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5 Nutrients to Increase your Progesterone Naturally

How to increase progesterone

Progesterone is a female and male hormone. It is more important for women because it is linked to menopause, pregnancy, and overall health.

Progesterone is one of the two major female sex hormones, along with estrogen. Because progesterone plays such a crucial part in pregnancy, menstruation, and overall health and well-being, low levels might cause issues.

A normal level of progesterone is required for a normal pregnancy to progress, and those levels will rise with time. 

Today in this article, we will know how to increase progesterone level naturally without medication. 

What are the Symptoms of low progesterone?

  • Low progesterone levels are most visible in irregular periods and short cycles, although other symptoms such as premenstrual spotting can also develop.
  • Mood swings, sleep difficulties, anxiety, and depression are all possible symptoms. Progesterone has an effect on the body’s fluid regulation. 
  • Reduced progesterone levels can cause weight gain due to fluid retention and breast pain, though this is uncommon. 
  • Estrogen and progesterone are naturally balanced in a healthy body. Low progesterone leads to estrogen dominance, which promotes an expansion of the uterine lining (endometrium), resulting in heavy periods.
  • Many of us are worried and weary, and as a result, our progesterone levels drop. When cortisol (our stress hormone) levels rise, it binds to progesterone receptors and reduces progesterone action.

Function of Progesterone

  • Progesterone prepares the uterine wall so that the lining may accept a fertilized egg and the egg can be implanted and developed. It also prevents uterine muscle spasms, which would lead the uterine wall to reject the attached egg.
  • Other female organs are known to be affected by progesterone. Progesterone and estrogens are assumed to be involved for the release of an egg during ovulation in the ovaries.
  • The other female sex hormone is estrogen, and progesterone is one of them. Its primary roles in the female body are to regulate menstruation and support pregnancy.
  • Progesterone has several functions, the first of which is to cause breast growth during puberty.
  •  It also promotes the development of endometrium.
  • It stimulates mammary gland. 
  • Does not retain Na, cl and water.
  • Increased levels of male sex hormones in women are reduced by progesterone. As a result, the skin texture may improve and hair growth may increase.
  • Maintaining strong bones is also vital; the bone substance is built up and broken down in a controlled manner. Progesterone, in addition to estrogens, strengthens the bones: Progesterone promotes the production of new bone substances, whilst estrogens hinder the breakdown of bone substance.
  • Progesterone also has beneficial benefits on the neurological system. It relaxes and calms the nervous system, lowers anxiety, and promotes sleep. A shortage of progesterone is linked to anxiety, sleep problems, and mood fluctuations in many female.
  • Progesterone inhibits estrogen’s stimulating impact on uterine tissue, lowering the risk of uterine lining adenoids and protecting against uterine cancer. It may also be beneficial to the mammary gland.

Also Read: Home Remedies for Instant UTI Relief

5 Nutrients to Increase Progesterone Naturally

Good progesterone levels minimize the chance of miscarriage, PMS, thyroid problems, and weight gain, among other things. Doctors may prescribe progesterone tablets to boost levels, but Mother Nature also has a plethora of natural foods and ways for balancing hormone levels.

You should try to avoid chemical for improving progesterone as it can have side effect on your body. Always go for natural ingredients to boost your progesterone level.  Check out the foods and vitamins below to boost your progesterone levels.

1. Omega 3 fatty acids

During the ovulation period, omega 3 and omega 6 fatty acids are critical. Fatty fish like sardines, mackerel, and salmon are among the abundant sources. Protein and magnesium are important nutrients for the generation of progesterone and the maintenance of hormonal balance in these fish.

Flaxseeds, pumpkin seeds, almonds, okra, spinach, black beans, and whole-grain cereals are all good sources of omega fatty acids for vegetarians.

2. Vitamin B

Vitamin B is the most important nutrient for stimulating follicles to release a healthy egg, enhancing implantation and cell reproduction, and maintaining optimal progesterone levels.

Whole grains, lean meat, shellfish, beans, potatoes, spinach, fortified cereals, and bananas are all good sources of Vitamin B, particularly B6.

3. Vitamin C

Vitamin C deficiency in the ovaries is detrimental to hormone production and maintenance. Vitamin C increases the formation of progesterone by being taken in large amounts right before ovulation.

