Are you struggling with low progesterone symptoms? Are you tired of taking progesterone pills that pack along multitude of side effects? Well, here is the good news! You are not alone in the fight against a low progesterone level in your body, and there are numerous ways to increase progesterone naturally. No medications. No side effects.

And in this post we will check them out. You will learn about the functions of progesterone, how it becomes low, best foods, lifestyle and Ayurvedic natural remedies to increase progesterone naturally. Let’s get started!

What is Progesterone?

Progesterone is a hormone that is produced by the ovaries in women and by the adrenal glands in both men and women. It plays a crucial role in regulating the menstrual cycle, preparing the uterus for pregnancy, and maintaining a healthy pregnancy.

In women, progesterone levels rise after ovulation and help to thicken the lining of the uterus to prepare for a possible pregnancy. If pregnancy does not occur, progesterone levels fall, leading to the start of menstruation.

Progesterone also helps regulate the balance of other hormones, such as estrogen, and can affect mood, sleep patterns, and bone health. Low progesterone levels can lead to menstrual irregularities, infertility, and other health issues, and can be diagnosed through a blood test.

Progesterone functions women-min

Role of Progesterone

Now, this is how it’s supposed to be. That is normal. But of course, things don’t always go like clockwork.

Sometimes, progesterone levels can become too high or too low. Here, we are focusing on low progesterone symptoms and how to naturally increase progesterone.

What Causes Low Progesterone Symptoms?

First, what can cause low progesterone levels? It could be several factors, including:

  • Menopause: which is a normal part of aging.
  • Problems with the ovaries
  • Miscarriage
  • No ovulation and Anovulatory cycles: in which case there is no follicle remnant to become the corpus luteum.
  • Hypothyroidism
  • Excess cortisol due to stress
  • Excessive weight or very low Weight
Low Progesterone Symptoms-min

Low Progesterone Symptoms

When you have a low progesterone level, your menstrual cycle will be affected for sure, alongside a host of other symptoms. Some of them are touched on here.

1. Estrogen Dominance

Estrogen and progesterone are arguable the two most important ‘female hormones.’ They balance each other out. As a result, when you have low progesterone levels, estrogen has the stage. It becomes dominant. Estrogen dominance comes with its own host of symptoms, which include the following:

Though other factors can trigger estrogen dominance (like menopause), a decline in progesterone levels is often implicated.

2. Irregular Periods

Progesterone is supposed to peak and then drop during your menstrual cycle. It is part of the cycle. When progesterone is chronically low, there can’t be a normal cycle. This results in irregular periods.

3. Infertility and Miscarriages indicate low progesterone symptoms

Low progesterone levels can also cause infertility. The reason is similar to that above. Progesterone helps to maintain the inner wall of the uterus. It keeps the wall in a healthy “prepared state” to facilitate implantation. However, if progesterone is not available, this uterine wall doesn’t remain in that ‘prepared state.’ Consequently, implantation is difficult, if not impossible. This results in miscarriages in many cases.

4. Weight Gain and Cellulite

You can gain weight just because you have your progesterone levels are low. If you try to shed weight, eat the right diet, go on intermittent fasting, exercise as recommended, etc, you will keep having the opposite result if progesterone is low in your body.

Here is another thing you should note: With low progesterone, your body is unable to burn fat. Rather, you keep using glucose and glycogen reserves. When that has been used up, you resort to breaking down muscle tissues. It can even result in cellulite eventually. Keeping a hormonal balance is key to maintaining a healthy weight.

5. Fluid retention, Saggy Skin, and Bone problems

Progesterone is a natural diuretic. A diuretic is a substance that increases the amount and frequency of urination. So, if you lose this diuretic effect of progesterone, you retain water and sodium. This can lead to edema and swelling of the body tissues.

You can notice swollen arms, feet, puffy faces, heavy and sore breasts, etc. When your skin keepsgetting stretched by excess fluids, it begins to sag. Also, progesterone normally helps to maintain the skin and stimulate collagen production. With low levels of progesterone, this benefit is lost.

Progesterone also helps in building bones. Unfortunately, when there is not enough progesterone, this doesn’t happen.

6. Mood swings, Anxiety, and/or Depression

Progesterone affects your neurotransmitters, particularly gamma-aminobutyric acid (GABA). It has a soothing effect on the brain. If progesterone is low, GABA is also not what it should be. This causes mood swings, anxiety, and depression.

7. Hot flashes and Night Sweats

One of the reasons women experience hot flashes in menopause is because of estrogen dominance, which is a result of low progesterone. Progesterone pills are taken to manage that. Naturally, progesterone helps to prevent hot flashes and night sweats.

