8 most effective supplements to increase progesterone

Progesterone is a key reproductive hormone for women, as it plays a crucial role in regulating menstrual cycles, fertility, and pregnancy. It also contributes to overall hormonal balance, mood stability, and sleep quality.

However, in today's stress-laden environment, it has become common for women to experience progesterone deficiency, often without realizing it. This has put them at risk of issues related to progesterone deficiency, including irregular periods, PMS, infertility, depression, insomnia, and estrogen dominance.  

Fortunately, using the right supplements to increase progesterone can replenish the levels of this hormone and lower the risk of conditions associated with its deficiency.

In this article, we will explore the 8 evidence-backed supplements to increase progesterone, how they work, and how to integrate them into your comprehensive hormone balance plan.

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Supplements To Increase Progesterone Naturally: Key takeaways

• Progesterone plays a vital role in maintaining women’s reproductive health by regulating their menstrual cycles and supporting fertility.
• Modern lifestyle stressors, such as chronic stress and poor diet, can lower progesterone levels and contribute to hormonal imbalances.
• Vitamin B6 supports ovulation and progesterone production and reduces PMS symptoms. Magnesium helps reduce cortisol and supports hormone synthesis.
• Zinc enhances pituitary hormone signaling. It promotes ovulation and corpus luteum function, while vitamin C enhances progesterone levels during the luteal phase through its antioxidant effects.
• Herbs like Vitex, Ashwagandha, and Maca naturally balance the levels of progesterone and other hormones. These botanicals support the HPO axis to enhance progesterone production.
• Amino acids like L-arginine improve progesterone synthesis by increasing nitric oxide production and enhancing ovarian blood flow.
• Lifestyle strategies, such as eating a balanced diet, managing stress, improving sleep, maintaining a healthy weight, and tracking ovulation, are crucial for restoring normal progesterone levels.

Top 8 Supplements to Increase Progesterone

Vitamin B6 (Pyridoxine)

Vitamin B6 tops the list of supplements to increase progesterone. It plays a fundamental role in regulating the production of progesterone and other hormones.

Research indicates that supplementing with vitamin B6 can provide relief from the symptoms associated with low progesterone levels, particularly mood swings and water retention, in women with premenstrual syndrome (PMS).

It works by regulating the activities of the pituitary gland, which produces luteinizing hormone (LH). LH, in turn, triggers ovulation and stimulates the corpus luteum to produce progesterone during the luteal phase of the menstrual cycle. [1] [2]

Women looking for how to increase progesterone naturally can consider using vitamin B6 supplements in a daily dosage of 50 to 100 mg.

Magnesium

Magnesium is involved in several enzymatic reactions in the body, most of which are critical for hormone balance. This mineral plays a role in supporting adrenal gland function, stabilizing blood sugar levels, and converting cholesterol into pregnenolone, which is the precursor to progesterone and other sex hormones. [3]

Magnesium can also help calm the nervous system, thus reducing cortisol levels. Chronic stress is known to cause the body to prioritize cortisol production over progesterone, leading to hormonal imbalances. The calming effect of magnesium on the nervous system can help lower stress and reduce cortisol production, thereby helping to normalize progesterone production. This makes magnesium one of the most effective supplements to increase progesterone.

For optimal results, you can use magnesium supplements in a dosage of 200 to 400 mg daily. You can also consume progesterone boosting foods rich in magnesium, such as soy products, legumes, almonds, cashews, whole-grain breads, and dried apricots.

Zinc

Zinc is a vital mineral for the reproductive health of women, as it influences everything from ovulation to hormone production. It supports the functioning of the pituitary gland, which, in turn, regulates the release of two hormones - follicle-stimulating hormone (FSH) and LH - both of which are essential for the production of progesterone. [4]

A deficiency of zinc can lead to irregular menstrual cycles and reduce fertility. Zinc supplementation, on the other hand, can regulate menstrual cycles and improve fertility, especially in women diagnosed with low levels of progesterone.

Most women looking for how to increase progesterone naturally benefit from a daily intake of 15 to 30 mg zinc picolinate or zinc citrate supplements.

