How to Boost Progesterone Naturally
By Dr Emily Wiggins & Dr Kelcie Rosendhal
So maybe you've been tracking your cycle and you notice you have a short luteal phase, which is generally less than 10 days between ovulation and bleeding time, or you just had your progesterone tested and it came back low. It's possible your doctor recommended progesterone cream and maybe you're looking for other ways to increase your own production of progesterone. Here are our top progesterone production boosting tips.
What is progesterone?
Progesterone is a hormone produced in the ovaries, by the corpus luteum, after ovulation occurrs. This hormone is responsible for preparing the uterus for pregnancy. It is highest in the second half of the menstrual cycle.
Progesterone is also produced by the adrenal glands and this progesterone is responsible for mood regulation, maintaining bone density, keeping inflammation in check, supporting the brain and heart and also balancing the metabolism.
How does progesterone relate to fertility?
While estrogen’s job is to building the lining of the uterus in the first half of the menstrual cycle, progesterone’s role is to build blood vessels into the endometrial lining so that if pregnancy occurs, enough nutrients, blood flow and oxygen can be delivered to the fertilized egg so that it can grow properly.
If progesterone is low, the blood vessels will not develop to the degree they should and a pregnancy will not be able to be maintained in many cases.
Low progesterone is one of the most common causes of early miscarriage.
What are the symptoms of low progesterone?
Short menstrual cycles (less than 21 days)
A short luteal phase
Mood changes: PMS, anxiety, irritability
Migraines and headaches
Insomnia
Weight gain
Breast tenderness
Infertility
Acne
History of miscarriage
What are the causes of low progesterone?
Here are some of the main reasons progesterone might be low:
High stress PCOS (Polycystic Ovarian Syndrome)
Thyroid imbalances including hypothyroidism and Hashimoto’s
High prolactin
High estrogen
Nutrient deficiencies
Gut imbalances or dysbiosis
Hormonal birth control
Luteal phase defect
Inflammation
Endometriosis
Ovarian cysts
How do you test for low progesterone?
You can test for progesterone level via a blood test. The blood test should be done 7 days after ovulation, which is generally day 19-21 of a 28 day cycle. Progesterone levels measured at other times in the cycle are not a good indicator of low progesterone. If progesterone levels are below 3 ng/ml, ovulation has not yet happened.
You can also assume progesterone levels are low if you are tracking your cycle and the time between ovulation and when you start bleeding is less than 7 days. This is called a short luteal phase.
How can you increase progesterone?
If you’ve recently learned you have low progesterone or you have the symptoms of low progesterone, it's possible your doctor recommended progesterone cream. That is certainly always an option, but we prefer to help support your body to produce the progesterone it needs on its own.
HERE ARE A OUR TOP TIPS FOR INCREASING PROGESTERONE NATURALLY:
1. GET BETTER SLEEP
Getting good rest is not entirely specific for increasing progesterone levels but it is important for allowing your body to heal, period.
So, sleep is an important place to start if you're experiencing any kind of imbalance and this should be the number one focus before implementing other kinds of supplementation.
Sleep issues can stem from an overexcited nervous system, liver stagnation, adrenal imbalance, poor sleep hygiene, or many other reasons and if the reason you're not resting well is unclear to you, we encourage you to work with someone to figure out how to help you figure out what is preventing you from sleeping well.
2. EAT MORE CHOLESTEROL & FAT
Progesterone is one of several hormones produced from cholesterol. While not everyone absorbs large amounts of cholesterol from their diet, consuming enough cholesterol and fat is important for hormone balance and the integrity of your cells walls and therefore tissues.
Fat is also important for blood sugar balance and insulin resistance, which plays directly into the health of your hormones.
Make sure you're looking towards high quality sources of fat and cholesterol, such as egg yolks, avocado, coconut, pasture-raised, 100% grass-fed animal meats and fats, sardines, wild salmon, anchovies, and oils from things like olive, coconut, avocado.
3. CASTOR OIL
The liver processes all of our hormones and helps clear excess hormones from the system. Excess estrogen can contribute to progesterone deficiency and topical castor oil packs are a great way to help support the liver in clearing the extra estrogen.
Symptoms of estrogen excess include breast tenderness and fluid retention, often seen just before your period starts.
Estrogen disruptors are very present in our environment in plastics and many skincare products and can also be caused by excess abdominal fat and blood sugar imbalance. Daily rituals like castor oil packs on the abdomen are an amazing way to support daily detoxification and promote regular self-care.
4. SEED CYCLE
In its most basic form, seed cycling is when you rotate flax/chia/hemp seeds in the first half of your cycle and sesame/pumpkin/sunflower seeds in the second half of your cycle to support the balance of estrogen and progesterone, which is the foundation for a healthy menstrual cycle and fertility.
We often add fish oils and evening primrose oil and sometimes homeopathic remedies throughout the cycle to additionally support hormone rhythms throughout the month. It's amazing how something so simple and cost effective can be so effective in correcting hormone imbalance.
5. VITAMIN B6
This B vitamin is essential in the production of the corpus luteum, which is formed in the ovary after ovulation. The corpus luteum then releases progesterone, which is why progesterone is higher in the second half of your cycle, after ovulation.
Foods high in B6 include liver, all animal meat, salmon, eggs, avocado and pistachios. We rarely supplement B6 alone and generally recommend a B-complex to make sure those vitamins are being consumed in balance.
6. VITEX
Vitex agnus castus, or Chaste Tree, is a wonderful hormone balancing herb for women. It works by increasing Lutenizing Hormone (LH), which is required to stimulate ovulation, which then helps increase the release of production and release of progesterone from the ovaries.
Vitex also reduces prolactin levels, which is a hormone that can affect progesterone levels. Just to create realistic expectations, Vitex can take some time to be effective so it may take several cycles to see results.
THINK YOU MIGHT NEED MORE SUPPORT?
Book a discovery call with one of our providers to learn more about what it would look like to work together to get your progesterone levels to an optimal place. We would love to support you!