Understanding Estrogen Dominance
By Dr. Emily Wiggins
Hormones are powerful messengers in the body, and when they’re in balance, we feel energized, clear-minded, and resilient. But when they’re out of balance, our bodies let us know in all kinds of ways.
One of the most common imbalances women experience today is called estrogen dominance. This happens when estrogen is too high relative to progesterone, or when the body struggles to metabolize and clear excess estrogen effectively. The result can be a range of symptoms that disrupt daily life and long-term wellbeing.
Let’s explore what estrogen dominance looks like, why it happens, and natural ways you can support your body in restoring balance.
What Is Estrogen Dominance?
Estrogen dominance occurs when there is too much estrogen in relation to progesterone, even if estrogen levels are within a “normal” range. Because these hormones work in a delicate rhythm, imbalance between the two can create a ripple effect throughout the body.
Symptoms of Estrogen Dominance
Everyone’s experience can look different, but common symptoms include:
Heavy or painful periods
PMS with mood swings, bloating, or breast tenderness
Irregular cycles
Weight gain (especially around the hips, thighs, or midsection)
Fatigue or brain fog
Headaches or migraines tied to the cycle
Anxiety or low mood
Fibroids, endometriosis, or ovarian cysts
Why Estrogen Dominance Happens
Several modern lifestyle and environmental factors make estrogen dominance more common:
Chronic Stress
High stress increases cortisol, which can suppress progesterone production. Without enough progesterone to balance estrogen, estrogen’s effects become more pronounced.
Environmental Toxins aka Xenoestrogens
Many plastics, personal care products, cleaning supplies, and pesticides contain chemicals that mimic estrogen in the body. These “xenoestrogens” can overwhelm the body’s detox pathways.
Impaired Detoxification
The liver plays a big role in breaking down estrogen. If detox pathways are sluggish due to nutrient deficiencies, alcohol use, or toxin overload, estrogen can build up.
Gut Imbalances
The microbiome influences estrogen metabolism through what’s called the estrobolome. Dysbiosis or constipation can cause estrogen to be reabsorbed instead of eliminated.
Dietary Factors
Processed foods, excess sugar, food intolerance, and alcohol can increase inflammation and impair the body’s ability to metabolize hormones effectively.
Natural Hormone Shifts
Perimenopause and certain reproductive conditions (like PCOS) may cause periods of lower progesterone, making estrogen dominance more likely.
Natural Ways to Reduce Estrogen Dominance
Balancing hormones isn’t about eliminating estrogen, it’s about helping your body regulate and metabolize it properly while supporting progesterone.
Here are some strategies:
Support Liver Detoxification: Eat cruciferous vegetables (broccoli, kale, cauliflower, Brussels sprouts), which contain compounds that support estrogen metabolism. Bitter foods and adequate hydration also help.
Boost Fiber Intake: Fiber binds excess estrogen in the gut and helps eliminate it through the bowels. Aim for a variety of vegetables, fruits, legumes, and seeds.
Nurture Gut Health: Probiotics, prebiotic foods, and regular elimination support the estrobolome in clearing estrogen. If you struggle with constipation or have symptoms of gut imbalances, we recommend working with a provider to help this main route of elimination work better to support estrogen balance.
Manage Stress: Daily stress-reducing practices like journaling, meditation or prayer walking, or deep breathing help protect progesterone levels.
Choose Clean Products: Reduce exposure to xenoestrogens by swapping to natural personal care and cleaning products, avoiding plastic containers, and choosing organically grown foods when possible.
Prioritize Sleep: Restorative sleep supports hormone regulation and cortisol balance. If you’re having trouble with your sleep, this is another time to reach out and work with a provider to help you achieve deep and healing sleep.
Consider Herbal and Nutrient Support: Herbs like vitex (chaste tree berry), magnesium, B vitamins, and DIM (diindolylmethane from cruciferous vegetables) may be helpful under the guidance of a practitioner.
Estrogen dominance is common, but it doesn’t have to be your “normal.”
By understanding the root causes, whether stress, environmental toxins, or low progesterone, you can take steps to bring your hormones back into balance. Small, consistent lifestyle choices make a big difference: choosing clean products, eating hormone-friendly foods, caring for your gut and liver, and creating space for rest and stress relief.
Our Team of Naturopathic Doctors is Here to Support You
If you suspect estrogen dominance is affecting your health, working with a naturopathic doctor can help you uncover your unique imbalances and create a personalized plan.
Supporting your hormones is one of the most powerful ways to restore vitality, resilience, and ease in your daily life.
