Understanding the Roles of Progesterone and How To Naturally Balance It

Medically Reviewed by Lucas Rosa, PhD in Biology

What Is Progesterone?

Progesterone is one of the most important hormones in the body, playing a vital role in menstrual health, fertility, pregnancy, mood regulation, and overall hormonal balance. It works alongside estrogen to maintain reproductive health, supports the body’s ability to manage stress, and even affects metabolism and sleep quality.

However, many people experience low progesterone levels, which can lead to mood swings, fertility challenges, and other hormonal imbalances. Understanding the role of progesterone and how to naturally support it can help improve overall well-being.

Understanding Progesterone

Progesterone is a steroid hormone that is mainly produced in the ovaries after ovulation. It is essential for preparing the uterus for pregnancy, regulating menstrual cycles, and sustaining early pregnancy. While it is often considered a female hormone, men also produce small amounts of progesterone, which helps balance testosterone and supports adrenal function. (1)

Key Functions of Progesterone

Regulates Menstrual Cycles: Progesterone plays a key role in the luteal phase, the second half of the menstrual cycle, by preparing the uterus for a potential pregnancy.
Supports Pregnancy: Progesterone levels stay elevated in case of pregnancy to sustain the uterine lining and promote fetal development.
Balances Estrogen: Progesterone counteracts estrogen, preventing estrogen dominance, which can lead to heavy periods, fibroids, and mood swings.
Influences Mood and Sleep: Progesterone has a calming effect by promoting GABA production, a neurotransmitter that helps with relaxation and better sleep.
Supports Thyroid and Metabolism: Progesterone influences thyroid hormone production, which affects energy levels and weight management.
Protects Against Inflammation: It has anti-inflammatory properties, supporting brain function, bone health, and cardiovascular health.

When progesterone levels are too low, estrogen becomes relatively dominant, leading to hormonal imbalances that can cause a range of symptoms.

Signs of Imbalanced Progesterone

Imbalanced progesterone levels can cause a variety of symptoms, including: (2,3)

Irregular or Heavy Periods
Premenstrual Symptoms (PMS) like bloating, mood swings, and breast tenderness
Feelings of Anxiety, Depression, or Irritability
Trouble Sleeping or Insomnia
Difficulty Getting or Staying Pregnant
Spotting Before Periods
Decrease in Libido
Persistent Fatigue
Bloating and Water Retention
Slow Digestion

If you experience multiple symptoms, you can consult with a healthcare provider to check your hormone levels.

Ways to Naturally Support Progesterone

Hormone balance depends on several factors, including nutrition, lifestyle, stress levels, and overall metabolic health. Unlike synthetic hormone treatments, natural approaches focus on supporting the body’s ability to produce progesterone on its own.

By reducing stress, eating hormone-friendly foods, and making small but effective lifestyle changes, you can encourage healthy progesterone levels and improve overall well-being. Below are some effective ways to support progesterone naturally.

1. Manage Stress

Chronic stress increases cortisol production, which can steal resources from progesterone production (a process called the pregnenolone steal). Maintaining progesterone balance is highly dependent on managing stress.

Get quality sleep to reduce cortisol levels.
Incorporate mind-refreshing and relaxation techniques such as deep breathing, yoga, and meditation.
Limit intake of caffeine and alcohol, as both are linked to increased production of stress hormones.
Moderate exercise 4 times a week is shown to alleviate stress.

2. Prioritize a Progesterone-Supportive Diet

Certain nutrients are essential for progesterone production.

Healthy Fats (nuts, coconut oil, olive oil, and avocados) support hormone production.
Leafy Greens and Cruciferous Vegetables (broccoli, kale, spinach) help with estrogen detoxification.
Protein-rich Foods (eggs, chicken, wild-caught fish) support progesterone synthesis.
Magnesium-rich Foods (pumpkin seeds, dark chocolate, almonds) help reduce stress and support hormone balance.
Foods high in Vitamin B6 (bananas, chickpeas, potatoes) are essential for progesterone production.

