Progesterone is an important female sex hormone produced by the adrenal glands and ovaries. It plays a significant role in a woman’s life be it regulating the menstrual cycle, boosting fertility or even developing the foetus. When the progesterone levels are low the body is not in a position to support the process of menstruation and pregnancy.symptoms of low progesterone level includes 
abnormal menstrual cycle, miscarriage, infertility and spotting during pregnancy.

Good progesterone levels prevent the risk of miscarriage, reduce PMS, thyroid, weight gain, etc. Doctors may sometimes prescribe progesterone supplements to improve its levels, but Mother Nature too has a bountiful of natural foods and methods to balance hormone levels in the body.

Check out these following foods and vitamins that improve the levels of progesterone. 

Top Nutrients To Enhance Progesterone Levels

1. Omega 3 And Omega 6 Rich Foods

Omega 3 and 6 fatty acids are very vital during the ovulation phase.  The rich source includes fatty fish such as sardine mackerel and salmon. The abundance of protein and magnesium in these fish is a vital nutrient in the production of progesterone and maintenance of hormonal balance.

Flaxseeds, pumpkin seeds nuts, okra, spinach, black beans and whole-grain cereals are preferred options for the vegetarian source of omega fatty acids.

2. Foods Rich In B Vitamins

Vitamin B is the major nutrient required to stimulate follicles for releasing a healthy egg, enhance implantation and reproduction of cells, while maintaining the optimum levels of progesterone. Good sources of Vitamin B, particularly B6 are whole grains, lean meat, seafood, beans, potatoes, spinach, fortified cereals, and bananas.

3. Power Up With Vitamin C Fruits And Vegetables

The presence of high levels of Vitamin C in the ovaries is vital for hormone production and maintenance. Vitamin C is absorbed in large amounts just before ovulation and stimulates the production of progesterone.

Include plenty of citrus fruits, kiwi, tomatoes, broccoli, cabbage, bell peppers and other Vitamin C rich foods, which also aids in the absorption of iron from plant sources.

4. Vitamin E

Evidence proves that women who take adequate Vitamin E have a remarkable increase in overall progesterone levels. Researchers term Vitamin E as the progesterone sparing agent, as it safeguards progesterone against the toxic effects of estrogen. Good sources include sunflower seeds, almonds, pumpkin seeds etc.,

5. Zinc

Zinc is one of the most essential minerals that stimulate the pituitary gland to release follicle stimulating hormones, which promote ovulation and stimulate the ovaries to produce progesterone. Zinc is needed for the body to utilize the available progesterone. Good sources include shellfish, lean meats, liver, pumpkin, chickpeas, dark chocolate etc.,

Apart from your diet, it is quintessential to lead a healthy lifestyle and go for regular workouts are also needed to boost fertility and progesterone production. Also ensure to keep yourself hydrated which promotes hormone transport, follicle development and increases chances of fertilization.

Ways to Naturally Increase Progesterone

Some of the other ways a woman can increase her body's natural progesterone level include:

Maintain Body Weight:

Being overweight or obese can make a woman's body secrete more estrogen, which creates an imbalance in progesterone. Thus, maintaining a healthy weight will help a woman balance her hormone levels.

Manage Stress:

Stress can indirectly trigger the production of stress hormones and can make the kidneys convert hormones like progesterone to cortisol. Relieve stress by practising meditation, yoga, breathing exercises and engaging in hobbies and other relaxing activities.

Refrain From Excess Workout:

Physical activity can greatly help in reducing stress levels and sustaining weight. However, overdoing workouts can have the opposite effect and can cause the body to produce stress hormones over progesterone.

Benefits Of Taking Natural Progesterone May Include:

Shields the endometrium

Prevent the risk of developing uterine cancer

Maintain HDL cholesterol levels

Mitigates the symptoms associated with menopause such as mood swings

Lowers adverse side effects of synthetic hormones

Progesterone is an important female sex hormone produced by the adrenal glands and ovaries. It plays a significant role in a woman’s life be it regulating the menstrual cycle, boosting fertility or even developing the foetus. When the progesterone levels are low the body is not in a position to support the process of menstruation and pregnancy.

Frequently Asked Questions

What Foods Increase Progesterone Levels?

Some foods promote progesterone production by offering vital nutrients and improving overall hormonal balance. These foods include:

Vitamin B6-rich foods include chickpeas, bananas, spinach, tuna, and lean meats.

Zinc-rich foods such as shellfish, pumpkin seeds, nuts, and whole grains.

Magnesium-rich foods include dark chocolate, avocados, nuts, seeds, and leafy green vegetables.

Vitamin C-rich foods like citrus fruits, strawberries, bell peppers, and broccoli.

Healthy fats like avocados, nuts, seeds, and olive oil, support hormone production.

How To Increase Progesterone To Get Pregnant?

There are several measures to increase progesterone levels to support pregnancy, which include:

Eating a wholesome diet that includes foods rich in vitamins B6, C, zinc, and magnesium

While natural herbs like chasteberry (vitex) are believed to support progesterone production, it's crucial to consult with your gynaecologist before using any herbal supplements. This prevents any adverse effects and improves the effectiveness of the treatment.

Modifying lifestyles, such as easing stress, getting adequate sleep, and maintaining a healthy weight, can support hormonal balance.

Regularly engaging in moderate-intensity workouts can help balance hormones and augment productive health.

If these natural methods are not effective, seek help from a healthcare provider for potential progesterone supplements or medications.

Does Folic Acid Increase Progesterone?

Folic acid supplements alone do not improve progesterone production. However, it is key in improving overall reproductive health and can help create a feasible environment for hormone balance. This B 9 vitamin is important for cell division and DNA formation, which are crucial during pregnancy. Thus, adding ample amounts of folic acid to your diet or taking supplements as a healthcare provider suggests can improve fertility and reproductive function.

(This article is reviewed by Soumita Basu Ayurveda Pharma Expert)

 Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 References:

 https://journals.sagepub.com/doi/full/10.1177/2397847320936281

Phytoprogestins: Unexplored Food Compounds with Potential Preventive and Therapeutic Effects in Female Diseases

Stefania Greco,1 Pamela Pellegrino,1 Alessandro Zannotti,1,2 Giovanni Delli Carpini,2 Andrea Ciavattini,2 Fernando M. Reis,3 and Pasquapina Ciarmela1,*

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8705436/