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I write and talk about phytoestrogens on this blog a lot.
Phytoestrogens are estrogen-like compounds that come from plants, and are found in particularly high quantities in soy and flax seeds. Lower quantities of phytoestrogens can be found in all legumes and nuts, such that women with sensitive hormonal systems may find themselves reacting to chick peas, black beans, or macadamia nuts (all foods that I personally react to).
Most paleo authors are hard-liners on the issue of whether we should consume phytoestrogenic foods: the answer is “no.”
Why? Their concern is that the hyper-estrogenic character of the phytoestrogens in the Standard American Diet contributes to inflammation, to the feminization of the male body (such as development of breasts, which is true), and to cancer. These are all considerable risks and I take them very seriously.
When I first began writing in the paleo blogosphere I considered it my duty as “the female paleo expert” to get to the bottom of the phytoestrogen issue fairly and come to the right conclusion about them. Yet after diving deep into the literature I found more questions than I did answers.
There are many several different types of phytoestrogens and they all have different chemical characteristics. There are also different types of estrogen receptors in the body. These different phytoestrogens interact with the estrogen receptors in different and complex ways, and different tissues in the body have different kinds of estrogen receptors…
You can see why it’s so complex.
Looking at data from studies on women and from collecting my own data working with women, I developed my own beliefs about phytoestrogens and what to do about them. As far as I could best tell, phytoestrogens would increase estrogenic activity in many respects for women with low estrogen levels but also perhaps decrease it in other respects. As for women who have high estrogen levels, phytoestrogens may help decrease this excess, since they take up space on estrogen receptors but are not as potent as the body’s own estrogen stores.
Usually, I end up concluding: “you won’t know how phytoestrogens affect you until you try, so eliminate them for a few weeks, then add them for a few weeks, and see what happens.”
That seems to satisfy people well enough, and it really is the most truthful recommendation I can make.
Today I am able to augment that recommendation since I have discovered a bit more clarity about the issue and. Here is, in a nutshell, what I’ve learned:
The body has two types of estrogen receptors
As I have mentioned, the body has two types of estrogen receptors: alpha and beta.
What I did not know previously, however, is that estrogen receptor beta activity to some extent inhibits estrogen receptor alpha activity.
When estrogen receptor alpha is dominant, estrogenic activities in the body get carried out.
When estrogen receptor beta is dominant, on the other hand, estrogenic activities in the body are suppressed.
Now, as I mentioned before, different tissues in the body have different amounts of the two receptors. And, very importantly, different environmental conditions can contribute to the success of one over the other. Having a robust gut flora population, for example, supports estrogen receptor beta activity. The gut flora have a lot of different impacts on hormone levels (healthy gut flora will help break down old hormones and excrete them, for one, or can selectively reabsorb estrogen back into the bloodstream). In this particular case, they help estrogen receptor beta keep a lid on runaway estrogenic activity in the gut and at the gut-bloodstream barrier.
So then what happens when we consume phytoestrogens?
Phytoestrogens, by and large, enhance estrogen receptor beta
Phytoestrogens are estrogen receptor beta agonists (here). This means that they increase the activity of estrogen receptor beta, which you’ll remember inhibits excessive estrogenic activity.
Now of course, different phytoestrogens will do this to different extents, though lignans, some of the most common phytoestrogens and those found in soy, do have this ER-beta enhancing effect.
As a quick aside and demonstration of how this might work in an individual, some of you may remember that I struggle with acne. I noticed that when I consumed phytoestrogens the quality of my skin got worse, despite the fact that estrogen is supposed to help with skin quality. Skin cells have a plethora of estrogen receptors beta, however. So even while I was consuming a plant-based estrogen and even while some estrogen recpetors alpha were certainly active in other parts of my body, my skin quality suffered because the phytoestrogens actually decreased the estrogenic activity in my skin.
This may also be important for particular cancers, specifically the female cancers like breast and ovarian cancer, and also gastroenterological cancers like colon cancer. Like this article demonstrates, “the ER alpha/beta balance seems to have a relevant influence on colorectal carcinogenesis and ER beta appears to parallel apoptosis, thus exerting an anti-carcinogenic effect.” Increasing phytoestrogen consumption may promote ER beta activity, which can lower estrogenic potency in the body as a whole, thereby decreasing the risk for certain cancers.
Of course, there are still very many studies to be done for any of this to be certain, though most professionals in the medical field are interested in the possibilities for phytoestrogens to play a (small) role in cancer prevention and remediation.
