Can you have normal levels of estrogen and still be considered estrogen dominant? What exactly does this hormonal imbalance do to your body?
What is a hormone imbalance?
Hormone imbalances can occur in both women (AND MEN!) and often are caused by the body producing too much or too little of something. An example of this occurs if your estrogen and progesterone levels aren’t in sync. They work as a check and balance system in both men and women and need each other to perform their functions. Although opposites (estrogen is a stimulant and progesterone is calming) they also complement each other.
What exactly is estrogen though?
Estrogen is a group of steroid hormones that promote the development and maintenance of female characteristics in the body such as the breasts. Overall, estrogen is produced in the ovaries, adrenal glands and fat tissues. More specifically, the estradiol and estrone forms are produced primarily in the ovaries in premenopausal women, while estriol is produced by the placenta during pregnancy. Estrogen builds endometrial lining and regulates the menstrual cycle as well as supports the serotonin levels in the body. Produced by the ovaries, it helps prevent bone loss and works together with calcium, vitamin D and other hormones and minerals to build bones. It increases the vaginal wall thickness and lubrication and increases fat in the areas around the breasts and hips. As an upper, it can also cause anxiety and insomnia when in excess which is why we need progesterone!
Besides balancing estrogen and creating calming receptors and sleep, progesterone supports the maturation of uterine lining, thyroid function, and serves as s building block for cortisol, androstenedione and aldosterone. Production of the hormone progesterone increases after ovulation in the middle of a woman's cycle to prepare the lining to receive and nourish a fertilized egg so it can develop into a fetus. If ovulation doesn’t occur, progesterone is not produced and estrogen dominance occurs. There is believed to be a link between corpus luteum deficiency (low progesterone output) and premenstrual syndrome (PMS). Women who are experiencing PMS symptoms have a higher ratio of estrogen to progesterone which is another reason why achieving balance between estrogen and progesterone production is very important.
Estrogen dominance is a form of a hormone imbalance which is more common in women than men and is more based off on the progesterone levels than the estrogen levels. So you can actually have deficient and normal levels of estrogen and still experience dominance if your levels of progesterone are too little. Obviously excess estrogen would cause this as well.
So how do I know if I am estrogen dominant?
Here are 10 signs and symptoms of estrogen dominance which can range from mild to severe:
1. Breast tenderness, lumpiness, enlargement, fibrocystic breasts
2. Mood swings, depression, anxiety
3. Water retention/weight gain, bloating
4. Menstrual cramps
5. Food cravings, sweet cravings, chocolate cravings
6. Irregular periods, spotting, short cycles
7. Insomnia and/or restless sleep
8. Foggy thinking, memory difficulties
9. PCOS/Endometriosis
10. Breast, uterine, cervical, or ovarian cancer
Did you know that estrogen dominance can cause different parts of your body to stop functioning properly? Your thyroid, liver function, adrenals, and your menstrual cycle are all affected by estrogen. Slower clearance of estrogen and depleted progesterone is often caused by poor liver function due to:
1. Excessive alcohol consumption
2. Hypothyroidism
3. Drugs or other toxins
4. Stress
5. More cortisol = less progesterone
6. Birth control pills
7. Synthetic hormones + phytoestrogens from skin products, plastics, or medications
8. Poor diet
9. Being deficient in magnesium, zinc, copper, and B complex vitamins
10. Lack of exercise
Micronutrients and macronutrients that help improve hormone balance and can attribute to estrogen dominance when depleted in the body are magnesium, zinc, and omega 3’s. These three are needed to maintain adequate levels of estrogen and progesterone.
Magnesium
Magnesium helps with estrogen balance in women specifically to treat PMS symptoms. It is also used to support thyroid and adrenal health which would be off-balance in people with estrogen dominance. Since estrogen dominance also causes insomnia or restless sleep, magnesium can help with that as well.
