9 Ways To Boost Progesterone

Progesterone works to balance the effects of estrogen. Progesterone helps regulate mood and protect against anxiety and depression. It also helps to stabilize blood sugar which can help you sleep through the night. Higher levels of progesterone promote a sense of calm, increase relaxation, and facilitate sleep. Lower levels of progesterone contributes to anxiety, fatigue, mood swings, lowered sex drive, and sleep disturbances.

If you’re working on boosting fertility or you want to resolve symptoms associated with PMS, you’ll want to address low progesterone.

What is progesterone?

Progesterone is a female sex hormone that prepares the uterus for pregnancy. Progesterone is the main hormone of the luteal phase which begins following ovulation (around day 14 of your cycle). The drop in progesterone (and estrogen) at the end of your luteal phase triggers the beginning of your menstrual cycle. Progesterone's job is to maintain the lining of the uterus which makes it possible for a fertilized egg to implant and it helps maintain healthy cervical mucus which provides nourishment and safe travels for sperm as it moves towards the egg.

Causes of low progesterone

1. Stress

Your body will always choose survival over procreation. This means you will preferentially make cortisol over progesterone when exposed to chronic stress. Pregnenolone, gives birth to both progesterone and cortisol, as well as other hormones. In times of stress, pregnenolone will be shunted to make cortisol at the expense of progesterone. This is what is known as the “pregnenolone steal.” In addition, cortisol blocks progesterone receptors, which means that you can not efficiently use the progesterone you are making.

2. Hypothyroidism

Remember pregnenolone? Pregnenolone synthesis requires thyroid hormone. To make the molecule you need to create progesterone, you must first have adequate thyroid hormone.

3. PCOS

Rises in testosterone mean lower levels of progesterone. Your body must produce adequate progesterone in order to ovulate. Without ovulation, your body cannot clear the uterine lining during your period and it’s impossible to get pregnant. It is important to understand that even if you’re having a period, it doesn’t mean you’re ovulating!

4. Age

After age 35, there is an inevitable decline in progesterone.

5. Elevated prolactin

Prolactin is the hormone that triggers lactation but can rise in non-lactating women as well. This is a problem because high levels of prolactin can interfere with progesterone production and inhibit ovulation. High prolactin can be the result of a poor diet, stressful lifestyle, or something more serious—if this is you, get it checked out.

6. Estrogen dominance

Estrogen dominance occurs whenever a woman produces too much estrogen relative to her progesterone levels. Estrogen dominance can occur during peri-menopause or menopause but is becoming more prevalent among women of childbearing age. Excess body fat, chronic stress, and a diet high in sugar and processed starchy carbs can contribute to blood sugar imbalance and hormone dys-regulation. When progesterone is low due to estrogen dominance, you’ll experience other symptoms such as fluid retention, breast tenderness, and irritability.

SYMPTOMS OF LOW PROGESTERONE

• Insomnia or sleep disturbance

• Low libido

• Mood changes, anxiety, and irritability

• Breast tenderness

• Headaches and migraines

• Weight gain

• Irregular menstrual cycle

• Short menstrual cycles

• Mid-cycle spotting

How to increase progesterone

For some women, using natural therapies alone will help them eliminate unwanted symptoms and increase progesterone. For other women, they may need additional support and may choose to use a progesterone cream or other forms of bio-identical progesterone

1. Manage stress

Chronic stress increases the secretion of cortisol and adrenaline at the expense of sex hormones like progesterone. Find a stress management practice that works for you. A few ideas: deep breathing, mindfulness, walking the dog, journaling, talking with a friend.

2. Eat fat

Cholesterol is necessary for the synthesis of pregnenolone, which in turn makes progesterone. Cholesterol is also necessary for the production of thyroid hormone!

Fat balances blood sugar. Insulin sensitivity or blood sugar imbalance has deleterious effects on your hormones. Studies suggest that improving insulin sensitivity can dramatically increase progesterone levels in those with luteal phase defects. Some of my go-tos include plant-derived fats like coconut oil, olive oil, olives, nuts, seeds, and avocados. Women wanting to improve their hormones should eat at least 2 tablespoons of fat at every meal to support natural hormone balance.

3. Vitex

Vitex raises progesterone by stimulating the secretion of luteinizing hormone (LH) from the brain, which then stimulates ovaries to produce progesterone. Vitex has also been shown to reduce prolactin secretion while raising progesterone levels.

4. Green tea

Green tea helps with estrogen metabolism, which is critical when dealing with estrogen dominance. Lowered estrogen levels are associated with fewer incidences of cancer, especially breast cancer.

5. Rhodiola rosea

Rhodiola is an adaptogenic herb that helps to balance cortisol output, which indirectly supports healthy progesterone production. Aim for a supplement that contains 100 mg of Rhodiola daily. Equil.Life's Adrenal Soothe contains a great herbal blend.

6. Zinc

Zinc increases follicle stimulating hormone (FSH), which supports healthy ovulation, which in turn triggers the ovaries to produce progesterone. Eat plenty of zinc-rich foods like oysters, herring, beef, lamb, pork, liver, egg yolks, oats, pecans, Brazil nuts, pumpkin seeds, ginger root, mustard, peas, carrots, beets, and cabbage.

7. Magnesium

Magnesium is involved in many of the body’s reactions and is essential to adrenal health, which is essential for healthy hormone production. Aim for a minimum of 50 mg at night (magnesium is a relaxing mineral) or eat plenty of dark green vegetables, almonds, pecans, cashews, Brazil nuts, seeds, legumes, brown rice, avocado, and dried apricots. If you're experiencing significant symptoms of hormone imbalance, consider 150-300 mg magnesium nightly. I use and recommend Full Spectrum Magnesium.

8. Vitamin B6

B6 is involved in estrogen metabolism and can easily become depleted if estrogen dominance is a problem. Vitamin B6 possesses progesterone-like effects and has been shown to reduce estrogen while increasing progesterone levels. Take 30-50 mg once daily as a part of a B-complex. Find it in the following B6-rich foods: liver and other organ meats, fish, poultry, egg yolk, dried beans, peanuts, walnuts, banana, prunes, potatoes, cauliflower, cabbage, and avocado.

9. Vitamin C

Antioxidants like vitamin C may increase and intensify the effects of progesterone. Vitamin C has also been shown to raise progesterone levels and resolve luteal phase defects, resulting in improved fertility. I typically recommend 1,000 mg daily of vitamin C to my clients with low progesterone. As well, eat these high-vitamin C foods: Citrus fruits, strawberries, mango, papaya, watermelon, tomatoes, broccoli, Brussels sprouts, cauliflower, cabbage, and spinach.

Identifying and getting to the bottom of the root cause is the best way to balance your hormones and restore your health. If you would like to find out more about how I can help you, get in touch!