7 Science-backed ways to solve estrogen dominance

7 Science-backed ways to solve estrogen dominance

Raena

Estrogen dominance occurs when a person has deficient, normal, or excessive estrogen but little or no progesterone to balance its effects in the body. Estrogen is essential for daily functions: it regulates menstruation, hunger, satiety, insulin sensitivity, cholesterol metabolism, bone density, and more. However, sustained estrogen dominance—where estrogen’s effects are unopposed by progesterone—can lead to a variety of health issues.

Symptoms of Estrogen Dominance

Women experiencing sustained estrogen dominance may report:

  • Headaches or migraines

  • Premenstrual syndrome (PMS)

  • Heavy periods

  • Irregular menstrual cycles

  • Breast tenderness

  • Night sweats or hot flashes

  • Poor sleep quality

  • Polycystic ovary syndrome (PCOS)

  • Fatigue

  • Fibroids, cysts, and other growths

  • Endometriosis

  • Fibrocystic breasts

  • Increased risk of endometrial and breast cancers

Common Causes of Estrogen Dominance

  • Obesity

  • Malnutrition

  • Certain medications

  • Sluggish liver function

  • Environmental toxins

Estrogen dominance is often assessed by the progesterone to estrogen ratio (Pg/E2). When progesterone is low relative to estrogen, this ratio drops, indicating estrogen dominance and relative progesterone deficiency.

Even with low absolute estrogen levels, if progesterone decreases faster, estrogen dominance symptoms may still appear.

Strategies to Manage Estrogen Dominance

1. Maintain a Healthy Body Weight
Fat cells produce and store estrogen. Excess fat also promotes cortisol, which converts estrogen into more potent forms, creating a feedback loop that sustains estrogen dominance.

Dietary patterns like the Standard American Diet (high in processed foods) tend to increase body fat. Moving your body regularly and eating a nutrient-dense diet are essential steps.

2. Vitamin E
Vitamin E (especially alpha-tocopherol) is a fat-soluble antioxidant important for vision, reproduction, brain, and skin health. Research shows it may act as an estrogen antagonist, similar to progesterone.

One study highlighted vitamin E’s potential in reducing estrogen responses in breast cancer cells, suggesting it may help prevent or treat estrogen dominance.

3. Avoid Exposure to Xenoestrogens
Xenoestrogens are toxic compounds that mimic estrogen and disrupt endocrine function. They include:

  • Phthalates (in plastics and cosmetics)

  • Pesticides

  • Tobacco smoke by-products

  • Various solvents

These compounds bind estrogen receptors, enhancing estrogen’s effects and lowering progesterone. For example, some phthalate metabolites are linked to reduced progesterone levels (Jacobson et al., 2021).

Reducing exposure to xenoestrogens is crucial.

4. Natural Progesterone
Excess estrogen is almost always paired with progesterone deficiency. Bioidentical progesterone cream can help rebalance hormones.

For women with regular cycles, progesterone is naturally produced in the second half of the menstrual cycle (days 14–28). For those without cycles, daily progesterone may provide protective benefits.

5. Vitamins B1, B2, and B3
B vitamin deficiencies impair liver function and estrogen clearance, contributing to high estrogen levels. These vitamins also support neurological, cardiovascular, and reproductive health.

  • Thiamine (B1)

  • Riboflavin (B2)

  • Niacinamide (B3)

Support liver detox pathways and promote healthy estrogen metabolism.

6. Healthy Thyroid Function
High estrogen increases thyroid-binding globulin (TBG), reducing available thyroid hormone and causing hypothyroid symptoms. Estrogen and cortisol promote each other, worsening the condition.

Improving liver and thyroid health (e.g., through supplementation with selenium) helps reduce estrogen levels.

7. Vitamin A
Vitamin A inhibits aromatase, the enzyme that converts androgens into estrogens, thereby lowering estrogen levels.

Vitamin A also protects tissues like the breast from estrogen effects and supports progesterone production.

Research shows the active metabolite of vitamin A (ATRA) exhibits antiestrogenic activity in animal models.

DISCLAIMER

This content is strictly the opinion of Raena and is for informational and educational purposes only. It is not intended to provide medical advice or to replace advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Raena nor the publisher of this content takes responsibility for any health consequences resulting from reading or following this educational content. Individuals, especially those on prescription or over-the-counter medications, should consult their physicians before starting any nutrition, supplement, or lifestyle program.

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