3. Balance Blood Sugar Levels

Repeated blood sugar spikes from processed foods and high sugar diets can contribute to insulin resistance, which in turn disrupts progesterone balance. (4)

Avoid Refined Carbs and Added Sugars (white bread, pastries, sugary drinks).
Eat Fiber-rich Foods (chia seeds, beans, whole grains) to stabilize blood sugar.
Combine Carbs with Protein or Fat to prevent insulin spikes.
Drink Cinnamon Tea, which helps improve insulin sensitivity.

4. Support Ovulation

Since progesterone is produced after ovulation, regular ovulation is key to maintaining healthy levels.

Monitor Your Cycle with basal body temperature (BBT) tracking or ovulation predictor kits for better insight into your hormonal balance.
Avoid Hormonal Birth Control, which prevents ovulation and can suppress progesterone.
Get Enough Cholesterol, it is fundamental for producing progesterone.

5. Reduce Exposure to Endocrine Disruptors

Chemicals in food packaging, plastics, and personal care items can disrupt hormone function, potentially lowering progesterone levels. (5)

Avoid BPA and Phthalates found in plastic containers and canned foods.
Reduce Pesticide Exposure by choosing organic foods.
Use Natural Skincare and Cleaning Products to minimize exposure to harmful chemicals.
Drink Filtered Water to reduce exposure to environmental toxins.

Conclusion

Progesterone is essential for hormonal balance, menstrual health, mood regulation, and fertility. When levels are too low, it can lead to irregular periods, PMS, anxiety, sleep disturbances, and fertility challenges.

Simple lifestyle changes, like getting enough sleep, eating progesterone-friendly foods, and balancing blood sugar, can make a noticeable difference in progesterone levels over time. If symptoms continue, seek guidance from a healthcare provider for hormone testing and potential progesterone support.

Taking a proactive approach to hormonal health allows for better energy, improved mood, and a healthier reproductive system, leading to long-term well-being.

References

Cable, Jessie K., and Michael H. Grider. “Physiology, Progesterone.” PubMed, StatPearls Publishing, 1 May 2023, www.ncbi.nlm.nih.gov/books/NBK558960/.
Cleveland Clinic. “Low Progesterone: Causes, Symptoms, Tests & Treatment.” Cleveland Clinic, 16 Jan. 2023, my.clevelandclinic.org/health/diseases/24613-low-progesterone.
Kaplan, Zoe. “Low vs. High Progesterone Symptoms: What’s the Difference?” Oova, 2025, www.oova.life/blog/low-vs-high-progesterone-symptoms?srsltid=AfmBOoqK_dxi3vxPjrSu_y-T7pFC0CrCKRfxu5vZ7OzI2O7tOtcGer9V.
Lee SR, Choi WY, Heo JH, Huh J, Kim G, Lee KP, Kwun HJ, Shin HJ, Baek IJ, Hong EJ. Progesterone increases blood glucose via hepatic progesterone receptor membrane component 1 under limited or impaired action of insulin. Sci Rep. 2020 Oct 1;10(1):16316. doi: 10.1038/s41598-020-73330-7. PMID: 33005004; PMCID: PMC7529793. https://pmc.ncbi.nlm.nih.gov/articles/PMC7529793/.
Corbett GA, Lee S, Woodruff TJ, Hanson M, Hod M, Charlesworth AM, Giudice L, Conry J, McAuliffe FM; International Federation of Gynecology and Obstetrics (FIGO) Committee on Impact of Pregnancy on Long-term Health and the FIGO Committee on Climate Change and Toxic Environmental Exposures. Nutritional interventions to ameliorate the effect of endocrine disruptors on human reproductive health: A semi-structured review from FIGO. Int J Gynaecol Obstet. 2022 Jun;157(3):489-501. doi: 10.1002/ijgo.14126. Epub 2022 Feb 23. PMID: 35122246; PMCID: PMC9305939. https://pmc.ncbi.nlm.nih.gov/articles/PMC9305939/#:~:text=Several%20interventions%20were%20found%20to,C%2C%20iodine%2C%20and%20folic%20acid.