Progesterone Explained: Why Women Need It and How to Boost Low Levels
Did you know that there’s a hormone that keeps your cycle on track, helps you get pregnant (and stay pregnant!), and ensures your other hormones are balanced? Sounds pretty important, right? That’s progesterone! But here’s the thing: even though it plays a superhero role in women’s health, many of us don’t really know much about it, or what happens when our levels dip too low. If you’ve ever wondered what progesterone does, why it matters, or how to give it a boost when it’s running low, you’re in the right place. Stick around, and we’ll break it all down in a way that’s easy to understand!
What Is Progesterone?
Progesterone is a hormone primarily produced in the ovaries after ovulation, but also by the adrenal glands and, during pregnancy, by the placenta. Its name derives from its role in "pro-gestation," meaning it supports pregnancy. During a woman’s menstrual cycle, progesterone production increases after ovulation (the release of an egg from the ovary), peaking in the luteal phase—the second half of the cycle.
This hormone's primary role is to prepare the body for pregnancy. After ovulation, progesterone maintains the thickened uterine lining (the endometrium) to create a nurturing environment for a fertilized egg to implant and develop. If pregnancy doesn't occur, progesterone levels drop, triggering the uterine lining to shed during menstruation. However, if conception happens, progesterone helps maintain the pregnancy by preventing uterine contractions and supporting the embryo's early development until the placenta takes over hormone production.
Signs of low progesterone often pop up during the luteal phase of the cycle, and can include: mood changes (such as irritability), sleep issues, irregular cycles, a short luteal phase, mid-cycle spotting, brown bleeding, acne, and headaches.
Why Progesterone Matters for Women
1. Menstrual Cycle Regulation
A woman’s menstrual cycle relies on the delicate interplay between progesterone and estrogen, another key female hormone. After ovulation, progesterone counters the effects of estrogen, which thickens the uterine lining during the first half of the cycle. Progesterone ensures that the lining is adequately prepared for implantation, and when levels drop, menstruation is triggered. Without sufficient progesterone, a woman’s cycles can become irregular, and she may experience a variety of symptoms, including painful periods, mood swings, breast tenderness, and more.
2. Fertility and Pregnancy
For women trying to conceive, adequate progesterone levels are essential. In early pregnancy, progesterone helps maintain the uterine lining and ensures the embryo has a stable environment to grow. It also prevents premature uterine contractions that could lead to miscarriage. Studies have shown that low progesterone levels are linked to early pregnancy loss, and supplementation with progesterone can help prevent recurrent miscarriages.
Progesterone’s role in fertility is not limited to pregnancy support—it also helps regulate ovulation. Inadequate levels may lead to anovulatory cycles, where ovulation does not occur, making conception impossible. Without ovulation, no progesterone is produced, creating a cycle of hormonal imbalance that can further hinder fertility.
3. Hormonal Balance
Progesterone is often referred to as the "calming hormone" due to its ability to balance the stimulating effects of estrogen. This balance is crucial for a woman’s mood and overall well-being. Low progesterone can lead to a condition known as estrogen dominance, where the effects of estrogen overpower the body, leading to symptoms like mood swings, bloating, weight gain, headaches, and even anxiety or depression.
Maintaining adequate progesterone levels is also crucial for mitigating premenstrual syndrome (PMS) and perimenopausal symptoms. During perimenopause, when a woman's body is transitioning into menopause, progesterone levels naturally decline, which can lead to an exacerbation of symptoms like insomnia, irritability, and hot flashes. Balancing progesterone can help ease this transition.
The Risks of Low Progesterone
Low progesterone can have a wide range of effects on a woman’s reproductive and overall health. Here are some of the common issues associated with low progesterone:
1. Infertility and Recurrent Miscarriage
One of the most serious risks of low progesterone is infertility. If your body doesn’t produce enough progesterone after ovulation, the uterine lining won’t be adequately prepared for implantation, and early pregnancy loss can occur. This condition is sometimes referred to as luteal phase defect, where the luteal phase of the cycle (the period between ovulation and menstruation) is too short for a successful pregnancy.
