Sometimes you’ll find it hard to build muscle and lose fat, even if you are following your diet and workouts like clockwork. Most likely this is caused by excessive estrogen levels in the body and a lack of knowledge of how to lower it.
Every adult male should be familiar with his estrogen levels. There are many things that depend on them — his overall health, his appearance, his emotional well-being, his physical and mental capacity, and his ability to produce offspring. It is safe to say that even his very life may depend on knowing precisely if his estrogen levels are too high or too low.
Estrogen Dominance — What It Means
Estrogen dominance is not a single condition. It manifests in three distinct forms:
High estrogen with normal progesterone or testosterone — occurs mostly in overweight men and women, and in people exposed to xenoestrogens.
High estrogen with low progesterone — more common in women as they age, as progesterone falls sharply while estrogen drops more gradually.
Conversion of androgens to estrogens by the aromatase enzyme — aromatase levels increase with age, obesity, insulin, and alcohol. In men this leads to gynecomastia and muscle mass loss. In women it can lead to precocious puberty and breast hypertrophy.
It becomes very clear that our health largely depends on sex hormones, and keeping them in their optimal range is not optional — it’s essential.
Testosterone and Estrogen: A Tale of Two Hormones
Testosterone is what makes a man a man, and estrogen is what makes a woman a woman. But estrogen is in many aspects just as important to a man’s health as testosterone — and this is where most men get confused.
Despite being regarded as polar opposites of human sexual development, on a molecular scale testosterone and estrogen are very similar. If you tried to merge both molecules into a 3D figure you would find them looking identical, except that testosterone has one extra carbon atom in its molecular structure. And it is precisely in this similarity that we find the reason why some men experience high estrogen levels.
Because the testosterone molecule is so similar to estrogen, it is extremely easy for aromatase enzymes to cut off that one extra carbon atom and convert testosterone into estrogen.
A certain level of estrogen in males is actually essential for the proper functioning of the body. It is part of an efficient feedback mechanism where overly high estrogen levels send an alert signal to the testicles, via the pituitary gland, to reduce testosterone production for that day — keeping a balance between the two hormones throughout the system.
If you’re a man with too little estrogen, you’re more likely to develop osteoporosis and other conditions. But having too high estrogen levels is devastating — and that’s where the real problem lies for most men reading this.
What Problems Do Abnormal Estrogen Levels Cause?
As years go by, testosterone levels naturally decrease around one percent per year. Estrogen levels, unfortunately, start to rise. When estrogen gets too high, men start seeing numerous health issues.
When a man allows his estrogen levels to increase unchecked, the risk of developing various degenerative diseases increases dramatically:
- Atherosclerosis risk increases significantly
- Risk of stroke and prostate cancer increases
- Type II diabetes risk increases
- Erectile dysfunction occurs
- Fat gain accelerates, especially around the midsection
- It becomes harder to build and maintain muscle mass
- Loss of muscle tissue accelerates
- Overall fatigue and decreased libido
- Depression and emotional disturbances
- Increased fat around the nipples (early gynecomastia)
- Lower urinary tract symptoms
And most importantly — having high estrogen levels significantly increases the risk of premature death.
There was a study where scientists monitored the estrogen levels of 501 men with chronic systolic heart failure. Published in JAMA in 2009 (Jankowska et al., JAMA 2009;301(18):1892-901), the study found that men who had estradiol levels — estrogen’s most potent form — in the normal range of 21.9–30.12 pg/ml had the fewest deaths over a three-year period.
Men with the highest levels (above 38) had 130% more deaths in that same period. Those with the lowest estrogen levels (below 13) had it worst of all — 315% more deaths. Notably, the authors emphasized that the study showed an association, not necessarily a causal relationship — men at the extremes may have had more severe underlying disease.
Estrogen levels play a huge role in your heart health, and the health of a multitude of other body parts, systems, and functions.
It happens in young men too. Young men who lead unhealthy lifestyles have a higher chance of elevated estrogen than men who are in good physical shape.