Estrogen replacement therapy and the birth control pill on the other hand…
Plant estrogens increase the activity of ER beta and can therefore reduce estrogen dominance, risk of certain cancers, leaky gut, inflammation in the gut, and more.
Estrogens that are synthesized in the laboratory, however, have a much more potent estrogenic effect. For what I can tell of perusing the literature, these estrogens do not have the same bias for ER beta. They activate both ER alpha and ER beta, and therefore do not limit estrogenic potency in the body, but instead may simply directly increase it. They also appear to increase inflammation and risk of disease in the gut, as illustrated by this study.
The body has many mechanisms in place to help modulate estrogen levels in the blood: the liver filters out excess, “old” hormones for example, and the pituitary gland produces less estrogen of its own if its detects higher levels of circulating estrogen in the bloodstream.
But those may not be sufficient to handle the extra estrogen load that comes from the birth control pill and high levels of hormone replacement therapy. From what I can tell, any time you signficant reduce pure estrogen levels above what is “normal” or “healthy” you increase your risk for a lot of things, including inflammation, mood swings, ulcerative colotis, colorectal cancer, breast cancer, ovarian cancer and uterine cancer.
What to do about it
First and foremost, I think the best thing to do for women who eat a paleo diet is “not all that much different.”
I think it may be wise to re-consider our ban against soy and other phytoestrogenic foods, particularly for women who are estrogen dominant. In fact, I recommend at very least that estrogen dominant women experiment with a very small serving of soy or flax, or a moderate serving of chick peas or other beans, daily for two weeks to see if positive changes happen.
I think women who are going through menopause may wish to seriously consider consuming phytoestrogens to see if it helps alleviate symptoms. This can help with some menopausal symptoms by increasing ER alpha activity to some extent, but will most likely prevent increasing the risk of cancer by the complementary increase in ER beta. There is a chance phytoestrogens will simply make your own symptoms worse, but there is enough evidence out there to suggest it is worth a shot.
The potential risk of elevated estrogen levels from supplementation does not mean I am necessarily against using pharmacological estrogen for various conditions: sometimes it is entirely appropriate to take estrogen supplements. For example, when going through menopause, small doses of hormones may be more helpful than harmful, as a low dose of estrogen will most likely not overwhelm estrogen receptors alpha and beta. This can be a great way to alleviate symptoms, especially in the short term, though as I mentioned above the phytoestrogenic route may be preferable. For another example, low dose estrogen therapy may be crucial for women with chronically low estrogen levels to help boost bone health, for example. For a final example, if a low enough dose and in good balance with progesterone, birth control pills may be an acceptable method of family planning.
Nevertheless, most data on the relationship between HRT and cancer seems to indicate that there is something worrying there that needs further investigation. My preference for women who are in menopause or otherwise have low estrogen levels is to try to fix things with a nourishing, relaxing paleo approach first, to try playing with phytoestrogens second, and then as a last resort go on a low dose therapy.
…And this, then, is why I now believe phytoestrogens may help reduce the risk of certain diseases and cancers for women, particularly those of us who are estrogen dominant.
Every body is different, but this may be an important piece of information that helps you figure out what the best path forward is for you! As I always say, I am a big fan of personal experimentation.
If you’ve personally done studies on yourself or noticed effects that different phytoestrogens have, please chime in! This is a hugely complex area of health and research… I need all the help and wisdom I can get!
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Stefani, this post was mind-blowing, and also supports a lot of what Magdalena Wszelaki has been saying about consuming flaxseed etc for the purpose of hormone balancing. Love you and all that you do, your positivity and also how open-minded you are at not “sticking” to a certain dogma but instead reexamining and researching and looking for the truth as it stands at this time. You rock <3
awww thanks Elizabeth!! I do my best anyway 🙂
Hi, Stephani,
What do you think the effects of phytoestrogens would be for a post-menopausal woman, particularly for heart heal th protection and sex drive? I am 70 and have just been diagnosed with angina and didn’t know that estrogen was protective of the heart. Thanks
I’d say go for it! 🙂
I struggled to conceive for nearly a year. I read that drinking tea from fresh red clover blossoms (in the legume family and high in phytoestrogens) was an effective way to get pregnant. Red Clover’s association with fertility has a long history. I decided to try it and picked a quart jar of red clover blossoms from our farm daily, poured hot water over them and let it sit overnight before drinking the cool tea in the morning. I was pregnant within a month.
I used to drink a TON of soymilk. It made me feel so good. I had barely-noticeable menstrual symptoms, better skin, and managed weight better. Then I started hearing about phytoestrogens and I scaled way back on my soy consumption.
