Understanding Progesterone: What Every Midlife Woman Needs to Know About Hormone Balance
When it comes to hormone balance, the goal is to achieve “Goldilocks” hormone levels ~ that is, not too much, not too little, just right levels of hormones. Each woman is unique, which means she will thrive and feel best when hormones are at her own unique “Goldilocks” levels.
Progesterone is typically the first hormone to decline in perimenopause. Progesterone is only made in robust amounts when a woman ovulates, so when a woman doesn’t ovulate, she will not make optimal amounts of progesterone.
Before jumping into the low progesterone remedies, I want to be sure that you remember a fundamental concept regarding progesterone: We only make robust amounts of progesterone when we ovulate. It’s worth repeating because even with the BEST food, lifestyle, and supplement choices, you will no longer make robust amounts of progesterone when you no longer ovulate. That’s a fact.
However, if you are still ovulating, we want to bank progesterone’s health benefits for as long as possible, so it’s worth doing what you can to support progesterone production. We always want to create a strong foundation for health, making food and lifestyle choices that support a healthy body. We also want to do our best to reduce our exposure to endocrine-disrupting chemicals, which significantly contribute to hormone imbalances.
Hormones are complicated and intricately connected. If we “fix” one hormone imbalance, we could inadvertently throw our other hormones out of balance. So, we always want to think about the big picture of hormones and not just focus on one single hormone.
I have not included a remedy for high progesterone because it isn’t seen often unless a woman is taking too high a dose of progesterone hormone replacement therapy. If that’s the case, the remedy is straightforward: Work with your healthcare provider to decrease the dose of progesterone.
Remedies for low progesterone
Reduce stress.
Stress is a massive driver for low progesterone. When the body is stressed, it will often skip ovulation, which is the only way to make robust amounts of progesterone. Sources of stress include physical, emotional, dietary stress, and infections.
Take a look at your diet.
Are there enough healthy fats in your diet? Think coconut oil, olive oil, avocados, nuts, seeds, grass-fed and pasture-raised meat, wild-caught fish, etc. Healthy fats are needed to produce optimal levels of hormones.
Decrease exercise if you are over-exercising or over-training.
Overexercising is stressful for the body and can prevent your body from making optimal progesterone levels. Try gentle exercises instead, such as walking, yoga, or Pilates.
Avoid or reduce caffeine, including coffee.
Caffeine can increase estrogen levels and raise cortisol levels. Excess estrogen throws the much-needed estrogen or progesterone balance off-kilter, and high cortisol can block progesterone receptors.
Reduce or avoid alcohol.
Alcohol can raise estrogen, causing estrogen dominance, throwing the much-needed estrogen and progesterone balance out of whack.
Avoid/reduce refined sugar.
Sugar and empty calorie “white carbs” raise insulin, interfering with progesterone production.
Optimal nutrients.
Be sure that you get the specific raw materials (vitamins and nutrients) required to make progesterone. If you cannot get optimal nutrient levels from your food, you may consider a supplement or high-quality multivitamin instead.
Magnesium. This mineral is involved in the manufacture of progesterone. Food sources include leafy greens, nuts, seeds (pumpkin seeds, almonds), beans/lentils, avocados, bananas, figs, and dark chocolate.
Zinc. This mineral may increase FSH (follicle-stimulating hormone) levels, which causes ovulation, which then triggers the ovaries to make progesterone. Food sources include beef, oysters, pumpkin seeds, sesame seeds, and chickpeas.
Vitamin B6. This vitamin has “progesterone-like effects” and has been shown to increase progesterone levels while reducing estrogen levels. Food sources include sunflower seeds, walnuts, poultry, chickpeas, and bananas.
Vitamin C. This vitamin can increase progesterone levels and intensify the effects of progesterone. It can induce ovulation in some women, and it helps to support the adrenal glands. Food sources include citrus fruits, bell peppers, guava, kiwi, broccoli, tomatoes, berries, and leafy greens.
Vitamin A. This vitamin increases ovarian progesterone secretion. Food sources include beef liver, sweet potatoes, carrots, black-eyed peas, spinach, and broccoli.
Vitamin E. This vitamin has been shown to improve luteal function and progesterone levels by increasing the blood flow of the corpus luteum—the corpus luteum forms from the follicle after releasing the egg following ovulation. Food sources include nuts, seeds, avocado, dark leafy greens, and fish.
L-arginine. This amino acid may improve luteal function and progesterone levels by increasing corpus luteum blood flow. Food sources include beef, poultry, salmon, chickpeas, pumpkin seeds, and peanuts.
GLA fatty acids. Evening primrose oil, borage oil, and black currant seed oil are rich in GLA, supporting healthy progesterone levels.
Consider targeted supplements.
Chaste tree berry: The Chaste tree berry (also known as Vitex) boosts dopamine and lowers prolactin, which can help to promote ovulation.[1] Typical dosing is 20-40 mg/day, cycled each month (21-25 days on, 5-7 days off). Most experts recommend avoiding Chaste tree if you suffer from PCOS, as it can increase LH, which is often already elevated in many PCOS patients. Please note: Vitex will typically have minimal effect in post-menopausal women.
Maca root: Maca works as an adaptogen for the adrenal glands and helps balance estrogen and progesterone levels by promoting optimal function of the hypothalamus and pituitary, thereby improving the function of all the endocrine glands (including the ovaries). As I’ve previously mentioned, my favorite maca product is Femmenessence, which offers different versions of maca depending on whether a woman is pre-, peri-, or post-menopausal.
Adaptogenic herbs: If stress is the root cause of low progesterone, consider taking adaptogens like Rhodiola, Ashwagandha, Eleuthero, and Panax Ginseng to help balance the stress response. It’s best to know your cortisol levels before using adaptogenic herbs, as different adaptogenic herbs are used for different reasons.
Bladderwrack: This brown seaweed has been shown in some cases to increase progesterone levels while lowering estrogen levels. Dosing is typically 700-1400 mg/day. Caution: Bladderwrack is a seaweed containing iodine, so it should be avoided or used with caution in women with autoimmune thyroid conditions.
Consider bioidentical hormone replacement.
Even with the best food and lifestyle choices and targeted supplementation, ovarian function begins its decline in our mid to late 30s and will ultimately cease entirely. Without ovulation, the ovaries cannot produce adequate amounts of progesterone.
References
[1] van Die, M Diana et al. “Vitex agnus-castus extracts for female reproductive disorders: a systematic review of clinical trials.” Planta medica vol. 79,7 (2013): 562-75. doi:10.1055/s-0032-1327831