How to Balance Testosterone and Estrogen in Females

Do you ever feel like your body is working against you?

Irregular periods, unexplained weight gain, and constant fatigue can be incredibly frustrating and disrupt your daily life. These could all be signs of hormonal imbalance, which can significantly impact your health and well-being.

The good news is you don't have to live with these symptoms. We'll equip you with the knowledge and tools to understand your hormones, identify potential imbalances, and explore natural and medical solutions for optimal hormonal health.

Why women should balance testosterone and estrogen

Estrogen is vital for regulating the menstrual cycle and maintaining cardiovascular health. [1] On the other hand, testosterone supports muscle mass, bone density, and sexual well-being.

If these two hormones are not balanced, it can result in various health concerns, including bone mass and density issues, metabolic syndrome, osteoporosis, thyroid disease, infertility, and mood disorders. [2]

Life stages and your hormones: understanding estrogen and testosterone levels

The optimal ranges for hormones change throughout a woman's life cycle and represent the body's changing needs. During reproductive years—between late teens and 20s—estrogen levels typically vary from 30 to 400 pg/ mL, while testosterone spans from 15 to 70 ng/dL. [3]

How lifestyle habits throw your hormones off-balance

Some of the critical factors that disrupt estrogen and testosterone balance in women are:

• Smoking accelerates estrogen metabolism due to cytochrome P450 enzyme induction [4], reducing its levels. It has also been associated with lowering the hormone's benefits in women. [5]
• Alcohol affects the hypothalamic-pituitary-gonadal axis—increasing estrogen conversion and decreasing testosterone—which disrupts reproductive health. [6]
• Hormonal contraceptives release synthetic hormones that suppress natural estrogen and testosterone production by inhibiting the hypothalamic-pituitary-gonadal axis. [7]



Symptoms of imbalances in testosterone and estrogen

Common symptoms of Imbalances in testosterone and estrogen are:

• Acne
• Irregular menstrual cycles
• Mood swings [8]
• Fatigue
• Hair loss
• Changes in libido

Estrogen maintains bone density and cardiovascular health, while testosterone affects the body's composition and metabolism. [9] More severe effects their imbalance include the development of autoimmune diseases, neoplasms, and osteoporosis, as shown in one study. [10] Hypertension can also occur, as highlighted in another paper. [11]

Hormone testing and monitoring

Key biomarkers for monitoring estrogen and testosterone include:

• Serum estradiol
• Serum testosterone
• Follicle-stimulating hormone (FSH)
• Total and free testosterone
• Sex hormone-binding globulin (SHBG)

Blood tests provide insights into estrogen and testosterone balance and are crucial for identifying and guiding treatment.

While convenient, at-home hormone test kits may not be as accurate or reliable as lab tests administered by a healthcare professional. Hormone levels can fluctuate throughout the day and menstrual cycle—pre-, peri-, and post-menopause—requiring contextual interpretation.

Consulting an endocrinologist, a doctor specializing in hormones ensures a comprehensive assessment. They can interpret your specific hormone levels, consider other factors like symptoms and medical history, and recommend personalized treatment for optimal health.

How to regulate your hormones naturally

Estrogen and testosterone balance is essential for overall wellness, with each hormone influencing the other's levels through feedback mechanisms in the endocrine system. This way, they ensure normal physiological function.

Food for thought: how diet supports healthy hormone balance

Phytoestrogens in foods like soy can mimic estrogen and help balance its levels, while omega-3 fatty acids may boost testosterone. [12]

A diet rich in fruits, vegetables, whole grains, and lean proteins can support hormonal health. Red meats are also shown to reduce serum estrogen, while dairy consumption is associated with increased estradiol levels. [13]

Supplements

While certain dietary supplements may be helpful in supporting hormonal health, it's important to consult a medical professional before starting any new regimen. Blood tests, like those offered by services like InsideTracker, can provide valuable biomarker data on hormone levels and nutrient deficiencies.

This information can be used by your doctor to assess your individual needs and determine if specific supplements, like vitamin D or magnesium for testosterone production, or adaptogens like ashwagandha, could be beneficial.

Additionally, bloodwork can help identify potential interactions between supplements and medications you're already taking.

Exercises for hormone harmony

• Endurance resistance training: In women, this type of workout can enhance testosterone levels transiently, promoting muscle strength and growth. [13]
• High-intensity interval training (HIIT): By decreasing body fat, which is metabolically active and produces estrogen, HIIT can help balance it. The intense nature of the workout may also boost testosterone and reduce its serum levels, contributing to fat loss and muscle maintenance. [14]
• Yoga and mindfulness-based exercises: Yoga and similar practices can indirectly affect hormonal balance. [15] High cortisol can interfere with the production and holistic balance of estrogen and testosterone.

Regulating your hormones: beyond natural remedies

HRT is particularly beneficial during menopause when natural hormone production declines. Its side effects may include:

• Nausea
• Bloating
• Breast tenderness
• Headaches
• Mood swings
• Vaginal bleeding

There is also an increased risk of blood clots, stroke, breast cancer, and heart disease, particularly with long-term use. The North American Menopause Society (NAMS) provides comprehensive guidelines on the use of hormone therapy, which you can access on their website. [16]

Medical interventions are considered when estrogen and testosterone imbalances lead to significant health risks. Current guidelines suggest a personalized approach, considering factors like age, medical history, and specific symptoms, to determine the necessity and type of intervention.

