How to Naturally Increase Your Progesterone Levels Without Pills And Supplements

How to Naturally Increase Your Progesterone Levels Without Pills And Supplements
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What is Progesterone?

Having balanced levels of progesterone is important for many reasons. During the menstrual cycle, progesterone helps prepare the uterus for implantation of a fertilized egg and maintains the lining of the uterus during pregnancy. It also helps regulate other reproductive hormones such as estrogen, which can affect mood, energy levels, libido, and bone health.

Additionally, progesterone can help reduce symptoms of premenstrual syndrome (PMS) and menopause. Low levels of progesterone can cause irregular menstruation or infertility, while high levels can lead to weight gain, acne, and depression. Therefore, it is important to maintain balanced levels of progesterone for overall health and wellbeing.

Understanding the Role of Progesterone

Progesterone is an important hormone in the female body that plays a critical role in regulating the menstrual cycle, mitigating excess estrogen levels, and supporting healthy pregnancy. It is a steroid hormone belonging to a class of hormones called progestogens, which are released by the corpus luteum in the ovary. Progesterone helps to prepare the uterus for implantation of a fertilized egg and maintains pregnancy until birth.

It also helps to regulate other hormones such as estrogen, which is responsible for controlling the development of female secondary sexual characteristics and preparing the body for ovulation. Progesterone causes the uterine lining to thicken, making it a more suitable place to accept a fertilized egg.

In addition, progesterone helps to regulate fluid balance, blood clotting, and immune system functioning. Low levels of progesterone can cause irregular periods or infertility, while high levels can lead to increased risk of miscarriage or preterm labor.

Understanding how progesterone works in the female body can help women make informed decisions about their reproductive system. Progesterone is the hormone released in the second half of your menstrual cycle after ovulation. The corpus luteum produces progesterone, which is the sac that remains once you ovulate and turns into a hormone-producing gland during the luteal phase.

It is important to talk with your doctor if you have any concerns about your progesterone levels or if you experience any abnormal symptoms related to your menstrual cycle or fertility. Your doctor can use a serum progesterone levels test to measure the level of progesterone in your blood. It is of the utmost importance to take care of your reproductive health and balance your sex hormones!

Side Effects of Irregular and Low Progesterone Levels

Progesterone plays an important role for menstruating women, and some common symptoms of irregular progesterone levels include:

  • Irregular periods & spotting
  • Abdominal pain & tender breasts
  • Frequent low blood sugar
  • Fatigue
  • Vaginal dryness
  • Low libido
  • Hot flashes
  • Migraines or headaches
  • Depression or anxiety and other mood changes

During pregnancy, symptoms of low progesterone include spotting and miscarriage. Low progesterone may indicate ectopic pregnancy, which can be dangerous for both mother and baby.  

For post-menopausal women with irregular or low progesterone levels, there are still potential health complications to consider. These can include:

  • Headaches or migraines
  • Hot flashes
  • Sleep disturbances or insomnia
  • Low libido
  • Vaginal dryness
  • Depression or anxiety and other mood changes

It is important to speak with your doctor if you think you may have any of these symptoms, as they could be indicative of a larger health issue and possible uterine cancer.

How do I Produce Progesterone Production Naturally?

Eating a healthy diet is one of the best ways to increase progesterone naturally. Eating foods rich in magnesium, such as nuts and seeds, can help keep ovulation on track and boost your progesterone levels. Additionally, eating foods high in vitamin B6 has also been shown to help improve low progesterone levels.

In addition to diet changes, reducing stress is also important for increasing progesterone levels without medication. Stress can interfere with hormone production and cause irregular menstrual cycles. Taking time for yourself each day to relax or practice mindfulness can help reduce stress and promote better hormonal balance. Many women turn to birth control pills to mitigate symptoms such as irregular menstruation and mood swings, but there are so many ways to promote healthy progesterone levels through natural methods. Additionally, taking certain supplements may also help increase progesterone levels naturally, without the use of synthetic hormones.

How Do Lifestyle Habits Impact Progesterone?

