Navigating hormonal health, especially regarding progesterone, is crucial for reproductive health and overall well-being. Progesterone, a key female sex hormone, prepares the uterus for pregnancy and is vital for brain and heart health, bone density, mood regulation, inflammatory responses, and metabolism. This article explores how to naturally increase progesterone levels through diet and lifestyle.
Understanding Progesterone
Progesterone is a primary reproductive hormone, particularly important for women. During the menstrual cycle, it is produced after ovulation in the luteal phase, preparing the endometrium (lining of the uterus) for a fertilized egg. If pregnancy doesn't occur, progesterone levels drop, leading to menstruation.
During pregnancy, progesterone, initially produced by the ovarian corpus luteum and later by the placenta, maintains the endometrial lining and prevents uterine muscle contractions, supporting the developing fetus.
Symptoms of Low Progesterone
Low progesterone can manifest in various ways:
- Irregular menstrual cycles
- Spotting between periods
- Heavy menstrual bleeding
- Menstrual cramps
- Mood changes (anxiety, irritability, depression)
- Breast tenderness
- Fatigue
- Infertility
- Sleep disturbances
Root Causes of Low Progesterone
Several factors can contribute to low progesterone levels:
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- Chronic Stress: High stress and allostatic load (the breakdown of the body due to chronic stress) can make you more sensitive to cortisol and less likely to produce progesterone.
- Thyroid Health: Progesterone is made from pregnenolone, which requires thyroid hormone synthesis. Hypothyroidism or subclinical hypothyroidism can lead to irregular cycles and lack of ovulation.
- Polycystic Ovary Syndrome (PCOS): Low progesterone is common in PCOS due to ovulatory issues. A rise in testosterone can lower progesterone levels, making it difficult to clear the uterine lining and conceive.
- Age and Menopause: As women approach menopause, ovulation becomes less frequent, reducing progesterone production.
- High Prolactin: Elevated prolactin levels (the hormone that triggers lactation) can result from poor diet, stress, or conditions like prolactinoma.
- Estrogen Dominance: Estrogen dominance can occur during perimenopause or menopause due to a lack of ovulation, resulting in low progesterone. Outside of menopause, it can occur even with ovulation.
- Gut Imbalances: Imbalances in the gut microbiome (dysbiosis) can lead to high beta-glucuronidase levels, reactivating estrogen intended for excretion.
- Ovulation Issues: Conditions like menopause, perimenopause, primary ovarian insufficiency (POI), and hypothalamic amenorrhea can halt ovulation. Birth control pills, which prevent ovulation, can also cause low progesterone symptoms.
Dietary Strategies to Boost Progesterone
While no single food directly contains progesterone, certain nutrients can support the body's ability to produce it. Foods rich in vitamin B6, vitamin C, zinc, magnesium, and selenium are beneficial. Cholesterol is a precursor for pregnenolone, which in turn produces reproductive hormones.
1. Magnesium-Rich Foods
Magnesium plays a vital role in the body's progesterone levels. Studies suggest a relationship between magnesium and progesterone levels in women, with magnesium levels fluctuating during the luteal phase when progesterone peaks. Magnesium deprivation can decrease serum progesterone levels.
Magnesium-rich foods:
- Leafy greens (spinach, kale)
- Nuts and seeds (almonds, cashews, pumpkin seeds)
- Whole grains (brown rice, quinoa)
- Legumes (black beans, lentils)
- Fish (mackerel, salmon)
- Dark chocolate
- Avocados
- Bananas
2. Vitamin B6 Sources
Vitamin B6 is essential for regulating hormonal balance, particularly estrogen and progesterone levels. It helps with estrogen metabolism and supports normal progesterone levels. Vitamin B6 can become depleted if estrogen dominance is a problem, and birth control pills can lead to vitamin B6 deficiency.
Vitamin B6-rich foods:
- Sunflower Seeds
- Fish
- Turkey
- Dried Fruit
3. Zinc-Enriched Foods
Zinc influences progesterone's binding properties, affecting its availability and activity. Adequate zinc intake is essential for maintaining hormonal balance and supporting the immune system, wound healing, and DNA synthesis. Zinc is vital for follicle-stimulating hormone (FSH) production, essential for ovulation and progesterone production.
