What are Phytoestrogens?
Phytoestrogens are naturally occurring compounds found in certain plants, foods and herbs. Structurally, they are similar to human oestrogen, which allows them to interact with oestrogen receptors in the body, although their effects are much milder than the body’s own hormones[1].
Rather than acting as oestrogen itself, phytoestrogens are often described as selective oestrogen receptor modulators (SERMs). This means they may gently influence receptors depending on the body’s existing hormone environment, which is why they are often discussed in relation to menopause and broader natural hormone support.
Phytoestrogens occur naturally in various food sources and natural herbs. They are not hormones, nor do they replace medical treatment, but are part of the complex relationship between diet, lifestyle and wellbeing.
Phytoestrogens are present in a range of everyday foods and traditional herbs. It is important to note that phytoestrogens are not hormones and do not replace medical treatment, but form part of the wider relationship between diet, lifestyle and overall wellbeing.
Key Food Sources of Phytoestrogens
Many everyday foods contain phytoestrogens, particularly those that are rich in fibre and plant-based protein. Including a variety of these foods supports overall nutrition while naturally providing phytoestrogen compounds.
Flaxseed
Flaxseed is one of the richest dietary sources of lignans, a type of phytoestrogen. Ground flaxseed is commonly added to porridge, yoghurt or smoothies and also contributes fibre and healthy fats.
Soy and soybean foods
Soybean-based foods such as tofu, tempeh, miso and edamame are rich in isoflavones, a well-studied class of phytoestrogens[2]. Isoflavones are known to interact with oestrogen receptors and may influence circulating oestrogen levels, while research has also explored their role in supporting bone density, particularly after menopause[3].
In addition to their phytoestrogen content, soy foods are a valuable source of high-quality protein and contain a range of vitamins and minerals. They are also associated with cardiovascular support, including cholesterol management, making them a practical and nourishing choice within a balanced diet[4].
Legumes and pulses
Legumes and pulses include foods such as lentils, chickpeas, peas and beans. Pulses are the dried edible seeds of legume plants and have been valued as nourishing staple foods. Although they contain lower levels of phytoestrogens than foods like soy or flaxseed, they still contribute to overall phytoestrogen intake when eaten regularly.
Alongside this, lentils, chickpeas and beans provide fibre, plant-based protein and important minerals such as iron and magnesium. Their slow-release carbohydrates help support steady energy and digestive comfort, making them a simple and effective choice to incorporate into your diet.
Whole grains
Whole grains such as oats, barley and rye contribute lignans, a type of phytoestrogen, alongside a broad range of essential nutrients.
Regularly including whole grains in your diet is also associated with cardiovascular support, particularly through their role in cholesterol management and blood sugar balance. As part of a varied diet, whole grains offer a steady, nourishing source of energy while gently contributing to phytoestrogen intake.
Herbal Phytoestrogens
In addition to food sources, certain traditional herbs contain phytoestrogen compounds and have long been used in herbal practice to support women through life-stage transitions. These phytoestrogen herbs have long histories of use in herbal practice, particularly around perimenopause and menopause support.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Napiers has been trusted for over 165 years, supporting generations with their health, naturally. Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs tailored to your individual needs.
Red Clover
Red clover is naturally rich in isoflavones and is one of the most widely recognised herbs in menopause-focused formulations. It is often chosen for its gentle, plant-based approach to supporting common menopausal experiences such as hot flushes, changes in mood and disrupted sleep. Research has explored its role in easing hot flush frequency and broader menopausal symptoms, making it a popular option within holistic menopause support[5].
Hops
Hops contain prenylflavonoids, which are among the more active phytoestrogen compounds found in plants. Traditionally, hops has also been valued for its calming properties and use in supporting relaxation and restful sleep. This combination makes hops particularly relevant during menopause, when night-time wakefulness and sleep disruption are common concerns.
Sage
Sage is traditionally used as a cooling herb, containing natural phytoestrogens alongside compounds such as rosmarinic acid and aromatic essential oils. Together, these qualities contribute to its reputation for supporting comfort during hot flushes, while also offering gentle calming and circulatory support for overall wellbeing during menopause.
Dong quai
This is a key herb in traditional Chinese medicine, and is widely known for its anti-inflammatory and soothing properties. While it does not act as a direct source of phytoestrogens in the same way as red clover or soy, it is traditionally valued for supporting circulation and overall balance during times of transition and discomfort.
Liquorice
Liquorice contains plant compounds that may influence hormone metabolism and adrenal function. In herbal practice, it is typically used in small amounts to support energy and resilience, particularly when fatigue or stress accompany hormonal changes.