Symptoms of High Estrogen in Men
- Muscle mass loss
- Increased abdominal fat
- Low libido, possible erectile dysfunction
- Fatigue
- Increased fat around the nipples
- Depression and emotional disturbances
- Lower urinary tract symptoms associated with benign prostatic hypertrophy
Symptoms of Low Estrogen in Men
- Decent erections but weak orgasms
- Cracking in the joints or soreness
- Tiredness and depression
- Possible weakening of the adrenal glands
- Numbed emotions
- Feeling anxious
- Excessive jealousy
- Excessive urination
- Low blood pressure
Estrogen Level Ranges by Age
As a man, it is in your best interest to ensure you are in the estrogen sweet spot, regardless of age. Establish a baseline you can refer to and adjust accordingly.
Below are average estradiol levels by age, as established by researchers in a study published in the journal Clinical Endocrinology:
| Age | Average Estradiol Level |
|---|---|
| 20–29 | 28.0 pg/ml |
| 30–39 | 25.6 pg/ml |
| 40–49 | 24.8 pg/ml |
| 50–59 | 22.2 pg/ml |
| 60–69 | 21.3 pg/ml |
| 70–80 | 21.8 pg/ml |
How to Measure Your Estrogen Levels
There are two ways to accurately measure your estrogen levels: a 24-hour urine test or a blood test. The blood test is easier, but you need to insist that your doctor order a “sensitive” assay. By default, most laboratories use the standard assay — the one designed for women.
Most labs use immunoassay techniques to test blood samples, which compared to other measuring methods show a variability rate of up to 52%. This inaccuracy can lead a doctor to treat a problem that doesn’t exist — treating a man for high estrogen when his levels are actually within normal range, which could lead to serious consequences.
Instead, labs should use Liquid Chromatography/Mass Spectroscopy — a far more accurate technique for measuring estrogen and hormone levels overall.
There is also another complicating factor. Steroid hormone binding globulin (SHBG) also regulates estrogen levels. SHBG binds up a certain amount of hormones — including estrogen and testosterone — making them virtually inaccessible for your organs to use. With age, SHBG levels increase and bind up even more hormone. So even though estrogen levels may appear to be within the normal range, the amount of actual “free” estrogen available may be too low.
In an ideal situation, both estrogen blood levels and SHBG should be in the middle range of normal values for an accurate estimation of your estrogen status.
What Causes High Estrogen Levels?
Excessive Body Fat
Fat tissue contains the aromatase enzyme — responsible for converting testosterone to estrogen. The fatter you get, the more testosterone is converted into estrogen, which in turn makes you even fatter. This is a vicious self-reinforcing cycle.
The only way out is to reduce body fat and maintain a lean physique. Pay particular attention to fat around your midsection — this tissue contains fat cells known to release aromatase, disrupting the entire hormonal balance.
Aging
The older you get, the more aromatase enzyme you release and the higher estrogen levels become. This is why older men sometimes develop breasts. The correlation is not simple — SHBG levels also increase with age, binding up some of the increased estrogen, while aging simultaneously reduces testosterone production. All of these phenomena contribute to why so many men with cardiac conditions have estrogen levels that are either too high or too low.
Broken Hormonal Feedback Mechanisms
When estrogen levels are consistently high, this can short-circuit the feedback mechanism — sending the wrong signal to the testicles to completely halt testosterone production. Stopping testosterone production then causes even higher estrogen levels. It’s a downward spiral.
Testosterone Replacement Therapy (TRT)
Millions of men use TRT to restore failing libidos and energy levels. However, injecting too much testosterone — especially in overweight men — can have the opposite effect, causing the excess testosterone to be converted into estrogen. This can be fixed by adjusting the dose or taking an anti-aromatase.
