When it comes to hormones, we often hear about estrogen, but progesterone is really the MVP, playing a key role in regulating your cycle, fertility, mood, and overall health. ✨It’s the hormone that is dominant in the second half of your cycle, or your luteal phase. Without ovulating, you don’t produce it. It’s also possible that you produce it, but not enough, causing PMS, spotting, and symptomatic periods. 

What Is Progesterone and Why Is It Important?

Progesterone is produced primarily by the corpus luteum after ovulation. It plays a key role in regulating the menstrual cycle, prepping the body for pregnancy, and supporting early pregnancy if conception occurs. It has the ability to balance the effects of estrogen (especially in that second half of your cycle!)

Progesterone also has a calming effect on the nervous system, acting as a natural anti-anxiety and mood stabilizer. It is essential for the proper functioning of other hormones, including thyroid hormones and cortisol, which makes it vital for stress management, metabolism, and even sleep.

How Does Progesterone Make You Feel?  😌

When your progesterone levels are optimal, you may feel calm, clear-headed, and emotionally balanced. This is because progesterone promotes the production of GABA, a neurotransmitter that helps with relaxation and sleep. It’s also responsible for counteracting some of the stimulating effects of estrogen, bringing a sense of calm after ovulation.

Benefits of Ovulating and Having Progesterone 👏🏻

Ovulation is the only way your body naturally produces progesterone, so even if you're not trying to conceive, it's important to support regular ovulation.

Here’s why:

• Cycle Regularity: Progesterone helps to balance estrogen, preventing estrogen dominance, which can lead to heavy periods, breast tenderness, and other symptoms.

• Mood Stability: Progesterone promotes relaxation, reduces anxiety, and supports restful sleep, helping you to feel emotionally balanced.

• Bone Health: Progesterone works with estrogen to maintain bone density, which is essential for long-term health.

• Fertility:  Without progesterone, the uterine lining wouldn't be able to support a pregnancy. It thickens the endometrium and maintains it in the early stages of pregnancy until the placenta takes over.

• Skin Health: Progesterone can have a positive effect on skin by reducing breakouts associated with hormonal imbalances.

Note that if you use hormonal birth control, it shuts down ovulation. Meaning, you are not producing progesterone. 

Signs Your Progesterone May Be Low 👎🏻

Many women experience low progesterone without even realizing it, especially if they have not ovulated regularly. Here are some common signs that could indicate low progesterone:

• Irregular or missed periods: If you're not ovulating consistently, your progesterone levels may not be where they should be.

• Short luteal phase: If your luteal phase (the second half of your cycle) is less than 10 days, this can indicate low progesterone production.

• Heavy or painful periods: Without enough progesterone to counterbalance estrogen, you may experience heavier bleeding, clotting, or more intense cramps.

• PMS or mood swings: Low progesterone is linked to irritability, anxiety, and mood swings, particularly before your period.

• Spotting before your period: Spotting or light bleeding before your period starts could be a sign of low progesterone.

If you relate to the above symptoms, you’re not alone!! I’ve listed out a few ways you can work to boost your progesterone naturally.

How to Boost Progesterone Naturally

1. Support Ovulation: Since ovulation is the only way to produce progesterone, focus on supporting a healthy ovulatory cycle. This includes managing stress, eating a nutrient-dense diet, maintaining a healthy weight, & movement that is supportive. 

2. Eat a Progesterone-Supportive Diet: 

   • Zinc-rich foods: pumpkin seeds, chickpeas, cashews, and oysters

   • Vitamin B6:  bananas, poultry, and spinach

   • Magnesium: leafy greens, nuts, and seeds, and supplementation is very helpful

3. Manage Stress: Chronic stress can cause your body to prioritize the production of cortisol over progesterone, leading to lower levels.

4. Get Adequate Sleep: Poor sleep patterns can disrupt hormone production, including progesterone. Aim for 7-8 hours of quality sleep per night to support overall hormonal balance.

5. Support Your Thyroid: A healthy thyroid is key to regular ovulation and progesterone production. Include thyroid-supportive nutrients like iodine (seaweed, eggs) and selenium (Brazil nuts, sunflower seeds) in your diet. A full thyroid panel and iodine loading test is also very helpful here! 

6. Consider Herbal Supplements: Certain herbs are known to help support progesterone levels. Including vitex, maca root, and ashwagandha. I would highly recommend getting personalized guidance if you are wanting to go this route! 

Progesterone is a master hormone that not only regulates your menstrual cycle but also plays a key role in your overall health and well-being. Supporting healthy ovulation and boosting progesterone naturally can help improve mood, reduce PMS, regulate your periods, and support fertility. WIN! 

If you’re someone that wants to support your hormones or your fertility, but unsure of where to start or what to do, I’d love to help you! In working 1:1 with me, you’ll receive a personalized plan based on your labs & specific symptoms to help you meet your goals! No more guesswork! 💃

Book a free consult here

Until next time!