Research shows that progesterone supplementation can significantly improve live birth rates in women with recurrent miscarriages. For example, studies like the PRISM trial demonstrated that women who received micronized progesterone supplementation had a higher rate of live births, especially in cases where miscarriage had occurred before.
2. Irregular Menstrual Cycles
A short luteal phase, where there are fewer than 10 days between ovulation and the start of the next period, is a common sign of low progesterone. This can result in irregular cycles and spotting between periods. Women may also experience heavier, more prolonged menstrual bleeding due to insufficient progesterone to balance the effects of estrogen.
3. Estrogen Dominance and PMS
When progesterone levels are low, estrogen dominance can occur. This condition is associated with symptoms like water retention, breast tenderness, irritability, and mood swings—all of which are characteristic of PMS. Many women also report bloating, fatigue, and sleep disturbances during this time.
4. Perimenopause and Menopause Symptoms
As women approach menopause, progesterone levels naturally decline. This decline can worsen symptoms such as hot flashes, insomnia, and anxiety. Many women find that supporting their progesterone levels during this transition helps alleviate these uncomfortable symptoms and supports smoother hormonal transitions.
What to Do If You Have Low Progesterone
If you suspect you have low progesterone, there are several steps you can take:
1. Chart Your Cycle
One of the most proactive ways to identify progesterone deficiency is through charting your menstrual cycle using a Fertility Awareness-Based Method (FABM). By tracking your cycle, you can identify key signs of low progesterone, such as a short luteal phase, tail-end brown bleeding, or spotting before your period. Learn more about learning the FEMM method for cycle charting.
2. Consider Bio-Identical Progesterone
Bio-identical progesterone, derived from plant sources such as yams or soybeans, is chemically identical to the progesterone produced in a woman's body. Unlike synthetic progestins found in many hormonal birth control methods, bio-identical progesterone is preferred for restoring hormonal balance naturally. It can be taken in various forms, including oral pills, vaginal suppositories, or intramuscular injections, depending on individual needs. Work with your doctor to learn more (see no. 4).
3. Progesterone Supplementation
If low progesterone is detected, supplementation can be a game-changer, particularly for women trying to conceive or prevent miscarriage. Micronized progesterone is a common form of supplementation, administered either orally or vaginally. Research shows that it can significantly improve pregnancy outcomes, particularly in women who have experienced recurrent miscarriages. Work with your doctor to learn more (see no. 4).
4. Work with a NaProTechnology Doctor
NaProTechnology-trained physicians specialize in identifying and treating progesterone deficiencies using natural methods. Instead of using birth control to mask symptoms, NaPro doctors focus on supplementing with bio-identical progesterone at specific times during the cycle to address the root cause of hormonal imbalance. Working with a NaPro doctor in your area can ensure personalized care, helping you achieve the best results.
Lifestyle Habits to Naturally Boost Your Progesterone
While some women need medical intervention to address low progesterone levels, it’s also important to incorporate lifestyle habits that can naturally support your body’s progesterone production. From adjusting your diet to managing stress, here’s how you can support your body’s natural progesterone production.
Nutrition
What you eat has a profound impact on hormone health, including progesterone. Certain nutrients support the production of progesterone by nourishing the body and balancing hormones:
Magnesium-Rich Foods: Magnesium is a key mineral in hormone production, and it also helps reduce stress, which can deplete progesterone. Include magnesium-rich foods like leafy greens (spinach, Swiss chard), nuts (almonds, cashews), and seeds (pumpkin seeds, chia seeds) in your diet.
Vitamin C: Studies have shown that vitamin C may help increase progesterone levels, especially in women with luteal phase defects. Great sources include citrus fruits, strawberries, bell peppers, and broccoli.
