Estrogen Dominance: Why It Happens (and What to Do About It)

If you’ve been told your estrogen is high, but you’re still feeling off — think heavy periods, bloating, crazy mood swings, and relentless fatigue — there may be more to the story.

Here’s the thing: estrogen dominance isn’t always about having too much estrogen. It’s often about an imbalance between estrogen and progesterone — and understanding that balance is the key to feeling like yourself again. (1)

In my practice, I see women struggling with all kinds of symptoms they think are “just part of getting older” or “normal PMS,” but more often than not, estrogen dominance is playing a role. 

The good news? 

Once you understand what’s driving it, there are real, natural ways to bring your hormones back into balance.

Let’s break down what estrogen dominance really is, why it happens (hint: it’s not just your ovaries misbehaving), and what you can do to get back in sync with your body.

What Is Estrogen Dominance?

I want to clear something up right away — estrogen dominance doesn’t always mean you have “too much” estrogen floating around.

Instead, it means estrogen is out of balance with progesterone — the calming, soothing hormone that keeps estrogen in check. 

You can have normal estrogen levels and still struggle with estrogen dominance if your progesterone is too low. 

You can also have high estrogen and low progesterone — a double whammy that really amplifies symptoms.

Think of estrogen and progesterone as hormonal dance partners — when they move together smoothly, everything works beautifully: your cycle is regular, your mood is stable, and you feel energized. 

But if estrogen is taking over the dance floor (and progesterone is nowhere to be found), that’s when things get chaotic.

Why This Ratio Matters

Estrogen is a powerful hormone. It plays a huge role in: (2)

• Regulating your menstrual cycle
• Keeping bones strong
• Supporting brain health and mood
• Maintaining healthy skin and collagen

But estrogen needs progesterone to balance its effects – otherwise, it can become pro-inflammatory, stimulating tissue growth (hello, fibroids and heavy periods), causing fluid retention (bloating!), and stirring up mood swings. 

Progesterone’s job is to: (3)

• Calm the nervous system – it’s naturally anti-anxiety
• Lighten periods by thinning the uterine lining
• Support sleep
• Counterbalance estrogen’s stimulating effects on breast tissue and the uterus

When progesterone is low – whether from chronic stress, poor ovulation, or perimenopause – estrogen runs wild, even if its levels are technically “normal.” 

That’s estrogen dominance in action. 

How Estrogen and Progesterone Should Work Together

Here’s what a healthy hormonal cycle looks like:

• First half of your cycle (follicular phase): Estrogen rises to help thicken the uterine lining and prepare the body for potential pregnancy.
• Ovulation (mid-cycle): This is when your body should produce progesterone.
• Second half of your cycle (luteal phase): Progesterone rises to balance estrogen, calm the system, and prepare for a possible pregnancy. If there’s no pregnancy, both hormones drop, and your period starts.

But if you don’t ovulate (which becomes more common as we age or under stress) — you don’t make enough progesterone. And even if estrogen isn’t sky-high, without progesterone to balance it out, you feel all the symptoms of estrogen dominance.

So ultimately, it’s not just about estrogen — it’s about the balance between the two. And when that balance is off, your whole system feels it.

Symptoms of Estrogen Dominance

If you’ve been told “everything looks normal” on labs, but you don’t feel normal — this list might hit close to home.

Because estrogen dominance affects nearly every system in the body, the symptoms can show up in ways you might not immediately connect to hormones. 

Here are some of the most common signs:

Hormone-Related Symptoms (4)

• Heavy, painful periods — think clotting, cramping, and needing to double up on products
• PMS — mood swings, irritability, and feeling like a different person before your period
• Breast tenderness — especially in the week or two before your cycle
• Irregular periods — cycles that are too short, too long, or totally unpredictable

Mood & Brain Symptoms

• Anxiety and feeling on edge — because low progesterone means less calming support for your nervous system (5)
• Depression or low mood — especially if estrogen is too high for too long (6)
• Brain fog — struggling to focus or remember things

Weight & Metabolism Issues

• Weight gain — especially around the hips, thighs, and belly (7)

• Difficulty losing weight — no matter how well you eat or how much you exercise

• Water retention and bloating — estrogen can cause tissues to hang onto fluid

Sleep Problems

Trouble falling asleep or staying asleep – because progesterone is supposed to help you relax and wind down. (8)

Other Clues Your Hormones Are Off

• Low libido — when hormones are out of balance, your sex drive takes a hit (9)
• Headaches and migraines, especially around your period (10)
• Hair thinning — yep, hormone imbalances can mess with your hair too (11)

If you’re ticking off several symptoms from this list – especially heavy periods, mood issues, and sleep trouble – there’s a good chance estrogen dominance is playing a role.

