Increase Progesterone Naturally: Preparing for a Healthy Pregnancy
Progesterone is a key hormone for fertility and pregnancy. Before conception, it helps regulate the menstrual cycle, supports implantation, and maintains early pregnancy by stabilizing the uterine lining. Low progesterone can make it harder to conceive and sustain a pregnancy, leading to issues like short luteal phases, recurrent miscarriages, or irregular cycles.
If you’re trying to conceive (TTC), naturally supporting progesterone can improve your chances of a successful pregnancy. Here’s how to optimize your body’s progesterone levels through nutrition, lifestyle, and holistic approaches.
Why Is Progesterone Important for Fertility & Pregnancy?
Progesterone is produced after ovulation by the corpus luteum, the temporary gland formed from the follicle that released an egg. If conception occurs, progesterone production continues to thicken the uterine lining and prevent early miscarriage. By the end of the first trimester, the placenta takes over progesterone production.
Signs of low progesterone before pregnancy include:
Short luteal phase (less than 10 days)
Spotting before periods
Irregular cycles or anovulation
Breast tenderness, PMS, or mood swings
Difficulty conceiving or early pregnancy loss
How to Increase Progesterone Naturally
1. Eat Nutrient-Dense Foods That Support Progesterone Production
Your body needs specific vitamins and minerals to produce progesterone and maintain hormonal balance.
Magnesium (Avocados, Dark Chocolate, Spinach, Almonds) – Supports progesterone production by reducing stress and enhancing ovarian function.
Vitamin B6 (Bananas, Turkey, Chickpeas, Sunflower Seeds) – Helps the body produce progesterone and improves luteal phase health.
Zinc (Pumpkin Seeds, Oysters, Lentils, Grass-Fed Beef) – Essential for ovarian function and progesterone production.
Healthy Fats (Olive Oil, Nuts, Salmon, Coconut Oil) – Cholesterol is a building block for hormones, including progesterone.
Fiber (Flaxseeds, Vegetables, Legumes, Chia Seeds) – Helps remove excess estrogen, which can interfere with progesterone balance.
2. Reduce Stress to Preserve Progesterone
Stress is one of the biggest progesterone stealers. When the body is under chronic stress, it prioritizes cortisol (the stress hormone) over progesterone.
Acupuncture – Helps regulate the hypothalamic-pituitary-ovarian (HPO) axis and support progesterone levels.
Deep Breathing & Meditation – Techniques like box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec) help lower cortisol.
Gentle Exercise (Walking, Yoga, Strength Training) – Supports blood flow without overtaxing the adrenal glands.
3. Support Ovulation (Since No Ovulation = No Progesterone)
Since progesterone is only produced after ovulation, it’s essential to track and support regular ovulation.
Track Basal Body Temperature (BBT) & Cervical Mucus – A sustained BBT rise after ovulation confirms progesterone production.
Herbal Support (Vitex/Chasteberry) – Helps regulate ovulation and increase progesterone naturally over time.
Ensure Adequate Calories & Healthy Carbs – Under-eating or extreme low-carb diets can lead to anovulation.
4. Balance Estrogen (Too Much Can Suppress Progesterone)
Estrogen and progesterone work together, but too much estrogen can dominate and reduce progesterone’s effectiveness.
Eat Cruciferous Vegetables (Broccoli, Kale, Cauliflower, Brussels Sprouts) – Contains DIM to support estrogen metabolism.
Increase Fiber Intake – Helps remove excess estrogen through digestion.
Avoid Xenoestrogens (BPA, Plastics, Synthetic Fragrances) – Endocrine disruptors mimic estrogen and throw off hormonal balance.
5. Prioritize Restorative Sleep
Progesterone levels naturally drop when sleep is disrupted. Aim for 7–9 hours of deep sleep to maintain hormone regulation.
Reduce blue light exposure before bed (screens disrupt melatonin, which affects progesterone).
Consider magnesium or an Epsom salt bath to promote relaxation before sleep.
How Increasing Progesterone Supports a Healthy Pregnancy
Before pregnancy, progesterone helps:
Prepare the uterine lining for implantation
Maintain a stable luteal phase (ideally 12+ days) to support early pregnancy
Prevent early miscarriage by keeping the uterine lining intact
Once pregnant, strong progesterone levels ensure the uterus remains supportive for the growing embryo. If progesterone is low, doctors may recommend natural progesterone supplements or suppositories to maintain a pregnancy.
Creating the Right Conditions: Natural Hormonal Support for Your TTC Journey
Optimizing progesterone levels naturally before pregnancy can improve your chances of conceiving and maintaining a healthy pregnancy. Through nutrient-rich foods, stress management, ovulation support, and estrogen balance, you can create the ideal hormonal environment for conception.
If you suspect low progesterone is affecting your fertility, The Violette House, located in Groton, MA, offers acupuncture, holistic fertility support, and personalized guidance to help you balance hormones naturally. Reach out to learn more about how we can support your TTC journey.