How to Naturally Increase Progesterone Levels?

Thankfully, all of those effects listed above are avoidable. You don’t have to experience them. And if you are right now, you need not worry. There are cost-effective, all-natural remedies to reverse low progesterone symptoms.

Without further ado, let’s get to it.

1. Foods that increase Progesterone

Your diet has the biggest impact on your progesterone levels. The foods that you put inside your mouth on daily basis affects your overall health, including your fertility hormones. If you’re struggling with low progesterone levels, don’t worry! You can support your body by incorporating progesterone rich foods into your diet.

These foods can help boost your progesterone production and give you a much-needed boost. So, if you’re looking for a way to naturally increase your progesterone levels, keep reading to discover which foods you should add to your diet.

  1. Whole Grains: Whole grains such as oats, brown rice, and quinoa are rich in B vitamins, which help support the production of progesterone in the body. They also provide fiber and energy, making them a nutritious addition to any diet.
  2. Leafy Greens: Leafy greens such as spinach, kale, and Swiss chard are high in vitamins and minerals that support hormone balance, including magnesium and vitamins B and E.
  3. Nuts and Seeds: Nuts and seeds such as pumpkin seeds, sunflower seeds, and almonds are a great source of healthy fats, which are essential for hormone production and balance.
  4. Seafood: Seafood such as salmon, sardines, and oysters are rich in Omega-3 fatty acids, which help support progesterone production. They also provide protein, vitamins, and minerals to nourish the body.
  5. Fruits: Certain fruits, such as papaya and cherries, are rich in vitamins and minerals that support hormone balance. Papaya, in particular, is rich in vitamin C, which helps the body produce progesterone.
  6. Legumes: Legumes such as lentils, chickpeas, and beans are a great source of fiber, protein, and B vitamins, which help support hormone balance.
  7. Cruciferous Vegetables: Cruciferous vegetables such as broccoli, cauliflower, and cabbage are rich in vitamins and minerals that support hormone balance, including vitamin C and magnesium.
  8. Herbs: Herbs such as red raspberry leaf and chasteberry have been used for centuries to support hormonal balance and fertility.
  9. Spices: Spices such as ginger and turmeric have anti-inflammatory properties and are rich in antioxidants, which can help support hormone balance and overall health.
  10. High-Quality Dairy: High-quality dairy products such as grass-fed butter, ghee, and whole milk are rich in healthy fats, vitamins, and minerals that support hormone balance and fertility.

To incorporate these progesterone-rich foods into your diet, try adding them to your meals and snacks. For example, add leafy greens to your smoothies or salads, snack on nuts and seeds, and incorporate whole grains into your meals. You can also try incorporating herbs and spices into your cooking or adding them to tea. The key is to eat a balanced and varied diet, including a variety of these foods, to support optimal hormone balance.

2. Ayurvedic Herbal Remedies to Increase Progesterone Naturally

Here are some Ayurvedic herbs that have been traditionally used to support hormone balance and boost progesterone levels in women:

  1. Shatavari (Asparagus racemosus): Shatavari is a well-known Ayurvedic herb used to support reproductive health and boost progesterone levels.
  2. Ashwagandha (Withania somnifera): Ashwagandha is an adaptogenic herb that helps balance hormones and support the adrenal glands, which play a role in progesterone production.
  3. Shankhapushpi (Convolvulus pluricaulis): Shankhapushpi is an Ayurvedic herb that has been used to support hormone balance and boost progesterone levels.
  4. Vidari (Pueraria tuberosa): Vidari is a root herb that has been used in Ayurveda to support hormonal balance and boost fertility.
  5. Licorice (Glycyrrhiza glabra): Licorice is a well-known Ayurvedic herb that has been used to support hormone balance and boost progesterone levels.
  6. Gokshura (Tribulus terrestris): Gokshura is an Ayurvedic herb that has been traditionally used to support reproductive health and boost progesterone levels.

Before taking any herbs, ensure you consult your doctor or an Ayurvedic professional to help guide you.

3. Lifestyle tips to Increase Progesterone Naturally

Maintain a healthy body weight

Excess body fat leads to the production of excess levels of estrogen. The ovaries are not aware this is happening, and so there will be no complementary progesterone production to balance it out.

As a result, you are headed for low progesterone signs and symptoms. Here’s an excellent post on how to reduce body fat with Ayurvedic diet and lifestyle.

Reduce stress

When you are stressed, cortisol levels in your body increase. Progesterone can be converted into cortisol. In addition, high Cortisol levels suppress natural production of both Estrogen and Progesterone in your body.

