Estrogen is more than just a reproductive hormone—it’s a powerful regulator of weight, mood, metabolism, and more. Imbalances in estrogen can make weight loss feel impossible, trigger uncomfortable symptoms, and impact long-term health in both women and men.
This post unpacks what estrogen is, how it’s made, the role it plays in your body, and science-backed strategies to restore hormonal harmony.
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What Is Estrogen and How Is It Made?
How Estrogen Affects the Body
Estrogen in Men
Can Estrogen Cause Weight Gain?
Main Disruptors of Estrogen Balance
What Happens If Estrogen Is Too High?
What Happens If Estrogen Is Too Low?
What Happens If You Don’t Address the Imbalance?
Estrogen and Skin, Hair, and Aging
Estrogen’s Role in Vaginal and Urinary Health
How to Test Estrogen Levels
Best Foods, Nutrients, and Supplements to Balance Estrogen
Hormone Replacement Therapy (HRT) Options
Natural Ways to Support Estrogen
What Is Estrogen and How Is It Made?
Estrogen is a group of sex hormones responsible for the development and regulation of the female reproductive system and secondary sex characteristics, though it also plays a key role in male health.
The three major forms of estrogen in the body are:
Estradiol (E2): The most potent form during reproductive years.
Estrone (E1): The primary form post-menopause.
Estriol (E3): Mainly produced during pregnancy.
Estrogen is primarily produced in the ovaries, but also in the adrenal glands and fat tissue (especially after menopause).
In men, small amounts are made in the testes and peripheral tissues.
How Estrogen Affects the Body
Estrogen influences many systems in the body:
- Weight regulation and fat distribution
- Menstrual cycles and fertility
- Mood, memory, and cognition
- Bone density and cardiovascular function
- Skin and hair health
- Water retention and fluid balance
- Vaginal and urinary health
Estrogen in Men
Men also need estrogen, albeit in smaller amounts. It supports:
- Sperm production
- Libido and erectile function
- Brain function and cardiovascular health
Too much estrogen in men can lead to fat gain, gynecomastia, fatigue, and infertility, while too little can cause poor libido, bone loss, and emotional instability.
Can Estrogen Cause Weight Gain?
Estrogen plays a major role in regulating metabolism, fat storage, appetite, and even fluid balance. When estrogen levels become too high or too low, both can contribute to weight gain — but in slightly different ways.
Low Estrogen & Weight Gain (Menopause, Perimenopause)
Low estrogen levels (as in menopause) are linked to increased abdominal fat, insulin resistance, and a slower metabolism.
- Slower metabolism: Estrogen helps maintain metabolic rate; lower levels slow down how many calories you burn.
- Increased belly fat: Fat distribution shifts from hips and thighs to the abdominal area.
- Loss of muscle mass: Estrogen supports lean muscle, which helps burn more calories.
- Insulin resistance: Low estrogen can impair blood sugar control, making fat storage more likely.
- Appetite changes: Estrogen helps regulate hunger hormones (ghrelin and leptin); deficiency may increase appetite.
- Water retention: Reduced estrogen may contribute to inflammation, lymphatic sluggishness, and fluid retention, causing puffiness.
High Estrogen & Weight Gain (Estrogen Dominance)
High estrogen, especially when unopposed by progesterone, can also promote fat storage & weight gain.
- Fat storage: High estrogen activates enzymes that increase fat storage, especially in hips, thighs, and sometimes the abdomen.
- Insulin resistance: Elevated estrogen can also impair insulin sensitivity, promoting fat gain.
- Thyroid suppression: High levels may interfere with thyroid function, slowing metabolism.
- Cortisol and leptin disruption: Imbalances may increase appetite, cravings, and belly fat.
- Water retention: High estrogen increases aldosterone sensitivity (leading to sodium and water retention) and raises capillary permeability (allowing fluid to shift into tissues), both contributing to bloating and swelling.
Main Disruptors of Estrogen Balance
When you’re under constant stress, your body produces more cortisol.
High cortisol levels suppress progesterone, which normally balances estrogen. The result? Estrogen dominance. Chronic stress has also been linked to disruptions in the hypothalamic-pituitary-adrenal (HPA) axis, which influences reproductive hormones and can lead to irregular cycles or amenorrhea.
The liver is responsible for metabolizing and detoxifying estrogen.
If it’s sluggish due to alcohol, a high-fat diet, or toxin overload, estrogen can recirculate in the body rather than being eliminated. This leads to a buildup of estrogen and related symptoms like bloating, breast tenderness, and mood swings.
Adipose (fat) tissue isn’t just for storing energy—it also produces estrogen through a process called aromatization.
