How to Increase Progesterone Levels Naturally (2024)

You can try natural remedies to increase progesterone, a sex hormone that plays an essential role in the menstrual cycle and pregnancy. Low progesterone levels affect fertility and may cause symptoms, including headaches, mood changes, and irregular menstrual cycles.

No single treatment can increase natural progesterone. Certain foods, supplements, and lifestyle changes may promote better hormone function, though study results are mixed on how effective these are. There also are synthetic products available to boost low progesterone levels.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

How to Increase Progesterone Levels Naturally (1)

Lifestyle Changes

The first steps toward improving your progesterone levels can involve lifestyle changes that, in some cases, can help with overall health or specific conditions that lead to hormonal imbalance. You can try:

Exercise: Physical activity lowers cortisol levels. Because high cortisol levels lead to low progesterone, exercise can improve them. To get started, consider trying a gentle exercise like walking or swimming.
Improved sleep: Sleep disruptions have been associated with changes in progesterone levels. Take steps to have a sleep routine, a healthy sleep environment, and behaviors that support quality sleep like avoiding computer screen time before bed.
Stress management: Stress releases hormones like cortisol into the bloodstream. Cortisol affects progesterone, so reducing stress may help to restore progesterone levels. To lower everyday stress, consider practicing mindfulness or starting therapy.
Social activity: Some studies of females suggest that social connection and friendship are linked to progesterone levels, and that levels may fluctuate with social anxiety or the feeling of inclusion. Community activities and friend gatherings may offer benefits.

Weight loss is another lifestyle change to consider. Weight gain is a common symptom in people diagnosed with polycystic ovary syndrome (PCOS), in which hormonal imbalance is common. Some diet studies show improved progesterone levels with PCOS as well as overall weight loss. Others suggest overweight can contribute to insulin resistance.

Low progesterone levels are associated with some health conditions, such as PCOS. It's important to have your low progesterone level and related symptoms assessed by a healthcare provider, to ensure diagnosis and appropriate treatment of any underlying cause.

Food and Natural Progesterone

No food contains progesterone. However, our dietary choices can affect hormone levels. Some foods may help the body to produce more progesterone or balance estrogen levels.

The body needs vitamins B and C to maintain healthy levels of progesterone. Vitamin B6 helps with liver function and hormone production. Good sources of vitamin B6 are:

Chickpeas
Spinach
Bananas
Potatoes
Tuna
Red meat

Zinc is an essential mineral for fertility and early pregnancy. It affects progesterone levels. Good sources of zinc are:

Almonds
Cashews
Chickpeas
Kidney beans
Shellfish

A 2024 study reported that vitamin D levels and progesterone levels were both lower in people diagnosed with PCOS, but more research is needed to understand if vitamin D supplements would help with PCOS. It's also unclear if vitamin D can help to elevate progesterone levels.

Herbal Supplements for Low Progesterone

Like foods with vitamin B6 or zinc, certain herbal supplements may affect progesterone levels.There's little research to support their use, but some possibilities include:

Chasteberry: This plant is used to treat symptoms of premenstrual syndrome (PMS), such as breast pain. Some researchers hypothesize that it may also improve fertility.Possible side effects include nausea, headaches, and stomach upset. More research is needed to determine if chasteberry increases progesterone levels.
Evening primrose oil: This essential contains omega-6 fatty acids. The leaves and oil can treat wounds and skin inflammation. Evening primrose oil supplements are marketed as treatments for PMS and menopause symptoms. Possible side effects include stomach upset and nausea.

Progesterone-Like Plants

Some plants contain "progesterone-like" properties. They include Dioscorea villosa, a type of wild yam, as well as chasteberry and Turnera diffusa, also known as damiana. A small 2023 study found promising results when these plants were used to treat people with menstrual difficulties.

Progesterone Medications

Progesterone treatment options include creams, gels, suppositories, and oral medications. Your healthcare provider will recommend a type of progesterone replacement therapy based on your age, symptoms, and overall health.The options include:

Creams: Some forms of progesterone are available as a cream or gel. Progesterone cream can be applied to the skin (topically) or the vagina (vaginally). Vaginal progesterone is often used to treat infertility.Common administration sites include the arms, wrists, thighs, or stomach.
Progesterone pills: These pills are used for hormone therapy (HT) in people who have gone through menopause. They work by decreasing the amount of estrogen in the uterus. Symptoms may include hot flashes, night sweats, and vaginal dryness. A known side effect of estrogen supplements is the thickening of the uterus. Progesterone can prevent this possible HT side effect.
Suppositories: Progesterone is available as a vaginal suppository (inserted into the vagina). This type of progesterone is often prescribed for people going through fertility treatments.

Progesterone is an integral part of the female reproductive system, affecting ovulation, menstruation, fertility, and pregnancy, as well as symptoms during or after menopause.

A Word From Verywell

A healthy hormonal balance comes from maintaining a healthy diet, managing stress, and leading an active lifestyle. Herbal supplements exist that provide hormonal support, but evidence is limited. However, some people do find symptomatic relief, most commonly for postmenopausal symptoms.

Risks of Using Progesterone Products

As with any medication or supplement, there are possible risks to taking progesterone. Large doses of progesterone over a long period or its use with estrogen may raise the risk of:

Heart attack
Stroke
Blood clots
Dementia

Side Effects

Possible side effects of progesterone supplements include:

Dizziness and light-headedness
Fatigue
Headaches
Breast tenderness
Upset stomach, nausea, and vomiting
Constipation or diarrhea
Muscle or joint pain
Sneezing, runny nose, or cough
Vaginal discharge
Mood changes, including irritability or excessive worrying

When to See a Healthcare Provider

Progesterone is needed for a healthy menstrual cycle, fertility, and pregnancy. It's important to talk about possible symptoms of low progesterone with your healthcare provider. They can include:

Headaches
Migraines
Irregular menstrual cycle
Mood changes, including anxiety and depression

When progesterone levels are low, estrogen may become the dominant hormone in the body. Too much estrogen can lead to the following symptoms:

Weight gain
Low libido (low sex drive)
Irregular menstrual cycle
Heavy menstrual bleeding
Breast tenderness
Fibrocystic breasts
Gallbladder problems
Mood swings

Your healthcare provider may want to assess thyroid function or other possible factors that can contribute to low progesterone symptoms.

When to Call for Immediate Care

Call your healthcare provider right away if you develop any of the following symptoms while taking progesterone:

Chest pain
Fast heartbeat
Shortness of breath
Slow or difficulty speaking
Weakness or numbness on one side of the body
Lack of coordination
Leg swelling or sudden pain
Vision changes or blurred vision
Seizures
Difficulty swallowing or breathing
Hives or facial swelling

Summary

Progesterone is a female sex hormone that plays a vital role in the menstrual cycle, ovulation, fertility, and pregnancy. Low progesterone levels may impact your health, fertility, and menstrual cycle. Possible symptoms of low progesterone include headaches, mood changes, and an irregular menstrual cycle.

Progesterone supplement options include herbal supplements, creams, pills, and suppositories. No foods contain progesterone, but a nutritious diet may improve hormonal balance. Lifestyle changes that may balance hormones include stress management, sleep improvement, healthy weight, and daily exercise.

23 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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By Carrie Madormo, RN, MPH
Madormo is a health writer with over a decade of experience as a registered nurse. She has worked in pediatrics, oncology, chronic pain, and public health.

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