Granted, in this time I transitioned from being in my 20s to my 30s, but my menstrual symptoms became severe and I gained a lot of weight (particularly in my breasts). Whether there’s a link or if it is just aging, I do know all the research scared me away from soy. But now I feel better about reintegrating it into my diet.
To add another anecdote, two of my good friends are vegans and look AMAZING. Of course their protein sources are primarily soy and chick peas, so who’s to say?
Thanks for shedding more light on this issue! I’ve been reading a lot about the positive effects of phytoestrogens as part of my nutritional therapy course and found it very confusing with all the info I had from the paleo world! Personally I’m not quite sure what my hormonal issue is but I’ve recently (accidentally) taken a phytoestrogenic fenugreek supplement called libifem to boost my libido and it had the absolute opposite effect: my libido vanished, my boobs got bigger and I suffered from insomnia! I’m definitely going to stay well clear…
I just started to get back to a normal cycle after 3 years of Hypothalamic amenorrhea and gaining 20lbs last year in order to try and fix my hormones. I tried seed cycling and I don’t know if it exactly helped, but I didn’t see any bad side effects from it, but have since stopped since getting my period. My question though is my acne is still horrendous and I’m pretty sure it’s hormone related since it’s around my mouth and jaw. Do you think that since I still am consuming quite a bit of Phytoestrogens that it’s contributing to my acne since it affected yours??
Thank you for this article. Finally, it’s so nice to find nutritional content that focuses on women! Like Allison’s post above, I used to drink a lot of soy milk before my periods because it brought me so much relief. I was in my 20’s at that stage, too. I couldn’t tolerate birth control pills; they turned me into a raging shrew! It was such a nightmare, I had to stop taking them. But the soy milk always seemed to soothe me in ways that are hard to describe. It calmed me down. Does that make sense?! Now I’m in my late 40’s, and I have gained quite a bit of weight (especially in my breasts), and again, like Allison, I’d been avoiding soy for years after ready the horror stories about it. I even had given up my beloved freshly ground flaxseeds.
Occasionaly I would use ground flaxseeds and they always gave me relief, so I will be going back to using them in my almond milk smoothies again. Thank you so much for your research! I’ll be sure to check out the rest of your articles.
I am so damn glad, Jen. Please keep me posted on your progress! 🙂
Thank you for writing about this.
I’m sorry if this was answered, but I have a hard time understanding some of the more complicated alpha vs. beta hormone jargon, and so I have a question…
In your opinion, would you say the phytoestrogens COULD potentially be beneficial for women with hypothalamic amenorrhea (low levels of estrogen…non-existent)?
I used to consume soy, but had very heavy periods and lots of headaches (not sure if the soy played a role in this) In any case…I’m HA.
I’d appreciate your help. Please. I’m at a loss. Thank you <3
<3 Please please please…any help would be appreciated!
Also, what is your opinion on maca (Femmenessence)?
Thanks so much!
I would love to hear Stefs take on both of these questions as well (regarding both the phytoestrogens and maca use) in the context of being helpful for someone with hypothalamic amenorrhea. Im a 24 year old female who hasn’t menstruated in over 3 years and have been trying everything under the sun to rebalance hormones and restore fertility…still with no luck. Stef, share your thoughts with us PLEASE! 😀
are you underweight? If yes, you will need to gain weight to menstruate.
Stefanie,
Thank you so much for being brave enough to change your opinion in a public way, particularly being a teacher and leader in the field.
I am fifty years old, and in the first year of not menstruating. I am not experiencing hot flashes. But i do experience insomnia, mood swings, depression, and have gained weight around my stomach, otherwise I am of normal body size.
I am Paleo with minimal nuts and seeds. This past week I ate alot of flax seeds and I got a stiff neck and really bad cravings for more food. I mixed the ground flax with ground milk thistle seeds. I think it might have something to do with the omega 6 content. Anyway that is my observation. That flax seeds in large amounts for me cause food cravings.
Have you ever heard of that before?
No, but I’m not surprised, since estrogen has a reasonably strong impact on neurotransmitter levels like serotonin and dopamine, and can really affect food cravings.
I think the most important thing for women to know if that any hormone, whether derived naturally from foods or through synthetic drugs, will affect you completely differently prior to menopause than during the peri-menopause and menopause phase. And during the latter phases of our menstrual cycle, it fluctuates WILDLY. The other important thing to remember is that your goal is to RETURN to normal levels and then reduce whatever form of hormone supplementation you’ve used. You should NOT continue at a high dose (or sometimes even a moderate dose) unless your symptoms indicate so. Otherwise, your hormones will swing the other way! I literally ruined my life by listening to my doctors’ advice and using these STRONG hormones for so many years.
