To increase progesterone levels naturally, several approaches involving diet, lifestyle, and supplements may help:
Nutrients and Foods That Boost Progesterone
Certain nutrients support the body's production of progesterone:
- Vitamin B6 : Helps improve progesterone levels; found in sunflower seeds, fish, turkey, dried fruit, bananas, chickpeas, salmon, sweet potatoes, and milk.
- Magnesium : Regulates hormones and supports progesterone production; sources include spinach, fish, dark chocolate, whole grains, nuts, seeds, avocado, tofu, and legumes.
- Zinc : Crucial for ovary function and hormone production; found in lean beef, seafood, pumpkin seeds, nuts, oysters, lentils.
- Vitamin C : Increases progesterone levels significantly; found in yellow peppers, oranges, broccoli, kiwi, kale.
- L-Arginine : An amino acid enhancing blood flow around progesterone-producing organs; found in lentils, salmon, pumpkin seeds, chicken, pork, lean beef.
- High-fiber foods such as oats, flaxseed, quinoa can help balance estrogen and progesterone by reducing estrogen absorption.
Lifestyle Changes
- Maintain a healthy weight : Excess weight can increase estrogen which disrupts progesterone balance.
- Reduce stress : Stress increases cortisol, which can lower progesterone. Relaxation techniques like meditation, journaling, or light physical activity help.
- Moderate exercise : Regular moderate exercise (walking, yoga, swimming) supports hormone health but avoid excessive vigorous exercise which could raise stress hormones instead.
Medical Treatments
- Progesterone creams, supplements, and suppositories prescribed by doctors may be used for low progesterone due to specific health conditions or fertility support.
In summary, increasing progesterone naturally focuses on a nutrient-rich diet (especially B6, magnesium, zinc, vitamin C), managing stress, moderate exercise, and maintaining a healthy body weight. Medical options are available for specific cases with professional guidance.
