Progesterone is a crucial hormone for women’s health, playing a key role in fertility, pregnancy, mood regulation, and sleep. When progesterone levels drop, particularly during perimenopause (which can begin as early as age 35), it can lead to symptoms that disrupt daily life and overall well-being.
If you’re experiencing irregular or heavy periods, fibroids, endometriosis, PMS/PMDD, hot flashes, night sweats, difficulty conceiving, or a history of multiple miscarriages, low progesterone might be the underlying cause. Let’s dive into what you need to know about progesterone, how to spot an imbalance, and how to restore balance naturally.
What Does Progesterone Do?
Progesterone is produced primarily in the ovaries after ovulation and plays a key role in:
- Regulating the menstrual cycle
- Supporting a healthy pregnancy
- Promoting restful sleep and a calm mood
- Counterbalancing estrogen to prevent hormone dominance
As estrogen and progesterone need to work together in harmony, an imbalance in one often affects the other. This is why low progesterone can lead to symptoms associated with estrogen dominance, such as heavy periods, PMS, and breast tenderness.
Signs of Low Progesterone
Common symptoms of low progesterone include:
- Irregular or heavy menstrual bleeding
- Short menstrual cycles or spotting between periods
- PMS or PMDD (severe premenstrual mood swings)
- Anxiety, sadness, or difficulty handling stress
- Hot flashes and night sweats
- Insomnia or disrupted sleep
- Difficulty conceiving or recurrent miscarriages
Knowing your family history can also provide insight. If possible, ask your mother when she went through menopause, as your experience may mirror hers due to the genetic component of hormonal changes.
Natural Ways to Boost Progesterone
1. Follow a Balanced Lifestyle
Eating whole, nutrient-dense foods, staying active, and managing stress are essential for hormone balance. For a seasonal approach to food, movement, and mindset to support hormone health, you can find programs in my book Natural Beauty Reset.
2. Try Targeted Supplements
- Chasteberry (Vitex): Vitex may support healthy progesterone levels and reduce PMS/PMDD symptoms.
- Melatonin: In addition to promoting sleep, melatonin may improve progesterone production.
- Evening Primrose Oil (GLA): EPO can help reduce PMS, breast tenderness, and hot flashes.
- Vitamin C: Studies show that 750 mg of vitamin C daily can help increase progesterone levels.
3. Support Healthy Hormone Metabolism
Optimal digestion and liver detoxification are crucial for hormone balance. Include cruciferous vegetables (like broccoli, kale, and cauliflower) and ensure your digestive system is functioning well to metabolize hormones properly.
4. Consider Bioidentical Hormone Therapy
Bioidentical progesterone is an excellent option for women who need extra support. Unlike synthetic progestin, which is found in many oral contraceptives and hormonal IUDs, bioidentical progesterone is molecularly identical to the body’s natural hormone, making it easier for the body to use and metabolize.
Why I Recommend Bioidentical Progesterone
In my 24+ years of experience, bioidentical progesterone has been life-changing for many women. It’s been shown to:
- Improve mood and reduce anxiety
- Promote better sleep
- Support a healthy pregnancy
- Minimize perimenopausal symptoms like hot flashes and night sweats
Synthetic progestin, on the other hand, has been linked to risks such as abnormal bleeding, migraines, depression, and even cardiovascular issues, as shown in the Women’s Health Initiative (WHI) study. For these reasons, I recommend sticking with bioidentical options under the guidance of a healthcare provider.
The Bottom Line
Whether you’re navigating perimenopause, trying to conceive, or simply looking to balance your hormones, optimizing progesterone levels is key to a brighter mood, better sleep, and improved overall health.
Start with lifestyle adjustments, including diet and stress management. Add in supplements like chasteberry or evening primrose oil as needed, and if that’s not enough, consult an integrative healthcare provider for bioidentical progesterone support.
Balancing your hormones is a journey, but with the right tools and support, you can feel your best at every stage of life.
For more guidance on natural hormone balance, check out my book, Natural Beauty Reset, or schedule a consultation to get personalized recommendations. Your hormones deserve the care they need to help you thrive!