I have suffered from severe hormonal imbalances since my periods started at 13. I was on the pill in my early 20s for 7 years and then Provera for another 11 years. I felt horrible the whole time. Eventually, these each stopped working and I suffered through for another 20 years with nothing. Eventally, I was told I had PCOS — once medicine finally came up with a name for it. It wasn’t until I stopped consuming dairy (which contains of 60 different hormones), eggs (particularly yokes, which are loaded with hormones) and eliminated all phytoestrogens and xenoestrogens from my diet that my periods resumed. I was thrilled that I had finally found the answer.
Unfortunately, by then I was 53 and, as I had feared, I developed endometrial cancer from being estrogen dominant all those years. I had the surgery, a total hysterectomy, and because I’m still very overweight from all the excess estrogen. I thought for sure my life would finally change now that my ovaries were no longer there to pump out estrogen. Well, I’m now 15 months out, and apparently my estrogen plummeted. (or perhaps because I’d eliminated all sources of it for 2 years prior). Nonetheless, I now have in this short time developed horrific acne, muscle twitches and cramps, extremely thin skin and numerous other problems from my NEW hormonal imbalances. It seems it is going to be an ongoing saga until the day I die! The worst is that I have OUT OF THE BLUE seen my blood sugar go from 120 to 296 (now considered diabetic), my cholesterol sykrocketed, and I’ve gotten debilitating tendonitis (frozen shoulder) in both arms–all just since my hysterectomy. I told doctors these new diagnosises were all hormone related and they looked at me like a looney tune. Nonetheless, I know my body and I know this was the trigger. I HAD NO IDEA about tendonitis being a symptom of menopause. But a quick check on the internet says 70% of people who get frozen shoulder are women between 40 and 60. Turns out, when your estrogen gets too low your muscles and tendons can’t repair themselves from normal activities, let alone overuse. It’s because collagen is needed to repair the tendons and your body can’t produce collagen without estrogen and vitamin c.
Now, after a very difficult last 5 months of being unable to do almost everything without the use of my arms, I have read up on this and for the first time in my life am ADDING phytoestrogens to my diet. I’m afraid to do so because of the chance it could spur cancer regrowth, but at this point what are my options, right? My cancer doc says it should be safe, so we’ll see. Meanwhile, I only wish I had been told about this possible horrific side effect of low estrogen, because it can affect women in many ways. Plantar fasciatis, Achilles tendon tears, rotator cuff tears, carpal tunnel syndrome, tennis elbow–all are types of tendonitis. Had I known I could have prevented this. The sad part is, one you get tendonitis, it forms scar tissue around the tendons that prevents them from working and it often doesn’t go away without surgery. So ladies, be aware, and take precautions at menopause!!
LOVE THIS. Thank you so much for sharing! You’re right that low estrogen can be super potent… I think your phytoestrogen move is wise and I hope I get to hear more about it 🙂
Have you looked into serrapeptase for the scar tissue? I have heard it is really good at dissolving it!
Thank you for this post-based on everything I’ve learned from you about potential benefits of phytoestrogens I’m starting to consume soy daily in hopes to see improvement in a few areas.
What is your favorite way to eat them? I’m starting to try using TVP since it’s so versatile. My husband fried it with veggies and olive oil and I’m going to try adding to oatmeal as well.
I’ve been listening to you and Noelle since the beginning of time-so so so many thanks for everything you do-you’ve inspired and encouraged me on so many levels!
