Phytoestrogens — are plant compounds that can interact with the body’s estrogen receptors. They have a structural similarity to estrogens and can exert both enhancing and modulatory effects on the hormonal background.
They are of particular interest in the context of women’s health, especially during periods of hormonal changes such as menopause. However, the influence of phytoestrogens extends beyond the reproductive sphere: they may participate in the prevention of osteoporosis, cardiovascular diseases, and certain types of cancer.
Beneficial Properties
- alleviate menopause symptoms by reducing the frequency of hot flashes and night sweats;
- support bone density and decrease the risk of osteoporosis;
- improve the lipid profile of blood, contributing to the prevention of atherosclerosis;
- have antioxidant and anti-inflammatory properties;
- may reduce the risk of hormone-dependent tumors.
Daily Requirement and Sources
Phytoestrogens do not have an established daily norm, but their safe consumption level is estimated to be 40–100 mg from food.
Optimal intake is possible with the regular inclusion of the following foods in the diet:
- soy products: tofu, tempeh, soy milk, miso;
- flaxseeds and chia seeds: a source of lignans;
- legumes: chickpeas, lentils, beans;
- whole grains: oats, barley, wheat;
- vegetables and fruits: broccoli, carrots, pomegranates, apples.
Isoflavone supplements are also available, but their use should be discussed with a doctor, especially in the presence of hormone-dependent conditions.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and Consequences of Deficiency
- intensified menopause symptoms: hot flashes, irritability, insomnia;
- decreased bone density and increased risk of fractures;
- deterioration of skin condition and dryness of mucous membranes;
- disruptions in lipid metabolism and elevated cholesterol levels;
- reduced antioxidant protection of the body.
Although phytoestrogens are not essential nutrients, their moderate intake may contribute to improved quality of life for women during hormonal restructuring.
Possible Risks of Excess and Their Manifestations
- hormonal disturbances, including irregular menstruation and cycle changes;
- exacerbation of PMS symptoms with excess isoflavones;
- increased risk of hormone-dependent neoplasms at high doses and with genetic predisposition;
- allergic reactions (rash, itching, swelling) to soy or flax products;
- reduced fertility with prolonged excess in the diet.
To reduce risks, it is recommended to avoid high doses of phytoestrogen supplements and prefer a varied plant-based diet.
Women with breast diseases or hormonal disorders should discuss their consumption levels with a doctor.