How to Increase Progesterone Naturally?

Are you experiencing low progesterone? Explore how to increase progesterone naturally through lifestyle changes, nutrition, and more!

Progesterone is essential for preserving the body’s hormonal balance affecting a number of health-related factors. Numerous health problems can result from low progesterone levels. 

In this blog, we’ll delve into the following sections to highlight the importance of progesterone:

Table of Contents

 If you are facing low progesterone and are not prepared to treat it medically, incorporating herbal remedies and adopting hormone-supportive practices can optimise progesterone production and improve your overall well-being. 

Progesterone: What is it?

Progesterone is a naturally occurring hormone that is primarily produced in the ovaries of females, though smaller amounts are also secreted by the adrenal glands. It is a member of the progestogen or progestin hormone class.

Why is Progesterone Beneficial for Women?

Progesterone levels rise during the menstrual cycle following ovulation. Its primary purpose is to get the endometrium (uterine lining) ready for a potential pregnancy. In the course of fertilisation, progesterone aids in maintaining the pregnancy by promoting embryo growth and preventing uterine lining shedding. Besides this, this hormone does the following jobs to cater for the reproductive needs of women:

Breast Development

Progesterone assists in preparing the breasts for lactation during pregnancy. In order to support breastfeeding, it promotes changes in the breast tissue and stimulates the growth of the mammary glands.

Mood and Well being

Progesterone also plays an important role in managing mood and emotional well-being. It interacts with the brain’s neurotransmitters and has calming and mood-stabilising properties. That is why, some women may experience mood swings due to variations in progesterone levels throughout their menstrual cycle.

Bone Health

The role of progesterone can not be ignored in maintaining bone health. In order to support bone density and lower the risk of osteoporosis, progesterone, and oestrogen work together. Thus optimum levels of progesterone are required to prevent bone loss.


Due to its capacity to suppress ovulation and thicken cervical mucus, progesterone is a crucial component in many contraceptive methods, including birth control pills and intrauterine devices (IUDs).

Thus, progesterone plays an important role in maintaining the overall hormonal health and well-being of women.

What are the Symptoms of Low Progesterone?

As progesterone plays a vital role in the context of the menstrual cycle and pregnancy, its deficiency can cause a number of symptoms depicting various health issues. Here we spotlight the most common symptoms caused by inadequate progesterone:

Irregular Menstrual Cycle

If the level of progesterone is low than it’s required, it can cause irregular periods either longer or shorter than usual.


This condition is defined by the complete absence of periods caused by severe progesterone deficiency.

Premenstrual Syndrome (PMS) Worsening

This condition is defined by the complete absence of periods caused by severe progesterone deficiency.

Premenstrual Syndrome (PMS) Worsening

Insufficient progesterone levels can bring PMS symptoms, including mood swings, irritability, breast tenderness, and bloating.

Heavy Menstrual Bleeding

If the progesterone level is too low, the uterine lining may become thicker than normal causing prolonged or heavy bleeding.


Fatigue or lack of energy can be experienced with low progesterone.


Since progesterone gets the uterine lining ready for pregnancy, it is also vital to fertility. Insufficient levels can make it difficult for a fertilised egg to implant, which can lead to infertility.

Recurrent Miscarriages

Early in pregnancy, low progesterone levels can raise the chance of miscarriage.

Vaginal Dryness

Low progesterone can lead to vaginal dryness, making intercourse difficult.

Osteoporosis Risk

The reduced progesterone can also cause an increased risk of osteoporosis because optimal levels of this hormone contribute to maintain healthy bone health.


Some women may experience more frequent headaches or migraines when progesterone levels are low.

It is advised to speak with your healthcare provider if you are suffering from the severity of the aforementioned symptoms in order to identify the underlying cause and consider the best course of action.

How Can Progesterone Be Increased Naturally?

There are many natural ways to raise your progesterone levels if your PDG or blood tests show that they are low. However, you can pick one based on your concerns:

Herbal Supplements

For centuries, people have used herbal supplements to support hormone balance and boost progesterone synthesis. Despite varying scientific evidence, many women report positive outcomes. Consult a healthcare provider prior to use, especially if you are pregnant, breastfeeding, or taking medication.

For instance, herbs like Chaste Tree Berry, Dong Quai, Maca Root, Black Cohosh, Ashwagandha, Rhodiola, Red Clover, Wild Yam, and Evening Primrose Oil are believed to promote progesterone levels and overall hormonal health.

Diet Changes

Diet plays a crucial role in supporting hormone balance, including the natural increase of progesterone levels. Adapt these dietary changes to raise progesterone levels naturally:

  • Healthy fats (olive oil, coconut oil, nuts, seeds, avocado) for hormone production.
  • High-Quality Protein (lean meats, fish, eggs, plant-based options) crucial for hormone synthesis.
  • Cruciferous foods like broccoli, cauliflower, cabbage, and Brussels sprouts aid in the metabolism of oestrogen.
  • Pumpkin seeds, oysters, spinach, and grass-fed beef are zinc-rich foods that are crucial for hormone production.
  • Vitamin C is abundant in bell peppers, strawberries, and citrus fruits, and it helps in the body’s production of progesterone.
  • Avoid Hormone-Disrupting Chemicals in plastics, pesticides, and personal care products.