Vital symphony of estrogen and testosterone

We've seen how estrogen and testosterone play a delicate duet, influencing everything from menstrual cycles to bone density. You should take charge of your hormonal health. by taking proactive steps and testing yourself at least once every six months.

Consulting a healthcare professional for personalized guidance and treatment options is crucial for balancing estrogen and testosterone, and optimizing well-being. Remember, a balanced hormonal symphony leads to a healthier, happier you.

For a deeper understanding of your hormonal profile, consider InsideTracker. The Ultimate plan also tests testosterone levels and provides insights into what they mean for your health, along with personalized recommendations to optimize them.

InsideTracker doesn't diagnose or treat medical conditions. Consult your physician for any health concerns.

References:

[1] A. Scott and L. Newson, “Should we be prescribing testosterone to perimenopausal and menopausal women? A guide to prescribing testosterone for women in primary care,” British Journal of General Practice, vol. 70, no. 693, pp. 203–204, Mar. 2020, doi: 10.3399/bjgp20x709265.

[2] G. Bachmann et al., “Female androgen insufficiency: the princeton consensus statement on definition, classification, and assessment,” Fertility and Sterility, vol. 77, no. 4, pp. 660–665, Apr. 2002, doi: 10.1016/s0015-0282(02)02969-2.

[3] G. D. Braunstein, R. E. Reitz, A. Buch, D. Schnell, and M. P. Caulfield, “Testosterone reference ranges in normally cycling healthy premenopausal women,” The Journal of Sexual Medicine, vol. 8, no. 10, pp. 2924–2934, Oct. 2011, doi: 10.1111/j.1743-6109.2011.02380.x.

[4] Y. Tsuchiya, M. Nakajima, and T. Yokoi, “Cytochrome P450-mediated metabolism of estrogens and its regulation in human,” Cancer Letters, vol. 227, no. 2, pp. 115–124, Sep. 2005, doi: 10.1016/j.canlet.2004.10.007.

[5] A. O. Mueck and H. Seeger, “Smoking, estradiol metabolism and hormone replacement therapy,” Current Medicinal Chemistry, vol. 3, no. 1, pp. 45–54, Jan. 2005, doi: 10.2174/1568016052773270.

[6] “Alcoholism: its effect on hypothalamic pituitary gonadal function,” PubMed, Aug. 01, 1976. https://pubmed.ncbi.nlm.nih.gov/780184/

[7]. K. X. Chen et al., “Oral contraceptive use is associated with smaller hypothalamic and pituitary gland volumes in healthy women: A structural MRI study,” PLOS ONE, vol. 16, no. 4, p. e0249482, Apr. 2021, doi: 10.1371/journal.pone.0249482.

[8] U. D. Rohr, “The impact of testosterone imbalance on depression and women’s health,” Maturitas, vol. 41, pp. 25–46, Apr. 2002, doi: 10.1016/s0378-5122(02)00013-0.

[9] S. Patel, A. Homaei, B. R. Akondi, and B. R. Meher, “Estrogen: The necessary evil for human health, and ways to tame it,” Biomedicine & Pharmacotherapy, vol. 102, pp. 403–411, Jun. 2018, doi: 10.1016/j.biopha.2018.03.078.

[10] S. S. Faubion, C. L. Kuhle, L. T. Shuster, and W. A. Rocca, “Long-term health consequences of premature or early menopause and considerations for management,” Climacteric, vol. 18, no. 4, pp. 483–491, Apr. 2015, doi: 10.3109/13697137.2015.1020484.

[11] K. Srivaratharajah and B. L. Abramson, “Hypertension in menopausal women: the effect and role of estrogen,” Menopause, vol. 26, no. 4, pp. 428–430, Apr. 2019, doi: 10.1097/gme.0000000000001304.

[12] I. Domínguez‐López, M. Yago-Aragón, A. Salas‐Huetos, A. Tresserra‐Rimbau, and S. Hurtado-Barroso, “Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review,” Nutrients, vol. 12, no. 8, p. 2456, Aug. 2020, doi: 10.3390/nu12082456.

[13] B. C. Nindl et al., “Testosterone Responses after Resistance Exercise in Women: Influence of Regional Fat Distribution,” International Journal of Sport Nutrition and Exercise Metabolism, vol. 11, no. 4, pp. 451–465, Dec. 2001, doi: 10.1123/ijsnem.11.4.451.

[14] C. Kite et al., “Time to Load Up–Resistance Training Can Improve the Health of Women with Polycystic Ovary Syndrome (PCOS): A Scoping Review,” Medical Sciences, vol. 10, no. 4, p. 53, Sep. 2022, doi: 10.3390/medsci10040053.

[15] S. Elavsky and E. McAuley, “Physical activity and mental health outcomes during menopause: A randomized controlled trial,” Annals of Behavioral Medicine, vol. 33, no. 2, pp. 132–142, Jun. 2007, doi: 10.1007/bf02879894.

[16] “NAMS Position Statements & Reports, Physician & Practitioner Menopause Information | The North American Menopause Society, NAMS.”