Articles

Evidence based

Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

How to Increase Progesterone & Restore Hormone Balance Naturally

Written by Dr. Michael Ruscio, DC on December 12, 2024

Written by Dr. Michael Ruscio, DC on December 12, 2024 — Reviewed by Dr. Hannah Hamlin

• Progesterone Testing|
• Low Progesterone Symptoms|
• Diet to Boost Progesterone|
• Supplements|
• Lifestyle|
• Progesterone HRT|

We’ve all heard about estrogen, a hormone that affects many aspects of women’s lives, from regulating the menstrual cycle to influencing mood and bone health.

Although estrogen often takes center stage, progesterone—another vital reproductive hormone—deserves equal attention. 

Progesterone is made by the ovaries, adrenal glands, and the placenta during pregnancy. As a hormone that balances estrogen, progesterone is vital for regulating the menstrual cycle and supporting fertility. 

Progesterone is also necessary for a fertilized egg to achieve implantation in the uterus. And during early pregnancy, the hormone relaxes the muscles of the uterus and controls inflammatory responses to help prevent miscarriage and premature labor. 

In this article we’ll investigate the natural methods to restore hormonal balance when progesterone levels are deficient (or low relative to estrogen). But before we dive into how to increase progesterone, it helps to have your hormone levels tested and to understand the results.

Testing for Low Progesterone

Female hormone levels fluctuate naturally throughout the menstrual cycle, and there is no universally “normal” range. However, blood serum testing (considered the gold standard) can offer insight into your hormonal health.

Here’s a summary of healthy serum progesterone levels:

Progesterone levels of 2.5–3 ng/mL in the mid-luteal phase (around day 21 of the menstrual cycle) indicate likely ovulation. However, levels between 8–18 ng/mL are associated with higher fertility, an increased likelihood of successful implantation, and a greater chance of maintaining pregnancy 1 2. 

Indeed, in my clinical experience, 10 ng/mL of progesterone on day 21 is the sweet-spot number that:

• Suggests ovulation is occurring
• Alleviates any low-progesterone symptoms, whether you want to get pregnant or not 

However, each person is an individual, and some may experience symptoms of low progesterone even when their level is within standard limits. This can happen when progesterone is out of sync with—and unable to properly balance—estrogen. 

The uniqueness of each person’s hormone levels is why going by symptoms, rather than lab values, is usually the most helpful approach. 

Symptoms of Low Progesterone

I see quite a few clients struggling with low progesterone levels in the clinic. The  range of symptoms they experience often overlaps with estrogen dominance symptoms, as excess estrogen creates a relative progesterone deficiency.

Here are some of the symptoms of low progesterone 3: 

• Heavy and irregular periods
• Menstrual migraines
• Difficulty getting pregnant
• Mood swings, anxiety, or depression
• Hot flashes and other peri- or postmenopausal symptoms
• Bloating or weight gain
• Increased risk of miscarriage and early labor

Hormone replacement can effectively address low progesterone, but it doesn’t address root causes such as gut dysbiosis, insulin resistance, or high stress levels like holistic treatments do. 

Let’s explore how to increase progesterone and restore the balance between estrogen and progesterone with diet, supplements, and lifestyle changes.

How To Increase Progesterone Through Diet

A whole-foods, anti-inflammatory diet is the place I usually start when clients need to balance their hormones. Building a strong foundation with your diet can promote healthy hormone production by:

• Optimizing the health of your gut microbiota
• Ensuring you get enough hormone-building nutrients like vitamin C, magnesium and vitamin B6
• Helping maintain balanced blood sugar levels and a healthy weight

Include These Foods

Here are some key foods and nutrients to include when progesterone levels could do with a boost.

Minimize These Foods

Eating fewer of these foods is a good idea generally, but especially when your hormones are out of balance and progesterone levels are low.

Pulling It All Together: The Mediterranean Diet

The Mediterranean diet incorporates many of the above principles and may help improve progesterone levels while promoting overall hormonal balance.

Although research is still emerging, existing studies suggest a link between the Mediterranean diet and a reduced risk of conditions such as premenstrual syndrome (PMS), infertility, and polycystic ovary syndrome (PCOS) 14.

Another diet I often recommend for low progesterone and balancing hormones is the Paleo diet. This approach may be particularly relevant if you have sensitivities to certain carbohydrates, high-fiber foods, or other common food intolerances. Like the Mediterranean diet, the Paleo diet emphasizes whole foods, healthy fats, and plenty of vegetables while minimizing dairy products and grains.

Supplements That Support Progesterone Levels 

A healthy diet works as a great foundation for promoting better hormonal health. But certain supplements, especially herbs, can provide more targeted help for off-kilter hormones.

Herbal Helpers

In the clinic, we have the best results when we use a combination of different herbs that work well together.

