Minerals and vitamins that help estrogen levels

Estrogen  plays a critical role in: 

• Bone strength

• Heart health

• Mood

Fortunately, there are ways to combat low estrogen, and they don’t all involve hormone replacement therapy (HRT) — treatments that contain female hormones. You may be able to boost your estrogen levels naturally by eating certain foods and taking herbal and vitamin supplements.

Some vitamins and minerals help your body produce estrogen and use it more effectively. To increase your estrogen levels, consider adding:

• Boron, a mineral that helps your body absorb testosterone and estrogen

• Vitamin B, which helps your body create and use estrogen

• Vitamin D, which functions as a hormone in the body and helps with estrogen production

• Vitamin E, because research shows vitamin E may help reduce hot flashes and insomnia.

Natural estrogen supplements

There are supplements believed to reduce the symptoms of low estrogen. But supplements are not regulated by the Food and Drug Administration (FDA), so talk to your PCP about any supplements you’re considering before taking them.

Natural supplements believed to affect estrogen levels include:

• Black cohosh: People use this Native American herbal remedy to treat menopause symptoms associated with low estrogen. One small study shows it to be especially effective in treating hot flashes.

• DHEA (dehydroepiandrosterone): A synthetic version of this naturally occurring hormone — available as pills, powders and topical treatments — can help produce other hormones such as testosterone and estrogen.

• Red clover: Research shows this herbal supplement is effective at alleviating hot flashes in menopausal women. Further study is needed to determine if red clover increases estrogen.

InBody vs. DEXA Scan

InBody uses Bioelectrical Impedance Analysis (BIA) to measure body composition. It sends a safe, low-level electrical current through the body to measure the resistance of different tissues (like water, muscle, and fat). 

Multiple Frequencies: It uses both high and low frequencies to look at water both inside and outside your cells. 

Segmental Measurement: It breaks the body into five separate cylinders (the trunk, arms, and legs) rather than treating the body as a single mass.

No Empirical Estimates: Unlike basic home impedance scales, InBody's technology calculates values using direct impedance measurements without relying on statistical guesses based on your age or gender.

The chart below highlights how a professional-grade InBody scale compares directly to a medical DEXA scan: 

Feature	InBody Scale (BIA)	DEXA Scan (X-Ray)
Technology	Multi-frequency electrical currents	Low-dose dual-energy X-rays
Body Fat Error	±3% to 5% (tends to read lower)	±1% to 2% (highly precise)
Visceral Fat	Broadly estimated (low clinical agreement)	Directly measured (highly accurate)
Bone Density	Cannot measure	Accurately measures
Testing Fluctuation	High (sensitive to food, water, exercise)	Very low (fluid shifts rarely alter results)

 

==Leucine-Rich Foods

The following foods contain the highest concentrations of leucine per standard serving:

Meat & Poultry

Chicken Breast: ~ 2.3 g of leucine per 100g (about 3.3 g per 200 calories)
Beef (Top Sirloin / Skirt Steak): ~ 1.3 g to 2.9 g per 100g
Pork Chops: ~ 2.1 g of leucine per 100g

Fish & Seafood

Tuna: ~ 1.9 g of leucine per 100g (about 3.6 g per 200 calories)
Salmon: ~ 1.6 g of leucine per 100g
Yellowtail: ~ 3.5 g of leucine per half-fillet 

Dairy & Eggs

Swiss Cheese: ~ 3.9 g of leucine per cup
Parmesan Cheese: ~ 2.8 g of leucine per 100g
Cottage Cheese: ~ 1.5 g of leucine per cup
Whole Eggs: ~ 1.4 g of leucine per 200 calories 

Plant-Based & Vegan Sources

Soybeans & Edamame: ~ 3.3 g of leucine per 100g
Tempeh: ~ 2.3 g of leucine per cup
Pumpkin Seeds: ~ 2.4 g of leucine per 100g
Hemp Seeds: ~ 2.2 g of leucine per 100g
Cooked Lentils: ~ 1.8 g of leucine per 100g (about 1.1 g per 200 calories)