White Button Mushrooms Extract: A Recipe to Lower Estrogen Levels

Mihai Voinea
Medically reviewed by Mihai Voinea Doctor of Medicine (M.D.) — Research analysis by Alex Eriksson

​A white button mushroom extract (Agaricus Bisporus, Champignon's, fungi), is probably the best natural aromatase inhibitor you can find.

Not only is this mushroom cheap, safe and readily available; when they are consumed in more substantial amounts on a daily basis, they can efficiently decrease levels of estrogen and help boost testosterone levels.

All while also leaving most of the 5α-Reductase enzyme and DHT levels untouched (libido benefits etc.), which most other mushrooms types do not.

This article is a short guide on how to best reap the benefits that white button mushrooms have to offer and show you their anti-estrogenic superpowers in all their glory. But first, let's go back to the basics.



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The Aromatase Enzyme

​The aromatase enzyme can be seen as the master regulator of male and female hormones in the body.

Having high levels of aromatase enzymes equals more testosterone being converted into estrogen (the female hormone).

Women naturally have higher levels of estrogen (which is why its called the female hormone), and they require less testosterone than what we men do.

The enzyme tends to accumulate in fat cells which are also why women have naturally higher levels of body fat (curvy) than men.

Men require estrogen to a degree to maintain healthy sexual function and bone mass.

​However, the problems start when men have too high levels of aromatase enzyme and end up converting too much of their precious testosterone into estrogen, eventually resulting in a state of estrogen dominance.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

Now to all guys that are interested in boosting their testosterone levels, balancing levels of estrogen are crucial.

The best way to do this is by reducing the levels of aromatase enzyme which downregulates the production of estrogen, thereby maintaining higher levels of testosterone.

Why Go All Natural?

If you where to go see your doctor or endocrinologist about your excess estrogen problem, it is likely they would prescribe you a pharmaceutical aromatase inhibitor such as Anastrozole/Arimidex.

Arimidex was initially researched as a treatment for breast cancer in women (which is primarily fueled by excess estrogen levels).

It works equally well to lower estrogen levels in men as it does in women; however, it is a very powerful drug and if improperly dosed can leave you with tanked estrogen levels for weeks on end.

Driving estrogen levels too low is equally bad as having too high levels and usually brings about a lot of suffering in the form of joint pain, dehydration, anxiety, depression and loss of sex drive. In such a case, make sure you keep track of them by conducting regular blood tests:

Pharmaceuticals should always be seen as a last resort when you have already tried everything else to fix your hormonal issues.

For most guys, there is simply no reason to go all hardcore with Arimidex and risk messing yourself up in the process.

Which is why in this article we want to introduce you to the best natural aromatase inhibitor that can help sort out your excess estrogen problems, increase testosterone and do so entirely without side effects. Did we mention that it is cheap as well?

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Why White Button Mushroom Extract?

​While many kinds of mushrooms tend to be anti-estrogenic by inhibiting aromatase (reishi, oyster, lion’s mane etc), one inherent problem with many of them is that they also tend to inhibit the enzyme 5-Alpha Reductase (5-AR).

5-AR is the enzyme that converts testosterone into the more potent androgen DHT (Dihydrotestosterone). DHT is responsible for the libido and mood (alpha feeling) benefits that you get from testosterone as well as also being anti-estrogenic in its own regard.

In other words, ideally, you want more DHT and less estrogen, so consuming too many mushrooms that also inhibit 5-AR can be contra productive to our goals.

The great thing about white button mushrooms (Agaricus Bisporus) is that they possess the lowest 5-AR inhibiting effects of all mushrooms, resulting in something along the line of 1-2.5% inhibition only, as outlined in this study (picture below).

This makes white button mushrooms a very attractive food for lowering estrogen levels without any side effects or potential anti-androgenic effects.

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The Science

​Now that we have established why white button mushrooms are the best mushroom for men to consume, let’s take a look at the science supporting its anti-estrogenic effects.

Most of below studies have been made on women (because of breast cancer research) but they are equally relevant to men as the process of lowering estrogen is the same in both sexes.



