Boost your progesterone

We hear so much about oestrogen and progesterone and the role they play in our cycle and for fertility, but how do you actually correct an imbalance and fix those PMS, infertility and short cycle issues? Keep reading to find out some ways to naturally boost your progesterone.

What is Progesterone?

Progesterone is a crucial hormone for both regular cycles and fertility. It is dominant in the second half of your cycle, the luteal phase, and plays an important role in the stability of the endometrium and assisting in the implantation of a fertilised egg. Progesterone is mostly produced by the corpus luteum which is made from the follicle from which the egg was released during ovulation. Its role is to prepare the body for pregnancy in case the egg is fertilised. If the egg is not fertilised, the corpus luteum will begin to break down, which sends progesterone levels down and begins the shedding of the endometrium. Progesterone also stimulates the GABA receptors and can have a mood stabilising and balancing effect. Women who have low progesterone levels often have a thin uterine lining and may find it harder to conceive and may experience spotting before their period arrives.

The good news is there are a few things we can do to boost progesterone and improve our luteal phase!

Symptoms of Low Progesterone

Short luteal phase (less than 12 days)

PMS

Sleep problems

Spotting

Infertility

Irritability, anxiety, depression

Miscarriage and early labour

Short Luteal Phase

The luteal phase is the time between ovulation and your next period. In order to conceive, the luteal phase needs to be at least 12 days long. This is because once the egg is fertilised it takes about 10 days to travel down the fallopian tubes and implant into the endometrium. If your luteal phase is shorter than this, the fertilised egg is not able to successfully implant into the endometrium.

Fibre

A common cause of progesterone deficiency is excess in oestrogen. These two hormones work together and need to be in balance, so when oestrogen is too high, it indirectly results in a deficiency in progesterone. It’s all about the ratio of these two hormones! Dietary fibre is a great way to help clear excess oestrogen as it keeps your bowel movements regular and reduces the chance of excess oestrogen being reabsorbed into the bloodstream.

Vitamin B6

Vitamin B6 is a water-soluble vitamin found in many foods and supplements. It is believed that this vitamin has an important role in the development of the corpus luteum which goes on to produce progesterone. Foods high in vitamin B6 include beef liver, tuna, salmon, chickpeas, poultry, dark leafy greens, bananas and avocado.

Vitamin C

Vitamin C is an antioxidant and water-soluble vitamin mostly found in fresh fruit and vegetables. Supplementation of vitamin C has been shown to increase progesterone levels and assist with luteal phase defects (Mumford et al. 2016). Try including a therapeutic grade supplement or increasing your intake of vitamin C rich foods such as capsicum, tomatoes, citrus fruits, strawberries, cruciferous vegetables (cauliflower, broccoli, cabbage) and kakadu plums.

Manage Stress

Our body will prioritise stress hormone production (cortisol) over the production of progesterone. Progesterone is used to make cortisol, so as our levels of cortisol rise, progesterone levels will decrease. Stress can be emotional or physical so consider how to calm your mind but also your body. Re-evaluate your exercise routines and consider whether they are placing extra stress on your body. Try to reduce the amount of coffee you are drinking as caffeine may result in an increase in cortisol levels.

How do you know?

If the above symptoms sound familiar to you then it is likely you have a progesterone deficiency. Another way you can check is by tracking your cycle! Progesterone is responsible for the rise in our basal body temperature after ovulation. If there is no change in BBT or it is not sustained until the start of your period, than we can assume that your progesterone levels are not where they should be.