If you’ve ever been told that your mood swings, heavy periods, or premenstrual symptoms are due to “too much estrogen,” you’re not alone. The term estrogen dominance gets thrown around a lot in the wellness world, but what does it actually mean? And how does it relate to PMDD?

Let’s break it down.

What Is Estrogen Dominance?

Estrogen dominance (also called unopposed estrogen) doesn’t necessarily mean you have too much estrogen—it means estrogen is out of balance relative to other hormones, particularly progesterone.

For example:

  • Your estrogen levels might be within the normal range, but your progesterone is too low to balance it out.
  • You might have excessive estrogen due to sluggish detoxification or external sources of estrogen (like plastics, toxins, or hormone-disrupting chemicals).
  • Your body may struggle to metabolise and clear estrogen efficiently, leading to a buildup of estrogenic activity.

Estrogen plays an essential role in menstrual health, brain function, bone density, and cardiovascular health, but when it’s not properly balanced, it can contribute to a whole host of physical and emotional symptoms.

Symptoms of Estrogen Dominance

Estrogen dominance can show up in many ways, including:

  • Heavy periods, painful cramps, irregular cycles, or clotting
  • Irritability, anxiety, depression, brain fog, or emotional instability
  • Puffiness, bloating, swollen or tender breasts
  • Heightened emotional reactivity, rage, crying spells, fatigue, and sensitivity to stress
  • Sleep disturbances and difficulty falling or staying asleep
  • Weight gain (especially around the hips/thighs), sluggish metabolism, insulin resistance

If these sound familiar, you’re not alone. Many people with PMDD experience symptoms that overlap with estrogen dominance.

Estrogen Dominance Through a PMDD Lens

We know that PMDD isn’t caused by a hormone imbalance, but rather a heightened sensitivity to normal hormonal fluctuations. However, hormonal imbalances like estrogen dominance can still contribute to symptom severity by making those shifts more extreme.

Here’s how:

  • Estrogen stimulates the brain’s glutamate system, which can increase excitability and anxiety. Too much estrogen, especially when unbalanced by progesterone, can contribute to the heightened emotional intensity seen in PMDD.
  • Progesterone has a calming effect on the brain (via its metabolite, ALLO, which interacts with GABA receptors). If estrogen is dominant and progesterone is too low, that soothing effect is diminished, leaving you feeling more anxious, irritable, or on edge before your period.
  • Poor estrogen metabolism can lead to inflammation and oxidative stress, which may further dysregulate neurotransmitter function. Inflammation is a known factor in PMDD and can amplify symptoms like brain fog, fatigue, and mood swings.

So, while estrogen dominance isn’t the cause of PMDD, addressing it may help smooth out some of the turbulence.

Medical Perspective on Estrogen Dominance

The term “estrogen dominance” isn’t commonly used in conventional medicine. Instead, mainstream healthcare providers focus on hormonal imbalances like low progesterone, excess estrogen exposure, or poor estrogen metabolism as contributing factors to conditions like PMS, fibroids, endometriosis, and perimenopausal symptoms.

Testing hormones can be tricky because levels fluctuate throughout the cycle. Many doctors will rely on symptom-based assessment rather than extensive hormone panels, but in some cases, testing might be helpful.

When Should You Get Hormones Tested?

If you suspect estrogen dominance or other hormone imbalances, you may want to test your levels at specific times in your cycle:

  • Progesterone – Test around day 21 (or about 7 days after ovulation) to assess if your body is making enough to balance estrogen.
  • Estrogen (E2) – Testing around days 3-5 can give a baseline level, while testing in the luteal phase can show how high it gets before your period, and to compare ot to progesetrone.

Limitations of Blood Testing:

Blood tests only show hormone levels at a single point in time and don’t reveal how your body is metabolising them. For a more comprehensive look, urine DUTCH testing can assess estrogen metabolites and progesterone levels across the cycle.

How to Address Estrogen Dominance (Naturally & Holistically)

Balancing estrogen isn’t about getting rid of estrogen—it’s about supporting healthy metabolism, detoxification, and progesterone production.

1. Support Liver Detoxification

Your liver is responsible for breaking down and clearing excess estrogen. Help it out by:

  • Eating cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts
  • Drinking plenty of water
  • Supporting bile flow with lemon, dandelion, and bitter greens

2. Reduce Xenoestrogens (Environmental Estrogens)

Xenoestrogens are estrogen-like chemicals found in plastics, conventional skincare, and even household products.

  • Swap plastic for glass or stainless steel
  • Choose natural skincare and beauty products
  • Avoid synthetic fragrances and harsh cleaning chemicals

3. Support Progesterone Production

Since low progesterone can contribute to estrogen dominance, it’s important to support natural progesterone levels by:

  • Eating enough healthy fats and cholesterol (hormones are made from fats)
  • Using herbs like Vitex (Chaste Tree) to encourage progesterone production
  • Managing stress, as cortisol steals progesterone

4. Boost Gut Health

Your gut plays a key role in eliminating used estrogen. A sluggish gut can lead to reabsorbed estrogen, making the imbalance worse.

  • Eat fibre-rich foods like flaxseeds, leafy greens, and whole grains
  • Include probiotic and fermented foods like sauerkraut, kefir, and yogurt
  • Ensure regular bowel movements—magnesium can help with this

5. Balance Blood Sugar

Blood sugar swings can exacerbate hormonal imbalances and PMDD symptoms.

  • Eat balanced meals with protein, fats, and fibre
  • Avoid excessive sugar and refined carbs
  • Move your body regularly

6. Manage Stress & Nervous System Regulation

Stress impacts cortisol, progesterone, and estrogen balance. Incorporate:

  • Breathwork and meditation
  • Adaptogenic herbs like Rhodiola and Ashwagandha
  • Nervous system regulation practices such as cold exposure and vagus nerve activation

Final Thoughts

PMDD isn’t caused by a simple hormone imbalance, but hormonal imbalances like estrogen dominance can make it worse. If you suspect estrogen dominance, start by:

  • Supporting detox and elimination pathways
  • Balancing progesterone and stress levels
  • Reducing exposure to endocrine disruptors
  • Nourishing your gut and nervous system

Balancing your hormones takes time and consistency, but small, intentional changes add up. If you need help figuring out what’s going on with your hormones and how to support them naturally, I’ve got you.

Drop a comment or book a consultation to get started on your journey to balanced hormones and a calmer cycle.

Heidi