How to naturally increase your progesterone levels?

How to naturally increase your progesterone levels?
Published : Feb 05, 2024
Last Updated : Feb 07, 2024

Progesterone is an essential female sexual hormone that is produced by adrenal glands and ovaries. 

In a woman’s life, progesterone plays a vital role because it regulates the menstrual cycle, boosts fertility, and develops the fetus.

When progesterone levels in your body are low, they do not support the process of pregnancy and menstruation.

What is Progesterone?

Progesterone is a female steroid sexual hormone that supports and balances out the effects of estrogen in the body.

 In case, you have high levels of estrogen and low levels of progesterone then it can cause several negative symptoms.

However, when you have good progesterone levels, the risk of miscarriage, thyroid, and weight gain is reduced.

Symptoms of Low Progesterone Levels

When your progesterone levels are low, you might go through some uncomfortable symptoms like:

  •  Anxiety
  • Low sexual drive
  • Changes in mood
  • Migraine headaches
  • Irregular or absent periods

 Some women also experience fertility problems like multiple miscarriages or problems in conceiving.

Is it possible to increase progesterone levels naturally?

In case, you experience low progesterone levels then the doctor might recommend certain supplements, creams, or gels.

However, some natural ways can assist you in increasing progesterone and supporting healthy hormone levels.

Some lifestyle changes help increase progesterone levels including:

Maintain a healthy body weight

Eat foods that help your body’s production of hormones

Do not have foods and external substances that can affect your hormones

Try decreasing the amount of stress in your life

How to Increase Progesterone Levels Naturally?

 Here are some natural ways to increase progesterone levels:

 Magnesium-rich food items

 Magnesium is considered vital in supporting hormones and regulating hormone levels.

 Due to this, magnesium is one vital nutrient linked with promoting healthy progesterone levels in the body.

 As your body is capable of maintaining healthy levels of magnesium, it is rare to experience its deficiency. Although, it is possible.

 In case, you experience low progesterone levels then try including magnesium-rich food items in your diet.

 Remember women above 19 years of age must get at least 310-320 mg of magnesium every day.

 Power up your diet with vitamin C fruits and vegetables

 The presence of high levels of vitamin C in your ovaries is crucial for hormone production and maintenance as well.

 You need to know that before ovulation, large amounts of vitamin C are absorbed which further encourages the production of progesterone.

 Try including vitamin C-rich food items in your diet such as cabbage, citrus fruits, broccoli, bell peppers, kiwi, and tomatoes.

 Vitamin C-rich foods also help in the absorption of iron from plant sources. 


 Remember estrogen and progesterone work about each other and fibre decreases estrogen levels which assist progesterone to work effectively.

 From certain foods, your body absorbs estrogen and the longer these foods take time to get through the digestive system, the more estrogen is absorbed.

 Fibre aids in improving bowel movements and assures there is less time for estrogen to get absorbed in the system.

 Some food items that are high in fiber include:

  • Quinoa
  • Oats
  • Flaxseed

Seed cycling

Seed cycling is considered a natural method of promoting hormone balance in your body.

This usually includes having certain seeds during different phases of the cycle that aid in boosting the production of estrogen and progesterone.

During the first half of your cycle, eat 1 tablespoon each of flax and pumpkin seeds regularly to promote estrogen-healthy levels.

After ovulation i.e., during the luteal phase, you need to take 1 tablespoon each of sesame and sunflower seeds every day to boost progesterone.

There are several ways to include seeds in your diet such as adding them to smoothies or simply sprinkling on oatmeal or salads.

Maintaining a healthy weight for your body

It is necessary to maintain a healthy body weight because abnormally high fat levels affect the production of progesterone and hormone balance.

Fat cells produce estrogen in the body and an abnormally high amount of fat cells can lead to estrogen dominance.

Estrogen dominance further causes low progesterone. However, these two hormones should be balanced always.

An abnormally low amount of fat cells can make your body think you are in survival mode.

When this happens, your body starts using nutrients and resources to keep itself alive, instead of producing reproductive hormones.

Managing your stress

Everyone knows that stress management is easier to say than do. Remember stress can affect your progesterone levels badly.

Stress triggers the production of cortisol, a stress hormone. When you are stressed a lot, your body requires more cortisol.

Further, the adrenal gland takes other less important hormones to create additional cortisol in the body.

So, when your body is stressed out, it will start producing more cortisol which will lead to low progesterone.

Thus, there are several other ways to increase progesterone levels in your body and enjoy good health.


Hence, there are several other ways to increase progesterone levels in your body and enjoy good health. Once you start experiencing symptoms of low progesterone levels, make sure to get medical advice.

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Remember even if you are symptoms are mild at first, they can turn serious and affect fertility when not treated. So, it is advised to consult a doctor and then start with natural remedies to increase your progesterone levels naturally.