Zinc-rich foods:
- Meats (beef, pork, lamb)
- Shellfish (oysters, crab, lobster)
- Legumes (chickpeas, lentils, beans)
- Seeds (pumpkin seeds, sesame seeds)
- Nuts (cashews, almonds)
- Dairy products (milk, cheese)
- Whole grains (quinoa, oatmeal)
- Eggs
4. Dairy Products
Dairy products can be a source of dietary progesterone due to hormones present in milk from pregnant cows. High-fat dairy products have higher progesterone concentrations. Studies have shown that milk consumption can increase serum estrone and progesterone concentrations.
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Progesterone-rich dairy foods:
- High-fat dairy products (whipping cream, butter)
- Whole milk
- Cheese
- Yogurt
5. Omega-3 Fatty Acids
Omega-3 fatty acids may support progesterone levels and improve reproductive outcomes. Diets enriched with omega-3s have shown increased progesterone secretion in animals. Omega-3s also help regulate prostaglandins, potentially increasing corpus luteum survival and progesterone production and may aid in hormonal balance for conditions like PCOS.
Omega-3-rich foods:
- Fatty fish (salmon, mackerel, sardines)
- Flaxseeds
- Chia seeds
- Walnuts
- Algal oil (for vegetarians)
6. Vitamin C
Vitamin C may support progesterone levels and reproductive health. Vitamin C supplementation has shown increases in progesterone levels in women with luteal phase defects. Vitamin C is highly concentrated in human follicular fluid, indicating its importance in progesterone production.
Vitamin C-rich foods:
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (strawberries, blueberries)
- Kiwi
- Bell peppers
- Broccoli
7. L-Arginine
L-Arginine can be very handy to boost progesterone. This amino acid is found in high protein foods and is important in the production of nitric acid which aids blood circulation. Increased circulation makes sure that your corpus luteum (which produces progesterone following ovulation) and your ovaries can work effectively.
Foods which are high in L-Arginine include:
- Lentils
- Salmon
- Pumpkin Seeds
- Chicken
- Pork
- Lean Beef
Incorporating Progesterone-Supportive Foods
Incorporating foods that support progesterone levels into daily meals can be beneficial for hormonal health.
Meal Ideas:
- Breakfast: Spinach smoothie with flaxseeds, chia seeds, banana, and almond milk.
- Lunch: Kale and spinach salad with grilled salmon, avocado, and pumpkin seeds, dressed with lemon-olive oil.
- Snack: Mixed nuts or yogurt with honey and berries.
- Dinner: Quinoa bowl with roasted chickpeas, bell peppers, sweet potatoes, and tahini dressing, served with steamed broccoli and grilled chicken or tofu.
- Dessert: Dark chocolate or fruit salad with kiwi, strawberries, and orange slices.
Additional Dietary Tips
- Focus on whole foods: Prioritize fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Avoid processed foods: Limit processed and sugary foods.
- Limit alcohol consumption: Excessive alcohol can interfere with hormone production and metabolism.
- Stay hydrated: Drink plenty of water.
- Eat a variety of foods: Ensure a range of vitamins and minerals.
Lifestyle Adjustments
Beyond diet, lifestyle adjustments can significantly impact progesterone levels.
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1. Stress Reduction
Chronic stress can significantly impact progesterone production due to the effects of cortisol. Practice daily stress reduction techniques to build resilience. Stress triggers the production of stress hormones and can cause the kidneys to convert hormones like progesterone to cortisol. Examples of steps to relieve stress include meditation, journaling, reading, listening to music, or participating in other relaxing and enjoyable activities.
2. Adequate Sleep
Inadequate sleep can disrupt ovulation, increase inflammation, and lead to blood sugar dysregulation. Addressing sleep is an important part of improving progesterone levels. Aim for seven to nine hours of quality sleep each night. Progesterone has a massive effect on your mood and acts as an antidepressant. Therefore, when it is in short supply this can lead to periods of low mood, anxiety and depression, as well as insomnia.
3. Regular Exercise
While overexercising or undereating can lead to anovulation and low progesterone levels, regular exercise can lower cortisol levels, improve blood sugar, support healthy gut flora, lower inflammation, and regulate menstrual cycle hormones. Refrain from overexercising. Physical activity can go a long way in reducing stress levels and maintaining a healthy weight. However, excessive exercise can have the opposite effect. It can cause the body to produce stress hormones over progesterone.