Lifestyle habits can have a significant impact on progesterone levels in the body. Some examples such as eating processed foods, drinking excess alcohol, and smoking can all contribute to lower progesterone levels.

On the other hand, eating a nutritious diet rich in protein and fiber, exercising regularly, and avoiding exposure to endocrine disrupting chemicals can help naturally support progesterone production. Additionally, reducing stress and getting adequate sleep are important lifestyle habits for maintaining a healthy balance of hormones.

Stress Management

Reducing stress can help progesterone levels in a number of ways. Studies have shown that the adrenal glands release both cortisol (stress hormone) and progesterone in response to stress. This further reduces the amount of available progesterone, leading to lower levels overall.

Fortunately, there are several ways to reduce stress and support progesterone receptors. Eating foods that are rich in antioxidants can help reduce inflammation caused by stress hormones like cortisol. Reducing excessive caffeine intake can help natural progesterone balance. Exercise is also beneficial as it helps reduce cortisol production while increasing endorphins which act as natural mood boosters. Finally, taking time for self-care activities such as meditation or yoga can help reduce stress and improve overall wellbeing.

Be sure to address your stress triggers and mitigate your stress levels. Chronic stress can impact your body in more ways than you could possibly imagine, hormones just being one of them!

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What Herbal Supplements Increase Progesterone Naturally?

Herbs can be a great way to help balance progesterone naturally in the body. The following herbs have been found to help support healthy hormonal production:

Nigella Seeds: These small black seeds have been used for centuries to help balance hormones and reduce inflammation.

Ashwagandha: This herb has been used in Ayurvedic medicine for thousands of years to help reduce stress and improve overall health. It can also help balance progesterone levels.

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Black Cohosh Root: This herb has been used traditionally to treat menopausal symptoms and can also be helpful in balancing progesterone levels.

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Chasteberry: This herb is known for its ability to regulate hormones, including progesterone, and can be taken as a supplement or tea.

Marjoram: This herb is known for its calming effects on the body and can also help balance progesterone when taken as a supplement or tea.

Other adaptogenic herbs like dong quai and vitex agnus-castus can also be used to help regulate hormones and reduce symptoms associated with hormonal imbalances.

Herbal supplements like red raspberry leaf, milk thistle and oatstraw are also known for their ability to promote hormone balance. Finally, black cohosh and other herbal remedies may be helpful in reducing painful menstruation and menopausal symptoms.

What Foods Raise Progesterone?

Lucky for us, it is possible to regulate progesterone production in natural ways such as diet. There are many lifestyle changes and dietary adjustments that can help increase low progesterone. Eating the right foods can be a great way to naturally increase low progesterone, so let's dive in to the specifics

Foods That Increase Progesterone:

Healthy Fats

Healthy fats are essential for the body to function properly and can help increase low progesterone. Omega-3 fatty acids are one of the most beneficial types of healthy fats, as they are polyunsaturated and have anti-inflammatory properties.

Foods that contain optimal amounts of omega-3 fatty acids include salmon, mackerel, herring, sardines, anchovies, walnuts, flaxseeds, chia seeds, and hemp seeds. Additionally, monounsaturated fats such as avocados and olive oil can also help increase low progesterone.

Another type of healthy fat that helps increase progesterone levels is saturated fat. Saturated fat is found in animal products such as chicken, pork, beef, eggs, butter and full-fat dairy products like cheese and yogurt. While it's important to limit your intake of saturated fat due to its association with heart disease risk factors, small amounts can be beneficial for increasing progesterone.

In addition, nuts such as almonds, cashews, and pistachios are also a great source of healthy fats that can help boost progesterone levels.

Magnesium-Rich Foods

Magnesium is an essential mineral for maintaining healthy hormone levels, including progesterone. Eating foods rich in magnesium can help to naturally increase progesterone production and balance hormones.

Foods such as nuts, spinach, whole grain cereals, black beans and fish are all good sources of magnesium. Dark chocolate is also a great source of magnesium and can be enjoyed as a treat.

