What Vitamins Decrease Estrogen and Promote Hormone Balance?

October 23, 2025 •

3 min read

In a 2016 study, researchers found that women with insufficient vitamin D levels who increased their intake saw a corresponding drop in circulating estrogens. Understanding what vitamins decrease estrogen is a vital component of managing hormonal health and promoting overall well-being.

Quick Summary

An overview of vitamins and nutrients that help regulate estrogen metabolism and excretion, including Vitamin D, B vitamins, DIM, and Calcium D-Glucarate, for hormonal balance.

Key Points

B Vitamins: Support liver detoxification, which is essential for metabolizing and eliminating excess estrogen from the body.
Vitamin D: A pro-hormone that helps regulate estrogen production by influencing enzymes like aromatase.
DIM: A compound from cruciferous vegetables that promotes the conversion of potent estrogens to weaker metabolites.
Calcium D-Glucarate: Aids in the excretion of estrogen by inhibiting an enzyme that can allow for reabsorption.
Fiber-Rich Diet: High fiber intake, especially from vegetables and whole grains, promotes the fecal excretion of estrogen.
Overall Strategy: Nutritional support should be combined with lifestyle changes like maintaining a healthy weight and managing stress for best results.

Understanding Estrogen Metabolism and Hormonal Balance

Estrogen is a vital hormone, but an imbalance—specifically estrogen dominance—can lead to various health concerns, including weight gain, mood swings, and irregular periods. While factors like obesity, poor diet, and exposure to environmental toxins can contribute to this imbalance, certain vitamins and nutrients play a significant role in helping the body metabolize and excrete excess estrogen. Addressing high estrogen often requires a multi-faceted approach that includes dietary changes, lifestyle adjustments, and targeted nutritional support.

B Vitamins and Estrogen Detoxification

B vitamins are essential cofactors in several bodily processes, including the liver's detoxification pathways. The liver is the primary organ responsible for breaking down and eliminating excess estrogen from the body. Without adequate B vitamins, this process can become sluggish, allowing estrogen to be reabsorbed and recirculated.

Vitamin B6: Involved in estrogen breakdown and plays a role in managing symptoms of premenstrual syndrome (PMS) associated with hormonal fluctuations.
Vitamin B12: Critical for methylation, a key process that helps deactivate and excrete excess estrogen. A deficiency can lead to improper estrogen breakdown.
Folate (B9): Works with B12 in the methylation cycle, supporting the healthy elimination of estrogen.

Vitamin D's Influence on Hormone Levels

Often described as a pro-hormone rather than a vitamin, Vitamin D has a direct impact on the body's hormonal system. Studies have shown a strong correlation between healthy vitamin D levels and balanced estrogen levels. It regulates the activity of enzymes, such as aromatase, that are involved in estrogen synthesis and metabolism. A deficiency is frequently observed in individuals with hormonal imbalances, and maintaining adequate levels can help regulate estrogen production. Obese and overweight individuals often have lower levels of vitamin D, as the nutrient is stored in fat deposits, and weight loss can help release it into circulation, further supporting hormone balance.

The Power of DIM from Cruciferous Vegetables

Diindolylmethane (DIM) is a compound produced when the body digests indole-3-carbinol (I3C), which is found in cruciferous vegetables like broccoli, cauliflower, cabbage, and kale. DIM supports estrogen metabolism by promoting the conversion of more potent, potentially harmful estrogens into less active, more beneficial metabolites. This shift in estrogen balance can reduce the carcinogenic potential of sex hormones and protect against various hormone-driven cancers. While DIM is available as a supplement, it's naturally obtained through consuming a diet rich in cruciferous vegetables.

Calcium D-Glucarate for Estrogen Excretion

Calcium D-glucarate is a substance that aids in liver detoxification, particularly by inhibiting an enzyme called beta-glucuronidase. When beta-glucuronidase is active, it can deconjugate hormones and toxins, allowing them to be reabsorbed into the body. By inhibiting this enzyme, calcium D-glucarate promotes the proper excretion of excess estrogen, ensuring it leaves the body instead of being recirculated. While direct human trials are limited, the mechanistic rationale is sound and supported by animal studies.

Comparison Table: Vitamins and Nutrients for Estrogen Support


Vitamin/Nutrient	Primary Mechanism	Dietary Sources	Key Benefit for Estrogen Balance
B Vitamins (B6, B12, Folate)	Supports liver methylation and detoxification pathways.	Leafy greens, eggs, meat, legumes, whole grains.	Aids in breaking down and eliminating excess estrogen.
Vitamin D	Regulates aromatase enzyme activity and influences gene expression.	Fatty fish, sunlight, fortified foods, mushrooms.	Directly influences estrogen production and metabolism.
DIM (Diindolylmethane)	Promotes conversion of potent estrogens into weaker, safer forms.	Cruciferous vegetables (broccoli, kale, cauliflower).	Supports a healthier estrogen metabolite profile.
Calcium D-Glucarate	Inhibits beta-glucuronidase, preventing reabsorption.	Apples, oranges, broccoli, Brussels sprouts.	Promotes the effective excretion of excess estrogen.

Conclusion

For those looking to manage or decrease high estrogen levels, incorporating specific vitamins and nutrients into your diet is a strategic approach. Nutrients like B vitamins, Vitamin D, DIM, and Calcium D-Glucarate play critical roles in supporting the body's natural processes for metabolizing and eliminating excess estrogen. While these can be powerful tools, they should be part of a broader, holistic strategy that includes a high-fiber diet, maintaining a healthy weight, and managing stress. It is always advisable to consult with a healthcare provider before beginning any new supplement regimen to ensure it is safe and appropriate for your specific health needs.

Fred Hutchinson Cancer Center: High blood levels of vitamin D linked to reduced estrogen

Frequently Asked Questions

Foods rich in B vitamins, which aid liver detoxification of estrogen, include leafy greens, whole grains, eggs, legumes, nuts, and seeds.

Vitamin D can influence estrogen levels by regulating enzymes involved in its synthesis and metabolism. A 2016 study showed that women who increased their vitamin D levels experienced a reduction in circulating estrogens.

You can get DIM naturally from consuming cruciferous vegetables like broccoli, cauliflower, cabbage, and kale. While supplements are available, whole food sources are often recommended.

Fiber binds to excess estrogen in the digestive tract, preventing its reabsorption into the body and promoting its excretion through bowel movements. This helps lower overall estrogen levels.

Yes, maintaining a healthy body fat percentage is crucial, as fat cells produce and secrete estrogen. Losing excess body fat is an effective way to help reduce circulating estrogen.

Calcium D-Glucarate helps the liver detoxify by inhibiting the beta-glucuronidase enzyme, which prevents the reabsorption of excess estrogen into the bloodstream.

Yes, men can also experience elevated estrogen levels. Dietary changes, exercise, weight management, and specific nutrients (like some found in cruciferous vegetables) can help support hormone balance in men.