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Progesterone - The Calming Hormone

A common hormonal imbalance for women is low progesterone.

But, just because something is common doesn’t mean it’s normal.

It’s all about hormonal balance. Your hormones, like a symphony, must collaborate to support you throughout the month.

When progesterone is low, you tend to not feel quite like your normal self.

In menstruating females, progesterone and estrogen are the two key hormones that fluctuate throughout the month. Progesterone levels rise after ovulation (progesterone is only made when ovulation occurs) in a normal menstrual cycle to nourish the uterine lining, which thickens each month in preparation for a possible pregnancy. If pregnancy doesn’t occur, progesterone levels decrease, stimulating menstruation.

Progesterone is useful for so much more than just pregnancy and is still needed once menstruation has ceased.

Common signs of low progesterone in females at any age include:

Low libido

Hot flashes

Mood swings

Anxiety

Depression

Menstrual cycle irregularity or absence

Infertility or Difficulty Conceiving

Headaches or Migraines

Estrogen dominance - PMS, inflammation, heavy bleeding, weight gain, mood swings, emotional roller coaster

Possible Root Causes of Low Progesterone:

Chronic stress - Whether it’s physical, emotional, or dietary stress that puts your body into fight, flight, or freeze mode it’s solely thinking about survival and not about reproduction. Making reproductive hormones is not a priority for the body when it is under stress. Because progesterone is produced in small amounts by the adrenal glands (which is the primary source of progesterone for post-menopausal women), when there is hypothalamic-pituitary axis dysfunction, progesterone can be low.

Poor diet and lifestyle habits - Can contribute to lower progesterone levels. For example, refined sugar stresses the body and causes hormone imbalance because it is inflammatory, leads to blood sugar spikes, and depletes nutrients (especially magnesium). Undiagnosed gluten sensitivity can impact progesterone levels as well. Following a gluten-free diet 100% of the time can help balance progesterone levels.

Hypothyroidism - When you have hypothyroidism low progesterone levels are common. You need adequate thyroid hormone to make the precursor hormone that makes progesterone. Having low progesterone also raises thyroid requirements, making the thyroid gland work harder.

How To Boost Progesterone Levels:

Now that you know what it feels like to be in a low progesterone state, here are some nutrients and lifestyle habits to help boost progesterone levels naturally.

Vitamin C - Research shows that vitamin C can help boost progesterone levels and correct luteal phase issues. Good sources include camu camu, sweet potato, kiwi, strawberries, oranges, red bell pepper, papaya, and pumpkin. Get supplemental Vitamin C HERE.

Zinc - This important mineral is not just a must-have for your immunity and skin. Zinc also helps the pituitary gland to release follicle-stimulating hormones. These encourage ovulation and they also tell your ovaries to produce more progesterone. Good sources include oysters, shrimp, beef, lamb, & liver. I also supplement with Eniva Liquid Zinc.

Magnesium - This important mineral not only helps to preserve progesterone levels by keeping you calmer, but it also assists in the breakdown of the antagonistic estrogen metabolites, reducing estrogen dominance. Good sources include cashews, leafy greens such as kale & Swiss chard, pumpkin seeds, and black beans. You can also supplement if you are severely magnesium deficient, click here for the one I recommend.

Vitamin E - Research shows that vitamin E can help to improve luteal blood flow and raise progesterone levels in some women. Good sources include sunflower seeds, almonds, and hazelnuts. In smaller amounts: avocado, red peppers, collard greens, and mango.

Vitamin B6 - The B vitamins help combat stress and also help your liver break down estrogen byproducts, reducing estrogen dominance. Taking a B complex supplement can also help to reduce levels of estrogen while boosting progesterone production. Good sources include russet potatoes, salmon, tuna, bananas, spinach, walnuts, and prunes.

Sulfur - Cruciferous vegetables are a great way to reduce estrogen dominance. They are rich in glucosinolates, which activate phase 2 detoxification in the liver, helping to filter estrogen metabolites from your body. This is good news for your hormone balance because it prevents estrogen byproducts from circulating for too long, which can raise estrogen levels and cause hormonal havoc. Good sources include broccoli, collard greens, kale, swiss chard, and brussel sprouts.

Reduce stress - Identify and address any sources of stress (physical, emotional, dietary stress, gut infections).

Follow a gluten-free diet 100% of the time - As I mentioned above, gluten sensitivity can be linked to low progesterone levels. You do not need to have Celiac Disease to benefit from a gluten-free diet. This needs to be done 100% of the time because one exposure to gluten can cause/create an inflammatory response that can last for 3+ months!!!

Regardless of the cause of your low progesterone levels, awareness is the key to regaining balance - both hormonal and physical, as well as mental and emotional. If you want to get your hormones tested via the most comprehensive hormone test available CLICK HERE.

When we have the right understanding, we can then take steps to correct the underlying imbalances and create more harmony in our body and mind, as well as in our life.

In Health & Happiness,
Janell Yule

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