Hehe, thanks Jennifer. I personally have a lot of hummus and falafel – that’s definitely enough phytoestrogen for me. I find that if I have too much I get kind of sleepy and depressed, but if I have one hummus serving – about 200 grams – a day, I sleep better than I have in years and still have good energy throughout the day 🙂
Hi Stefani,
Thank you for your post about the research into the effect of phytoestrogens on estrogen receptors in our bodies. I am 53 and since 3 years suffering from extreme perimenopausal symptoms. Too much estrogen, very low progesterone, insomnia(much better now), breast pain, sporadic menstrual bleeding(not as heavy as before), enormous weight gain around my waist and breasts, debilitating depression and low self confidence, joint pains, facial hair, anxiety attacks(better than before) but worse causing insomnia 10 days before periods. No hot flashes and light acne some times. I have tried bio identical progesterone, which worsened my condition, especially depression and weepiness, synthetic progesterone which resulted in horrible side effects, etc. 4 days ago i started seed cycling, eating 1 teaspoon each of pumpkin seeds and flax seeds. I was menstruating at that time. Now my breasts are bloated and hurt a lot and my depression has worsened. My period also prolonged for ten days. Now i wonder whether the flax seeds are worsening my symptoms although according to research it is supposed eliminate excess estrogen. Is my body too sensitive to phytoestrogens? I definitely do not want to worsen my condition. Will milk thistle help in flushing out excess estrogen? I have already been on anti depressants, which didn’t help me either and am still weaning out of it after 3 years. I really would like to live without this awful depression and anxiety and of course the other symptoms. Could you or anyone here please throw some light on what’s happening here. Has anyone had similar experiences? I just want to live a normal life again. My gynae says my estrogen levels are still too high and will be getting periods for a long time 🙁
Yeah. The phytoestrogens I would guess would make it worse. And DON’T take a ton of milk thistle – at least go slowly at first if you want to try – because it’s actually a phytoestrogen! (Though no one talks about it.) There are a lot of other things that could be at play here – inflammation? Gut issues? leftover neurotransmitter imbalance from the antidepressants? I would consider looking into those as indirect influences that could have a big effect
I stopped the seeds after 4 days. I’ve been having bleeding for 16 days and the last 3 days have been extreme. I am going to my gynae and get some help for this misery dogging me for 3 years now. I do have a sensitive stomach. I cannot tolerate fibrous foods like raw veggies. It is getting better though. I go for regular gynae check ups all is fine. Except for terrible hormone imbalances. Thank you for your prompt reply and thoughts.
Hi! I found your article really interesting. I have been researching phytoestrogens for butt, hip, thigh, and breast growth. I am very small and would do anything to have bigger thighs especially (I know people say exercise but I feel like there has to be a way for my body to become bigger in it’s own by balancing out hormones, vitamins, etc.) Please help me with whether you think this would work and if it’s safe. Would it put my hormones all out of whack to where I wouldn’t produce any estrogen? It’s hard to find information and studies on this particular topic. Do you think it would do the opposite or not work if you’re saying phytoestrogens don’t increase estrogenic activity? I want so badly to figure out something to gain weight! Thank you so much.
Well, first of all, I am 100% certain you are lovely the way you are. This is really important, I can’t emphasize it enough. I find that when I am thinner I wish I were thicker and when I’m thicker I wish I were thinner. I’m not saying that would happen for you necessarily, but it’s worth some thought.
Lots of eating is of course a good way to go. And yes, I think it’s okay to eat some phytoestrogens and see if they’ll help you. Just keep an eye out for symptoms and if any crop up then dial them back down 🙂
Hi Stefani, Thanks for shedding more light on this very confusing issue. I have a question for you. I thought that one of the problems with consuming phytoestrogens, if you already have too much estrogen in the body, is that even if the excess estrogen is not received by the receptor cell, it still remains in the body. And unless it is properly discarded, which can only be done with a very healthy liver, the phytoestrogens continue to circulate in the body, keeping estrogen elevated and continuing the problem… Not a very technical explanation on my part, I know, but do you have any thoughts on this? Finally, do you have any opinions on some of soy’s other problematic tendencies, such as its anti-nutrient qualities (it creates deficiency symptoms in a number of vitamins and minerals) and its ability to block thyroid production? I believe the paleo community dislikes soy for more than just its phyto-estrogen components. But because I am currently overcoming adenomyosis (similar to endometriosis if you haven’t heard of it), then I am open to exploring all possibilities. Thanks for your opinion!
Hi Stephanie,
Thanks for this article. I know there are two types of Phytoestrogens : flavonids and lignans. One of them increase the estrogen level and can cause cancer if intake in higher dose. And other type can decrease estrogen levels, but acts as an estrogen in the rest of body, like muscle and bone structures.Yarrow is one of the best flavonoid that can be used at the menopausal syndrome.
What would you suggest for women with endometriosis? I also have luteal phase defect, which I take bio-identical progesterone pills in the last half of my cycle for. The progesterone has made a world of a difference in my cycles and PMS symptoms, but even still…my estradiol levels run really high. I just finished a Whole 30 and haven’t re-introduced back in legumes…I’m wondering if I should omit them all together from my diet.
Yeah, it might be best to continue to steer clear of legumes just in case you are sensitive to them. In the meantime perhaps some probiotics and focusing on leafy greens and eggs could be really good for you, the first to speed up the efficiency of waste elimination in your gut and the latter to help speed up estrogen detox in the liver?