Dark Chocolate

Dark chocolate can be a great way to increase progesterone levels naturally. Dark chocolate is rich in magnesium, which helps to regulate hormones and promote the production of progesterone. Studies have shown that consuming dark chocolate during the premenstrual week can help to make up for plummeting progesterone levels.

Furthermore, dark chocolate contains omega-3 and 6 fatty acids which are important for the ovulation phase. Eating foods such as salmon, lentils, pumpkin seeds, chicken, pork and lean beef can also help with functions that produces progesterone. Overall, dark chocolate is a delicious and nutritious way to increase your progesterone.

Vitamin B6 Foods

Vitamin B6 is an essential nutrient that is found in many foods. It plays a key role in helping to maintain balanced hormones and preventing progesterone deficiency. Eating foods high in vitamin B6 can help increase low progesterone. Foods high in vitamin B6 include:

  • Animal proteins such as beef, chicken, & eggs
  • Fish such as salmon & tuna
  • Fruits and vegetables such as potatoes, bananas, avocados, & spinach
  • Fortified foods such as ready-to-eat breakfast cereals

Vitamin C

Eating foods high in vitamin C can help increase progesterone in the body. Vitamin C is an essential nutrient that helps the body produce hormones, including progesterone. It also helps to boost the immune system and protect against infection. Foods rich in vitamin C include:

  • Fruits such as oranges, kiwi, & strawberries
  • Vegetables such as bell peppers, tomatoes & cruciferous vegetables like broccoli and cabbage

Vitamin C is also important for the production of collagen which is necessary for healthy skin and hair. Additionally, it helps to reduce inflammation and oxidative stress which can lead to hormone imbalance.

Eating a diet high in vitamin C can help keep your hormones balanced and ensure that you have enough progesterone in your body. In addition to eating foods high in vitamin C, taking supplements may also be beneficial if you are not getting enough from your diet alone. According to one study, women who took 750 mg of vitamin C per day saw an increase of 77% in their serum progesterone levels.  Some women with a luteal phase defect (shortened luteal phase) will supplement with this vitamin to assist.

Whole Grains

Whole grains are an excellent source of nutrients that can help increase levels of progesterone. Whole grains are rich in magnesium, which is essential for the production of hormones like progesterone.

Magnesium helps to regulate ovulation, which is necessary for progesterone production in the body. Eating a diet rich in whole grains can provide your body with the essential nutrients it needs to produce this important hormone.

In addition to providing essential nutrients, whole grains also contain phytates, which can help reduce inflammation and improve digestion. This can be beneficial for those looking to increase their progesterone as inflammation and poor digestion can interfere with hormonal production.

Furthermore, whole grains are high in fiber, which helps to keep blood sugar levels stable and prevents spikes in insulin that can disrupt hormone balance. Eating a diet rich in whole grains is an effective way to ensure your body has all the necessary nutrients it needs for optimal hormone production.


Eating fish is a great way to increase progesterone naturally. Fish, such as salmon, are rich in magnesium and omega-3 fatty acids which help to support the production of progesterone. Additionally, fish is a great source of lean protein which can also help to maintain healthy blood sugar levels. Eating wild-caught fish regularly can help to boost levels of progesterone and improve fertility.

Processed Foods

Processed foods can have a negative impact on progesterone in the body - it is so important to eat a diet full of natural foods. Progesterone is an important hormone for regulating the menstrual cycle and maintaining pregnancy, so it’s essential to keep these levels balanced. Eating processed foods can disrupt this balance, as they are often high in unhealthy fats and contain additives that can interfere with hormones.

Processed foods are typically high in omega-6 fatty acids, which can cause an imbalance with omega-3 fatty acids. This imbalance can lead to inflammation, which has been linked to lower progesterone levels. Additionally, processed foods often contain artificial sweeteners and preservatives that may act as endocrine disruptors, further affecting progesterone. Eating a diet rich in whole foods such as fruits, vegetables, nuts, seeds and lean proteins is recommended to maintain healthy levels of progesterone.

