Natural Progesterone: How to Increase Progesterone Levels Naturally
Medically reviewed by Alex Yampolsky, PharmDMedically reviewed by Alex Yampolsky, PharmDProgesterone is a female sex hormone that plays an essential role in the menstrual cycle and pregnancy. Low progesterone levels affect fertility and may cause symptoms, including headaches, mood changes, and irregular menstrual cycles. No single treatment can increase natural progesterone. However, there are lifestyle changes you can make that may promote better hormone function. There are also synthetic products available to replace low progesterone.This article discusses the function of progesterone, how to know if your level is too low, and treatment options.
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Low Progesterone SymptomsProgesterone is needed for a healthy menstrual cycle, fertility, and pregnancy. Possible symptoms of low progesterone include:HeadachesMigrainesIrregular menstrual cycleMood changes, including anxiety and depression The two primary female sex hormones are progesterone and estrogen. When progesterone levels are low, estrogen may become the dominant hormone in the body. Too much estrogen can lead to the following symptoms:Weight gainLow libido (low sex drive) Irregular menstrual cycleHeavy menstrual bleeding Breast tenderness Fibrocystic breastsGallbladder problems Mood swings Food and Natural ProgesteroneNo food contains progesterone. However, our dietary choices can affect hormone levels. Some foods may help the body to produce more progesterone or balance estrogen levels. The body needs vitamins B and C to maintain healthy levels of progesterone. Vitamin B6 helps with liver function and hormone production. Good sources of vitamin B6 are:ChickpeasSpinachBananasPotatoesTunaRed meatZinc is an essential mineral for fertility and early pregnancy. It affects progesterone levels. Good sources of zinc are:AlmondsCashewsChickpeasKidney beansShellfish Herbal Supplements for Low ProgesteroneLike foods with vitamin B6 or zinc, certain herbal supplements may affect progesterone levels. ChasteberryChasteberry is a plant used to treat symptoms of premenstrual syndrome (PMS), such as breast pain. Some researchers hypothesize that it may also improve fertility. Chasteberry usually is well-tolerated. Possible side effects include nausea, headaches, and stomach upset. More research is needed to determine if chasteberry increases progesterone levels. Evening Primrose OilEvening primrose oil contains omega-6 fatty acids. The leaves and oil can treat wounds and skin inflammation. Evening primrose oil supplements are marketed as treatments for PMS and menopause symptoms. Possible side effects include stomach upset and nausea. TakeawaySome natural supplements that increase progesterone are made from soybeans or a wild yam called Diascorea villosa. Studies show that wild yam products do not convert to progesterone in the body. Experts do not recommend the supplement.
Other Sources of Natural ProgesteroneThere are several other sources of natural progesterone. Treatment options include creams, gels, suppositories, and oral medications. Your healthcare provider will recommend a type of progesterone replacement therapy based on your age, symptoms, and overall health.
Related: How to Balance Hormones Naturally
CreamsSome forms of progesterone are available as a cream or gel. Progesterone cream can be applied to the skin (topically) or the vagina (vaginally). Vaginal progesterone is often recommended for people experiencing infertility. Ask your healthcare provider or pharmacist where to apply progesterone cream. Common administration sites include the arms, wrists, thighs, or stomach. PillsProgesterone pills used for hormone therapy (HT) for people who have gone through menopause because of lower levels of estrogen and progesterone. Symptoms may include hot flashes, night sweats, and vaginal dryness.Progesterone pills are an essential part of HT. They work by decreasing the amount of estrogen in the uterus. A known side effect of estrogen supplements is the thickening of the uterus. By lowering the amount of estrogen in the uterus, progesterone can prevent this possible HT side effect. SuppositoriesProgesterone is available as a vaginal suppository (inserted into the vagina). This type of progesterone is often prescribed for people going through fertility treatments.Natural Remedies for Low ProgesteroneMaking small lifestyle changes may impact your progesterone level. Reduce StressStress releases hormones like cortisol into the bloodstream, which affects progesterone and estrogen levels. Reducing stress may help lower stress hormone levels and restore progesterone levels. To lower everyday stress, consider practicing mindfulness or starting therapy. Get Regular SleepHaving trouble falling or staying asleep triggers a stress response in the body, producing stress hormones. Because stress hormones affect progesterone levels, restful sleep can return them to normal. To improve your sleep, aim to go to bed and wake up at the same time every day. Maintain WeightMaintaining a healthy weight for your body can regulate hormone levels. A weight classified as overweight or obese may cause hormonal imbalances and insulin resistance. Talk with your healthcare provider about healthy weight strategies, including a nutritious diet and daily exercise. Exercise and Stay ActiveFinding an exercise you enjoy is important to balance your hormone levels. Physical activity lowers cortisol levels. Because high cortisol levels lead to low progesterone, exercise can improve them. To get started, consider trying a gentle exercise like walking or swimming.How Progesterone WorksProgesterone is an integral part of the reproductive system, affecting ovulation, menstruation, fertility, and pregnancy. Progesterone levels naturally rise and fall throughout the menstrual cycle. They start to rise after ovulation (when the ovary releases a mature egg). Progesterone helps prepare the body for pregnancy by stimulating glandular development and blood vessel production.If the egg is not fertilized and pregnancy does not occur, progesterone levels drop. This drop causes the lining of the uterine wall (endometrium) to break down and shed (menstruation).Progesterone levels remain high during pregnancy. Progesterone stimulates blood vessels to bring nutrients to the endometrium and placenta. It also reduces the risk of premature labor and birth. Risks of Using Progesterone ProductsAs with any medication or supplement, there are possible risks to taking progesterone. Large doses of progesterone over a long period or using it with estrogen may raise the risk of:Heart attackStrokeBlood clotsDementiaCall your healthcare provider right away if you develop any of the following symptoms while taking progesterone:Chest pain Fast heartbeat Shortness of breath Slow or difficulty speakingWeakness or numbness on one side of the body Lack of coordination Leg swelling or sudden pain Vision changes or blurred vision Seizures Difficulty swallowing or breathing Hives or facial swelling Side EffectsPossible side effects of progesterone supplements include:Dizziness and light-headednessFatigue Headaches Breast tendernessUpset stomach, nausea, and vomitingConstipation or diarrhea Muscle or joint pain Sneezing, runny nose, or coughVaginal dischargeMood changes, including irritability or excessive worryingSummaryProgesterone is a female sex hormone that plays a vital role in the menstrual cycle, ovulation, fertility, and pregnancy. Low progesterone levels may impact your health, fertility, and menstrual cycle. Possible symptoms of low progesterone include headaches, mood changes, and an irregular menstrual cycle. Progesterone supplement options include herbal supplements, creams, pills, and suppositories. No foods contain progesterone, but a nutritious diet may improve hormonal balance. Lifestyle changes that may balance hormones include stress management, sleep improvement, healthy weight, and daily exercise. Read the original article on Verywell Health.
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