Estrogen levels can vary person-to-person, but what's considered "normal?" Here's what normal estrogen levels look like, how to tell and test if you have an imbalance, and how to support estrogen balance.
Estrogen is a star player when it comes to not only your reproductive health, but your overall well-being. When your estrogen levels fall within a standard range, estrogen functions how it’s meant to: regulating your menstrual cycle, facilitating reproductive functions, and supporting your bone, skin, and cardiovascular health, and cognitive function.
When estrogen levels fall out of balance, you might experience frustrating symptoms like mood changes , fatigue, and constipation. Low and high levels of estrogen can also have long-term impacts on your health—including your fertility.
What are normal estrogen levels? Normal estrogen levels are when the amount of estrogen in your body is within a general standard range. It’s crucial to note that estrogen levels can vary significantly by age, sex, and life stage, and what’s normal for one person might be very different than for another.
Normal estrogen levels vary during the menstrual cycle, pregnancy, and by age:
During the follicular phase: 19 to 140 pg/mL Right before ovulation: 110 to 410 pg/mL During the luteal phase: 19 to 160 pg/mL After menopause: >35 pg/mL During pregnancy: <20,000 pg/mL Overall, healthy normal estrogen levels for non-pregnant women who experience menstrual cycles are 30-400 pg/mL.
For those assigned male at birth, estrogen levels are much lower, ranging from 10 to 40 pg/mL. These levels are important for various functions in AMAB people, including bone health and cardiovascular health.
What level of estrogen is considered low? Low estrogen levels are any levels below the aforementioned ranges. For non-pregnant women who experience menstrual cycles, this would be below 30 pg/mL. However, below 30 pg/mL is a normal level of estrogen for women who have already gone through menopause.
What level of estrogen is considered high? High estrogen levels are any levels above the aforementioned ranges. For non-pregnant women who experience menstrual cycles, this would be above 400 pg/mL. However, high levels of estrogen — much higher than 400 and closer to 20,000 — are normal for pregnant women .
>>RELATED: What happens when your estrogen levels are high — but compared to other hormones? Learn more about the hormonal imbalance known as estrogen dominance .
Is high or low estrogen bad? Maintaining normal estrogen levels is crucial for overall well-being. Fluctuations in estrogen levels, whether too high or too low, can lead to a variety of physical and emotional symptoms.
These fluctuations might occur naturally during different life stages such as puberty, the menstrual cycle, pregnancy, and menopause. However, an imbalance in estrogen levels can also arise due to external factors, like endocrine disruptors, or health conditions, like polycystic ovarian syndrome .
When estrogen levels are within the healthy range, it supports the body's optimal functioning. Adequate estrogen levels contribute to a stable mood, strong bones, a healthy cardiovascular system, and overall vitality. Striking the right balance is essential, as both excessive and deficient levels of estrogen can have repercussions for health.
Signs and causes of estrogen imbalance How do you know if you have normal estrogen levels? Estrogen imbalance, whether it's too high or too low, can lead to a range of noticeable physical and emotional symptoms. Recognizing these signs is an important step in addressing potential hormonal issues.
Signs of high estrogen levels include:
Signs of low estrogen levels include:
Irregular menstrual cycles Hot flashes and night sweats Vaginal dryness Mood changes Bone health concerns >>MORE: 10 Low Estrogen Symptoms You Need to Look Out For
Testing estrogen levels When it comes to understanding your hormonal health, testing estrogen levels can provide valuable insights. If you suspect an estrogen imbalance due to persistent symptoms or other concerns, working with a healthcare professional to measure your hormone levels is a great next step.
Professionals can guide you on the most appropriate testing method based on your symptoms, medical history, and individual needs. Additionally, they might advise specific preparations, such as timing the test according to your menstrual cycle or adjusting any medications that could affect the results.
Your doctor will consider your symptoms, medical history, and other factors to determine if an imbalance exists and what steps might be necessary.
Supporting estrogen balance Maintaining healthy estrogen levels is a journey that involves a combination of lifestyle choices, natural interventions, and, in some cases, medical support.
Natural approaches to maintaining normal estrogen levels include:
Nutrition: Eating a balanced diet rich in whole foods, including fruits, vegetables, whole grains, and lean proteins, can positively influence estrogen levels. Incorporating foods with phytoestrogens, such as flaxseeds, soy, and legumes, might help modulate estrogen activity. Healthy fats like avocados, nuts, seeds, and olive oil support hormone production and overall health.Physical activity: Regular exercise contributes to hormonal balance by promoting healthy weight management and bone density. Aim for a mix of aerobic activities, strength training, and flexibility exercises. (Learn the optimal workouts to do during each phase of your cycle .)Stress management: Chronic stress can disrupt hormonal balance. Engage in relaxation techniques such as meditation, deep breathing, yoga, and mindfulness to help reduce stress levels .Sleep quality: Prioritize a healthy sleep schedule as it plays a crucial role in hormone regulation. Aim for 7-9 hours of uninterrupted sleep per night.Sometimes, however, lifestyle changes may not be enough to balance your estrogen levels. If that’s the case, a healthcare provider might recommend a medical intervention, like:
Hormone replacement therapy (HRT): HRT involves prescribed hormones, such as estrogen, to restore balance. Medications: Certain medications can influence estrogen levels, particularly in conditions like polycystic ovary syndrome (PCOS) or endometriosis. Supplements: Some supplements, such as those containing phytoestrogens or specific nutrients like vitamin D and omega-3 fatty acids, might support hormonal balance.>>MORE: How to Increase Estrogen: 5 Foods, 2 Workouts, and 8 Stress-Reduction Tips
Each individual's journey toward estrogen balance is unique. What works for one person might not be suitable for another. It's important to approach the process with patience and a willingness to listen to your body.
If you're unsure about where to begin, seeking guidance from a healthcare professional is the most valuable step. A qualified healthcare provider can assess your symptoms, conduct appropriate tests, and work with you to develop a comprehensive plan that aligns with your needs and goals.
Normal estrogen levels: the bottom line Normal estrogen levels are the range of a “standard” amount of estrogen in your body. These ranges are good general guidelines for you to see if you might have near “normal” amounts of estrogen in your body; however, it’s important to remember that estrogen levels vary by age, time of your menstrual cycle, genetics, lifestyle factors, and more.
If you’re worried you might be dealing with low or high estrogen levels, consult a healthcare professional who can help you evaluate your levels. While unbalanced estrogen levels can be frustrating and at times debilitating, there are tons of solutions for getting your estrogen levels back toward normal ranges for you.
