How to Naturally Improve Progesterone Levels

Progesterone is a female reproductive hormone essential for a healthy pregnancy. If your progesterone drops too soon after ovulation, it can be more difficult to get pregnant. It could even result in an early miscarriage (in some cases).

The corpus luteum, a.k.a. the empty follicle from which the egg was released, produces progesterone after ovulation. If you successfully conceive then progesterone remains elevated during pregnancy to support the uterine lining and provide nutrients to the developing fetus. Lack of progesterone in some women can lead to recurrent early miscarriages, so doctors may recommend progesterone-supporting medications that can help them stay pregnant.

Even if you don’t conceive, your progesterone level should increase and stay hihg until your next period approaches. If your progesterone levels drop too soon after ovulation, you may want to look into how to increase progesterone naturally

How to enhance progesterone levels

  • For non-pregnant women: Normal progesterone level ranges from 1-20 ng/mL. It depends on where she is in her menstrual cycle. 
  • For pregnant women: During the first trimester, progesterone level is a maximum of 90ng/mL. 

In case of low levels, women may experience uneasy symptoms like anxiety, mood swings, hot flashes, migraines, low sex drive, and irregular menstrual cycles. There may also be fertility problems making it hard to conceive or unable to stay pregnant [several miscarriages]. 

Doctors may recommend synthetic progesterone therapy to enhance your hormones. It can be supported with several natural options with supplements, lifestyle changes, and diet.

Progesterone diet

  • Eat healthy fat – Progesterone is comprised of fat, protein, and cholesterol. The hormone production suffers if the body does not get these nutrients from something like a low cholesterol and a low-fat diet. Eat limited saturated fats and get most from unsaturated fats. 
  • Nuts – Nuts & seeds are loaded with healthy unsaturated fats, zinc, and magnesium. It can enhance progesterone levels, regulate follicle-stimulating hormone, and keep ovulation on track.
  • Dark Chocolate – Eat dark chocolate with 70% cocoa in moderation. It is rich in magnesium which helps regulate ovulation and progesterone levels. 
  • Chicken – The body cannot make amino acids that are essential for protein building and synthesizing hormones including progesterone. Animal-based proteins are complete as it contains the 9 important amino acids. L-arginine is a crucial amino acid essential for the production of progesterone.
  • Oats – Oats are a plant-based source of protein. It contains 11g protein. It also contains 9 essential amino acids essential for hormone synthesizing and overall body needs. 

Progesterone supplements & herbs

  • Chasteberry (vitex)
  • Zinc 
  • Magnesium
  • Vitamin B6
  • Vitamin C

Changes in lifestyle

  • Maintain a healthy weight via healthy eating and proper exercising.
  • Never overdo workouts because it causes hypothalamic amenorrhea. It means she a woman does not have a period or ovulate normally which leads to a decrease in progesterone levels.
  • Stress makes cortisol hormone spike, which blocks the progesterone receptors. 
  • Decrease caffeine consumption because too much caffeine can increase estrogen levels and decrease progesterone. 
  • High insulin increases cortisol, which depletes progesterone reserves. Therefore, manage blood sugar through eating healthy food regularly, never skipping meals, and drinking water rather than beverages. 

Monitor your progesterone level at home with a PdG (progesterone marker) test kit. Ensure that your progesterone level is within the healthy range!