how to naturally increase progesterone

Progesterone plays a very important role in our reproductive health.

When looking at the menstrual cycle, the first half of your cycle is called the follicular phase. During this phase, the hormone FHS (follicle stimulating hormone) is on the rise which sends a signal from the pituitary gland to the ovaries to mature follicles. At the same time, the follicle is producing estrogen which leads to a rise in estrogen levels. Once it crosses a certain threshold, it will cause a surge in the hormone LH (luteinizing hormone) which will trigger ovulation.

After ovulation, we enter the luteal phase of our cycle which is ruled by the progesterone. The ruptured follicle will form the corpus luteum which is now producing both estrogen and progesterone to thicken the lining of the uterus in order to prepare for pregnancy.

Progesterone’s main role during the luteal phase is to maintain the lining of the uterus in order for proper implantation of a fertilized egg to occur in order to get pregnant. If pregnancy does not occur, hormone levels drop and the corpus luteum sheds, inducing the menstrual phase of the cycle (aka your period).

So what happens when you have low progesterone? 

Low levels of progesterone can be the reason behind infertility, irregular cycles, PMS, poor sleep, thyroid issues, low libido, mood changes like anxiety, miscarriages, and more. 

What causes low progesterone?

Some reasons an individual might have low progesterone include:

1. Stress

2. Estrogen dominance

3. Hypothyroidism

4. Age

5. Elevated prolactin

6. PCOS (polycystic ovarian syndrome)

7. Under eating or malnourishment

What are symptoms of low progesterone?

Symptoms of low progesterone can include:

1. Irregular or short cycles

2. Mid cycle spotting

3. Low libido

4. Mood changes like anxiety

5. Infertility and/or miscarriages

6. Insomnia or poor sleep quality

7. Breast tenderness

8. Headaches and migraines

9. Weight gain

How can you confirm if you have low progesterone?

One of my favorite lab tests to run is the Dutch Complete! The Dutch evaluates various hormone levels and their metabolites, including progesterone. It can help shed light if progesterone levels are low and how your other hormones like estrogen, testosterone, and cortisol may be playing a role in symptoms. 

So I have low progesterone, now what? What are some of the ways to naturally increase progesterone levels?

There is so much that can be done to help increase progesterone levels! Studies have shown:

1. Myoinositol: Studied for low progesterone in PCOS patients, PMID: 27642297

2. Vitamin B6: Study found that B6 supplement increased progesterone levels and decreased estrogen levels, PMID: 6684167

3. Vitamin C: Study showed an association between ascorbic acid and higher progesterone levels, PMID: 26581679

4. Zinc: Study showed that zinc can increase the number of binding sites on a progesterone receptor in order to increase progesterone naturally, PMID: 7386123

5. Magnesium: Study showed an inverse relationship between estrogen and magnesium, and since estrogen opposes progesterone this can be a viable option for estrogen dominance with subsequent low progesterone, PMID: 10231048

6. Healthy fats: Study showed that increased consumption of healthy fats was associated with higher progesterone levels and reduces risk of an ovulation, PMID: 10231048

7. Vitex: Can increase progesterone by lowering prolactin and increasing LH, PMID: PMC6494412 . *NOTE: Vitex can make PCOS worse if there is high LH. Use with caution under the guidance of a healthcare professional.

And of course, it’s SO important to manage stress levels and to build stress resiliency when working on naturally increasing progesterone levels!

If you’re struggling with your cycle, click here to book a discovery call today to learn more about how I can help you achieve easy, effortless periods!