How to increase progesterone is one of the most searched questions among women dealing with hormonal imbalances, irregular cycles, fertility issues, and menopausal symptoms. Progesterone is far more than just a pregnancy hormone. It is a critical chemical messenger that influences your mood, sleep, metabolism, and overall hormonal health.
Low progesterone sometimes called progesterone deficiency or luteal phase defect is surprisingly common. The good news? There are both natural lifestyle strategies and well-studied medical treatments that can genuinely make a difference. This guide covers both in clear, honest detail.
What Is Progesterone and Why Does It Matter?
Progesterone is a steroid hormone produced primarily by the corpus luteum a temporary gland that forms in the ovary after ovulation. During pregnancy, the placenta takes over production. In men, the adrenal glands and testes produce small amounts as well.
Its main roles include:
- Preparing the uterine lining for implantation of a fertilised egg
- Maintaining early pregnancy and preventing miscarriage
- Balancing the effects of oestrogen (often called the oestrogen-progesterone balance)
- Supporting restful sleep by stimulating GABA receptors in the brain
- Stabilising mood and reducing anxiety
- Supporting thyroid function and bone density
Signs and Symptoms of Low Progesterone
Before figuring out how to increase progesterone, it helps to recognise whether low levels are actually your issue. Symptoms of progesterone deficiency can be subtle but persistent.
Common Symptoms Include:
- Irregular or absent menstrual periods
- Spotting before your period (premenstrual spotting)
- Short luteal phase (less than 10 days between ovulation and menstruation)
- Recurrent miscarriages or difficulty conceiving
- Mood swings, anxiety, and depression particularly in the second half of the cycle
- Sleep disturbances and fatigue
- Bloating and breast tenderness
- Weight gain, especially around the abdomen
- Low libido
If several of these sound familiar, a simple blood test during the luteal phase (Day 21 of a 28-day cycle) can confirm whether progesterone is low. Always consult a healthcare provider before starting any treatment.
How to Increase Progesterone Naturally
Natural approaches work best for mild deficiencies, stress-related hormonal disruption, or as a complementary strategy alongside medical care. Here is what the evidence and traditional practice say.
1. Reduce Chronic Stress
Chronic stress is one of the most underrated causes of low progesterone. Here is why: when you are constantly stressed, your body produces excess cortisol. Cortisol and progesterone are both made from the same precursor pregnenolone. Under stress, the body preferentially converts pregnenolone into cortisol, leaving less for progesterone production. This is sometimes called the “pregnenolone steal” or cortisol steal.
Practical steps to reduce cortisol and support progesterone naturally:
- Practice daily mindfulness meditation or yoga even 10 minutes can lower cortisol
- Prioritise 7-9 hours of quality sleep every night
- Limit caffeine intake, especially in the afternoon
- Set realistic boundaries at work and in personal life
2. Eat Foods That Support Progesterone Production
Your diet directly influences hormone production. Certain nutrients are essential for making and using progesterone effectively.
Zinc-Rich Foods
Zinc plays a key role in triggering ovulation and stimulating progesterone production in the corpus luteum. Good sources include pumpkin seeds, chickpeas, lentils, beef, oysters, and cashews.
Magnesium-Rich Foods
Magnesium helps regulate the HPA (hypothalamic-pituitary-adrenal) axis, which controls cortisol. It also supports the enzymes involved in progesterone synthesis. Include dark leafy greens, almonds, dark chocolate, avocado, and black beans in your diet.
Vitamin B6
Vitamin B6 is widely researched for its role in supporting the luteal phase and increasing progesterone levels. It also reduces excess oestrogen by supporting liver detoxification. Find it in salmon, tuna, bananas, potatoes, and fortified cereals.
Vitamin C
Research has shown that supplementing with Vitamin C may significantly boost progesterone levels in women with luteal phase defects. Load up on bell peppers, kiwi, guava, strawberries, and citrus fruits.