As with all herbal support, individual responses can vary. These herbs are best used with professional guidance, especially during menopause or when taken alongside prescribed medication.
To explore more herbs that provide support during menopause, read our guide here.
Evidence for Supporting Menopause Symptoms
Research exploring phytoestrogens in relation to menopause has focused on areas such as hot flushes, mood changes, bone health and cardiovascular markers. Some more recent studies suggest that diets rich in isoflavones may be associated with a reduced frequency or intensity of hot flushes, while earlier findings are more mixed, highlighting the need for further well-designed research.
One study indicates that phytoestrogens such as isoflavones may help improve certain menopausal symptoms in terms of their intensity[6]. However, responses can vary widely depending on the type of phytoestrogen used, dosage, overall diet and individual health factors.
For this reason, phytoestrogens are best viewed as one supportive element within a broader lifestyle approach, rather than a single or standalone solution for managing menopause-related symptoms.
Safety and Considerations
Concerns are sometimes raised about phytoestrogens in relation to hormone-sensitive conditions or certain medications. Current evidence does not suggest that dietary phytoestrogens increase risk when consumed moderately as part of a normal, balanced diet, although herbal remedies and concentrated supplements should be approached with greater care.
Anyone with an existing medical condition, or those taking prescribed medication, are advised to seek professional guidance before using herbal products or supplements containing phytoestrogens.
How to Incorporate Phytoestrogens into Daily Life
Incorporating phytoestrogens can be simple and food-focused:
- Add ground flaxseed to breakfast foods
- Include soybean products such as tofu or miso a few times per week
- Rotate legumes and whole grains for dietary variety
- Use herbal products to provide additional support (with guidance)
- Consider supplements where appropriate, choosing well-formulated products and seeking professional advice to ensure they suit individual needs and health circumstances
Consistency, moderation and variety are key. Phytoestrogens work best as part of an overall balanced diet and healthy lifestyle.
To learn more about hormone health and everyday habits that may support balance, visit our blog.
If you’re looking to deepen your understanding of menopause, including some of the common misconceptions that surround it, you can also read our dedicated guide.
FAQs
What are the benefits of red clover?
Red clover contains naturally occurring isoflavones and has a long history of traditional use, particularly during menopause. It is commonly included in herbal blends designed to support comfort during hormonal transitions.
Are phytoestrogens safe during menopause?
For most people, phytoestrogens from food are considered safe when eaten as part of a balanced diet. Herbal supplements should be used with care and professional guidance.
Do phytoestrogens replace hormone therapy?
No. Phytoestrogens are not a replacement for prescribed hormone therapy. They may be used as part of a broader lifestyle approach alongside professional medical advice.
How long does it take to notice effects from phytoestrogen-rich foods?
Dietary changes are gradual, and any perceived benefits from phytoestrogen-rich foods are typically noticed over weeks rather than days.
Can phytoestrogens be used during perimenopause as well as menopause?
Yes, phytoestrogens are often used during perimenopause as part of a broader approach to supporting hormonal transitions.
References
- Patisaul, H.B. and Jefferson, W. (2010) ‘The pros and cons of phytoestrogens’, Frontiers in Neuroendocrinology, 31(4), pp. 400–419. Available at: ScienceDirect.
- Berkheiser, K. and The Healthline Editorial Team (2024) 10 Foods High in Phytoestrogens. Healthline. Medically reviewed by Jones, J. Updated 27 March. Available at: Healthline.
- Pabich, M. and Materska, M. (2019) ‘Biological effect of soy isoflavones in the prevention of civilization diseases’, Nutrients, 11(7), p. 1660. Available at: MDPI.
- Erdman, J.W. Jr. (2000) ‘Soy protein and cardiovascular disease: a statement for healthcare professionals from the Nutrition Committee of the American Heart Association’, Circulation, 102(20). Available at: American Heart Association.
- Kanadys, W., Barańska, A., Błaszczuk, A., Polz-Dacewicz, M., Drop, B., Kanecki, K. and Malm, M. (2021) ‘Evaluation of clinical meaningfulness of red clover (Trifolium pratense L.) extract to relieve hot flushes and menopausal symptoms in peri- and post-menopausal women: a systematic review and meta-analysis of randomised controlled trials’, Nutrients, 13(4), p. 1258. Available at: MDPI.
- Bedell, S., Nachtigall, M. and Naftolin, F. (2014) ‘The pros and cons of plant estrogens for menopause’, The Journal of Steroid Biochemistry and Molecular Biology, 139, pp. 225–236. Available at: ScienceDirect.