The good news?

Once you understand why it’s happening, you can start addressing the root causes (and I’ll cover that in a minute). 

What Causes Estrogen Dominance?

So now that you know what estrogen dominance feels like, let’s talk about why it happens — because understanding the root causes is key to actually fixing it (instead of just chasing symptoms).

Here are some of the most common (and sneaky) reasons estrogen can overpower progesterone:

Chronic Stress and Low Progesterone

Let’s start with stress, because this one is huge.

When you’re stressed — whether it’s from work, family life, or even hidden stressors like inflammation or infections — your body starts pumping out cortisol, the stress hormone.

Here’s the kicker: your body steals from progesterone to make cortisol. (12)

So even if your estrogen levels are “fine,” progesterone gets drained, and suddenly estrogen is left unbalanced — like a see-saw tipped in one direction.

Poor Ovulation (and Not Making Enough Progesterone)

If you don’t ovulate regularly, you won’t make enough progesterone — it’s that simple (and that frustrating).

You might not ovulate because of:

• PCOS (polycystic ovarian syndrome)
• Perimenopause (when ovulation becomes more irregular)
• Thyroid issues (like hypothyroidism)
• Chronic stress (yep, here it is again!)

No ovulation = no corpus luteum = no progesterone to balance estrogen.

Gut Health Issues (Impaired Estrogen Detox)

Your gut plays a huge role in clearing out used estrogen. 

If you’re dealing with: (13)

• Constipation
• Dysbiosis (imbalanced gut bacteria)
• Leaky gut

… then estrogen that should leave the body gets reabsorbed, adding to the overall load.

There’s even a name for the part of the microbiome that manages estrogen: the estrobolome. If this is out of whack, estrogen hangs around way too long.

Liver Detox Problems

Your liver is in charge of breaking down estrogen so it can be eliminated.

But if your liver is overloaded with toxins, alcohol, processed foods, medications, or even just daily life stress, it can’t keep up. (14)

The result? Estrogen builds up.

Environmental Estrogen (Xenoestrogens)

We’re surrounded by estrogen-like chemicals called xenoestrogens — found in:

• Plastic containers and water bottles
• Pesticides on food
• Conventional beauty and skincare products (think parabens and phthalates)
• Household cleaners

These fake estrogens bind to estrogen receptors and ramp up estrogen activity in your body. (15)

Excess Body Fat (Especially Belly Fat)

Fat tissue isn’t just sitting there — it’s hormonally active and can produce estrogen on its own.

So if you’re carrying extra weight (especially around the midsection), your body may be making even more estrogen than it should.

Thyroid Dysfunction

Low thyroid function (hypothyroidism) can slow down estrogen detox and contribute to hormone imbalances — and thyroid issues are super common in women with estrogen dominance. (16)

How to Address Estrogen Dominance Naturally

Here’s the part you’ve probably been waiting for: what can you actually do to feel better?

The good news? 

You don’t have to settle for feeling miserable every month – and you don’t always need to jump straight to hormone therapy (though there’s a time and place for that, too). 

Let’s talk about real, actionable ways to bring your homes back into balance:

1. Support Ovulation – So You Actually Make Progesterone

Since low progesterone is a huge piece of estrogen dominance, helping your body ovulate regularly is key.

Some simple ways to support ovulation include:

• Balancing blood sugar (more on that in a second!)
• Managing stress (yes, it always comes back to this — I’ll show you how)
• Nourishing nutrients like B6, magnesium, and zinc to support progesterone production
• Eating enough calories and healthy fats — because under-eating can shut down ovulation

If you’re not ovulating, you’re not making enough progesterone – and estrogen takes over. 

2. Manage Stress and Lower Cortisol

Remember how chronic stress steals from progesterone?

If you’re living on adrenaline and cortisol, your hormones will stay out of balance until you address that.

Simple (but powerful) ways to lower cortisol:

• Daily nervous system support — like deep breathing, walking outside, vagus nerve toning, or meditation (even 5 minutes helps)
• Prioritizing sleep — aim for 7-8 hours (because hormone repair happens while you sleep)
• Adaptogenic herbs — like ashwagandha or rhodiola to support resilience

3. Love Your Liver (Estrogen Detox Support)

Your liver is the MVP for breaking down estrogen. If it’s overwhelmed, estrogen builds up fast.