For the average male, the RDA for magnesium is 350 mg and for females it’s 300mg (although for pregnant women its 450mg) and can also be said to range varying on your weight from anywhere between 400-600 mg. Foods high in magnesium include kelp, wheat, almonds, cashews, brewer’s yeast, brazil nuts, etc. Magnesium can also be used as a supplement in a powder form taken with water and is recommend before bed as it can make you sleepy
Zinc
Zinc functions in more enzyme reactions than any other mineral. It affects hormonal balance in men and women specifically during puberty and throughout the rest of the life. Low levels of zinc can be contributing factors to abnormal ovarian development, disruption of the menstrual cycle, infertility and miscarriages. Although oysters have the high levels of zinc, large amounts can also be found in seeds such as pumpkin, nuts such as brazil and pecan, and legumes such as split peas and peanuts. The RDA is 15 mg for men and 12 mg for women but could be suggested up to 20-30mg/day for men and 30-45mg/daily for women if you are experiencing hormonal imbalances.
Omega 3’s
Foods high in Omega-3 include fish, vegetable oils, nuts, flaxseed oil, and leafy vegetables. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also support inflammation as well as the adrenal and thyroid glands which can be affected during hormonal imbalance. Optimal levels of omega-3 are associated with improved sperm quality and function in men, and appear to prolong a woman’s fertile years and to improve the quality of her eggs. High levels of omega 3’s are found in wild-caught cold water fish.
Other recommended synergistic foods, nutrients, and herbs:
Fiber: A high fiber diet such as Eating for Health will help with the excretion of excess estrogen, because the fiber will bind to the estrogen, preventing it from being reabsorbed before it can be eliminated. Fiber also helps with inflammation caused my hormonal imbalance and can be found in foods like flaxseed oil. Therapeutic dosages from 25g-30g daily are recommended.
Sage: Helpful phytoestrogens such as sage can be beneficial in many cases where they effectively block other more harmful estrogens from binding to estrogen receptors throughout the body. So instead of always being harmful, they can decrease the effects of estrogen if estrogen is high and increase the effects of estrogen if estrogen is low. The intake should still be small and come from food only and not supplementations.
B Complex Vitamins: The B vitamins, especially B6, folate, and B12, are vital for hormone balance, fertility, and healthy babies. When supplementing, be sure to take the full B complex, as they all work together, and imbalances can occur if some are in short supply. Also, decreasing your intake of substances that deplete the body of B vitamins, like alcohol and sugar, will likely contribute to hormonal balance.
Calcium: Estrogen enables the body to both retain and utilize calcium more efficiently, so when estrogen is not being produced in quantity, calcium is not as easily absorbed. Calcium, as bone, has also been shown to be linked to androgen production and, thereby, male fertility. The best time to eat foods high in calcium is during the luteal phase. Perhaps this is because estrogen levels in the luteal phase never drop as low as they do at the beginning of the follicular phase. Recommended dosage: 250–1,250 mg.
Iron: Menstruating women lose significant quantities of iron when they bleed, its important eat iron-rich foods around the time of menstruation, such as all meats, poultry, and their livers; seafood; pumpkin and sesame seeds; dark leafy greens; dried fruits; beans and legumes; and herbs such as nettles, sorrel, burdock, and dandelion root. Consuming vitamin C-rich foods with plant sourced iron will aid its absorption. Severe iron deficiency can affect hormones to the point where it can cause when to be infertile. Iron should only be supplemented if there is a known deficiency, and the optimal therapeutic lever is 27 mg.
Vitamin E: Vitamin E regarding hormone regulation can help prevent miscarriages, endometrial development, and placental health. It’s important to eat plenty of nuts, seeds, and soaked, sprouted, or fermented whole grains to obtain the therapeutic dosage of 400 IU daily with foods alone or with a multi-vitamin or mineral supplementation. The best time to eat foods high in vitamin E is during your follicular phase, when your body is building up the endometrial lining. (Bauman, 2012).
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