Citrus fruits, kiwi, tomatoes, broccoli, cabbage, bell peppers, and other Vitamin C-rich foods can help with iron absorption from plant sources as well.

4. Vitamin E

According to research, women who take enough vitamin E have a significant boost in total progesterone levels. Vitamin E is known as the progesterone sparing agent because it protects progesterone from the harmful effects of estrogen.

Sunflower seeds, almonds, and pumpkin seeds are all good sources.

Vitamin E is a go-to for early menopause, when a woman may still have irregular periods and her body is still capable of producing estrogen. These vitamins aid in the stabilization of estrogen levels and the enhancement of even low levels of the body’s own estrogen, which has beneficial effects.

5. Zinc

Zinc is a vital mineral that causes the pituitary gland to release follicle-stimulating hormones, which stimulate the ovaries to create progesterone and promote ovulation. Zinc is required for the body to utilize the progesterone that is available.

Shellfish, lean meats, liver, pumpkin, chickpeas, and dark chocolate are also good sources.

Apart from your nutrition, maintaining a healthy lifestyle and engaging in regular exercise are also necessary to increase fertility and progesterone production. Keep yourself hydrated to improve hormone transfer, follicle development, and fertilization.

Lifestyle Modification to increase Progesterone Naturally

Progesterone levels must be high for a safe pregnancy. Here are some natural strategies to keep your hormone balance in check. Because these women have a hard time getting pregnant, they are usually recommended for treatment that controls their entire cycle and stimulates the ovaries to produce more chemicals, including progesterone. You can try out these natural ways to increase progesterone levels. 

1. Stay at a healthy weight: Estrogen and progesterone work together to keep the body in balance. Excess estrogen can be produced in fat cells as a result of increased body fat. Unfortunately, because the ovaries are unaware of this, they do not produce enough progesterone to compensate.

Having a healthy weight doesn’t directly raise progesterone levels, but it does help keep estrogen levels steady, which keeps the progesterone balance in check.

2. Avoid excessive exercise: Cortisol production is increased and extended as a result of the stress of so much physical effort (the main stress hormone). Because our bodies aren’t meant to manufacture cortisol at such a high level, the body seeks “assistance,” which it receives by stealing progesterone from the ovaries and converting it to cortisol. This compensation guarantees survival, but it throws off the balance of ovarian hormones.

3. Reduce your stress level: There’s plenty of evidence that shifting to happy emotions on a regular basis signals the adrenal glands that they can resume normal function.

Overall, it has been observed that progesterone is released in reaction to stress in women during the low ovarian output follicular phase of the menstrual cycle and that the mechanism of release may be comparable to cortisol release.

Additionally, slowing the overproduction of stress hormones can be achieved by quieting the cognitive component of the mind.

How to increase Progesterone to get Pregnant?

One of the best experiences in one’s life is welcoming a child into the family. Getting pregnant, however, is not as simple as it appears. In many circumstances, couples must work quite hard to have their own bundle of joy. For the attempts to be successful, they must be consistent, and there must be no issues with either the man or the lady.

While it takes months to generate a baby in most situations, eventually resulting in a successful conception, some couples are still unable to conceive. A woman’s progesterone levels are crucial in assisting a couple in becoming pregnant.

The levels must be sufficient for the woman to become pregnant. Mood changes, anxiety, decreased sex drive, weight gain, irregular periods, and erratic sleep patterns are all signs of low progesterone levels. Infertility or increased risks of miscarriage are two of the more serious implications of low progesterone levels. So, you need to make sure the levels are high before trying to get pregnant.

1. Stay away from foods that affect estrogen levels

The female body maintains a precise balance between progesterone and estrogen levels in order to keep her fertile. If one of the two increases in value, the other decreases. As a result, if you’re attempting to conceive, it’s recommended to avoid foods that cause estrogen levels to spike in the blood. Soy products, carrots, olives, chickpeas, and legumes are just a few of the foods on the list.

2. Intake of healthy fats is a must

To create progesterone, the body needs fat in the form of cholesterol. Cholesterol is required for the production of progesterone, which is critical for a woman’s health. This means you must continually consume enough fat to keep your body’s hormone levels high enough for fertilization to occur. Meat, lard, fatty fish, and coconut oil are all good for keeping cholesterol levels in check.

