Phytoestrogens are plant compounds that resemble estrogen, but current evidence is mixed and does not allow a confident claim that phytoestrogens relieve hot flashes and sweating or replace hormone therapy during menopause.
Phytoestrogens are found in many plant foods, and a varied, balanced diet may include them, but foods and supplements with phytoestrogens are not an equivalent to treatment prescribed by a specialist when treatment is needed.
The short version
- Phytoestrogens are plant compounds that resemble estrogen in structure but are not identical to estrogen.
- Current evidence on phytoestrogens during menopause is mixed, and phytoestrogens cannot fully replace systemic hormone treatment for hot flashes and night sweats.
- Phytoestrogens are found in soy foods, legumes, seeds, whole grains, fruits, dried fruits, and vegetables.
- There is no therapeutic amount of food with phytoestrogens, and a varied, balanced diet is the main approach.
- Phytoestrogen supplements are not suitable for everyone, so major diet changes or supplement plans should be discussed with a specialist.
What are phytoestrogens?
Phytoestrogens are plant compounds that are also called dietary estrogens. Estrogens are hormones responsible for the development and function of the female reproductive system, although estrogens are also present in the male body in much smaller amounts.
Phytoestrogens resemble estrogen in structure, but phytoestrogens are not identical to estrogen. Phytoestrogens can weakly bind to estrogen receptors and may adapt to a woman’s hormonal background.
The main groups of phytoestrogens are isoflavones, lignans, stilbenes, and coumestans.
Foods rich in phytoestrogens may be useful for health, for example by helping reduce cholesterol levels, menopause symptoms, and osteoporosis risk.
Can phytoestrogens reduce menopause symptoms?
Phytoestrogens may show weak estrogen-like or modulating effects, but it is too early to say that phytoestrogens can fully cancel out menopause symptoms. After age 40 to 45, estrogen and progesterone production in women decreases, and that decrease causes hot flashes, night sweats, and other menopause symptoms.
A doctor may prescribe hormone therapy to reduce menopause symptoms, but hormone therapy also requires indications because hormone therapy is not suitable for everyone. The wish to get rid of unpleasant symptoms is understandable, and phytoestrogens may seem like a possible answer.
The clinical effect of phytoestrogens is unpredictable. Phytoestrogens may either increase estrogen activity in the body or reduce estrogen activity by blocking the action of estrogen.
The body’s response to phytoestrogens varies depending on menopausal status, age, and a woman’s health. Phytoestrogens therefore cannot fully replace systemic hormone treatment for hot flashes and night sweats.
Which foods contain phytoestrogens?
Phytoestrogens are present in many plant foods. Soy and soy products include tofu, miso, tempeh, soy milk, and soy yogurt.
Legumes with phytoestrogens include edamame, lentils, chickpeas, beans, and peas. Seeds with phytoestrogens include flax seeds and sesame seeds.
Whole grains with phytoestrogens include rye, oats, and barley. Fruits and berries with phytoestrogens include peaches, strawberries, blackberries, and blueberries.
Dried fruits with phytoestrogens include dried apricots, prunes, and dates. Vegetables with phytoestrogens include white cabbage, cauliflower, Brussels sprouts, broccoli, garlic, and sweet potato.
How to include phytoestrogen foods in the diet
Foods with phytoestrogens can be part of a healthy diet during premenopause and postmenopause. Such foods are sources of plant protein, fiber, unsaturated fats, vitamins, and minerals.
Plant foods with phytoestrogens may indirectly support cardiovascular and metabolic health. A balanced diet matters more than focusing on any single food with phytoestrogens.
Eating plant foods with phytoestrogens does not mean putting special emphasis on one product. A varied diet is the main recommendation.
How much phytoestrogen food does the body need?
There is no therapeutic dose of food containing phytoestrogens. A very varied diet is the main approach, and one to two portions of soy foods a day may be included if soy foods are familiar and well tolerated.
Suitable examples include tofu, tempeh, edamame, an unsweetened soy drink, or soy yogurt. Foods containing phytoestrogens, as part of a balanced diet, will not cause harm in the absence of chronic disease and individual intolerance.
Major diet changes or plans to take supplements should be discussed with a specialist. Phytoestrogens in supplement form should not be taken during pregnancy or breastfeeding, by children or adolescents, by people with liver disease, or by people taking hormone therapy, anticoagulants, or thyroid medicines.
Phytoestrogen supplements also should not be taken in hormone-dependent tumors or with a high risk of breast cancer without clear indications or the option for a doctor to select another therapy. Phytoestrogen supplements cannot be recommended to all women in menopause without exception, and the effect of supplements is much weaker than medicines for osteoporosis or menopausal hormone therapy.
What is the bottom line on phytoestrogens and menopause?
Current evidence on the benefits of phytoestrogens is mixed. Phytoestrogens cannot be said with confidence to treat hot flashes and sweating, replace hormone therapy, or balance hormones.
The effect of phytoestrogens is much weaker and depends on dose, compound type, gut microbiota status, and a woman’s starting hormonal status. Eating foods high in phytoestrogens or taking phytoestrogen supplements is not an equivalent to therapy prescribed by a specialist when therapy is needed.
Common questions
Are phytoestrogens the same as estrogen?
Phytoestrogens are not the same as estrogen. Phytoestrogens are plant compounds that resemble estrogen in structure and can weakly bind to estrogen receptors.
Can phytoestrogens replace hormone therapy during menopause?
Phytoestrogens cannot fully replace systemic hormone treatment for hot flashes and night sweats. Current evidence on phytoestrogens during menopause is mixed, and the clinical effect is unpredictable.
What foods naturally contain phytoestrogens?
Phytoestrogens are found in soy foods, legumes, seeds, whole grains, fruits, dried fruits, and vegetables. Common examples include tofu, tempeh, edamame, lentils, flax seeds, oats, peaches, prunes, broccoli, and cabbage.
How much phytoestrogen food should I eat?
There is no therapeutic amount of food with phytoestrogens. A varied diet is the main recommendation, and one to two portions of soy foods a day may be included if soy foods are familiar and well tolerated.
Are phytoestrogen supplements suitable for everyone?
Phytoestrogen supplements are not suitable for everyone. Supplement plans should be discussed with a specialist, especially during pregnancy or breastfeeding, in childhood or adolescence, with liver disease, with hormone-dependent tumors, or when taking hormone therapy, anticoagulants, or thyroid medicines.