    1.    Researchers at The Beckman Research Institute found that consuming white button mushrooms decreased estrogen levels in a dose-dependent manner, meaning the more you eat, the greater the effects. 


    2.    In this year-long study done by Chinese researchers, the combination of a diet high in mushrooms and green tea was investigated to reduce the risk of breast cancer (from excess estrogen). There was a significant statistical effect observed where such a diet showed reduced risk. It would have been interesting to see the same study done on prostate cancer as both are cancers that are hormonally driven by excess estrogen. 


    3.    The following study investigated dried white button mushrooms extract as a treatment to reduce estrogen levels, and the results confirmed a reduction in aromatase enzyme as well as estrogen (estradiol, E2) levels after 12 weeks of daily consumption. The minimum effective dosage of extract seemed to translate back into around 100-130g mushrooms per day and for significant effects you would likely have to consume 2-3x this dosage. 


​The study found that consuming white button mushrooms decreased estrogen levels in a dose-dependent manner, meaning the more you eat, the greater the effects. 


By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

How to Consume White Button Mushrooms

​​Not everyone is fans of mushrooms (honestly though steak with sautéed onions and mushrooms is an epic meal!) and for the ones who don't like consuming them but still want to benefit, you can use white button mushroom supplements.

​However keep in mind the supplements are substantially more expensive than buying the plain mushrooms and making your own extract, which we will guide you to how to do next.

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Making a white button mushrooms extract is simple, since the bioactive's in mushrooms are solvable in water and heat resistant, the only real challenge is to break up the mushroom fruiting body fibers to get all of it out.

We suggest using 500-1000g white button mushrooms per batch:




    1.    You either chop the mushrooms as finely as you can or if you have a mixer that can handle them you mix them, so they break up into as small pieces as possible.



    2.    Next, you boil the ground/chopped up mushrooms for 2 hours (or pressure cook for 1 hour). If you find the water evaporating before the cooking time is up, then just keep topping it up, so it does not burn.

We also want to have some volume of water left at the end of cooking (adjust according to preference)​, ​since the leftover water will be our extract and contain most of the bioactive's from the mushrooms.



    3.    After you finished boiling it, you have a few options depending on how you want to use the extract:

mushroom omelete
  • You can remove the chopped/ground mushroom pieces (use them in omelets or eat as is with meals) and bottle the mushroom water liquid for use as a supplement.

    Depending on the volume of water and amount of mushrooms used, you would dose the liquid accordingly (1000g mushrooms with 100ml water left after boil would mean 10ml extract equals 100g mushrooms, so 10ml would then be your minimum daily dose to consume).

  • ​My own personal favorite is to just store the mushroom pieces/liquid in a jar in my fridge and mix a few spoons full into my omelets, it brings out a lot of umami flavor (trust me you will impress people with your cooking skills doing this).

  • You can also put everything in a mixer again and mix into a paste that can be consumed as is, used in cooking or dissolved in drinks.

    ​Alternatively, you can also let this paste dry in the sun, and you would be left with a dry powder that's easier to store for long periods of time.

  • ​Conclusion

    ​White button mushrooms are one of those essential foods that we recommend all guys to consume as often as possible.

    Most guys notice a positive effect on libido and morning erections after consuming a few hundred grams of white button mushrooms daily for a couple of days straight. It's really such a cheap and straightforward hormonal hack.

    If you struggled with balancing your estrogen levels in the past or have issues with obesity, gyno, erectile dysfunction or hot flashes it is likely that consuming more mushrooms on a daily basis can help resolve them over time.


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    Alex Eriksson (Research Analysis)

    Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research-backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals.

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    Mihai Voinea (Editor)

    Mihai is a medical doctor and entrepreneur with a burning obsession for performance and health. Mihai is also an IronMan, ultramarathon runner, and co-founder of Marsilian, which owns two e-learning platforms for future medical students and doctors.





    5 thoughts on “White Button Mushrooms Extract: A Recipe to Lower Estrogen Levels

    1. Alex
      This topic is great….
      You have covered beautifully the method of preparing extract out of whole mushroom..
      I Will Definitely go For This …
      SUMIT

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