What to eat for low estrogen and premature ovarian failure

Nov 15, 2025 Source: Cainiu Health

Dr. Zhang Lu

Introduction

For low estrogen levels and premature ovarian failure, it is advisable to consume more soybeans and soy products, foods rich in vitamin D, zinc-rich foods, high-quality protein sources, and folate-rich foods. A balanced diet can help regulate the endocrine system and provide nutritional support for ovarian health. If symptoms persist or worsen, or if menstrual irregularities, hot flashes, night sweats occur, prompt medical consultation is recommended.

Low estrogen levels and premature ovarian failure may benefit from increased consumption of soy and soy products, foods rich in vitamin D, zinc-rich foods, high-quality protein sources, and folate-rich foods. These dietary choices can help regulate endocrine function and provide nutritional support for ovarian health. If symptoms persist or worsen, or if menstrual irregularities, hot flashes, night sweats occur, prompt medical consultation is recommended.

1. Soy and soy products: Contain plant-based estrogens (phytoestrogens) that can bidirectionally regulate the body's estrogen levels. Foods such as tofu, soy milk, and dried tofu sticks can be consumed in moderation daily to gently support ovarian function. However, excessive intake should be avoided to prevent increased digestive burden.

2. Foods rich in vitamin D: Vitamin D helps regulate hormonal balance and supports ovarian function. Good dietary sources include salmon, egg yolks, and milk. Additionally, moderate sun exposure can promote natural synthesis of vitamin D in the skin.

3. Zinc-rich foods: Zinc supports ovarian metabolism and enhances endocrine regulation. Common sources include oysters, lean meats, and nuts. Including these in a balanced diet helps replenish essential trace elements.

4. High-quality protein foods: High-quality proteins are essential building blocks for ovarian tissue repair. Options such as chicken, fish, eggs, and soy products provide foundational nutrition for ovarian health and help maintain normal metabolic function.

5. Folate-rich foods: Folate helps reduce the risk of ovarian decline and supports endocrine regulation. Examples include spinach, broccoli, animal liver, and other dark green leafy vegetables. A well-balanced daily diet is recommended.

Maintain regular eating habits, avoid spicy, raw, cold, high-sugar, and high-fat foods, keep body weight within a healthy range, engage in moderate gentle exercise, and ensure sufficient sleep to create an optimal environment for hormonal balance and ovarian health.

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