3. Incorporate more magnesium-rich foods into your diet

Magnesium, like zinc, is critical for maintaining hormonal equilibrium in the body. Magnesium can be found in supplements or in foods like black beans, spinach, halibut, nuts, and whole grain cereals.

4. Specific herbs should be avoided

Some herbs have been shown to raise estrogen levels in women. Progesterone levels drop as a result, and you may find yourself unable to conceive after a while. As a result, you must avoid all herbs that can cause an increase in estrogen levels. Blue cohosh, black cohosh, licorice, lavender, tea tree oil, and rhodiola rose root are just a few of the herbs used. 

5. Try to eat only organic produce

Most foods on the market today contain significant quantities of pesticides, preservatives, and harmful additives that might negatively impact your chances of becoming pregnant. As a result, when trying to conceive a child, you should always aim to buy hormone-free beef and poultry. This will keep any additional hormones or pesticides out of your system, increasing your chances of becoming pregnant.

Risk and Side Effects

  • Progesterone can cause stomach upset, changes in appetite, weight gain, fluid retention and swelling, fatigue, acne, drowsiness or insomnia, allergic skin rashes, hives, fever, headache, depression, breast discomfort or enlargement, PMS-like symptoms, changed menstrual cycles, irregular bleeding, and other side effects.
  • You might notice various changes and symptoms with natural progesterone, such as breast discomfort, headaches, drowsiness, tenderness in the breasts, and depression. However, synthetic progesterone is more commonly linked to these symptoms. If you have these symptoms, they will usually go away if you continue to take natural progesterone.


In the female body, progesterone is an important hormone. It can damage your health and menstrual cycle if it’s out of balance. Low progesterone levels can be caused by factors other than the reproductive system, such as high cholesterol and problems with the thyroid, pituitary, and adrenal glands.

Once a doctor has figured out what’s causing the low progesterone, they can give the proper medicine. Your menstrual cycle can provide you with unique insights into your body, helping you toward better health and wellness as well as a better life.

If you suspect you have low progesterone levels, consult your nutritionist, dietician, or doctor to discuss your symptoms and get your progesterone levels evaluated. Seeing a naturopathic physician for correct diagnosis and treatment of hormone imbalances can provide a great deal of relief.


1. How long does it take to get progesterone levels up?

Progesterone levels rise after ovulation and peak five to nine days after your luteal phase–which happens after ovulation–so your progesterone level is normally examined six to eight days after you ovulate. 

2. What causes a woman to have low progesterone?

Menopause, ovarian difficulties, and miscarriage are the most common reasons for decreased progesterone in women.

3. How do you know if progesterone is rising?

Progesterone levels rise after ovulation and continue to rise until the conclusion of the menstrual cycle. High progesterone can cause premenstrual syndrome symptoms like anxiety and irritability, blasting, breast enlargement and tenderness, sadness, tiredness, and weight gain.

4. Can you get pregnant with low progesterone?

Low progesterone levels can lead to irregular periods, make pregnancy difficult, and increase the risk of miscarriage. Age, sex, and health history all play a role in determining ‘normal’ progesterone levels.

5. How can I boost my progesterone levels in order to conceive?

The ability of the body to create progesterone is improved by eating a diet rich in minerals and omega 3 fatty acids, such as cold water fish or flax. Vitamin B and C-rich foods should be consumed on a daily basis because the body does not store them and they are necessary for decreasing estrogen and balancing progesterone.

6. Can orgasms boost progesterone levels?

Orgasm had no effect on cortisol, FSH, beta-endorphin, progesterone, or estradiol concentrations in the blood. Sexual excitement and orgasm cause a specific pattern of neuro-endocrine changes in women, with plasma prolactin concentrations rising for a long time.

7. Does folic acid boost progesterone levels?

Increased progesterone levels and a lower risk of sporadic anovulation have been linked to a diet high in synthetic folate. More research needs to be done on how folate and folic acid supplements affect reproductive health.

8. Is it safe to take progesterone pills?

When used by mouth with the counsel and supervision of a healthcare professional, progesterone prescription medicines recognized by the Food and Drug Administration (FDA) are likely to be safe for most people.


  • Mausam Mangalam

    A dietitian and nutritionist who enjoys writing and eating. My goal is to help people feel as good as they look through healthy lifestyle changes focusing on nutrition, diet planning, advanced dietetics, female hygiene, and health.