The more fat tissue you have, the more estrogen your body makes, often tipping the balance toward estrogen dominance. Studies show that higher body fat, especially visceral fat, is linked to higher circulating estrogen levels and increased risk of hormone-driven conditions like breast cancer.
Xenoestrogens are synthetic or natural chemical compounds that mimic estrogen in the body.
Found in plastics (like BPA), pesticides, receipts, and certain cosmetics, they bind to estrogen receptors and can disrupt normal hormonal signaling. Long-term exposure has been linked to fertility issues, early puberty, and increased estrogen-sensitive cancer risk.
A poor diet can throw off estrogen balance.
A low-fiber diet impairs estrogen elimination via the digestive tract, while high sugar intake promotes insulin resistance, which indirectly stimulates ovarian androgen production and can throw off estrogen balance. Diets low in phytonutrients, antioxidants, and healthy fats also deprive the body of critical tools it needs for hormone detoxification and synthesis.
What Happens If Estrogen Is Too High?
Signs of high estrogen (estrogen dominance):
- Weight gain (especially in hips/thighs)
- Heavy or irregular periods
- Breast tenderness
- Mood swings and anxiety
- Bloating and water retention
- PMS symptoms
If left unaddressed, high estrogen levels may increase the risk of:
- Endometriosis
- Fibroids
- Breast or endometrial cancers
What Happens If Estrogen Is Too Low?
Common causes: menopause, over-exercising, eating disorders, aging, stress
Signs of low estrogen:
- Weight gain (especially belly fat)
- Hot flashes and night sweats
- Vaginal dryness
- Mood changes
- Poor memory
- Insomnia
Low estrogen can increase the risk of:
- Osteoporosis
- Heart disease
- Cognitive decline
What Happens If You Don’t Address the Imbalance?
Chronic estrogen imbalance may lead to metabolic dysfunction, poor mental health, infertility, and increased disease risk over time. Many symptoms—like fatigue, stubborn weight, or mood swings—get dismissed or treated separately without addressing the root cause.
Estrogen and Skin, Hair, and Aging
Estrogen promotes collagen production, skin hydration, and hair growth.
Declining estrogen levels contribute to dry skin, thinning hair, and increased wrinkle formation. Studies show that postmenopausal estrogen therapy can improve skin thickness and elasticity.
Estrogen’s Role in Vaginal and Urinary Health
Low estrogen is strongly linked to vaginal dryness, thinning tissue, increased UTIs, and incontinence. Estrogen helps maintain healthy vaginal tissue and mucous membranes.
How to Test Estrogen Levels
You can test estrogen levels through blood, saliva, or urine. Blood tests are the most common and often check:
Estradiol (E2)
Estrone (E1)
Estriol (E3)
Hormone testing is especially useful if you’re experiencing symptoms or trying to get to the root of weight loss resistance.
Best Foods, Nutrients, and Supplements to Balance Estrogen
Estrogen increasing foods:
Cruciferous vegetables (broccoli, kale, Brussels sprouts)
Flaxseeds (contain lignans that support estrogen metabolism)
Berries, pomegranates, turmeric
Estrogen increasing nutrients:
DIM (diindolylmethane) found in cruciferous vegetables, helps detox excess estrogen
Calcium-D-glucarate supports liver detox
Magnesium aids estrogen metabolism
B vitamins (especially B6 and B12)
Estrogen increasing supplements:
Maca root has shown to reduce menopausal symptoms
Ashwagandha supports stress and hormone balance
Black cohosh improves vasomotor symptoms like hot flashes
Hormone Replacement Therapy (HRT) Options
For some, natural remedies aren’t enough. Hormone therapy may be helpful for severe imbalances. Options include:
- Topical creams
- Oral pills
- Vaginal rings or suppositories
- Transdermal patches
Always consult a healthcare provider, especially if you have a personal or family history of hormone-sensitive conditions.
Natural Ways to Support Estrogen
1 – Reduce xenoestrogen exposure (use glass containers, natural cleaning/personal care products)
2 – Exercise moderately (avoid overtraining)
3 – Support liver detox (sweat, hydrate, eat fiber)
4 – Sleep 7–9 hours
5 – Practice stress reduction: meditation, walking, breathwork
Final Thoughts
Estrogen is a major player in your metabolic and emotional health.
Whether too high or too low, imbalances in estrogen can impact how you feel, how your body functions, and how easily you gain or lose weight.
By understanding this vital hormone, testing wisely, and supporting your body with the right lifestyle and nutrition tools, you can get back to feeling like yourself.
Stay tuned for more hormone deep-dives to help you uncover the real reason your body might be holding onto weight—and what you can do about it