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Estradiol is a potent sex hormone produced by the ovary that regulates the menstrual cycle and numerous organ systems of the body. It is the most abundant estrogen during the female reproductive years. (source)
Low serum estradiol levels in women can stem from physiological factors affecting hormonal balance, particularly in the ovaries, where estradiol is primarily produced. Nutritional factors like inadequate intake of nutrients essential for hormone synthesis, such as certain vitamins and minerals, can contribute to decreased estradiol levels. (source, source)
Prioritize foods high in vitamin D: Vitamin D and estradiol concentrations are positively associated. (source) Vitamin D ingestion supports estradiol concentrations through a variety of mechanisms. Most notably, vitamin D has been shown to support processes that support the conversion of sex hormones to estradiol. (source) Recommendation: Consume at least one serving of foods high in vitamin D daily.
One serving examples: Rainbow Trout (3 oz), Salmon (3 oz), Maitake Mushrooms (sliced) (1 cup), Fortified Milk (8 fl. oz)
Active recovery: Physical activity has been shown to be inversely related to estradiol concentrations. (source) Exercise increases sex hormone-binding globulin that decreases the bioavailability of circulating estrogens. Incorporating active recovery techniques will aid in restoring estradiol concentrations. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with vitamin D: Vitamin D and estradiol concentrations are positively associated. (source) Vitamin D ingestion supports estradiol concentrations through a variety of mechanisms. Most notably, vitamin D has been shown to support processes that support the conversion of sex hormones to estradiol. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.
High serum estradiol levels in women can stem from physiological factors like hormonal fluctuations, particularly during the menstrual cycle, where the ovaries play a key role in estradiol production. Nutritionally, certain dietary choices and lifestyle factors can influence estrogen levels, such as consuming phytoestrogen-rich foods and maintaining a healthy weight. (source, source)
Prioritize fiber-rich foods: Eating a high-fiber diet has been shown to decrease estradiol concentrations. (source) Fiber binds to estrogen in the intestine, and it decreases reabsorption of estrogen in the colon, thereby reducing estradiol levels in the body. (source, source, source) Recommendation: IIncorporate fiber-rich foods with the target of at least 30 g of fiber per day.
One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)
Maintain an athletic body composition: Estradiol has been associated with increases in body fat. (source) Estrogen is synthesized in adipose tissue where it is then converted to estradiol. (source, source) Maintaining an athletic body composition will decrease estradiol concentrations. Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with fiber: High fiber consumption has been shown to reduce serum estradiol levels. (source) Fiber binds to estrogen in the intestine, and it decreases reabsorption of estrogen in the colon, thereby reducing estradiol levels in the body. (source, source, source) Recommendation: Supplement with at least 10g of fiber daily.
