Can Consuming Flaxseeds Balance Oestrogen Levels? Dietitian Weighs In

Health enthusiasts love topping their oats or cereals with nutritionally rich flaxseeds. This small, nutrient-dense plant seed has varied benefits. One such benefit is that it helps balance your oestrogen levels due to their high content of lignan. Therefore, flaxseeds can gently boost oestrogen when levels are low or block stronger, naturally occurring oestrogens when levels are high, supporting conditions such as PMS, PCOS, and menopause. This article will explain this concept in more detail.

To understand this better, we interacted with Ms Chitra BK, Chief of Dietetics, KIMS Hospitals, Electronic City, Bengaluru.

Can Consuming Flaxseeds Balance Oestrogen Levels?

Ms Chitra says that flaxseeds have gained popularity as a superfood due to their rich nutritional profile and potential health benefits, associated with balanced hormones. She adds, “However, belief surrounding flaxseed's direct effect on oestrogen (estrogen) levels requires further clarification.”

The expert further explains, “Flaxseed is a great source of Lignans, a naturally occurring plant compound (phytoestrogen) that interacts with oestrogen receptors within the body. Depending on a person’s overall hormone levels, they may experience either a mild estrogenic or anti-estrogenic effect through the consumption of phytoestrogens. Therefore, flaxseed can assist in maintaining hormonally balanced individuals by promoting hormonal equilibrium; but it won’t cause a drastic increase or decrease in someone’s oestrogen level.”

How Flaxseeds Affect Your Oestrogen Levels

A 2017 study, published in the Journal of Steroid Biochemistry and Molecular Biology, attempted to understand how consuming flaxseed can impact your oestrogen levels and whether it can help prevent ovarian cancer. The research focused on two main healthy components which are found in flaxseed: omega-3 fatty acids and plant compounds called lignans. 

As part of the research, hens were fed different diets, including one containing fifteen percent whole flaxseed, over a period of three months. The results showed that eating whole flaxseeds directly alters how the body processes and responds to  oestrogen. Specifically, the flaxseed diet minimised the amount of a specific oestrogen receptor. This means the body becomes less sensitive to the hormone's potentially harmful signals. It also altered the way estrogen is broken down, and encouraged the creation of a safer, protective oestrogen byproduct called 2-methoxyestradiol. 

To summarise, the researchers concluded that regular flaxseed consumption is a powerful dietary tool that positively impacts estrogen metabolism and reduces the risk of hormone-related cancers. 

Benefits of Adding Flaxseeds in Diet

On this note, Ms Chitra lists the benefits of flaxseeds:

• Regular consumption of flaxseed (for example, regularly using ground flaxseed as a baking ingredient) benefits women that are dealing with hormonal fluctuations due to symptoms of menopause causing hot flashes.
• Supplementation with flaxseed has also been associated with improved menstrual health, healthy breast and cardiovascular systems.
• Flaxseeds are a good source of omega 3 fatty acids, fibre and antioxidants as well as several other nutrients that contribute to a well-rounded, nutritious diet.
• Beyond their hormone-balancing ability, they also have positive effects on digestive health, cardiovascular health, blood sugar control, and cholesterol control.
• Using whole, freshly ground flaxseeds in the amounts of 1-2 tablespoons a day as part of a balanced diet through addition to curds, smoothies, oatmeal, cold cereal, salads, and any other whole grain products will provide you with the most nutritional benefits from flaxseed.
• Those with hormone sensitive diseases or who take medication for those diseases should consult their physician or other healthcare provider before making any diet changes that include high levels of flaxseed.

“Flaxseeds are an important part of a healthy lifestyle for overall hormonal wellness, but they are not a substitute for medical evaluation or treatment when hormonal imbalances are suspected,” concludes Ms Chitra.

ALSO READ- Chia Vs Flax Seed: Which Is The Best Morning Superfood For Health?

Conclusion

Adding flaxseeds into your daily diet is a simple yet effective way to support your body's natural hormonal balance. They are a source of plant-based lignans, which are nutrient-dense seeds that can gently adapt to your body's needs by offering either mild oestrogenic or anti-oestrogenic effects. Apart from hormonal regulation, adding ground flaxseeds to your meals can also give you a healthy dose of omega-3 fatty acids, dietary fibre, and antioxidants. All these can promote heart and digestive health. You can add one to two tablespoons daily in your favorite smoothies, salads, or oatmeal. However, if you are experiencing severe hormonal issues after consuming flaxseeds, seek medical guidance immediately.