6 Natural Ways to Increase Progesterone Levels

Progesterone is a crucial hormone that plays a key role in the female reproductive system. It helps regulate menstrual cycles, supports pregnancy, and maintains overall hormonal balance. However, many women experience low progesterone levels, which can lead to various health issues.

What is Progesterone?

Progesterone is a hormone produced by the ovaries after ovulation. It prepares the uterus for implantation of a fertilised egg and helps maintain pregnancy. Progesterone levels fluctuate throughout the menstrual cycle, peaking after ovulation and declining before menstruation.

Signs and Symptoms of Low Progesterone

Low progesterone levels can manifest in various signs and symptoms, including irregular periods, infertility, mood swings, anxiety, insomnia, teary, spotting before the period, breast tenderness, and fatigue. Recognising these symptoms is crucial for addressing hormonal imbalances and promoting overall well-being.

Ideal levels of progesterone

If you are curious about your progesterone levels and feel this may be a driver in your symptoms, one of the easiest ways to figure out if your levels are optimal is through a blood test. Timing is crucial. Progesterone is only produced after ovulation so you must get it tested during a certain day of your cycle.

Progesterone must be tested 7 days before your expected period or if you are tracking your cycles through temperature tracking, then you would test 7 days post ovulation. If you are tracking ovulation via an app this is not a reliable way to track ovulation. In fact, tracking ovulation via an app is only 21% accurate, so the odds aren’t great.

If you have a 28-day cycle, you would get tested on day 21. If you have a 35-day cycle you would test on day 28. If your cycle ranges a little from 28-31 days for instance then you’d get tested around day 23 to catch the window. A day either side of 7 days is suitable for interpretation anything outside of that makes it harder to interpret.

If your cycles are very irregular then I would recommend getting familiar with tracking your temperature as this is the only reliable way to confirm ovulation outside of a blood test. When you ovulate your basal body temperature rises and this rise in temperature can be confirmed via these super fancy medical grade devices. I have had the honoured of being affiliated with one company in particular for the last 2-3 years Temp Drop. I use and recommend this device to all my clients who want to become more familiar with their cycles. Temp Drop is a wearable device that tracks your temperature while you sleep and inputs that data into a graph. The information gathered provides you with precise information that can confirm ovulation for you. An absolute must tool if you want to understand your cycles to help you get pregnant or not get pregnant or if you are just curious. If you’re interested, you can get 11% off one using this discount link http://www.tempdrop.com/discount/WQU421ADAYXK5.

Aim for levels of >40nmol/L 7 days before expected period or 7 days post ovulation.

Importance of Progesterone for Fertility

Progesterone plays a critical role in fertility by preparing the uterine lining for implantation and supporting early pregnancy. Adequate progesterone levels are essential for maintaining a healthy menstrual cycle and increasing the chances of conception.

Natural Ways to Increase Progesterone

1. Stress Management

   Chronic stress can disrupt hormonal balance and suppress progesterone production. Incorporate relaxation techniques such as meditation, deep breathing exercises, yoga, and regular physical activity to reduce stress levels. Herbs such as Withania and Holy Basil have been shown to help improve tolerance to stress and calm your nervous system.

2. Nutrition

   Consume a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Focus on nutrient-dense foods like leafy greens, nuts, seeds, and legumes, which provide essential vitamins and minerals necessary for hormone synthesis.

3. Sleep

   Prioritise quality sleep to support hormonal health and regulate progesterone levels. Aim for 7-9 hours of uninterrupted sleep per night and establish a consistent sleep schedule.

4. Vitamins and Minerals

   Certain vitamins and minerals play a key role in progesterone production. Incorporate foods rich in vitamin B6, magnesium, zinc, and vitamin C into your diet.

   Vitamin B6: This vitamin is crucial for hormone balance and supports the production of progesterone. Foods high in vitamin B6 include:

   • Chickpeas

   • Chicken

   • Turkey

   • Sunflower seeds

   • Pistachios

   • Bananas

   • Potatoes

   • Spinach

   Magnesium: Magnesium is involved in many biochemical reactions in the body, including hormone regulation. Foods rich in magnesium include:

   • Spinach

   • Swiss chard

   • Pumpkin seeds

   • Almonds

   • Avocado

   • Dark chocolate

   • Black beans

   • Quinoa

   Zinc: Zinc is essential for reproductive health and supports progesterone production. Foods high in zinc include:

   • Oysters

   • Beef

   • Pumpkin seeds

   • Cashews

   • Chickpeas

   • Lentils

   • Yogurt

   • Spinach

   Vitamin C: Vitamin C is an antioxidant that helps support the function of the adrenal glands, which are involved in hormone production. Foods rich in vitamin C include:

   • Oranges

   • Capsicum

   • Strawberries

   • Kiwi

   • Broccoli

   • Brussels sprouts

   • Guava

5. Supplementation

   • Vitamin B6: aim for a high-quality b vitamin that has activated b vitamins. Look for dosages between 30-50mg

   • Magnesium: aim for a magnesium glycinate around 300-400mg daily

   • Zinc: aim for a zinc picolinate or glycinate or citrate. Aim for 25-50mg. To check for a deficiency, ask for Plasma Zinc test. Aim for levels around 15umol/L.

   • Vitamin C: aim for 1g daily. Divided doses are better are there is a saturation point with vitamin C. Aim for 250mg three-four times daily.

6. Herbs

Certain herbs, such as chasteberry have been traditionally used to support hormonal balance and increase progesterone levels. Aim for 2g daily. Ensure you take in the morning. If you are not having a period at all, then take daily, but if you are having a cycle, then take from ovulation through to your period but have a play around with this. Even if you are still having a cycle, you can take daily, but feel this out with what feels best for you.

Address Underlying Medical Conditions

In some cases, underlying medical conditions such as polycystic ovary syndrome (PCOS) or thyroid disorders may contribute to low progesterone levels.

Maintaining optimal progesterone levels is essential for overall health, fertility, and hormonal balance. By incorporating these natural approaches into your lifestyle, you can support progesterone production and promote overall well-being.

Much Love,

Megan