As women move through perimenopause and menopause, many begin searching for ways to support changing hormone levels naturally. Questions like “how do I increase estrogen?” or “what are the best estrogen supplements?” are incredibly common during this stage of life.
Hormonal changes during menopause can affect everything from sleep and mood to bones, muscles, skin and overall wellbeing. Understanding what oestrogen does and how to support your body during this transition, can help women feel more informed and empowered.
Oestrogen and estrogen
“Oestrogen” and “estrogen” are simply different spellings of the same hormone. In Australia and the UK, “oestrogen” is more commonly used, while “estrogen” is the American spelling.
Oestrogen plays an important role in many systems throughout the body, including:
- Bone health
- Skin health
- Cardiovascular health
- Mood regulation
- Nervous system function
- Vaginal tissue health
During perimenopause and menopause, oestrogen levels naturally fluctuate and eventually decline.
Symptoms of low estrogen
Declining oestrogen levels may contribute to a range of symptoms during menopause.
Some common symptoms associated with low oestrogen may include:
- Hot flushes
- Night sweats
- Sleep disturbances
- Mood changes
- Joint discomfort
- Dry skin
- Vaginal dryness
- Brain fog
- Fatigue
- Reduced libido
Every woman experiences menopause differently, and symptom severity can vary significantly.
Estrogen supplements
Many women look for estrogen supplements or natural support options during menopause.
Support may include:
- Hormone replacement therapy (HRT)
- Nutritional support
- Herbal support, especially red clover, shatavari and hops
- Lifestyle changes
- Stress management
- Sleep support
While some women choose prescription hormone therapy, others prefer to focus on supporting their body holistically through nutrition, exercise, sleep and herbal support.
How to increase estrogen
There is no single food or supplement guaranteed to dramatically “increase” oestrogen levels naturally. However, supporting overall hormonal wellbeing may help women feel more balanced during menopause.
Helpful strategies may include:
- Eating enough protein
- Including healthy fats in the diet
- Strength training and regular movement
- Prioritising sleep
- Managing stress
- Supporting nutrient intake
- Limiting excess alcohol
- Maintaining healthy body composition
How to improve estrogen
Many women searching “how to improve estrogen” are really looking for ways to better support their body through hormonal changes.
Supporting sleep, nervous system health, stress resilience and overall wellbeing may help women feel more supported during menopause transition.
Sleep is particularly important, as poor sleep can worsen:
- Hot flushes
- Mood changes
- Fatigue
- Stress tolerance
- Recovery
How to boost estrogen
Searches for “how to boost estrogen” are common online, however hormonal health is complex and not simply about forcing hormone levels higher.
The body’s hormonal balance is influenced by:
- Stress
- Sleep
- Nutrition
- Age
- Body composition
- Exercise
- Overall health
This is why holistic support often becomes important during menopause.
How can I raise my estrogen levels quickly?
Many women understandably want fast relief from menopausal symptoms. However, hormone changes during menopause occur gradually and support strategies often take time and consistency.
Women considering hormone replacement therapy should discuss options with their healthcare professional.
For women preferring non-prescription support, focusing on:
- Sleep
- Stress management
- Nervous system support
- Exercise
- Nutrition
- Herbal support
may help support overall wellbeing during this transition.
Best over the counter estrogen pills
There are many over-the-counter products marketed toward menopausal women, however not all products are equal.
When choosing a supplement, women may wish to consider:
- Ingredient quality
- Whether the formula is evidence-informed
- The intended purpose of the product
- Whether the formula supports symptom management and overall wellbeing
- Whether it aligns with their personal health needs
Rather than simply searching for “estrogen pills”, many women benefit from a broader approach to supporting sleep, stress resilience, nervous system health and overall wellbeing during menopause.
How to increase oestrogen levels naturally
Women often ask:
- How can I get more estrogen?
- How do you get more estrogen?
- How to raise oestrogen levels?
- How to boost oestrogen levels?
While there is no guaranteed natural way to rapidly increase hormone levels, lifestyle and nutritional support may help women better support their body during this stage.
Helpful foundations may include:
- Resistance training
- Adequate protein intake
- Healthy fats
- Sleep support
- Managing chronic stress
- Supporting bone and muscle health
Declining oestrogen levels may also affect bone health over time, which is why nutrients such as calcium, magnesium, vitamin D3 and vitamin K2 become increasingly important during menopause.
Our Bone & Muscle Support combines calcium citrate and magnesium citrate with vitamin D3 and vitamin K2 to support bone health, muscle function, nervous system health and cardiovascular health during midlife.
Supporting menopause symptoms naturally
For many women, menopause support is less about “fixing hormones” and more about supporting the body through a significant life transition.
Our Menopause Day Formula was formulated to support women experiencing daytime menopausal symptoms and overall wellbeing during menopause.
For women struggling with sleep disruption, night sweats and night-time symptoms, Menopause Night Formula was designed to support sleep quality and nervous system health overnight.
Supporting your body through hormonal change
Menopause is a natural transition, but that does not mean women need to simply “put up with” symptoms unsupported.
Whether women choose medical support, lifestyle strategies, nutritional support or a combination approach, the goal is ultimately the same: helping women feel healthier, more comfortable and more supported through this stage of life.
