Food to increase progesterone

Learn how to choose the correct food to increase progesterone levels naturally and why these foods are important for hormonal balance, fertility, and pregnancy.

What is progesterone?

Progesterone is a hormone in females that is secreted from the corpus luteum in the second half of the menstrual cycle after the egg has been released (aka ovulation). It’s role is to regulate the uterus lining and prepares the body for pregnancy. If the egg is not fertilized then the corpus luteum starts to break down and progesterone will decrease as a menstrual cycle or bleed begins and the next cycle starts. Some women wonder if they can change their progesterone levels with diet and lifestyle. Today I want to answer the question, “Can food increase progesterone?” and the answer is yes, absolutely! What we eat plays a role in hormonal health and diet can help balance our hormones naturally.

Other roles of progesterone

In addition to it’s reproductive role, progesterone also:

• Promotes restful sleep
• Calms the brain and nervous system
• Protects breast health
• Helps maintain and build healthy bones
• Increases body temperature and support healthy metabolism
• Reduces inflammation
• Supports the immune system
• Protects the heart

How Will I know if my progesterone is low?

Research says signs of have low progesterone could be:

• Light spotting, or breakthrough bleeding before a menstrual cycle
• Heavy bleeding during your menstrual cycle
• Missed periods of irregular menstrual cycles
• Short luteal phase
• Difficulty conceiving or early miscarriage
• Insomnia or difficulty sleeping at night, especially in the luteal phase
• PMS or premenstural symptoms
• Bloating and weight gain
• Frequent headaches or migraines
• Breast tenderness
• Hot flashes

Best Food to increase progesterone levels naturally

Foods themselves do not contain Progesterone, but the nutrients they contain can help support healthy hormone production. The key nutrients for healthy progesterone production are: Zinc, Omega three fats, B vitamins, vitamin C and Magnesium.

Fatty fish like salmon, tuna fish, king mackerel and sardines. These foods are high in a type of Omega 3 fat known as DHA and EPA, which have anti-inflammatory effects in the body while increasing cell membrane function, allowing progesterone to be transported in the body.
Research says that women with higher omega three intake are less likely to be anovulatory (a menstrual cycle that occurs without ovulation). 

Strawberries, peppers, and citrus fruit are rich in vitamin C which can help increase progesterone. It is a strong antioxidant that can help the immune system and support optimal fertility levels.

Zinc rich foods like almonds and cashews, which are rich in zinc, healthy fats, fiber and plant based proteins. Zinc regulates the hormone functions that ensure ovulation is regular in a women’s menstrual cycle. Additionally, it plays a role in follicle maturation and it helps with men to have healthy sperm formation. Other good sources of zinc are oysters, shellfish, and grass fed beef.

Dark green leafy vegetables like spinach and kale as well as avocados, beans and pumpkin seeds are all high in magnesium a necessary mineral to help regulate adrenal health and manage cortisol levels. Cortisol in excess has been shown to block progesterone production, so ensure you’re meeting your magnesium intake daily through adding in these foods.

Other strategies to increase progesterone naturally

Manage stress: stress can rise our cortisol levels, which is our fight or flight hormone. Cortisol will block production of Progesterone. Ideas to manage stress include meditation, yoga, walking outside, journaling, etc.

Exercise gently: Exercise can help manage stress level and promote natural detoxification. However, too much high intensity exercise has been linked with increased anovulatory cycles.

Maintain a healthy body weight. Try working with a Registered Dietitian Nutritionist to come up with unique plan for YOU.

Work with your OBGYN to see if a progesterone replacement is necessary for you.

Want to learn more about nutrition for hormonal balance?

If you want to learn more about nutrition for hormonal balance, fertility, PCOS, endometriosis, menopause, or weight loss nutrition learn more about working with me, a Women’s Health Registered Dietitian here or read more of my blog posts on these topics here!