4. Maintain a healthy body weight
Excess weight causes a womanâs body to produce more estrogen. This creates an imbalance in progesterone. While maintaining a healthy weight doesnât necessarily mean that a woman will make more progesterone, it does mean her hormones will be more balanced. Both being underweight and overweight can disrupt hormone production and ovulation patterns. Focus on gradual, sustainable changes if you want to lose or gain weight. This may involve focusing on balanced eating and regular physical activity.
5. Support Gut Health
Your gut houses the majority of your immune system, which is why imbalances in your microbiome (the organisms that live in your gut) can result in inflammation. In fact, research has shown that imbalances in gut bacteria, known as dysbiosis, can result in high beta-glucuronidase levels. Beta-glucuronidase is an enzyme responsible for reactivating estrogen that was intended to be excreted. Aim to include 25 grams of fiber in your diet daily. Fibre helps improve your bowel movements and makes sure there is less time for estrogen to be absorbed into your system.
6. Seed Cycling
Seed cycling involves the consumption of specific seeds during different phases of the menstrual cycle. Seeds contain compounds that mimic estrogen and progesterone in the body, which may help regulate periods, PMS symptoms, and menopause discomfort. Discussing seed cycling with your healthcare provider before starting can be helpful.
Herbal Supplements
Certain herbs can positively affect hormone production, although it's best to use them only in certain situations since their effects will not benefit every woman.
1. Vitex (Chaste Tree Berry)
Vitex can help balance prolactin and progesterone levels, making it beneficial for those with PMS and fertility issues.
2. Adaptogenic Herbs
Adaptogenic herbs like Rhodiola help balance cortisol output and can improve mood and cognitive functions, indirectly supporting hormonal health and progesterone production. Green tea and resveratrol provide antioxidant and anti-inflammatory support for the ovaries. Green tea aids in estrogen metabolism and fat oxidation, which is crucial in managing estrogen dominance.
Progesterone Hormone Replacement Therapy
If natural therapies are insufficient, consider progesterone hormone replacement therapy. There are two types: bioidentical progesterone and progestins. Oral progesterone is preferred for mental and emotional symptoms, while topical creams can also help.
Natural Progesterone Treatments
If youâre looking for natural progesterone, you can buy products made from soybeans or yams from the variety Diascorea uilosa. When extracted from these sources, progesterone is considered bioidentical, or chemically similar to the progesterone a womanâs body makes. Traditional table yams you find in the market wonât offer the same benefits.
1. Creams
Natural progesterone is most commonly available as a cream. The body absorbs creams well, making it more available in the bloodstream. Individual directions may vary, but most of the creamsâ instructions say to apply a dime-sized amount of cream onto the inside of the wrists, arms, stomach, or thighs twice per day. Some manufacturers recommend premenopausal women use the cream for 14 days before they start their period for best results. Itâs recommended for menopausal women to use for 21 days, stop for 7 days, then repeat its use.
2. Pills and Suppositories
Natural progesterone pills are also available. However, the liver breaks down progesterone quickly, so less becomes available to the bloodstream. A person would have to take much more oral progesterone than they would if they chose to apply the progesterone cream. You can also take progesterone suppositories, which would be inserted vaginally. Theyâre also thought to enhance healthy tissue in the uterus and improve pregnancy success.
3. Benefits and Side Effects
Benefits of taking natural progesterone may include: protecting the endometrium (lining of the uterus), preventing uterine cancer, maintaining HDL cholesterol levels (also known as the âgoodâ cholesterol), reducing symptoms associated with menopause, like mood swings, reducing adverse side effects of synthetic hormones
With natural progesterone, you may notice some changes and symptoms like breast tenderness, headaches, and depression. But these symptoms are generally more associated with synthetic progesterone. If you do experience these symptoms, they generally go away as you continue taking natural progesterone. Be sure to patch test with topical creams before applying it all over your body. To patch test, place a little cream inside of your wrist and wait 24 hours to see if you develop an allergic reaction, like itching, redness, or swelling.
When to Test Progesterone Levels
Normal progesterone levels vary depending on the phase of your menstrual cycle. It's best to test progesterone levels about a week after ovulation, typically around days 19-21 of a 28-day cycle, to get an accurate reading.
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