Have you been diagnosed with low progesterone? Or maybe you have symptoms of low progesterone, like a short luteal phase, spotting before periods, fertility struggles and more. In a world of hormone drugs and providers who are too quick to prescribe the birth control, it’s natural to wonder what you can do to support your body without prescriptions, and help your ovaries do what they were designed to do all along.
Progesterone plays a crucial role in maintaining healthy menstrual cycles by regulating the various hormonal changes that occur throughout the cycle. After ovulation, the ovaries produce progesterone, which prepares the uterine lining for potential implantation of a fertilized egg. This hormone promotes the thickening of the endometrium, ensuring it is nutrient-rich and conducive to supporting early pregnancy. If fertilization does not occur, progesterone levels decline, triggering the shedding of the uterine lining during menstruation. This hormonal balance is essential for a regular menstrual cycle; insufficient progesterone can lead to irregularities, such as heavy or missed periods, and can contribute to symptoms of premenstrual syndrome (PMS). Additionally, adequate progesterone levels help to stabilize mood and prevent excessive estrogen, reducing the risk of conditions like endometriosis and uterine fibroids. Thus, maintaining appropriate progesterone levels is vital for reproductive health, emotional well-being, and the overall regularity of menstrual cycles.
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Herbal Strategies
Herbal remedies can be a gentle way to support hormonal balance and enhance progesterone production. Below are some herbs known for their progesterone-supporting properties. Please be aware that not all herbs are appropriate for all women, and it’s not safe to use all herbs when you are trying to become pregnant. Please make sure to discuss any herbal strategy with a functional medicine doctor before starting them for yourself.
Vitex (Chaste Tree)
- Mechanism: Vitex affects the pituitary gland, stimulating the production of luteinizing hormone (LH), which can promote progesterone secretion. One of the primary reasons that I use vitex in my practice is in cases where women concomitantly have hypothyroidism, hyperprolactinemia (a common reason for the prescription Cabergoline) or are over 40.
- Dosage: Commonly taken as a tincture or capsule, typically in doses of 400–1000 mg per day.
- Considerations: May take several months to show effects; I usually start my patients on vitex for 3 months, and we don’t use it longer than 6 months except in rare cases.
Maca Root
- Mechanism: An adaptogen that helps balance hormones by supporting adrenal function and improving overall endocrine health. One of the plus sides of this herb is that its a medical food as well as a supplement, and may be safe to take when breastfeeding (check with your healthcare provider!) I myself took it after the birth of my first child because of intense anxiety, and it helped a lot! For this same reason, it’s also one of the adaptogens I’m more likely to recommend when TTC because it doesn’t carry the same risks as others, such as ashwagandha.
- Dosage: Usually available in powder form, with a typical dosage of 1.5–3 grams daily.
- Considerations: Can be added to smoothies or baked goods; start with a lower dose to assess tolerance.
Dong Quai
- Mechanism: Known as “female ginseng,” it may help balance estrogen and progesterone levels by acting as a phyto-estrogen. Women who are perimenopausal are particularly likely to benefit from the effects of this herb.
- Dosage: Commonly taken in capsule or tincture form, with typical doses ranging from 300–600 mg.
- Considerations: Should be used cautiously, especially by women with certain health conditions or who are pregnant.
Black Cohosh
- Mechanism: Traditionally used to alleviate menopausal symptoms; black cohosh is beneficial because it can likewise act like a natural alternative to the drug Clomid, triggering ovulation in women who otherwise might not be ovulating. Without ovulation, you can’t make progesterone, so although black cohosh is a phytoestrogen, it helps improve overall progesterone balance. Anovulatory periods are always estrogen-dominant.
- Dosage: Commonly available as a tincture or tablet, with dosages around 20–40 mg per day.
- Considerations: Not recommended for long-term use; consult a healthcare provider for guidance.
Red Clover
- Mechanism: Contains phytoestrogens that can help balance hormones and support progesterone levels. Similar to black cohosh, red clover can help improve ovulation rates.
- Dosage: Available as a tea, capsule, or tincture, with a typical dosage of 40–80 mg per day.
- Considerations: May interact with some medications; consult a healthcare provider.
Lifestyle Strategies
In addition to herbal remedies, certain lifestyle changes can support hormone balance and increase progesterone production.
Nutrition
- Balanced Diet
- Focus on whole, nutrient-dense foods rich in vitamins and minerals.
- Include healthy fats (avocados, nuts, seeds) that support hormone production.
- I always recommend that patients include animal products in their diets, especially fish (including whole fish such as sardines)
- Incorporate Zinc and Magnesium
- Foods rich in zinc (pumpkin seeds, shellfish) and magnesium (leafy greens, dark chocolate) support hormone balance.
- Consider supplementation if dietary intake is insufficient.
- Limit Sugar and Processed Foods
- High sugar and processed foods can lead to insulin resistance, negatively affecting hormone balance by promoting insulin resistance, which negatively impacts metabolism and ovulation.
- Aim to reduce refined sugars and prioritize whole foods.
Stress Management
- Mindfulness and Meditation: Practice mindfulness techniques to reduce stress, which can help regulate cortisol levels and support progesterone balance.
- Yoga and Breathing Exercises: Incorporate regular yoga or deep breathing exercises to promote relaxation and hormonal balance.
Regular Exercise
- Balanced Physical Activity: Engage in moderate exercise, such as walking, swimming, or cycling, to maintain a healthy weight and support hormonal health. The best kind of exercise is always the type you enjoy doing.
- Avoid Overtraining: Excessive exercise can lead to hormonal imbalances; prioritize rest and recovery.
Sleep Hygiene
- Quality Sleep: Aim for 7-9 hours of quality sleep per night to support hormonal regulation.
- Sleep Environment: Create a relaxing bedtime routine and a comfortable sleep environment to improve sleep quality.
Healthy Weight Management
- Maintaining a Healthy Weight: Excess body fat can lead to higher estrogen levels, which can disrupt the balance with progesterone.
- Balanced Caloric Intake: Focus on a diet that supports a healthy weight through balanced caloric intake and nutrient-rich foods.
Increasing progesterone naturally involves a multifaceted approach that combines herbal remedies with lifestyle changes. By focusing on a balanced diet, stress management, regular exercise, and proper sleep, women can support their hormonal health effectively. It is essential for individuals to consult with a healthcare provider before starting any new supplement or herbal regimen, especially if they have existing health conditions or are pregnant. With the right strategies, women can achieve better hormonal balance and overall well-being.
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I’m Dr. Alexandra MacKillop, a functional medicine physician, food scientist and nutrition expert.
I specialize in women’s health & hormones, addressing concerns like fertility, PCOS, endometriosis, dysmenorrhea (painful periods), PMS symptoms like bloating and mood changes and more.
If you’re looking for a new way to approach your health, I’m here to help you through it. Click to learn more.