Progesterone is an incredibly important hormone, as it plays a central role in regulating the menstrual cycle, supporting fertility, maintaining pregnancy, and calming the nervous system. It is also known to aid sleep, calm the mind, and help alleviate menopause symptoms such as hot flashes, night sweats and mood swings.
But for many women, progesterone can become depleted, particularly during periods of high stress, perimenopause, menopause, or after stopping hormonal contraception. Low progesterone is also one of the most common drivers behind estrogen dominance, where the ratio of estrogen to progesterone becomes unbalanced and causes a wide range of hormonal health issues.
In this blog, we explore what causes low progesterone and how to increase progesterone levels naturally and safely, depending on your stage of life.
What Does Progesterone Do?
Progesterone is mainly produced by the ovaries after ovulation, during the second half of the menstrual cycle (the luteal phase). It prepares the uterine lining for the egg to implant, supports early pregnancy, and balances out the stimulating effects of estrogen. But its influence goes far beyond your reproductive health.
Healthy progesterone levels play a vital role in overall well-being. They help support mood and sleep, reduce inflammation, aid thyroid function, regulate the body’s stress response, and, crucially, prevent estrogen dominance by keeping your hormonal balance in check.
When progesterone levels fall, it can leave you feeling anxious, sleepless, and hormonally off-kilter.
Signs of Low Progesterone
In menstruating women, signs often include:
- Irregular or short cycles
- Spotting before your period
- Premenstrual anxiety or mood swings
- Breast tenderness
- Difficulty falling or staying asleep
- Migraines or headaches
- Low libido
In menopausal or postmenopausal women, symptoms can include:
- Sleep disturbances
- Irritability or anxiousness
- Brain fog
- Hot flashes (especially when estrogen is still high)
- Vaginal dryness
- Fatigue or low motivation
What Causes Low Progesterone?
There are several reasons your body may not produce enough progesterone:
- Chronic stress – Elevated cortisol can block the pathways your body uses to produce progesterone.
- Anovulation – If you’re not ovulating consistently (as with PCOS or perimenopause), your body won’t produce enough progesterone.
- Thyroid dysfunction – An underactive thyroid can suppress your body’s ability to make progesterone.
- Estrogen dominance – High estrogen levels can suppress progesterone.
- Age-related decline – From your mid-30s onward, progesterone naturally begins to fall, especially in the years leading up to menopause.
How to Increase Progesterone Levels
There are many ways to support your body’s natural ability to produce progesterone. One of the most important steps is making sure you’re eating enough, especially healthy fats and complex carbohydrates, which are essential building blocks for hormone production. Over-exercising or undereating can disrupt this delicate balance, so it’s important to fuel your body properly with hormone-friendly foods.
Good Nutrition
Nutrition plays a direct role in progesterone synthesis and there are six key nutrients that boost progesterone. Vitamins and minerals such as vitamin B6, magnesium, and zinc are involved in hormone regulation. To support hormonal balance, include plenty of leafy greens (like spinach and kale), nuts and seeds (especially pumpkin and sunflower), whole grains, eggs, and wild-caught fish in your diet. Cutting back on sugar, alcohol, and processed foods can also help stabilise blood sugar, which is an often-overlooked factor in hormone health.
Sleep and Stress Management
Sleep and stress management are equally crucial when considering how to increase your progesterone levels. When stress levels are high, the body diverts resources away from reproductive hormones like progesterone to produce more cortisol, which is your main stress hormone.
This phenomenon, often called the progesterone or pregnenolone steal, can leave you depleted over time. Daily breathwork, meditation, journaling, or gentle forms of movement like yoga or walking can help recalibrate your nervous system.
It’s also worth noting that low progesterone may be linked to conditions such as PCOS, thyroid dysfunction, or adrenal fatigue. Comprehensive hormone testing, like we do here at Marion Gluck, can uncover hidden imbalances and ensure your treatment targets the root cause, not just the symptoms.
Consider Bioidentical Progesterone
At the Marion Gluck Clinic, we offer bespoke hormone therapy using bioidentical progesterone. This is different from the synthetic progestins used in conventional HRT, it works with your body’s natural systems and is tailored to your unique hormonal needs. The hormones used are identical in structure to the hormone already found in your body which means better absorption and patients reporting less side effects.
A Word From One of Our Expert Hormone Doctors
“Progesterone plays a vital role in a woman’s well-being. It supports fertility, regulates the menstrual cycle, and balances estrogen. But it’s also one of the first hormones to decrease during times of stress or during perimenopause. At the Marion Gluck Clinic, we see countless women who’ve been told their hormones are ‘fine’ but still don’t feel like themselves. Often, low progesterone is the cause. Our personalised treatment approach blends expert testing, lifestyle advice, and bioidentical hormone therapy to help women restore balance and truly thrive.” — Dr. Fiona MacRae
Low progesterone is more common than many women realise, but it’s not something you have to live with. Whether your symptoms are subtle or severely affecting your life, there are effective treatments to restore balance.
Now that you know how to increase progesterone levels, book an online consultation today to better understand your hormones, and discover how we can support your progesterone levels for better hormone health.