Healthy Fats
All steroid hormones, including progesterone, are made from cholesterol. A low-fat diet can therefore impair hormone production. Include healthy fat sources like avocados, olive oil, eggs, full-fat dairy, nuts, and fatty fish.
3. Exercise — But Not Too Much
Moderate exercise improves insulin sensitivity and reduces cortisol, which in turn supports balanced progesterone. Aim for 30 minutes of moderate activity, 4-5 times a week. Walking, swimming, cycling, and yoga are excellent choices.
On the flip side, overtraining and extreme exercise can actually suppress progesterone significantly. Female athletes and very active women often suffer from what is called “exercise-induced amenorrhoea” where periods stop and progesterone drops to near-zero levels. If this sounds like you, reducing exercise intensity and increasing caloric intake may restore hormonal balance.
4. Maintain a Healthy Body Weight
Both underweight and overweight conditions affect progesterone. Being significantly underweight can disrupt ovulation entirely. Excess body fat, particularly visceral fat, increases oestrogen production and creates an oestrogen-dominant state, which effectively lowers the progesterone-to-oestrogen ratio.
5. Herbs and Supplements to Increase Progesterone
Several herbs and supplementshttps://www.mayoclinic.org/drugs-supplements/progesterone-oral-route/description/drg-20075298 have traditional and emerging scientific support for boosting progesterone or supporting overall hormonal balance.
Vitex (Chaste Tree Berry)
Vitex agnus-castus is probably the most well-studied herbal remedy for how to increase progesterone indirectly. It works by stimulating the pituitary gland to release more luteinising hormone (LH), which in turn increases progesterone production in the luteal phase. Multiple clinical studies show it helps with PMS, irregular cycles, and luteal phase defects. It is typically taken for at least 3-6 months for noticeable effects.
Ashwagandha
Ashwagandha is an adaptogen a herb that helps the body adapt to stress. By reducing cortisol levels, it indirectly supports the pregnenolone-to-progesterone conversion pathway. Studies show it lowers serum cortisol and can positively influence reproductive hormones in women with stress-related cycles.
Maca Root
Maca is a Peruvian adaptogen traditionally used to support hormonal balance. While it does not directly increase progesterone, it supports the hypothalamic-pituitary-ovarian (HPO) axis and may help normalise the entire cycle, leading to improved progesterone production.
Wild Yam
Wild yam contains a compound called diosgenin, which can be chemically converted to progesterone in a laboratory setting. However, the human body cannot make this conversion on its own. Wild yam creams marketed as “natural progesterone” do not contain real progesterone and have limited evidence for raising blood progesterone levels. Be sceptical of any product making strong claims without independent testing.
How to Increase Progesterone Medically
When natural methods are not enough, or when the deficiency is significant especially in cases of recurrent miscarriage, infertility, or severe hormonal disorders medical treatment is necessary. Here is a clear overview of the options available.
1. Progesterone Supplements (Micronised Progesterone)
Micronised progesterone sold under brand names such as Utrogestan, Prometrium, or Cyclogest is bioidentical progesterone, meaning it is chemically identical to the progesterone your body produces. It is available in several forms:
- Oral capsules (e.g., Utrogestan) taken at night due to sedative effects
- Vaginal suppositories or pessaries (e.g., Cyclogest) —commonly used in IVF and early pregnancy support
- Vaginal gel (e.g., Crinone) : used in fertility treatment
- Intramuscular injections : used in assisted reproduction protocols
Micronised progesterone is the preferred medical choice because it mirrors natural progesterone closely. It is the first-line recommendation in guidelines from organisations such as the Royal College of Obstetricians and Gynaecologists (RCOG) for luteal phase support in IVF and threatened miscarriage.
2. Progestogens (Synthetic Progesterone)
Progestogens are synthetic compounds that mimic progesterone’s effects. Common examples include norethisterone, medroxyprogesterone acetate (MPA), and dydrogesterone. They are used in:
- Combined oral contraceptive pills
- Hormone replacement therapy (HRT) for menopause
- Treatment of endometriosis and uterine fibroids
Note: Synthetic progestogens are not identical to natural progesterone. They can have different side effect profiles and may not provide all of progesterone’s natural physiological benefits, especially for mood and sleep.