Zinc: Zinc plays an essential role in ovulation and progesterone production. You can find zinc in foods like pumpkin seeds, chickpeas, beef, oysters, mussels, and dark chocolate.
Healthy Fats: Progesterone is made from cholesterol, so incorporating healthy fats into your diet can support hormone production. Avocados, nuts, seeds, olive oil, and fatty fish (like salmon) are excellent sources of these fats.
Stress Management
Chronic stress is one of the biggest disruptors of progesterone. When stressed, the body produces cortisol (the stress hormone) to help us cope. However, cortisol and progesterone share a production pathway, so when the body is busy producing cortisol, progesterone levels can suffer. Here’s how to keep stress in check:
Meditation and Other Practices: Incorporate activities like meditation, prayer, journaling, or deep breathing exercises into your daily routine to lower cortisol levels and support hormone balance.
Limit Caffeine: High caffeine intake can increase cortisol levels, which may reduce progesterone. Aim to keep caffeine moderate (1-2 cups a day) and switch to herbal teas later in the day that can support relaxation.
Physical Activity: Regular, moderate exercise can reduce stress and improve hormonal balance. Aim for a balanced routine that includes gentle movement like walking or stretching, along with more vigorous activities if they don’t feel overwhelming.
Prioritize Sleep
Getting enough quality sleep is essential for hormone regulation, including progesterone production. Progesterone levels naturally rise during sleep, so a lack of rest can disrupt this process. Aim for at least 7–9 hours of sleep each night, and consider these tips:
Create a Bedtime Routine: Establish a relaxing evening routine that includes dimming the lights, avoiding screens, and winding down with calming activities like reading or a warm bath.
Stick to a Sleep Schedule: Try to go to bed and wake up at the same time each day, even on weekends, to support your body’s circadian rhythm.
Limit Blue Light Exposure: The blue light from screens can suppress melatonin, the sleep hormone, making it harder to fall asleep. Consider blue-light-blocking glasses or a screen filter in the evening.
Supplements for Progesterone Support
Certain supplements may help support progesterone levels naturally, but it’s always a good idea to consult a healthcare provider before starting any new supplements. Note that a lot of these can be found in food, so start there first! Here are a few to consider:
Vitamin B6: B6 supports hormone production and may boost progesterone levels. You can find B6 in foods like turkey, bananas, and potatoes, or take it as a supplement if needed.
Chasteberry (Vitex): This herb has been used traditionally to support progesterone levels by helping balance hormones. It’s often recommended for women with irregular cycles or PMS. Make sure to ask your healthcare provider before taking this, as it may not be right for everyone.
Magnesium: Magnesium supplements can be especially helpful if you struggle to get enough from food alone. It not only supports progesterone production but also helps manage stress.
Omega-3 Fatty Acids: Found in fish oil supplements or algae-based omega-3s, these healthy fats help regulate hormone production and reduce inflammation, which can benefit overall hormone health.
With these natural strategies, you can give your body the support it needs to produce and maintain healthy progesterone levels, which can make a significant difference in how you feel and function every day. Remember, small, consistent changes often have the most lasting impact!
Progesterone—A Key Hormone for Women’s Health
Adequate progesterone levels are essential for maintaining fertility, hormonal balance, and overall well-being. If you're experiencing symptoms of low progesterone, it’s important to work with a trained FABM instructor (hey there! ;)) and a knowledgeable healthcare provider who can help you assess your hormone levels and provide appropriate treatment options, such as bio-identical progesterone. Through proactive care, you can restore balance, improve your quality of life, and support your reproductive health for the long term.
Sources:
Natural Womanhood: What is progesterone resistance? And the role it may play in miscarriage and endometriosis
Natural Womanhood: Progesterone Helps Prevent Miscarriage: Good News for Moms and Babies | How to find a doctor who will prescribe it
Natural Womanhood: Getting to Know Synthetic Estrogens and Progestins: What Do They Do to Our Bodies?