The Hidden Link Between Estrogen and Your Muscle Health: What Every Woman (and Man) Needs to Know

When we talk about estrogen, most people immediately think of reproductive health. And sure, estrogen is key when it comes to menstruation, fertility, and menopause—but that's just scratching the surface. What often gets overlooked is estrogen’s profound impact on muscle health, metabolism, and even longevity.

In my years practicing functional medicine and chiropractic care, I’ve seen firsthand how hormonal imbalances—especially shifts in estrogen—can make or break someone’s ability to build strength, maintain lean muscle, and recover from injury. So, let’s unpack how estrogen plays an unsung, essential role in your musculoskeletal system—and how you can support this hormone to keep your body strong and resilient.

Estrogen: More Than Just a Reproductive Hormone

Estrogen receptors aren't just hanging out in the ovaries and uterus. They’re everywhere—in your muscles, bones, brain, and even your heart. Think of estrogen as a biochemical multitasker, with one of its key side gigs being the preservation and optimization of muscle mass.

In fact, estrogen has been shown to:

• Stimulate muscle protein synthesis (your body's process of repairing and building muscle tissue).

• Support mitochondrial function (critical for energy production and muscle endurance).

• Modulate inflammation and oxidative stress, both of which impact muscle recovery and repair.

  
  

When estrogen levels are balanced, they create an anabolic environment—which means your body is primed to build up, rather than break down. This is why many women notice improved athletic performance, quicker recovery times, and easier muscle maintenance during their reproductive years.

What Happens When Estrogen Drops

Now here’s where things get tricky. During perimenopause and menopause, estrogen levels naturally decline. And with that drop, women often experience:

• Loss of lean muscle mass (also known as sarcopenia)

• Increased fat mass, especially around the abdomen

• Reduced strength and endurance

• Slower recovery after exercise or injury

This isn’t just a vanity metric—it’s a metabolic issue. Muscle isn’t just about looking toned. It’s a metabolic organ, influencing insulin sensitivity, glucose control, and overall inflammation.

And men? Don’t tune out. While estrogen is lower in men, it’s still essential for your muscle and bone health. In fact, testosterone’s effects on muscle are partly mediated by its conversion into estrogen via aromatase enzymes. Low estrogen levels in men—often due to overly aggressive hormone-lowering medications or poor metabolic health—can lead to similar muscle loss.

The Estrogen–Muscle Health Connection: Functional Medicine Solutions

So, how do we support estrogen’s role in muscle health without blindly prescribing hormones?

Here’s what I recommend:

1. Prioritize Resistance Training

Exercise is the ultimate hormone balancer. Specifically, strength training improves insulin sensitivity, boosts testosterone, and stimulates estrogen receptors in muscle tissue. I recommend lifting weights at least 2–3 times a week, focusing on compound movements like squats, deadlifts, and push-ups.

2. Eat for Hormonal Balance

Focus on:

• Cruciferous vegetables (broccoli, kale, cauliflower): Rich in compounds like DIM and sulforaphane, which help metabolize estrogen in a healthy way.

• Omega-3 fats (wild salmon, walnuts, flaxseeds): Anti-inflammatory, supporting muscle recovery and hormone production.

• High-quality protein: Essential for muscle repair and synthesis—aim for at least 1.0 grams per kg of body weight daily, especially in perimenopause and beyond.

3. Support Your Gut

Estrogen is detoxified in the liver and excreted through the gut. If you're constipated, dysbiotic, or inflamed, estrogen can recirculate in unhealthy forms. Add probiotic foods, plenty of fiber, and consider testing for gut imbalances if you’re dealing with hormonal symptoms.

Consider talking to your provider about supplements to support your body:

• Calcium rich foods or supplementation

• B6

• Folate

• B12

• Evening primrose oil

• Taurine

• Black cohosh

4. Consider Adaptogens and Supplements

Herbs like maca, ashwagandha, and rhodiola can gently support the hypothalamic-pituitary-adrenal (HPA) axis, which is closely connected to estrogen production and stress resilience.

Additionally, nutrients like vitamin D, magnesium, and B vitamins support muscle function and hormone metabolism.

The Bottom Line

Estrogen isn’t just about reproduction. It’s a powerful muscle ally, influencing everything from your ability to stay strong and metabolically flexible, to how well you bounce back after a workout.

Muscle is medicine. And supporting your estrogen levels—naturally or therapeutically—may be one of the best ways to preserve it for a vibrant, healthy life.

Ready to optimize your hormones and muscle health? Let’s create a personalized, functional plan that supports you at every stage. Call or text (424) 413-3734

In health,

Dr. Mina