3. Clomiphene Citrate and Ovulation Induction
If low progesterone is caused by anovulation (failure to ovulate), stimulating ovulation directly increases the chances of corpus luteum formation and therefore progesterone production. Clomiphene citrate (Clomid) and letrozole are commonly prescribed for this purpose, particularly in women with PCOSPCOS Diet Chart: The Complete Guide to Eating Right for Hormonal Balance or irregular cycles.
4. hCG (Human Chorionic Gonadotropin) Injections
In fertility treatments, hCG injections are sometimes used to support the corpus luteum and extend progesterone production into the luteal phase. This is particularly common in IUI (intrauterine insemination) and IVF protocols.
5. Bioidentical Hormone Replacement Therapy (BHRT)
For peri-menopausal and post-menopausal women experiencing low progesterone as part of the broader hormonal shift of menopause, BHRT using micronised progesterone offers a more natural approach than synthetic HRT. Research, including the notable E3N French cohort study, suggested that micronised progesterone combined with oestradiol carries a lower breast cancer risk compared to synthetic progestogens. Always discuss this thoroughly with your doctor.How to Control Hormonal Imbalance in Females
How to Increase Progesterone During Pregnancy
Progesterone is absolutely essential during pregnancy. In the first trimester, it supports the uterine lining and prevents contractions. Low progesterone in early pregnancy has been linked to threatened miscarriage and preterm labour.
The landmark PROMISE and PRISM trialshttps://pubmed.ncbi.nlm.nih.gov/31509676/ from the UK demonstrated that vaginal micronised progesterone (400mg twice daily) significantly reduced the risk of miscarriage in women with a history of recurrent pregnancy loss and early pregnancy bleeding. Based on this evidence, vaginal progesterone supplementation is now routinely offered in many countries for at-risk pregnancies.
If you are pregnant or trying to conceive and are concerned about low progesterone, speak to your gynaecologist or midwife. Do not self-medicate with over-the-counter creams or supplements during pregnancy.
How to Increase Progesterone for Menopause
As women approach perimenopause, progesterone levels begin to decline before oestrogen does. This leads to a state of relative oestrogen dominance and can cause symptoms like irregular periods, sleep disruption, mood swings, and heavy bleeding even before classic menopausal symptoms appear.
Strategies for perimenopausal and menopausal women include:
- Micronised progesterone as part of body-identical HRT (increasingly preferred over synthetic options)
- Reducing alcohol intake, which significantly lowers progesterone while raising oestrogen
- Stress management practices, since cortisol interference becomes more pronounced with age
- Supporting liver health through a whole-food diet and limiting processed foods to ensure proper hormone metabolism and clearance
Quick Reference: Natural vs. Medical Ways to Increase Progesterone
| Approach | Method | Best For |
| Natural | Stress reduction, dietary changes, sleep optimisation | Mild deficiency, prevention |
| Herbal | Vitex, ashwagandha, maca, zinc, magnesium | Cycle regulation, mild hormonal imbalance |
| Medical – Bioidentical | Oral/vaginal micronised progesterone (Utrogestan, Cyclogest) | Fertility, IVF, miscarriage prevention, HRT |
| Medical – Synthetic | Norethisterone, MPA, dydrogesterone | Contraception, endometriosis, HRT |
| Fertility Treatment | Clomiphene, hCG injections, BHRT | Anovulation, IVF protocols, menopause |
Frequently Asked Questions (FAQ)
Q1: How quickly can I increase progesterone naturally?
Natural methods such as stress reduction, dietary changes, and herbs like Vitex can take 3-6 menstrual cycles to show noticeable improvement. Hormonal systems are slow-moving, and patience is key. For faster results such as when trying to conceive medical supplementation may be recommended.
Q2: Can foods really increase progesterone levels?