Cytochrome P450 Enzyme System Impairment
The P450 enzyme system processes and eliminates the toxins we consume — think of it as a chemical recycling factory. It also eliminates excess estrogen from your body. Drinking too much alcohol, being overweight, or being deficient in zinc can impair its function. Certain supplements and foods can also impede the system — ginkgo biloba and grapefruit juice being two examples.
Hormone-Enhanced Food
A growing body of expert opinion suggests a connection between consumption of hormone-enhanced food and elevated estrogen levels. More studies are needed before firm conclusions can be drawn, but for now stick with unprocessed foods that don’t have additives. The precaution costs nothing.
It happens in young men too. Young men who lead unhealthy lifestyles — poor diet, excess body fat, alcohol, sedentary behaviour — have a higher chance of elevated estrogen than men who are in good physical shape. High estrogen is not exclusively an older man’s problem.
Xenoestrogens are compounds in the environment that mimic estrogen. Mainly heavy metals and industrial chemicals like phthalates or synthetic chemicals like DDT and DES, they are growing in number and accumulating in more tissue every year. They are found in foods, fire retardants, adhesives, detergents, perfumes, drinking water, waxes, lubricants, and household cleaning products.
A 1992 study by reproductive specialists from Denmark concluded that sperm counts in developed countries had dropped 50% since 1938. Scientists found that around 75% of samples taken from 500 adults had significant levels of industrial xenoestrogens, while 98% of samples had DHT and its derivatives. Different xenoestrogens act in synergy — their combined effect is magnified.
Phytoestrogens
Unlike xenoestrogens which are man-made and stored in fat tissue, phytoestrogens are found in plants and metabolized relatively quickly. They don’t pose the same long-term problem as xenoestrogens, but their molecular structure is similar to estrogen and can have a similar negative effect. Most commonly found in soy and soy protein.
Medications
Specific medications are known to increase estrogen: drugs that contain estrogen, anabolics, ulcer medications like cimetidine, specific antibiotics like tetracycline and ampicillin, anti-fungal medications, and various antidepressants. There are more than one of these that can have this effect, so consult your doctor or pharmacist before using any of them.
Illnesses
Various illnesses can spike estrogen levels — tumors on the testes, pituitary and adrenal glands, lung and liver, liver disease (cirrhosis), thyroid disease, and kidney disease all have a tendency to increase estrogen levels.
Alcohol and Drugs
Excessive alcohol consumption increases the rate at which testosterone converts to estrogen, especially in fat cells. Alcohol also inhibits the liver’s ability to eliminate excess estrogen. Recreational drugs will almost certainly increase your estrogen levels.
Hormone-Enhanced Food
A growing body of expert opinion suggests a connection between consumption of hormone-enhanced food and elevated estrogen levels. The evidence isn’t conclusive yet, but stick with unprocessed foods that don’t have additives wherever possible.
What Are the Main Causes of Low Estrogen in Men?
There aren’t as many causes of low estrogen in men as there are of high estrogen, but they matter equally.
Old age — accompanied by low testosterone and elevated SHBG levels. One remedy is testosterone replacement therapy, though this requires careful management.
Overuse of anti-aromatases or estrogen-blocker drugs — doctors prescribe these either to prevent testosterone converting to estrogen (anti-aromatases) or to prevent estrogen binding to cell receptors (estrogen blockers). Overuse drops estrogen too low.
Undiagnosed underlying conditions — it is quite possible that a man with low estrogen already has some condition yet to be diagnosed, with low estrogen being one of its symptoms rather than the root cause.
There are three main ways to influence estrogen: through changes in your lifestyle, by changing your diet, and by using supplements and herbs. In severe cases, pharmaceutical intervention is also an option.
1. Lifestyle Changes
The first rule is to maintain a healthy body weight with a high proportion of lean muscle. Beyond that:
Sleep — Go to bed on time and protect your sleep quality. Melatonin, the hormone your body produces during sleep, has been shown in multiple studies to exert anti-estrogenic effects.
