How Do I Know If My Estrogen Is Low?

Estrogen shapes so much of how women feel day to day: mood, energy, periods, metabolism, and even strength and recovery. When levels drop below what your body needs, things can shift in ways that are easy to brush off as “stress” or “just getting older.” In fact 45% of active women in the gym are at risk for low energy availability, a state that can cause low estrogen.

Let’s talk about what low estrogen looks like, why it happens, and how to support your body.

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Common Signs of Low Estrogen

Low estrogen symptoms often overlap with stress, under-fueling, and thyroid issues. Key patterns include:

• Cycle Changes

  • Irregular periods

  • Lighter or missing periods

  • Short cycles (under ~25 days)

  • Spotting before your period

• Mood + Brain

  • Low mood or flat mood

  • Anxiety

  • Irritability

  • Reduced motivation

  • Brain fog or trouble concentrating

• Physical Symptoms

  • Hot flashes or night sweats

  • Sleep problems

  • Vaginal dryness or discomfort

  • Pain with intercourse

  • Decreased libido

  • Dry skin or thinning hair

  • Headaches

  • Joint aches

  • Poor recovery from workouts

  • Increased injuries or bone stress

If you exercise often, especially high intensity or endurance training, these symptoms can be even more common when nutrition and recovery don’t match your training load.

Why Low Estrogen Happens

Low estrogen isn’t random. There are common drivers:

• Perimenopause and menopause

• Under-fueling or low body fat

• High stress and cortisol dysregulation

• Overtraining

• Postpartum period

• Hypothalamic amenorrhea

• Certain medications

• PCOS (some women experience low estrogen phases)

How To Confirm It

If symptoms line up, testing can provide clarity.

• Blood Work

  • Estradiol

  • FSH, LH

  • Progesterone (for context)

  • SHBG

  • Thyroid panel (to rule out overlap)

For cycling women, testing around days 2 to 5 can be useful. If your period is irregular or missing, test anytime. A Dutch Test can provide estrogen patterns throughout the month and can be useful in determining support throughout the month. Contact me and book a discovery call to discuss Dutch testing.

How To Support Estrogen Naturally

Lifestyle shifts can make a meaningful impact, especially for active women.

• Nutrition

  • Eat enough calories for your training level

  • Prioritize protein and healthy fats

  • Include complex carbs consistently

  • Add omega-3s (salmon, sardines, flax, walnuts)

  • Consider a calcium and vitamin D check for bone health

• Training

  • Reduce excessive high-intensity workouts if present

  • Increase strength training to build muscle and improve hormone signaling

  • Add rest days and active recovery

• Stress & Recovery

  • Consistent sleep routine

  • Breathwork or nervous system support

  • Adequate rest between training blocks

• Medical + Supplement Support

  Talk with your provider about:

  • HRT or localized estrogen if appropriate

  • Omega-3s

  • Vitamin D

  • Creatine (supports brain function and mood)

  • Magnesium glycinate

  • B-complex vitamins

Always supplement based on labs and guidance.

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When To Get Help

Reach out to a hormone-focused dietitian or clinician if:

• Your cycle is irregular or missing

• You have mood changes or persistent fatigue

• You’re dealing with vaginal dryness or pain

• You're training hard and not recovering well

• You suspect hypothalamic amenorrhea

• You're peri- or post-menopausal and want support

You do not need to wait until symptoms become disruptive. Early support is key for bone health, metabolism, brain function, and long-term wellbeing.

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If you want help testing your hormones, reviewing results, or building a plan that supports your cycle and performance, send me an email with the word ESTROGEN and I’ll reach out.

You're not meant to push through symptoms alone. Your hormones are worth paying attention to.