Research review:
If you’re navigating perimenopause, you’ve probably heard whispers about phytoestrogens — those plant-based compounds that mimic the effects of oestrogen in the body. But do they really help? And are they safe? Let’s take a closer look at what the science says.
A 2019 review published in the Open Access Macedonian Journal of Medical Sciences explored the many health benefits of phytoestrogens — particularly their role in hormone balance, heart health, bone health, weight management, and even skin health. [1] For women in perimenopause, this is exciting news!
What are phytoestrogens?
Phytoestrogens are natural compounds found in certain plants that have a chemical structure similar to your body’s own oestrogen. They can gently bind to oestrogen receptors and help regulate hormonal activity, which is especially helpful when your own oestrogen levels start to fluctuate in your 40s and 50s.
The main types of phytoestrogens are:
- Isoflavones (found in soybeans and red clover)
- Lignans (found in flaxseeds, whole grains, berries, and veggies)
- Stilbenes (like resveratrol in grapes and peanuts)
- Coumestans (found in sprouts and leafy greens)
The review noted that in Asia, where soy and other phytoestrogen-rich foods are regularly eaten, women consume around 20-50 mg per day — much higher than the 1-3 mg typically consumed in Western countries. Interestingly, populations with higher phytoestrogen intake tend to experience fewer menopause symptoms and lower rates of chronic disease.
What the research found:
The study highlighted several key benefits of phytoestrogens:
- Hormone balance: They can help ease menopausal symptoms like hot flushes by gently supporting oestrogen activity when levels drop.
- Heart health: Phytoestrogens help lower LDL (‘bad’) cholesterol and improve blood vessel function.
- Bone support: They may help reduce bone loss, a common issue post-menopause.
- Weight management: Phytoestrogens have been shown to reduce fat accumulation and support lean muscle mass.
- Safe alternative: Unlike conventional HRT, phytoestrogens don't seem to increase risks of blood clots or cancer in postmenopausal women.
Key takeaways from this research:
If you’re in perimenopause and looking for natural support, here are some simple ways to add phytoestrogens to your routine:
- Include organic soy foods like tofu, tempeh, and edamame a few times a week.
- Sprinkle ground flaxseeds on your porridge, yoghurt, or smoothies. I recommend 2tbsp a day for hormone balance.
- Enjoy more berries, broccoli, and leafy greens.
- Try red clover tea – a herbal tea which contains phytoestrogens.
- Swap in some whole grains like oats and rye instead of refined carbs.
- Give your levels a boost with a phytoestrogen supplement, like one with soy isoflavones.
Final Thoughts
This research adds weight to what many women have experienced firsthand: that plant-based oestrogens can offer real relief and long-term health benefits during perimenopause. Small daily habits — like adding flaxseed to breakfast or cooking a tofu stir-fry stir fry — can build up to make a big difference.
Ready to give your hormones a little plant-powered support? Your body (and your future self) will thank you!
Other topics that you may find helpful:
How magnesium, soy isoflavones and hibiscus can help ease menopause symptoms
3 Herbs I Recommend for Menopause