Stress Management

Stress management is essential for hormonal balance and increasing progesterone levels. To increase progesterone naturally:

  • To trigger the relaxation response, practise deep breathing.
  • Yoga can help you manage your hormones and reduce stress.
  • Regular exercise helps to maintain hormone balance and lowers stress.
  • Give 7-9 hours of quality sleep a high priority for hormonal health.
  • Take pleasure in relaxing activities such as hobbies and nature walks.
  • Consider Cognitive Behavioral Therapy (CBT) for stress management.
  • Spend time outside to enhance your mental well-being.

Keep a Healthy Body Weight

The balance of hormones, including progesterone levels, is positively impacted by maintaining a healthy body weight. Extra body fat can cause oestrogen dominance and disrupt the estrogen-to-progesterone ratio, especially in the area around the abdomen.

Moreover, a healthy weight supports hormonal balance, controls oestrogen, promotes healthy progesterone levels, increases ovulation, lessens adrenal stress, and optimises fertility. The secret to achieving this hormonal balance naturally is opting for healthy lifestyle habits.

Seed Cycling

By consuming particular seeds at different times of the menstrual cycle, a natural technique known as “seed cycling” is thought to support hormone balance, including an increase in progesterone levels. Here’s how seed cycling works:

Flaxseeds and pumpkin seeds are consumed during the follicular phase (days 1–14). Pumpkin seeds supply zinc for hormone synthesis, while flaxseeds balance oestrogen with lignans.

In addition, sesame seeds and sunflower seeds are consumed during the luteal phase (days 15–28). Lignans found in sesame seeds help maintain hormonal equilibrium, and vitamin E in sunflower seeds helps progesterone production.

You can follow this cycle each month to achieve the best hormone balance. However, before beginning seed cycling, it is advisable to speak with your healthcare professional as with any dietary change.

What are the methods to treat Low Progesterone?

This therapy supplements synthetic or bio-identical progesterone to the body to balance severe deficiencies or imbalances.

Progesterone Creams

While over-the-counter creams may be beneficial, medical advice is still required.

Oral Contraceptives

Progesterone levels can be increased and cycles are regulated by combination birth control pills.

Lifestyle Changes

Hormone balance can be positively impacted by a healthy diet, regular exercise, stress reduction, and enough sleep.

Herbal Supplies

Taking Dong Quai, Maca root, and Chaste Tree Berries may support hormone balance, but you should first speak with a doctor before using them.

How Can I Raise My Oestrogen Levels Quickly?

It is wise to concentrate on adopting a healthy lifestyle that supports overall hormone balance rather than trying to quickly increase oestrogen levels. The following general recommendations can help you increase your oestrogen levels:

  • Eat a healthy, balanced diet that is rich in whole foods, fresh produce, lean protein, and good fats.
  • To prevent damaging effects on hormones, manage stress through meditation, yoga, or time spent in nature.
  • Exercise frequently to enhance hormone regulation and general well-being.
  • Maintain a healthy weight to prevent hormonal imbalances.
  • Use only non-hormone-disrupting pesticides, plastics, and personal care items.
  • Take into account phytoestrogens for their negligible oestrogen-like effects found in plant-based foods like soy, flaxseeds, and legumes.

 Always try to take a balanced approach rather than attempting to quickly increase oestrogen levels. For individualised guidance and care, always speak with a healthcare professional.

Final Remarks

Finally, it should be noted that maintaining hormonal balance is essential for overall health and well-being. A holistic strategy is necessary whether your goal is to boost progesterone or address low oestrogen levels. You can adopt healthy lifestyle changes like stress management, regular exercise, a balanced diet, and weight maintenance to restore your progesterone levels. But always seek professional advice before using natural treatments such as seed cycling or herbal supplements.

Don’t forget to put your health and well-being first, and keep in mind that individualised treatment is essential to achieving hormonal balance.


What is the fastest way to increase progesterone?

Hormone replacement therapy (HRT) under medical supervision is the fastest way to increase progesterone.

Are there foods that increase progesterone?

Walnuts contain Vitamin B6 for progesterone production, okra is rich in magnesium and zinc to regulate hormones, and pumpkin seeds support progesterone synthesis with zinc.

How do you fix low progesterone levels?

Hormone replacement therapy, dietary changes, and taking care of underlying medical conditions may all be used to treat low progesterone levels.

Which vitamin increases progesterone?

Vitamin B6 is known to support the production of progesterone.

Are bananas high in progesterone?

Magnesium, which is necessary for the synthesis of the hormone progesterone, can be found in bananas. 

What depletes progesterone?

Chronic stress, high cortisol levels, and hormonal imbalances can deplete progesterone.

Dr. Charlotte
Dr. Charlotte

As an experienced medical professional, Dr. Norton has amassed a wealth of knowledge, culminating in her role as Chief Medical Officer at BioID Health. Her comprehensive grasp of evidence-based treatments and her unwavering commitment to patient well-being position her as an invaluable asset within the healthcare landscape.
With a proven history of compassionate care and a legacy of collaboration with multidisciplinary teams, Dr. Charlotte Norton embodies the principles of excellence, empathy, and expertise. Her journey, fuelled by a passion for guiding patients towards optimal health, continues to have a positive impact on lives at every juncture.

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