Best Ways to Increase Estrogen Naturally (A Follicular Phase Guide)

Maybe it's more in the mainstream discussion, or more of our customers are nearing perimenopause, but more and more when are asking about how to increase their estrogen levels. Usually it comes from a woman who's seen her bloodwork, or who just has a feeling — a thin lining, a short cycle, skin that's lost its glow — that her estrogen isn't what it used to be. Let's discuss it from both the Western side and the TCM side, because it's helpful to understand why estrogen might decrease, not just a supplement list.

Estrogen is the hormone of bloom. It builds your uterine lining, matures your follicles and, when you're in your reproductive years, gets your cervical fluid ready to welcome sperm. Without enough of it, your whole cycle struggles to get off the ground.

What Is Estrogen Actually Doing in Your Cycle?

In Western medicine, estrogen rises through the first half of your cycle — the follicular phase — as your follicles mature and prepare to release an egg. In Traditional Chinese Medicine, I think of this same window as the Yin phase. Yin is the cool, moist, nourishing, building energy. It's the soil before the seed. Estrogen, in a sense, is Yin made biochemical.

When Yin is depleted — from stress, overwork, poor sleep, weak boundaries or just a body that's been running on empty for years — estrogen often follows it down. This is why I rarely treat "low estrogen" as an isolated number. I treat the whole woman who's depleted. Nourishing the woman usually relates to more bountiful estrogen.

Why Does Low Estrogen Happen?

A few of the most common causes I see in my patients:

• Chronic stress (cortisol and estrogen share a resource pool — your adrenal glands — and cortisol wins when stress is high)
• Under-eating or very low body fat, since fat tissue actually produces estrogen
• Perimenopause, or simply being in your late 30s and 40s, when follicle quantity and quality naturally shift
• PCOS and other conditions that disrupt ovulation
• Poor liver function, since your liver is responsible for clearing used estrogen so your body can make fresh, usable estrogen
• Xenoestrogen exposure from plastics and household products — I've written a whole post on this one, because it matters more than people realize

If you suspect low estrogen, please get actual bloodwork done with your doctor or care team, or check out the MIRA app, before you start stacking supplements. This way you're not guessing in the dark.

What Are the Best Ways to Increase Estrogen Naturally?

Here's where I get to share what I've seen actually move the needle, over 20-plus years of clinical practice. This isn't a quick fix but it is real support for a body trying to find its rhythm again.

1. Feed your follicles with healthy fat and cholesterol

Estrogen is made from cholesterol. If you've been eating low-fat for years (I see this constantly), your body may literally lack the raw material to make hormones. Avocado, olive oil, grass-fed butter, egg yolks — don't fear them.

2. Add phytoestrogen-rich foods, with nuance

Flaxseeds, sesame seeds, chickpeas, and lentils contain plant compounds that can gently modulate estrogen — sometimes raising it, sometimes balancing it, depending on what your body needs. I'm not a fan of soy isolate and processed soy products, but whole, fermented soy foods in moderation are fine for most women.

3. Support your liver so estrogen can actually circulate well

Cruciferous vegetables — broccoli, cauliflower, Brussels sprouts — help your liver metabolize estrogen properly. This isn't about making more estrogen out of thin air; it's about making sure the estrogen you have is being used and cleared well, not recirculating in a form your body can't use.

4. Sleep like it's your job

I know, I know. Easier said than done? But your hormones are made and regulated largely while you sleep. Seven to nine hours, dark room, no phone glow an hour before bed. This one is free and it is SO underrated. Explore Sleep hygiene.

5. Reduce your xenoestrogen load

Plastic food containers, conventional body products, and certain household items contain compounds that mimic estrogen poorly and confuse your endocrine system. I go deep on this in my post on household items affecting fertility — it's worth a read.

6. Let your Yin phase actually be a Yin phase

This is the one most women skip. Yin needs rest, moisture, and nourishment to build. If you are sprinting through the first half of your cycle the way you sprint through the second, you are working against your own biology. Slow mornings, warm foods, less high-intensity exercise during this window. It really makes a difference.

7. Work on your boundaries

Practice saying No, and meaning No. I see boundaries as protecting our Yin reserves. We say No so that we don't abandon ourselves. We say No to protect our peace and our space. When we say Yes, when we mean No, we can be sure that it's burning up our Yin reserves. It's a practice, but it's so worth it. 

What About Herbs and the Follicular Phase?

This is where plant allies come in. Herbs like white peony and dong quai have been used in Chinese medicine for centuries to nourish Blood and Yin — the foundation estrogen is built on. I absolutely love and swear by herbs (it's our entire business these days!) because they are powerful, and in my opinion, a healthy place to start before looking towards HRT. Many women pair the daily ritual of plant medicine with their care team's protocol, and the consistency itself becomes part of the healing.

Our fertility tea for your follicular phase was formulated with exactly this window in mind — to nourish Yin while your follicles are developing and asking to be tended. It's a relationship you build with your cycle, sip by sip.

When Should You Loop In Your Doctor?

While bloodwork can give you a snapshot of a moment in time in your cycle, I actually much prefer the MIRA app, so you have more daily tracking of what's happening each day of your cycle. Labs taken on day 3 may look completely different from labs taken day 10. Especially during perimenopause, where your hormones might be spiking and plummeting, the snapshot of one moment is less helpful than a longer reading.

If your cycles are irregular, your periods have gotten very light, or you're navigating something like PCOS, endometriosis, or perimenopause, it's helpful to know what's actually happening. 

Your estrogen is not just a lab value. It's part of your bloom, your Yin, your capacity to build something — a lining, a follicle, a life. Be patient with her. She responds to care, not force.

Questions women ask

What foods increase estrogen naturally?

Flaxseeds, sesame seeds, chickpeas, and lentils contain phytoestrogens that can gently support estrogen levels — pair them with cruciferous vegetables so your liver can metabolize estrogen well, not just produce more of it.

How long does it take to raise estrogen naturally?

In my clinical experience, most women need at least three full cycles (about 90 days) before they notice a real shift — follicles take roughly that long to mature, so patience matters here.

Can low estrogen affect fertility?

Yes — estrogen thickens your uterine lining and helps follicles mature, so low estrogen can show up as a thin lining, irregular cycles, or trouble conceiving. Bloodwork with your doctor is the only way to know your actual levels.

Are herbs safe to take alongside estrogen support?

Many women pair herbal support with their care team's protocol, but always loop your doctor or acupuncturist in first, especially if you're on fertility medication or hormone therapy.