How to Fix Estrogen Dominance Using Functional Nutrition

Learn how to fix estrogen dominance with functional nutrition to reduce symptoms, support detox pathways, and restore hormone balance.

What is Estrogen?

Before we dive into how to fix estrogen dominance, it’s important to understand what estrogen is and why imbalances happen. Estrogen is divided into three primary forms: estradiol, estrone, and estriol. Estradiol builds the endometrium for possible pregnancy. It is also beneficial for bone health, insulin sensitivity, healthy weight management, neurotransmitter balance, sleep, mood, concentration, memory, hair, skin, vaginal pH and lubrication, and cardiovascular health. Estrogen dominance may have adverse health consequences, which include endometrial cancer, gallstones, clotting issues, heavy bleeding, menstrual cramping, tender or fibrocystic breasts, mood disturbances, acne, fibroids, headaches, and weight gain. In cycling females, estradiol is predominantly made in the ovaries. Estradiol levels are highest during the ovulatory phase and lowest in the early follicular phase.

How to Fix Estrogen Dominance

Learning how to fix estrogen dominance may be one piece of the puzzle impacting your overall health and wellbeing by presenting itself in various symptoms such as low energy, insomnia, weight gain, and low mood. Working with a functional practitioner will help to address the root causes of your symptoms. In this article, we’ll walk through how to fix estrogen dominance step by step through functional nutrition, labs, and helpful tips.

Common Symptoms of Estrogen Dominance

Here are the symptoms you might experience if you’re trying to figure out how to fix estrogen dominance in your body:

• Heavy Bleeding
• Fibroid Growth
• Menstrual Cramping
• Tender or Fibrocystic Breasts
• Low Mood
• Fatigue
• Acne
• Headaches
• Weight Gain
• Clotting Issues
• Gallstones

Estrogen dominance may lead to low progesterone levels leading to an imbalance between estrogen and progesterone. Progesterone is our “relaxing chill pill” hormone. Balanced optimal levels of estrogen and progesterone mean low levels of anxiety, a calm mood, & better stress resilience due to progesterone’s interaction with GABA receptors.

Potential Root Causes of Estrogen Dominance

Understanding how to fix estrogen dominance starts with knowing its potential root causes.

• Obesity
• Insulin Resistance
• Diabetes
• Inflammation
• Chronic Stress
• PCOS
• Elevated Androgens
• Perimenopause
• Poor Detoxification
• Endocrine Disrupting Chemicals (EDCs)
• High Alcohol Intake
• Gut Dysbiosis or Imbalance in the Gut Microbiome
• DHEA/Testosterone/E2 (Estradiol) supplementation

Labs to Assess Estrogen Dominance

Understanding how to fix estrogen dominance may require functional labs to assess whether or not you are dealing with estrogen dominance or potentially another hormonal imbalance.

• GI-MAP: to assess β-Glucuronidase & Estrogen Clearance. If you would like to further evaluate Phase 3 of estrogen detoxification, looking at stool testing using the GI-MAP stool test is necessary to evaluate the gut microbiome. You would need to look specifically towards the intestinal health markers page at GI Markers: β-Glucuronidase. Your functional practitioner will recommend dietary changes as well as targeted supplementation to help modulate these three pathways. (Phase one, two, and three of estrogen detox) β-Glucuronidase: elevated levels associated with gut dysbiosis (an imbalance in the gut microbiome), estrogen dominance, or poor detoxification. High beta-glucuronidase levels can lead to estrogen being reabsorbed instead of eliminated → worsens estrogen dominance.
• DUTCH: Assessing Poor Estrogen Clearance, Estrogen Metabolism Pathways (Phase I & II detox), Estrogens (E1, E2, E3), Estrogen Metabolites (2-OH, 4-OH, 16-OH pathways), Progesterone shows how your hormones are metabolizing. You will see the three phases of estrogen metabolism or estrogen detoxification. Phase 1 metabolism is shown as 2-OH-E1 (low) , 4-OH-E1 (in range), and 16-OH-E1 (high). Deficiency in certain nutrients will lead to insufficient phase 2 of the estrogen detox phase or insufficient methylation of the estrogen metabolites (Phase 2 Metabolism). (2-Methoxy-E1 + COMT enzyme)

