Quick answer: Estrogen and progesterone balance each other across the menstrual cycle, and the liver and gut help clear used estrogen. When estrogen is high relative to progesterone, called estrogen dominance, symptoms can follow. An anti-inflammatory diet rich in fiber, cruciferous vegetables, healthy fats and probiotics may support estrogen metabolism, while zinc, healthy fats and protein support healthy testosterone.
Key takeaways
Estrogen and progesterone rise and fall across the menstrual cycle, and estrogen dominance means estrogen is high relative to progesterone or is not cleared well.
The liver processes estrogen and the gut helps excrete it, so cruciferous vegetables and fiber may support healthy estrogen metabolism.
Testosterone matters for muscle, bone, mood and libido in both men and women, and zinc-rich foods and healthy fats may support it.
Estrogen and progesterone
The cycle
In the first half of the cycle, estrogen rises and follicles mature. After ovulation, the corpus luteum makes progesterone to prepare the uterus. If pregnancy doesn’t occur, progesterone falls and a period starts.
Balance
Progesterone balances estrogen’s effects on the uterine lining. When the balance is off, cycles and symptoms can change.
Estrogen dominance
Estrogen is high relative to progesterone, or not cleared well. The liver processes estrogen and the gut helps excrete it. See toxins and estrogen.
Foods that support estrogen balance
- Cruciferous vegetables: broccoli, cabbage and Brussels sprouts may support estrogen metabolism
- Fiber: may help excrete used estrogen
- Healthy fats: building blocks for hormones
- Probiotic foods: may support the gut bacteria involved in estrogen recycling
Testosterone
Testosterone supports muscle, bone, mood and libido in men and women.
Foods that support healthy testosterone
Foods that support healthy testosterone include zinc-rich foods such as beef, shellfish and pumpkin seeds, healthy fats and eggs, nuts and seeds, and cruciferous vegetables and garlic.
Healthy aging lens
Hormones shift with age. Sleep, strength training and a nutrient-dense diet can support healthy hormone signaling. Continue with hormones, part 2.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
What the research shows
Food choices can shift how the body processes estrogen. In a 2000 study by Fowke and colleagues, 34 healthy postmenopausal women were helped to add Brassica vegetables such as broccoli and cabbage to their daily diet. After adjusting for other dietary factors, every extra 10 grams a day was linked with a small rise in the urinary ratio of 2-hydroxyestrone to 16-alpha-hydroxyestrone, a marker of how estrogen is broken down. The crude, unadjusted change was not significant, and this marker has not been proven to predict health outcomes.
Zinc is important for testosterone. In a 1996 study by Prasad and colleagues, zinc levels tracked with testosterone in 40 healthy men aged 20 to 80. When four young men followed a low-zinc diet for 20 weeks, their testosterone fell from about 40 to 11 nmol/L, and when nine older men with marginally low zinc took zinc gluconate for 3 to 6 months, it rose from about 8 to 16 nmol/L. The groups were very small and there was no placebo group, and extra zinc is unlikely to help people who already get enough.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Would hormone testing help us understand whether my symptoms relate to estrogen, progesterone or testosterone?
How might my diet be affecting my estrogen, progesterone or testosterone?
Which foods could support healthy hormone balance for me?
Would hormone labs help us see whether diet changes are making a difference?
Frequently asked questions
What is estrogen dominance?
Estrogen high relative to progesterone, or not cleared well.
Can diet affect hormones?
Diet supports hormone production and metabolism, though it isn’t a treatment for hormone disorders.
Which foods support estrogen metabolism?
Cruciferous vegetables, fiber and probiotic foods.
What foods support testosterone?
Zinc-rich foods, healthy fats and eggs.
Sources
- Fowke JH, Longcope C, Hebert JR. Brassica vegetable consumption shifts estrogen metabolism in healthy postmenopausal women. Cancer Epidemiol Biomarkers Prev 2000. PMID: 10952093. https://pubmed.ncbi.nlm.nih.gov/10952093/
- Prasad AS, Mantzoros CS, Beck FW, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition 1996. PMID: 8875519. https://pubmed.ncbi.nlm.nih.gov/8875519/
- Goldin BR, et al. Estrogen excretion patterns and plasma levels in vegetarian and omnivorous women. N Engl J Med 1982. PMID: 7144835. https://pubmed.ncbi.nlm.nih.gov/7144835/
- Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas 2017. PMID: 28778332. https://pubmed.ncbi.nlm.nih.gov/28778332/
- Leproult R, Van Cauter E. Role of sleep and sleep loss in hormonal release and metabolism. Endocr Dev 2010. PMID: 19955752. https://pmc.ncbi.nlm.nih.gov/articles/PMC3065172/
- MedlinePlus: Hormones
- MedlinePlus: Menstruation
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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