41f3ddc5.pdf
- ↑ https://pdfs.semanticscholar.org/2ac4/b00ea688c52209807982243ca80e41f3ddc5.pdf
- ↑ https://pdfs.semanticscholar.org/2ac4/b00ea688c52209807982243ca80e41f3ddc5.pdf
- ↑ https://pdfs.semanticscholar.org/2ac4/b00ea688c52209807982243ca80e41f3ddc5.pdf
- ↑ https://www.webmd.com/diet/foods-high-in-estrogen#1
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709979/
- ↑ https://www.nia.nih.gov/health/what-are-signs-and-symptoms-menopause
- ↑ https://arm.coloradowomenshealth.com/info/infertility/causes-female/hormones
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137796/
- ↑ https://www.fda.gov/consumers/free-publications-women/menopause-medicines-help-you
- ↑ https://www.fda.gov/consumers/free-publications-women/menopause-medicines-help-you
- ↑ Aimee Eyvazzadeh, MD, MA. OB/GYN & Fertility Specialist. Expert Interview. 24 March 2020.
- ↑ https://www.nih.gov/news-events/news-releases/nih-study-shows-caffeine-consumption-linked-estrogen-changes
- ↑ Susannah Kerwin, ANP-BC, HNP. Nurse Practitioner. Expert Interview. 28 August 2020.
- ↑ https://women.smokefree.gov/quit-smoking-women/what-women-should-know/how-quitting-helps-women
- ↑ Susannah Kerwin, ANP-BC, HNP. Nurse Practitioner. Expert Interview. 28 August 2020.
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/female-fertility/art-20045887
- ↑ Aimee Eyvazzadeh, MD, MA. OB/GYN & Fertility Specialist. Expert Interview. 24 March 2020.
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619462/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/female-fertility/art-20045887
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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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