Maintaining a Healthy Weight

Maintaining a healthy body weight is important for balanced levels of progesterone, as well as overall health and wellbeing. Progesterone is a hormone that helps to regulate the menstrual cycle, and its production is affected by body weight.

When someone is overweight or obese, their body produces more estrogen than progesterone, leading to estrogen dominance, an imbalance in hormones. This can result in irregular menstruation, infertility, and other reproductive issues. On the other hand, when someone maintains a healthy body weight, their body produces more progesterone than estrogen, resulting in regular periods and better fertility.

In addition to regulating hormones, maintaining a healthy body weight also reduces the risk of many chronic diseases such as heart disease, stroke, diabetes and cancer. Being overweight increases the risk of developing these conditions due to an increase in fat cells that produce inflammatory chemicals which can damage organs over time.

Keeping your weight within a healthy range can help you avoid these risks, get rid of fat cells, and lead to better overall health. Eating a balanced diet full of fruits and vegetables along with regular exercise are key components for maintaining a healthy weight.

What Vitamins and Supplements Increase Progesterone Naturally?

Vitamins and supplements can be an effective way to help balance progesterone levels:


Magnesium plays a very important role in hormone regulation and is therefore one of the nutrients that boost progesterone. The reason for this is that it helps regulate the pituitary gland which produces FSH, Luteinizing Hormone (LH) and Thyroid Stimulating Hormone (TSH), which lead to the production of both estrogen and also helps to increase progesterone natural ways.  The balancing of thyroid hormones is also incredibly important!

Magnesium also helps to reduce symptoms of premenstrual syndrome (PMS) by calming the nervous system, which can help to reduce hormonal imbalances. Additionally, magnesium has been shown to increase brain VEGF levels and attenuate trauma-induced neuronal death, both of which can contribute to a balanced progesterone level.

Vitamin D

Studies have shown that Vitamin D can stimulate progesterone production in ovarian tissue and increase the sensitivity of T cells to progesterone. Additionally, Vitamin D helps maintain a healthy uterine lining, which is essential for fertility.


Zinc helps to regulate the production of androgens, which are hormones that can interfere with ovulation and fertility in women. Zinc is one of the most essential minerals that stimulate the pituitary gland to release follicle stimulating hormone, which promotes regular ovulation (ensuring that the corpus luteum forms) and stimulates the ovaries to produce progesterone.  

A study found that zinc is able to increase the number of binding sites on a progesterone receptor which will increase total levels of progesterone. Zinc also nourishes ovarian follicles, promoting ovulation and helping to maintain a healthy menstrual cycle. Additionally, zinc can reduce testosterone levels in women with polycystic ovarian syndrome (PCOS) and other hormone imbalances.

B Vitamins

B vitamins are essential for balancing progesterone in the body. Vitamin B 6, in particular, is very effective in reducing symptoms of progesterone deficiency or estrogen dominance. It helps to reduce estrogen dominance by restoring the balance between estrogen and progesterone.

Vitamin B 6 also helps to increase progesterone and decrease estrogen levels, which can help reduce premenstrual symptoms. Additionally, vitamin B2 and B12 have been shown to help raise progesterone levels as well.


Probiotics are beneficial bacteria that live in the gut and help maintain a healthy digestive system. Studies have shown that probiotics can help reduce inflammation throughout the body and support hormonal balance.

Probiotics can also increase levels of short-chain fatty acids (SCFAs) in the gut, which play an important role in regulating hormones like progesterone. In addition, probiotics may improve digestion and nutrient absorption, both of which are essential for maintaining a balanced level of progesterone.

Can CBD Help Regulate Progesterone?

CBD has been shown to have potential benefits for regulating progesterone. Emerging research suggests that CBD may modulate the expression of certain hormones, such as progesterone and estrogen.

Studies have indicated that CBD works to relieve pain and relax cramping muscles, which can be beneficial in helping to regulate progesterone. Additionally, CBD is known to regulate stress, mood, memory, fertility, bone growth, pain and immune function; all of which can help support a balanced hormone system.