Vitamin C

Vitamin C is a powerful antioxidant. It reduces oxidative stress and supports adrenal function, both of which are crucial for maintaining a balanced hormone environment. It has been found to enhance progesterone production in the ovaries and facilitate a favorable balance of reproductive hormones in the luteal phase. [5]

This is why eating foods rich in vitamin C, such as citrus fruits and berries, is recommended to help you with how to treat low progesterone naturally. Using a vitamin C supplement in a recommended daily dose of 500 to 1,000 mg can also be effective.

Chaste Tree Berry (Vitex agnus-castus)

Chaste Tree Berry, commonly known as Vitex, has a long history of use in herbal medicine for hormone regulation. It is one of the most trusted progesterone boosting foods for regulating ovarian function and improving female reproductive health. [6]

Chaste Tree Berry works by acting on the hypothalamus and pituitary gland, thereby enhancing the secretion of LH while reducing the production of prolactin. This favorable balance of hormones promotes ovulation and stimulates the corpus luteum to produce adequate progesterone.

Vitex supplements to increase progesterone, used in a daily dosage of 400 to 800 mg, often take 3 to 6 months to show their full effects. This herb can help in managing luteal phase defects, normalizing menstrual cycles, and improving fertility. However, it's not recommended during pregnancy.

L-Arginine

L-Arginine is an amino acid known for its vasodilatory properties, which means it causes dilation of the blood vessels, thus improving blood circulation. This effect of L-arginine can help enhance ovarian function and improve the health of the corpus luteum, which relies on an efficient blood supply to produce sufficient levels of progesterone. [7]

L-arginine increases nitric oxide production, thus delivering more oxygen and nutrients to reproductive tissues. This can improve hormone function and support a healthy endometrial lining. [8]

Some L-arginine-rich progesterone boosting foods you can include in your diet are whole grains, dairy, meat, seafood, eggs, almonds, and pumpkin seeds.

The typical dosage of L-arginine supplements to increase progesterone ranges from 3 to 6 grams per day, split into two or more doses for better absorption.

Ashwagandha (Withania somnifera)

Herbs like Ashwagandha offer natural ways to increase progesterone. Ashwagandha is an adaptogenic herb commonly used in Ayurvedic medicine for its ability to reduce mental stress and support hormonal health. [9]

Chronic stress is a well-known disruptor of hormone balance, especially progesterone. Ashwagandha can help restore progesterone levels by reducing cortisol production.  Ashwagandha supplementation may also increase the levels of DHEA, a hormone precursor, and reduce anxiety, thus supporting hormonal equilibrium further.

An effective dosage of Ashwagandha is 300 to 600 mg of standardized root extract, taken twice daily.

Maca Root (Lepidium meyenii)

Maca root is another natural adaptogen known for its ability to support the hypothalamic-pituitary-ovarian (HPO) axis. It is one of the best foods that increase progesterone naturally. It is especially helpful for women experiencing symptoms of hormone imbalance, such as fatigue, low libido, or mood swings.

Research shows that Maca root can also reduce the frequency and severity of menopausal symptoms, such as hot flushes and night sweats, primarily by restoring the balance of estrogen and progesterone. [10]

The typical recommended dosage of Maca root supplements is 1.5 to 3 grams per day.

Lifestyle Tips on How to Increase Progesterone Naturally

Your diet and lifestyle can influence your hormone balance significantly. Here are some lifestyle recommendations to help you with how to increase progesterone naturally:

• Eat balanced meals to ensure you are getting adequate vitamins, minerals, healthy fats, protein, and complex carbohydrates.
• Maintain a healthy weight because excessive weight gain as well as weight loss can disrupt hormonal balance.
• Track your cycle by monitoring your basal body temperature or using ovulation predictor kits.
• Manage stress by practicing meditation or yoga.
• Prioritize sleep, as quality sleep can help restore your body’s hormonal rhythm.

Conclusion

Low progesterone levels can create a negative effect on women’s health and put them at risk of PMS, menstrual irregularities, fertility, severe menopausal symptoms, and much more. Using supplements to increase progesterone can help restore normal progesterone levels and lead to substantial improvements in cycle regularity, fertility, mood, and sleep.

Make sure you choose high-quality, third-party tested supplements, start slowly, and listen to your body. You can also consult your doctor to ensure the supplements you use are suitable for your specific health concerns.

And remember that with the right knowledge and consistency, you can take real, lasting steps toward better hormonal health.

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