No food directly contains or delivers progesterone. However, a diet rich in zinc, magnesium, Vitamin B6, Vitamin C, and healthy fats provides the building blocks and cofactors your body needs to synthesise progesterone efficiently. Eating well is not a quick fix, but it is a powerful long-term foundation.
Q3: Is progesterone cream effective for increasing levels?
Some progesterone creams do contain bioidentical progesterone in measurable quantities. Research suggests they can raise salivary and tissue progesterone, but there is limited evidence they raise serum (blood) progesterone to clinically significant levels. If you need therapeutic progesterone, oral or vaginal pharmaceutical-grade micronised progesterone is far more reliable. Always check product labels carefully, as many “wild yam creams” contain no actual progesterone.
Q4: Can low progesterone cause weight gain?
Yes, indirectly. Progesterone has a mild diuretic effect and helps balance oestrogen. When progesterone is low and oestrogen is relatively dominant, fluid retention, bloating, and increased fat storage particularly around the hips, thighs, and abdomen can occur. Balancing progesterone can help resolve oestrogen-dominant weight gain patterns.
Q5: Does stress really lower progesterone?
Absolutely. This is one of the best-documented hormonal interactions. Sustained high cortisol from chronic stress competes with progesterone at the receptor level and diverts pregnenolone away from the progesterone pathway. Managing stress is therefore a primary strategy for how to increase progesterone, especially in women whose cycles become irregular during periods of high pressure.
Q6: Is it safe to take progesterone supplements without a prescription?
In many countries, pharmaceutical-grade progesterone supplements require a prescription for good reason their dosing must be tailored to your specific hormone levels, health history, and goals. Taking progesterone inappropriately can disrupt your cycle or mask other conditions. Always seek professional guidance before starting any hormonal supplement.
Q7: Can men have low progesterone too?
Yes. Men produce small amounts of progesterone in the adrenal glands and testes. Low progesterone in men can contribute to symptoms such as low libido, fatigue, mood issues, and bone loss. However, the research in this area is much less developed than in women.
References
- Progesterone Coalition / RCOG Guidelines on Threatened Miscarriage (2023). www.rcog.org.uk
- Coomarasamy A, et al. “A Randomized Trial of Progesterone in Women with Bleeding in Early Pregnancy.” New England Journal of Medicine, 2019 (PRISM Trial).
- Coomarasamy A, et al. “PROMISE Trial: Progesterone in Women with Previous Unexplained Miscarriages.” NEJM, 2015.
- Schindler AE. “Progestational effects of dydrogesterone in vitro, in vivo and on the human endometrium.” Maturitas, 2009.
- Wuttke W, et al. “Chaste tree (Vitex agnus-castus) — pharmacology and clinical indications.” Phytomedicine, 2003.
- Tahvilzadeh M, et al. “Effect of Vitamin C Supplementation on Serum Progesterone Levels in Luteal Phase Defect.” Indian Journal of Clinical Biochemistry, 2017.
- Rossmanith WG, et al. “Influence of obesity on the hormonal milieu.” Gynecological Endocrinology, 2008.
- Fournier A, et al. “Breast Cancer Risk in Relation to Different Types of Hormone Replacement Therapy in the E3N-EPIC Cohort.” International Journal of Cancer, 2005.
- Shenfield GM. “Use of over-the-counter progesterone cream therapy.” Australian Prescriber, 2011.
- Barbieri RL. “The initial fertility evaluation in women.” UpToDate, 2024.
Medical Disclaimer
DISCLAIMER: The information provided in this article is for general educational and informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider including your doctor, gynaecologist, endocrinologist, or other licensed medical professional before starting any new supplement, medication, diet plan, or treatment regimen, especially one related to hormonal health.
Hormonal imbalances are complex and individual. What works for one person may not be appropriate for another. Never disregard professional medical advice or delay seeking it because of something you have read in this article. The author and publisher of this content are not liable for any adverse effects or consequences resulting from the use or misuse of any information, suggestions, or procedures described herein.
If you believe you have a medical condition or hormonal disorder, please consult a licensed healthcare professional.