Phytoestrogens in perimenopause – pros and cons

There is a lot of information and misinformation about phytoestrogens, especially for women going through perimenopause.

Phytoestrogens, as the name suggests, are plant compounds that can mimic the estrogen effect in the body, even if with a much milder effect. During perimenopause, our estrogen levels fluctuate to then progressively decline as we reach menopause (when the period stops). During the perimenopause transition, women can experience symptoms such as hot flashes, brain fog and mood swings as well as irregular periods.

Would increasing phytoestrogen intake be a good move to stabilise hormonal levels and ease some of the symptoms above? Read below.

What are phytoestrogens, and where can I find them?

Phytoestrogens are plant compounds that resemble estrogen and can bind to estrogen receptors found in many parts of the body such as reproductive organs, bones, kidneys, liver, brain, skin, lungs and cardiovascular system.

Despite exerting a weaker effect than the estrogen produced by our body, they still can impact your hormonal balance either being estrogenic (mimicking estrogen) or anti-estrogenic (blocking estrogen), depending on the individual’s hormonal levels.

Phytoestrogens can be found in soy and legumes as isoflavones or in seeds and whole grains as lignans.

The richest food sources of phytoestrogens are:

• Soy and soy products such as edamame, tofu, tempeh, miso, natto and soy milk are the richest sources of isoflavones, particularly genistein and daidzein.
• All legumes (lentils, chickpeas, beans) contain isoflavones, but not as much as soy.
• Flaxseeds are the richest source of lignans, but also sunflower and sesame seeds are a source.
• Whole grains such as oats, rye and barley contain lignans.

What are the benefits of phytoestrogen during perimenopause?

Symptom relief

As our estrogen levels first fluctuate and then decline during perimenopause, foods containing phytoestrogen might help alleviate some symptoms. Some research suggests that isoflavones from soy might help reduce the severity and frequency of hot flashes and night sweats.

Bone health

Since estrogen plays a crucial role in supporting bone health and density, including phytoestrogens might help reduce the risk of osteoporosis associated with menopause.

Heart health

Some studies point to the cholesterol-lowering effects of soy phytoestrogens, which might help prevent the risk of cardiovascular disease during and after perimenopause.

What are the cons?

Inconsistent results

Not all women experience relief from perimenopausal symptoms by consuming phytoestrogens. Our gut health, current diet and genetic factors can impact this effect.

Hormonal sensitivity

Depending on how your body metabolises estrogen, including phytoestrogens, might aggravate symptoms and increase mood changes. Testing will be key to understanding this.

Soy controversy

While consuming moderate amounts of soy is generally considered safe, excessive quantities (for example, seen in plant-based diets) can impact thyroid function or increase the risk of hormonal-sensitive cancers in predisposed individuals.

Consuming phytoestrogens such as flaxseeds and soy during the perimenopause can help ease some of the symptoms, but it is important not to exceed and consult a nutritionist to assess what could be the best diet for a specific individual, taking into consideration the personal medical history and current health status.