Vitamins For Woman

How to Increase Progesterone Naturally: 12 Science-Backed Methods (2025)

margaret etudo

Medically Reviewed By Margaret Etudo. Written By The Vitamins For Woman Team.

Are you pondering on how to increase Progesterone naturally to ease PMS, improve fertility, or support perimenopause? This pharmacist-approved guide walks you through 12 evidence-based strategies from hormone-friendly foods and herbs to stress relief, supplements, and testing.

How To Increase Progesterone Naturally
How To Increase Progesterone Naturally / Canva

Table of Contents

Introduction

If your periods have been all over the place, or you’re struggling with sleep, anxiety, or trying to get pregnant, you might be asking yourself how to increase Progesterone naturally.

It is a hormone that doesn’t get much attention, but it plays a big role in keeping your cycles steady, supporting a healthy pregnancy, and helping you feel emotionally balanced.

For women with hormonal imbalances—especially those looking for natural progesterone boosters rather than synthetic hormones—there are evidence-based ways to support the body’s ability to restore balance.

In this article, you’ll learn practical, pharmacist-approved strategies to boost Progesterone naturally and improve hormonal well-being.

Why Progesterone Matters (And Signs You're Low)

Understanding the signs of low Progesterone is the first step to restoring balance. Progesterone is primarily produced after ovulation, during the second half of your menstrual cycle. When ovulation becomes irregular or absent—as in Polycystic ovary syndrome (PCOS) or perimenopause—progesterone production can drop, leading to a wide range of symptoms. 

Progesterone's Role in Menstrual Health & Fertility

Progesterone prepares the uterine lining for implantation and helps sustain pregnancy. It also counters the effects of estrogen, reduces inflammation, and supports neurotransmitters that influence sleep and mood.
Without sufficient Progesterone, estrogen can dominate the cycle—contributing to premenstrual symptoms, heavy periods, and endometrial overgrowth.

8 Symptoms of Low Progesterone

The most common signs of low Progesterone include:

  1. Irregular or missed periods
  2. Spotting before your period
  3. Trouble getting pregnant or recurrent miscarriage
  4. Premenstrual anxiety, mood swings, or irritability
  5. Poor sleep, especially during the luteal phase
  6. Breast tenderness or swelling
  7. Menstrual migraines
  8. Fluid retention and bloating

These symptoms often overlap with PCOS and perimenopause, making it even more critical to explore natural ways to restore progesterone levels.

12 Natural Ways to Boost Progesterone

Ready to learn how to increase your Progesterone naturally? The following strategies are backed by research and support healthy ovulation, adrenal balance, and hormone detoxification—all essential for progesterone production.

1. Eat Progesterone-Boosting Foods (List + Recipes)

Although no foods directly contain Progesterone, several nutrients are vital for supporting ovulation and corpus luteum health. These nutrients in foods that increase Progesterone naturally include:

  • Vitamin B6 is found in chickpeas, potatoes, bananas, and tuna. It helps improve luteal phase length.
  • Magnesium is found in leafy greens, almonds, and seeds. It supports adrenal and ovarian health.
  • Zinc which is found in legumes, nuts, and oats. Essential for follicle development and ovulation.
  • Vitamin C which improves luteal progesterone levels. It is found in citrus fruits, peppers, and broccoli.

The sample hormone-friendly meals are:

  • Warm quinoa bowl with kale, roasted chickpeas, and tahini dressing
  • Steel-cut oats with flaxseeds, pumpkin seeds, and blueberries
  • Wild salmon with sautéed spinach and sweet potato

2. Vitex (Chasteberry) Dosing & Best Brands

Vitex for progesterone support has been extensively studied. This herbal remedy does not contain hormones but influences the hypothalamic-pituitary-ovarian (HPO) axis, increasing luteinizing hormone (LH) and indirectly boosting Progesterone.

Clinical highlights:

  • One randomized trial showed that Vitex improved progesterone levels and normalized cycles in women with luteal phase defects.
  • Another study noted benefits for women with mild hyperprolactinemia, which can suppress ovulation.

Suggested dose:

  • 400–1000 mg of dried fruit extract daily, ideally taken in the morning.

Best brands (third-party tested):

  • Gaia Herbs Vitex Berry
  • Nature’s Way Vitex Fruit
  • MediHerb Chaste Tree

 

Vitex is one of the best supplements for raising progesterone levels in women with irregular ovulation or luteal phase defects.

3. Stress Reduction Techniques (Cortisol Steals Progesterone)

When you are under constant stress, your body makes more of the stress hormone cortisol. It “borrows” building blocks (called pregnenolone) that are also needed to make Progesterone. 

Over time, this can lead to lower progesterone levels because your body keeps prioritizing stress over reproductive health.

Natural progesterone boosters for stress management:

  • Guided meditation or yoga (10–20 minutes/day)
  • Regular nature walks or journaling.
  • Mindfulness-based cognitive therapy (MBCT)

 

Reducing cortisol is one of the most effective ways to support your body’s hormone production.

4. Support Liver Detoxification

The liver helps clear excess estrogen, which competes with Progesterone. Overloaded detox pathways can lead to hormonal imbalance.

Supportive foods:

  • Cruciferous vegetables (broccoli, cabbage, kale)
  • Bitter greens (arugula, dandelion)
  • Flaxseeds (rich in lignans that modulate estrogen)
  • Hydration (2+ liters of water/day)

 

These dietary habits indirectly support natural progesterone production by balancing estrogen levels.

5. Balance Blood Sugar

Insulin resistance disrupts ovulation and is a common underlying issue in PCOS—a condition often accompanied by low Progesterone.

To stabilize blood sugar:

  • Include protein in every meal
  • Limit refined sugars and flour-based foods.
  • Incorporate fiber-rich vegetables and whole grains.
  • Consider myoinositol, which improves ovulation in women with PCOS.