Also, cortisol and progesterone compete for the same raw materials to be produced. Thus, more cortisol means there will be less materials available for producing progesterone.

All these factors cause there to be low progesterone levels when you are stressed. Thus, when you reduce stress, you will experience a significant boost in your levels of progesterone.

Regular exercise but do it moderately

Excessive exercise can stress you out, and then you’ll have all the trouble with cortisol again. Take frequent walks, perform light exercises and meditate.

Mind Phytoestrogens

Phytoestrogens are Estrogen rich foods. They are excellent food sources to balance hormones naturally and specifically address the symptoms of low Estrogen.

However, if you are experiencing significantly low progesterone levels, then you should consume phytoestrogens (specifically soy products) in moderation.

Reduce your caffeine intake

Excessive caffeine can lead to estrogen dominance. Optimally, you should not take more than 400mg daily. For someone trying to conceive, you should take even less, no more than 200mg of caffeine daily.

Manage your blood sugar

Excess sugar levels increase insulin in the blood. This might result in insulin resistance. Insulin resistance further causes an increase in blood sugar, causing weight gain. High insulin leads to high cortisol, and weight gain causes increased production of estrogen.

Track your progesterone levels

Tracking your progesterone levels is an important part of monitoring your menstrual and fertility health. Progesterone is a hormone that plays a crucial role in regulating the menstrual cycle, preparing the uterus for pregnancy, and maintaining a healthy pregnancy.

Here is a table that shows the healthy range of progesterone levels for women according to their menstrual cycle, age, and pregnancy status.

If progesterone levels are lower than 9 ng/mL during the menstrual cycle, it may indicate low progesterone levels and a potential luteal phase defect.

Life StageProgesterone Level (ng/mL)
Menstrual Cycle9-30
Luteal Phase15-25
First Trimester of Pregnancy10-29
Second and Third Trimesters of Pregnancy25-200
PostmenopausalBelow 1
Healthy (Normal) Progesterone Levels in women

It’s important to note that these are general guidelines and the healthy range of progesterone levels can vary depending on individual circumstances. If you have concerns about your progesterone levels, it’s best to consult with a healthcare professional for an accurate diagnosis and appropriate treatment plan.

Deep Breathing Exercises (Pranayama) for Progesterone Support

Pranayama and breathing exercises support detoxification pathways as liver and lungs. It infuses sufficient oxygen in the brain and body, thus reducing inflammation and stress symptoms.

Here are the pranayama that are helpful for hormone balance:

  • Kapalbhati Pranayama
  • Bhastrika Pranayama
  • Anuloma Viloma Pranayama
  • Three Stage Deep Breathing

Here, you have learned about low progesterone symptoms. You’ve also seen how to naturally increase low progesterone levels. Nature has blessed us with a lot of gifts, and we should use them optimally.

Now we want to hear from you. Are you struggling with low progesterone symptoms? If yes, then what are you currently doing to support your health and which natural ways do you find the most effective?

Do write to us for any queries and feedback. We will get back to you the soonest.

Wishing you vibrant health!

  1. Progesterone and the Luteal Phase
  2. Physiology, production and action of progesterone
  3. Progesterone
Low Progesterone Symptoms - Ayurvedic Tips-min

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About the Author

Dr. Pawan Bansal (Ayurveda Acharya)

Namaskar! I am a registered Medical Practitioner with more than 40 years of experience in Ayurvedic and Herbal treatment. Ayurvedic principles allow us to awaken the incredible physician within our body, help us to attain our potential, to perform, and to heal naturally.
Some areas in which I have successfully applied Ayurvedic medicine – Cysts, PCOS, Obesity, Fibroids, Infertility, Chronic Digestive Disorders, Autoimmune Disorders such as ​Thyroiditis, IBS, Rheumatoid Arthritis, Joint Pain, Inflammation, Chronic Cough, and Sinusitis.

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  1. Hello
    I would like more information on ashwagandha, to whether it can breast size to increase. I had been taking it for two years which helped my anxiety and mood immensely but unwantingly caused biiger breasts.
    I am now trying rhodiola but also need something to help balance hormones, weight gain and bloating. 18 months with no menses.
    Progesterone 0.2
    LH 88
    Fsh 171

  2. I have questions. I have endormetrium thickeness and I need to shrink that one. Am I supposed to increase progestrogen food? What about estrogen food? I am so confused. Should I eat more food that produces by progrestrogen and avoid phytoestrogen? estrogen, too?Thank you for help!

  3. Endometrium thickness results from hormonal balance, in specific estrogen dominance. Phytoestrogens are foods that modulate estrogen levels, they help with both low and high estrogen and also low progesterone levels.

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