When you hear the word "estrogen," you probably think of women’s health. But did you know men have estrogen too? It’s true, and while men produce much less estrogen than women, it still plays an important role in things like bone strength, mood, and sex drive.
The problem arises when men have too much estrogen. High estrogen can lead to issues like low energy, weight gain (especially around the belly), mood swings, and even gynecomastia (man boobs). If you’re feeling off and think your hormones might be the culprit, don’t worry—there are plenty of natural ways to bring things back into balance.
In this article, we’ll break everything down for you in an easy-to-follow way. You’ll learn what causes high estrogen, signs to look out for, and natural steps you can take to lower it.
What Causes High Estrogen in Men?
Let’s start with why this might be happening. Estrogen levels can rise for several reasons, and it’s usually a combination of lifestyle and environmental factors. Here are the main culprits:
Poor Diet - Eating lots of processed foods, sugar, and unhealthy fats can disrupt your hormones. Foods like soy and flaxseed (which are high in phytoestrogens) can also mimic estrogen in the body if consumed in excess.
Excess Body Fat - Fat cells produce an enzyme called aromatase, which converts testosterone into estrogen. The more body fat you have—especially around your belly—the more estrogen your body might produce.
Exposure to Hormone Disruptors - Everyday items like plastics (think BPA), certain shampoos, and even pesticides contain chemicals that mimic estrogen, known as xenoestrogens.
Alcohol and Drug Use - Drinking too much alcohol, especially beer, can boost estrogen levels. Some medications, like steroids or certain antidepressants, can also interfere with hormonal balance.
Stress - High stress raises cortisol, which can throw off your testosterone-to-estrogen balance over time.
Signs Your Estrogen Might Be Too High
It’s not always easy to know if your hormones are out of whack, but here are some common symptoms of high estrogen in men:
Low energy or constant fatigue
Difficulty building muscle or losing fat
Increased belly fat
Low libido or erectile dysfunction
Mood swings or feeling overly emotional
Enlarged breast tissue (gynecomastia)
If you’re experiencing any of these, it might be worth taking steps to naturally lower your estrogen levels.
How to Reduce Estrogen in Men Naturally
Here’s the good news: You don’t need fancy supplements or extreme diets to bring your hormones back to normal. Small, consistent changes in your daily routine can make a huge difference.
1. Clean Up Your Diet
What you eat has a direct impact on your hormone levels. Here’s how to get started:
Eat More Cruciferous Vegetables: Broccoli, cauliflower, kale, and Brussels sprouts are your best friends. They contain compounds like indole-3-carbinol, which helps the body break down excess estrogen.
Increase Fiber Intake: High-fiber foods (like whole grains, beans, and fruits) help flush out excess estrogen through your digestive system.
Limit Processed Foods: Cut back on sugar, junk food, and refined carbs—they can lead to weight gain and increase estrogen production.
Go Easy on Soy: Soy products like tofu and soy milk contain phytoestrogens, which mimic estrogen in the body. Enjoy them in moderation.
2. Lose Excess Body Fat
As mentioned earlier, fat cells produce estrogen. If you’re carrying extra weight, especially around your middle, losing even a little can lower estrogen and boost testosterone.
Start with Simple Workouts: Aim for a mix of strength training (like lifting weights) and cardio (like brisk walking or cycling) 3-5 times a week.
Stay Active Throughout the Day: Don’t sit for long hours. Get up, stretch, or take short walks regularly.
3. Avoid Hormone Disruptors
Hormone-disrupting chemicals (xenoestrogens) are sneaky and can be found in many everyday products. Here’s how to avoid them:
Ditch Plastic Containers: Switch to glass or stainless steel for food storage and water bottles. Look for BPA-free products.
Choose Natural Products: Use natural or organic shampoos, soaps, and cleaning products.
Wash Your Fruits and Vegetables: Pesticides can mimic estrogen, so rinse your produce thoroughly or choose organic whenever possible.
4. Cut Back on Alcohol
Alcohol, especially beer, can boost estrogen levels because it contains phytoestrogens from hops. If you drink regularly, try cutting back or switching to lower-estrogen options like spirits (in moderation).
5. Manage Stress Levels
Chronic stress messes with all your hormones, including estrogen. Find healthy ways to relax and unwind:
Practice Deep Breathing or Meditation: Even 5-10 minutes a day can make a difference.
Exercise Regularly: Physical activity is a great stress reliever.
Get Enough Sleep: Aim for 7-9 hours of quality sleep every night to help your body reset and repair.
6. Try Natural Supplements (Optional)
Some natural supplements may help regulate estrogen levels. Always consult with a healthcare professional before starting any new supplement. Common options include:
DIM (Diindolylmethane): Found in cruciferous vegetables, DIM helps the body metabolize excess estrogen.
Zinc: Boosts testosterone and may help balance estrogen.
Vitamin D: Supports healthy hormone production overall.
7. Stay Hydrated
Water helps flush out toxins, including excess estrogen. Aim for at least 8-10 glasses of water a day, and avoid sugary drinks.
When to See a Doctor
While these natural strategies work for most men, it’s important to consult a sexologist if:
Your symptoms persist or worsen.
You suspect a medical condition like hypogonadism or liver issues.
You’re considering hormone testing or treatment.
The Bottom Line
Balancing your hormones doesn’t have to be complicated. By eating well, staying active, managing stress, and avoiding harmful chemicals, you can naturally lower your estrogen levels and feel like yourself again.
Start with one or two changes today, and build from there. Small steps lead to big results over time!