Look at hormone and gut health since the estrobolome in the gut helps metabolizes estrogens (3). Use DUTCH test to look at poor estrogen clearance, estrogen metabolism pathways (Phase I & II detox), estrogens (E1, E2, E3), estrogen metabolites (2-OH, 4-OH, 16-OH pathways), progesterone. Urine/saliva is more accurate than blood (serum) testing that is typically used in conventional medicine. Urine + saliva testing often give the clearest root-cause view.

My storefront is linked here to order functional labs for gut microbiome imbalances, hormonal imbalances, or vitamin/mineral deficiencies. If you need help creating a personalized functional nutrition care plan based on the interpretation of the labs, you can work with us here.

Functional lab testing would be a good idea if you really wanted to hone in on the specifics of gut microbiome imbalances, hormonal imbalances, vitamin/mineral deficiencies.

Diet/Nutrition

Here’s what to eat (and why) when you are learning how to fix estrogen dominance through functional nutrition:

• Support liver health: prioritize liver support since it helps detox and eliminate excess estrogen via the Phase 1 and Phase 2 liver detox pathways. This is to prevent estrogen recirculating. Liver Health: Sluggish phase 1/2 liver detox impairs hormone clearance & contributes to estrogen dominance + PMS symptoms.
• Diindolylmethane (DIM) has shown to improve hormone health and metabolism by promoting the elimination of potentially harmful estrogen metabolites. (found in cruciferous vegetables or in supplement form)
• Broccoli Sprouts:
• Cruciferous Vegetables:

Tip: Keep a food journal so that pre and post meals you can become more in tune with your body and see how certain meals make you feel. Continuously check in with yourself to see how you are feeling, this is the type of subjective information that only you can know for yourself and make sure to share this information with the dietitian that you are working with!

Supplements, Probiotics, and Medicinal Herbs

Discuss supplements with your dietitian to determine which will be the best fit for you. Always consult your healthcare provider prior to beginning a new supplement. 

Consider dosages, timings, and if should be taken with or without meals for optimal absorption. Below are supplement and herbal support that support how to fix estrogen dominance, but always work with a functional medicine dietitian for tailored guidance.

• Basic Supplements:
• Advanced Supplements:
• Adaptogenic Herbs:
• Herbs:
• Probiotic Strains:
• Loose Leaf Teas:

You may order from my supplement dispensary below through Fullscript’s catalog where each brand and product meets strict top quality standards. You can learn more about third party testing here.

My supplement dispensary is linked here and you do not need to be a client to place an order.

Nutrition & Lifestyle Tips

These nutrition and lifestyle tips are actionable steps you can take toward how to fix estrogen dominance starting today.

• Breath work sessions or checking in with yourself during the day to make sure that you are breathing deep abdominal breaths instead of shallow, rapid chest breathing.
• Consume magnesium-rich food sources to promote relaxation and regulate overall mood.
• Consume fermented foods to improve beneficial gut microbiome diversity and maintain balance. You may also choose to supplement with a high quality probiotic supplement.
• Hydrate with adequate water intake with mineral-rich salts like Celtic sea salt or Himalayan pink salt.
• Daily early morning sunlight exposure to help regulate the circadian rhythm. (the sleep-wake cycle)
• Daily sunlight exposure during optimal timings, typically around noon, for Vitamin D3 production.
• Reduce overall caffeine intake.
  

Gentle reminder: It’s important to be patient during this process of healing which may take some time but will ultimately be worth it in the long run. You got this.

Note: Don’t stress yourself with an all or nothing mentality where you feel like you have to implement everything on this list all at once. Sometimes in order to reach the end goal, you need to take baby steps at first and build these habits bit by bit.

Conclusion