6. Get Enough Sleep

Melatonin plays a role in reproductive hormone regulation, and poor sleep increases cortisol, which can lower Progesterone.

To support your hormonal rhythm:

  • Sleep 7–9 hours/night
  • Maintain a consistent bedtime.
  • Avoid screens and artificial light late at night.

Sleep is one of the most underutilized yet powerful way to increase progesterone naturally as it is a progesterone booster.

7. Exercise Moderately

Exercise promotes insulin sensitivity and circulation to the reproductive organs. However, excessive cardio or under-fueling can suppress ovulation.

Best forms of movement:

  • Strength training 2–3 times/week
  • Brisk walking or swimming
  • Gentle yoga or Pilates

 

Choose a movement that energizes, not depletes.

8. Avoid Endocrine Disruptors

Exposure to environmental estrogens (xenoestrogens) can increase estrogen dominance and suppress Progesterone.

Familiar sources to avoid:

  • BPA in plastics and canned foods
  • Synthetic fragrances in personal care items
  • Non-organic dairy or meat (which may contain hormone residues)

 

Choosing cleaner products supports hormonal balance in the long term.

9. Maintain a Healthy Weight

Fat tissue produces estrogen so excess body fat can tilt the balance toward estrogen dominance. On the flip side, being underweight can suppress ovulation.

Aim for a weight that supports regular ovulation and menstrual health. Even a 5–10% reduction in body weight can improve cycle regularity in women with PCOS.

10. Use Natural Progesterone Cream Moderately

Some women choose bioidentical progesterone cream derived from wild yam. It’s absorbed through the skin and can ease perimenopausal symptoms like insomnia, irritability, and spotting.

Tips for safe use:

  • Choose a cream with USP-grade Progesterone
  • Apply during the luteal phase (days 14–28 of your cycle)
  • Rotate application sites (inner arms, thighs)

 

For those in perimenopause, this may be helpful, but it’s not a solution for everyone.

11. Try a B-Complex or Prenatal Vitamin

B vitamins, especially B6 and folate, are vital for progesterone production and methylation pathways involved in hormone regulation.

Look for:

  • Methylated forms of folate (e.g., methyl folate)
  • Active B12 (methylcobalamin)
  • At least 10–20 mg of B6

 

A high-quality prenatal or B-complex is a simple step with broad hormonal benefits.

12. Explore Other Herbs for Hormonal Balance

In addition to Vitex, other herbs for hormonal balance include:

  • Ashwagandha, also known as the winter cherry or Indian ginseng suppo,rts adrenal health and reduces cortisol
  • Rhodiola is useful in stress-related fatigue due to the special feature of adaptogenic properties. Adaptogens are plant substances that help the body cope better with stress by promoting hormonal balance and improving emotional stability.
  • Maca root which enhances stamina, mood, and hormonal adaptability by stimulating the endocrine system

 

Always consult your healthcare provider before adding new herbs—especially if taking medications or managing a condition.

When to Consider Progesterone Testing

If you’ve implemented natural strategies and still experience symptoms of low Progesterone, testing may help clarify what’s going on.

Testing tips:

  • Time your test for day 21 of a 28-day cycle (or 7 days post-ovulation)
  • Serum levels under 10 ng/mL suggest possible luteal insufficiency.
  • Saliva testing is sometimes used in functional medicine practices.

 

A pharmacist or practitioner can help interpret your results and guide you through the following steps—whether you need further evaluation or additional natural progesterone boosters.

Frequently Asked Questions

The fastest way to increase Progesterone naturally is to support regular ovulation and reduce cortisol levels.

Ovulation is the only time your body produces meaningful amounts of Progesterone, so anything that enhances ovulatory health—such as Vitex (chasteberry), managing insulin resistance, and improving sleep—can be highly effective.

For example, in clinical trials, Vitex agnus-castus has been shown to improve luteal phase progesterone and cycle regularity within 3–6 months.

Diet provides the foundation, but in many cases—especially in PCOS or perimenopause—supplements and lifestyle changes are also necessary to fully restore balance in some women, yes—but not always.

Diet is a foundational part of increasing Progesterone naturally. Still, it’s usually not enough on its own when more complex hormone issues are at play (such as anovulation, insulin resistance, or high prolactin).

Diet can provide the micronutrients required for progesterone synthesis (e.g., B6, magnesium, zinc, vitamin C). It can also support liver detoxification of excess estrogen, improving the estrogen-to-progesterone balance

The right kind of exercise—done in moderation—can help your body ovulate, which is how you naturally make Progesterone.

Regularly moving your body helps with blood sugar, lowers stress, and supports overall hormone balance.

However, if you push too hard with intense workouts or don’t eat enough, your body may stop ovulating. This often happens in women with low body fat or high stress, and it can lead to low progesterone levels.

Final Thoughts for You

If you’re dealing with irregular periods, mood swings, or fertility struggles, learning how to increase Progesterone naturally can give you more control over your health.

Instead of jumping straight to synthetic hormones, you can support your body with the right foods, herbs, lifestyle habits, and hormone testing.

As a pharmacist, the best results come from getting to the root of the problem and making lasting changes. Every woman deserves a plan that fits her, and natural progesterone boosters can be an innovative, effective way to start.

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  9. Meissner HO, Mrozikiewicz P, Bobkiewicz-Kozlowska T, et al. Hormone-balancing effect of pre-gelatinized organic maca (Lepidium peruvianum Chacon): (I) biochemical and pharmacodynamic study on maca using clinical laboratory model on ovariectomized rats. International Journal of Biomedical Science : IJBS. 2006;2(3):260.
margaret etudo

medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.

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