To help boost progesterone levels or relieve symptoms of too little progesterone compared to estrogen (aka estrogen dominance), we usually use a formula called Progest-Harmony. The herbs in this product are: 

• Licorice root
• Chasteberry (Vitex)
• White peony

The Progest-Harmony formula ingredients can regulate menstrual cycles 15 and relieve symptoms of PCOS 16, perimenopause 17, and PMS 18 19.

Another product some of our clients have great results with is Estro-Harmony, which contains a blend of:

• Gamma oryzanol
• Black cohosh
• Dong quai
• Licorice root
• Trans-resveratrol 

These herbs are especially good for improving symptoms in low-estrogen conditions like perimenopause or postmenopause 17 20 21. 

In contrast, Progest-Harmony (or a combination of both formulations) is generally more helpful for pre-menopausal people and low-progesterone conditions, which can include perimenopause.

Probiotics for Hormone Support

Probiotics are another excellent supplement for naturally supporting progesterone production. They help reduce gut inflammation and promote a balanced gut microbiome 7, which is essential for healthy hormone production 22 23. 

Additionally, probiotics can improve insulin sensitivity 24, which further supports overall hormonal balance 10.

Research indicates that multi-strain probiotics often deliver the best results 25 26. In our clinic, we’ve seen great success using a combination of three categories of probiotics:

• A Lactobacillus/Bifidobacterium blend
• Saccharomyces boulardii (a beneficial yeast)
• Soil-based probiotics

For convenience, our Triple Therapy Probiotic Powder Sticks include all three types. They’re easy to use—simply sprinkle over meals or mix into beverages—and require no refrigeration.

How To Increase Progesterone With Lifestyle Changes

In addition to a supportive diet and helpful supplements, healthy sleep, effective stress management, and regular exercise are key to maintaining optimal progesterone levels.

Sleep Hygiene

Sleep is one of the factors that significantly affects our internal environment, including the health of gut bacteria that can affect sex hormone production. 

However, achieving quality sleep can be challenging when your hormones are out of balance. Acupuncture can reduce sleep disturbances in perimenopausal and menopausal women 27, and yoga can improve sleep in women with PMS symptoms 28.

Here are some additional tips for optimizing sleep:

Stress Management

Chronic stress can derail sex hormone levels 12 by disrupting the hypothalamus and pituitary gland in the brain, which regulate hormone production. 

The adrenal glands, which help us manage stress, also play a role in the production of progesterone, estrogen, and testosterone. But when stress (physical or emotional) is high, the raw materials the adrenal glands need to make these hormones may go toward producing stress hormones like cortisol instead 5 30 31. Fewer raw materials means fewer sex hormones and a greater likelihood of imbalances.

Formal stress-management programs, including cognitive-behavioral therapy (CBT) and coping-skills training can alleviate PMS symptoms 32 33 and possibly other hormonal imbalances. Additional ways to manage stress and support your hormones include:

• Practicing meditation: 5–10 minutes of meditation each morning can make a big difference. Apps like Headspace or Calm can guide you if you’re new to meditation and mindfulness.
• Spending time in nature: Taking a walk outside in a green space can relieve stress, both subjectively (how you feel) and objectively (amygdala activity in the brain) 34.
• Yoga: Try gentle styles like yin or restorative yoga for relaxation, or vinyasa for a mood-boosting workout.
• Deep breathing techniques: Exercises like diaphragmatic breathing or box breathing (inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4) can help shift the body out of fight-or-flight mode.

Exercise

Not all stress is harmful. Exercise, for instance, is a form of healthy stress that can support hormone production. However, exercise is still a stressor, and too much can backfire. When my clients have a great deal of stress, I often advise them to back off very intense workouts.

Striking the right balance is key: Walking—especially in nature—is an excellent easier option. 

Strength training and flexibility exercises are also important for a well-rounded routine.

Progesterone Hormone Replacement Therapy

Hormone replacement therapy, or HRT, can include conventional or bioidentical progesterone as a prescription option for faster relief of low progesterone symptoms. Typically, HRT progesterone is combined with estrogen to relieve menopausal symptoms, but you can discuss using HRT with your doctor if your progesterone levels are low and more natural approaches to hormone balancing aren’t working. 

Over-the-counter progesterone creams and gels for alleviating low progesterone symptoms are also widely available. Although classified as cosmetic products, they can impact your body similarly to progesterone medications, so please consult your healthcare provider before using them. These products aren’t regulated or tested by the FDA for safety or effectiveness. 

Increase Progesterone Naturally

To recap, when your progesterone levels are too low, you can experience everything from heavy periods and infertility to PMS and hot flashes. 

Fortunately, natural therapies like diet, lifestyle changes, probiotics, and herbal supplements can be very helpful. They can correct the underlying causes of low progesterone levels (or an imbalance of progesterone relative to estrogen) and restore hormone balance.

Hormone replacement therapy is another option you and your doctor can consider.

If you’d like to work in more detail through the options for normalizing hormones naturally, you can also arrange an appointment at the Ruscio Institute for Functional Medicine.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.