A 2004 study published in the Journal of Biological Chemistry (Del Río B et al., J Biol Chem 2004;279(37):38294-302) demonstrated that melatonin acts as a specific inhibitor of estrogen receptor alpha via calmodulin, preventing estradiol-ERα complexes from binding to DNA and blocking ERα-dependent transcription.
A 2005 review in the Journal of Pineal Research further confirmed that melatonin reduces gonadal estrogen synthesis and decreases circulating estradiol levels. Most of this research has been conducted in cell models, but the mechanism is well characterized. Poor sleep suppresses melatonin production, which research suggests may contribute to elevated estrogen over time. It’s one of the most overlooked levers to pull.
Reduce alcohol — Drinking moderately occasionally may not cause issues, but frequent or excessive drinking will. If you’re going to drink, stick to lighter options and keep the amount low.
Beer is particularly problematic — hops, the flavoring and preservative used in beer for generations, is one of the most potent plant-based estrogens known. Your body converts the hops in beer into estrogen, and your liver frequently cannot handle the extra load.
Lose fat — Not just weight, but specifically body fat. Most excess estrogen is stored inside fat cells. When you start losing fat, some of that stored estrogen is released into the body briefly — but it has a relatively short life and is then eliminated. Get lean and stay lean.
Minimize plastic use — Almost all plastics contain some type of xenoestrogen. Replace plastic containers and bottles with glass wherever possible. Don’t let plastic wrap touch food in the microwave. Avoid drinking from plastic bottles that have been left in the sun.
In order to significantly clean your environment of xenoestrogens, you would probably have to move out of town, live in nature, and live off home-grown organic food. Short of doing that, there are still practical things you can do to make your environment less estrogenic. Use all-natural household cleaners, laundry detergents, and personal care products where possible. If you want to be thorough, here are the chemicals to avoid:
- Alkylphenol, Atrazine (weedkiller), 4-Methylbenzylidene camphor / 4-MBC (sunscreen lotions)
- Butylated hydroxyanisole / BHA (food preservative)
- Chlorine and chlorine byproducts
- Dichlorodiphenyldichloroethylene, DDT, Dieldrin, Endosulfan, Heptachlor, Lindane / hexachlorocyclohexane, Methoxychlor (insecticides)
- DEHP (PVC plasticizer), Phthalates (plasticizers)
- Erythrosine / FD&C Red No. 3 (red food dye)
- Ethinylestradiol (combined oral contraceptive pill)
- Metalloestrogens (a class of inorganic xenoestrogens)
- Nonylphenol and derivatives, Pentachlorophenol (general biocide and wood preservative)
- Parabens (methylparaben, ethylparaben, propylparaben, butylparaben — found in cosmetics)
- Polychlorinated biphenyls / PCBs (found in electrical oils, lubricants, adhesives, paints)
- Phenosulfothiazine (a red dye), Propyl gallate
Avoid drugs — Recreational drugs will increase your estrogen levels.
2. Nutrition
Cruciferous vegetables — Broccoli, brussels sprouts, cabbage, kale, mustard seeds, and cauliflower contain chemicals with liver-detoxifying effects and the ability to lower high estrogen levels.
They also contain indole-3-carbinol, which lessens the negative effects of high estrogen, and calcium d-glutarate, which helps the body eliminate estrogen before it can be reabsorbed. Eating these vegetables will indirectly help you burn fat.
Stop eating soy and soy products — Soy isoflavones are phytoestrogens that actively promote estrogen activity. Stay away from soy and its products — including soy protein supplements.
Green tea — Green tea contains epigallocatechin-3-gallate (EGCG), its primary active polyphenol. A study by Satoh et al. published in Food and Chemical Toxicology (2002, PubMed ID: 12065214) found that EGCG and other green tea catechins inhibit human placental aromatase activity in vitro, with EGCG showing an IC50 of 6.0×10⁻⁵ M.