Simple ways to help your liver do its job:

• Eat cruciferous veggies — like broccoli, cauliflower, Brussels sprouts (they contain compounds like DIM and sulforaphane that support estrogen clearance)
• Cut back on alcohol — even small amounts slow down liver detox
• Add in bitter foods — like arugula, dandelion greens, lemon, and artichokes to stimulate bile (which carries estrogen out of the body)
• Consider liver-supportive supplements — like milk thistle or NAC found in my Optimal Reset Liver Love supplement

4. Heal Your Gut (So You Can Eliminate Estrogen)

Your gut is how used estrogen gets out of the body — but if you’re constipated or dealing with gut dysbiosis, that estrogen can recirculate.

Ways to support gut health:

• Daily fiber (aim for 30g/day — chia seeds, flaxseeds, veggies, fruits)
• Stay hydrated to keep things moving
• Probiotic supplements — a broad-spectrum probiotic can help restore healthy gut bacteria that assist in estrogen breakdown
• Address constipation — because daily bowel movements are non-negotiable for hormone health

If your gut isn’t clearing out excess estrogen, your other efforts (like liver support) won’t be as effective — so this piece is crucial!

5. Cut Down on Xenoestrogens

Reducing your exposure to estrogen-mimicking chemicals can make a huge difference.

Easy swaps to reduce your xenoestrogen load:

• Switch to glass or stainless steel instead of plastic containers and bottles
• Choose clean beauty and personal care products (check brands on apps like EWG Skin Deep)
• Eat organic when possible, especially for animal products and the Dirty Dozen produce
• Filter your water to reduce contaminants

6. Balance Blood Sugar (Because Insulin Impacts Hormones, Too)

Blood sugar spikes and crashes don’t just affect energy — they mess with your hormone balance.

Quick blood sugar tips:

• Prioritize protein at every meal (aim for 20-30g per meal)
• Don’t skip meals — keep your body fueled to avoid hormone-disrupting crashes
• Add fiber and healthy fats to keep meals balanced and prevent spikes

7. Consider Targeted Supplements

Some women benefit from targeted supplements to support estrogen detox and progesterone production — but always work with a provider to personalize this.

Commonly used supplements:

• DIM, Sulforaphane and calcium-D-glucarate — for estrogen detox
• Chasteberry (Vitex) — to support progesterone (great for irregular cycles)
• B6, magnesium, zinc — to help with progesterone production and mood support
• Adaptogens — for stress and cortisol regulation

When to Seek Testing and Professional Help

While making lifestyle changes is essential to supporting hormone balance, sometimes you need a deeper dive into your hormone health — especially if your symptoms are severe or persistent.

If you’re experiencing any of the following, it may be time to seek professional help:

• Severe or debilitating symptoms (e.g., extreme fatigue, anxiety, or weight gain that won’t budge)
• Persistent menstrual irregularities (long cycles, heavy bleeding, or missed periods)
• Chronic sleep problems (difficulty falling asleep or staying asleep despite good sleep hygiene)
• Mood swings or depression that are affecting your quality of life
• Frequent headaches or migraines

In these cases, hormone testing can provide clarity.

One of the best tools for assessing hormone imbalances is DUTCH testing (Dried Urine Test for Comprehensive Hormones), which measures estrogen, progesterone, cortisol, and more — giving you a complete picture of what’s going on with your hormones.

Other hormone panels can also help, including blood tests that measure estrogen, progesterone, testosterone, thyroid hormones, and adrenal function.

Getting the full picture through testing allows you to understand exactly what’s out of balance, get personalized treatment recommendations, and avoid unnecessary trial and error. 

Ready to Take Control of Your Hormones?

Estrogen dominance doesn’t have to rule your life. 

With the right lifestyle changes — from supporting ovulation and managing stress, to loving your liver and gut — you can regain balance and start feeling like yourself again.

Addressing the root causes of estrogen dominance and making small, consistent improvements will put you well on your way to restoring harmony in your hormones.

If you’re ready to dive deeper into your hormone health and address estrogen dominance the right way, I’m here to help. 

Schedule a consultation with me today, and let’s create a plan that works for YOU.

Resources

1. https://pubmed.ncbi.nlm.nih.gov/35203298/
2. https://www.ncbi.nlm.nih.gov/books/NBK538260/
3. https://pubmed.ncbi.nlm.nih.gov/34681696/
4. https://pubmed.ncbi.nlm.nih.gov/34929904/
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9715398/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC9673602/
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC9677105/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC7450669/
9. https://pubmed.ncbi.nlm.nih.gov/26589379/
10. https://pubmed.ncbi.nlm.nih.gov/33691790/
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC3390338/
12. https://pmc.ncbi.nlm.nih.gov/articles/PMC5498122/
13. https://pubmed.ncbi.nlm.nih.gov/28778332/
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC10296738/
15. https://pubmed.ncbi.nlm.nih.gov/24269739/

16. https://pmc.ncbi.nlm.nih.gov/articles/PMC3113168/