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Estrone is a steroid hormone that is produced in small quantities by the ovary and adrenal gland. It is the predominant form of estrogen during menopause. (source)
Low serum estrone levels in women can be influenced by physiological factors related to hormone regulation, particularly in the ovaries and adrenal glands, which are essential for estrone production. From a nutritional perspective, a diet lacking in essential nutrients like vitamins and minerals, as well as inadequate intake of healthy fats, can impact hormone synthesis. (source, source)
Incorporate cow's milk: Cow's milk has been shown to increase serum estrone levels. Cow’s milk contains estrogen, and research demonstrates that this milk is absorbed by the body, increasing levels of serum estrone. (source) Recommendation: Consume at least 8 oz of cow's milk daily.
Incorporate yams: Yams have been shown to increase serum estrone levels. (source) Research suggests that yams contain a protein that stimulates biosynthesis of female sex hormones. (source) Recommendation: Consume at least one ½ cup serving of yams daily.
Active recovery: Physical activity has been shown to be inversely related to estrone concentrations. (source) Estrone is stored primarily in fat tissue that is oxidized during exercise. Further, exercise increases sex hormone-binding globulin which decreases the bioavailability of circulating estrogens. Incorporating active recovery techniques will aid in maintaining estrone concentrations. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Avoid soy-based supplements: Soy intake is negatively associated with estrone levels. (source) Soy contains phytoestrogens, compounds that bind to estrogen receptors and affect estrogen synthesis. Limiting soy consumption will help regulate estrone levels. (source) Recommendation: Monitor soy intake and soy concentrations in supplements.
Elevated serum estrone levels in women can stem from both physiological and nutritional factors. Physiologically, the ovaries and adrenal glands produce estrone, and imbalances in hormone regulation can lead to higher levels. Nutritionally, excess intake of estrogen-like compounds found in certain foods, such as soy products, can contribute to elevated estrone levels. (source, source)
Prioritize fiber-rich foods: Low-fat, high-fiber diets have been shown to decrease estrone levels. (source) Fiber binds to estrogen in the intestine, and it decreases the reabsorption of estrogen in the colon, thereby reducing estrone levels in the body. (source, source) Recommendation: Incorporate 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)
Avoid alcohol: Alcohol has been shown to increase estrone levels. (source) Alcohol promotes the biosynthesis of estrogens, and it negatively affects the metabolism of estrogen in the liver. Limiting alcohol intake will help regulate estrone concentrations. (source, source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with grape seed extract: Grape seed extract has been shown to mediate estrone synthesis. (source) Grape seed extract contains compounds that inhibit aromatase, an enzyme that promotes the biosynthesis of estrogens, thereby decreasing estrone levels. (source) Recommendation: Supplement with at least 200 mg of grape seed extract.