Separate research published in the Journal of Nutrition (2009) has also shown that EGCG competes with estradiol for binding to estrogen receptor alpha and beta. Most of the research has been conducted in vitro and in animal models — large-scale human trials are limited — but the aromatase-inhibiting mechanism is well documented. Green tea extract supplements deliver higher concentrations of EGCG but have been linked to liver toxicity in high doses. Stick to drinking the tea.
Flaxseed or flaxseed oil — Flaxseeds contain 100 times more lignans than any other plant. Lignans are weak phytoestrogens that block estrogen receptors from stronger estrogens — similar to how some synthetic drugs work. They also block the aromatase enzyme responsible for gynecomastia.
Dietary fiber — Dietary fiber has fibrous compounds that lower estrogen levels. Research found that people who eat the recommended quantities of fiber had the lowest blood estrogen levels. Aim for 35–50 grams of fiber per day depending on your gender, weight, and other factors.
Additional foods — Beetroot, egg yolks, goji berries, and raw fruits and vegetables containing vitamins B6, B9, and B12 help the body get rid of excess estrogen by adding a methyl group to the estrogen molecule. Mushrooms, berries, apples, oranges, and grapefruit all contribute.
Gut health — Alcohol, gluten, processed foods, and refined carbs all contribute to an unhealthy digestive system, which raises estrogen levels. Increase your intake of fiber-rich vegetables, probiotics, and reduce processed food intake.
3. Supplements
The following nutrients and compounds have been proven most effective in stabilizing estrogen levels:
- Boron — reduces free estrogen levels
- Curcumin — decreases the effects of aromatase
- Fish Oil (DHA specifically) — decreases the number of estrogen receptors
- Green Tea Extract — inhibits the impact of aromatase
- Resveratrol — reduces aromatase activity. Most resveratrol supplements are extracted from Fallopia japonica, an extremely potent source. Grapes are another potent natural source.
- Zinc — decreases the activity of estrogen receptors. Zinc deficiency also impairs the P450 enzyme system that eliminates excess estrogen.
Herbs
- Nettle Root extract — one of the best known inhibitors of aromatase
- Saw palmetto, maca, red clover, Mexican yam — all connected to male fertility and hormonal balance
- Oleuropein — found in olive plants. Blocks the aromatase enzyme and helps keep healthy hormones in the body longer
- Passionflower — inhibits the action of aromatase
- Quercetin — found in apple peel, berries, onions, and cruciferous vegetables
4. Pharmaceutical Intervention
Aromatase inhibitors interfere with the enzyme’s ability to convert testosterone into estrogen. There are two types:
Suicide inhibitors (such as exemestane) — avoid these entirely. They are too potent and can drop estrogen levels dangerously low.
Competitive inhibitors (such as letrozole and anastrozole) — letrozole should also be avoided as it is very potent. Trying to fix moderately high estrogen with letrozole is like using C4 explosive to open a jar of pickles.
What remains is the moderately potent anastrozole (Arimidex). Even this can cause a rapid drop in estrogen levels, loss of bone density, and other serious side effects. Anastrozole is FDA-approved only for breast cancer treatment in women — it is not approved for use in men outside of specific medical contexts. Don’t take it unless you are under direct medical supervision, experiencing severe symptoms, have already tried diet and supplements without success, and are working with a doctor who has reviewed your bloodwork. Never self-prescribe.
If a doctor does prescribe it, dosing for men on TRT typically starts at a low dose taken twice a week — exact dosing varies significantly by individual and should be determined based on lab results, not a fixed protocol. The majority of men should never need anastrozole at all.
How to Monitor Your Estrogen Levels
- Make regular tests using a “sensitive” blood assay — insist on this with your doctor
- If results are normal, use those values as your reference baseline for future comparisons
- If the reading is too high, watch for the symptoms of high estrogen listed above
- If the reading is too low, check for symptoms of low estrogen
- Fix the problem using lifestyle adjustments, supplements, dietary changes, and avoidance of phytoestrogens and xenoestrogens — in that order, before considering pharmaceutical options
