The Missing Piece in Your Fertility Journey: Progesterone
If you've ever been told your labs look normal while your body clearly feels off, or you've noticed spotting before your period or a luteal phase that seems too short, I want to talk about a hormone that doesn't get enough attention: progesterone.
It plays a quiet but essential role in fertility, and when it runs low, it often points to something deeper going on with ovulation.
What Is Progesterone?
Progesterone is the hormone your body makes after ovulation, and it rises during the second half of your cycle, known as the luteal phase. You may have heard it called the pregnancy hormone, because its job is to prepare your body for a possible pregnancy each month.2
Why Is Progesterone Important for Fertility?
Think of progesterone as the hormone that sets the stage for pregnancy. After ovulation, it works on the uterine lining that estrogen built earlier in your cycle, maturing and stabilizing it so it becomes a welcoming place for a fertilized egg to implant and grow.3
When progesterone is too low, that lining may not be supported the way it needs to be, which can make it harder for an egg to implant. Low progesterone is also often a sign that ovulation isn't happening as consistently as it should, and because progesterone is only made after ovulation, the two are closely linked.2, 4
The encouraging part is that the things shaping your progesterone are often within your reach. What you eat, how well you're fueling your body, and how you manage stress all play a role, and we'll walk through each one below.
Ways to Support Progesterone Naturally
Nutrients
Omega-3 Fats
Omega-3 fats may help support both progesterone and ovulation. Some research has found that women with higher omega-3 intake tend to have higher progesterone levels and a lower risk of missed ovulation, and in some cases omega-3 supplementation has been linked to better progesterone and hormone balance.5, 6
To bring more omega-3s into your meals, try:
Flaxseed
Chia seeds
Walnuts
Fatty fish like salmon, tuna, and sardines7
Vitamin C
Vitamin C may also support progesterone and overall fertility. Some research links higher vitamin C levels to more progesterone during the luteal phase, and supplementation may help in certain cases.8, 9, 10
One reason may be its role as an antioxidant. Vitamin C helps protect the cells in your ovaries from oxidative stress, which can interfere with hormone production, and it's also involved in making steroid hormones like progesterone, so it may support healthy ovulation along the way.8, 9, 10
Foods rich in vitamin C include:
Oranges
Lemons
Strawberries
Bell peppers
Broccoli
Kale
Tomatoes
Guava
Kiwi11
Want to put these nutrients to work? Here are a few recipes to get you started:
Energy Availability
Energy availability is the amount of energy your body has left after covering everything it does to keep you alive and functioning, like breathing, thinking, and supporting your organs, plus whatever you burn through movement. When your intake doesn't fully match those demands, your body starts conserving energy by dialing down certain processes, and hormone production is one of the first to go.12, 13, 14
Higher levels of physical activity have been associated with lower progesterone, with one study showing 22% less luteal progesterone in more active women compared to less active women, though that likely reflects low energy availability rather than exercise itself. Research shows low energy availability is linked to disrupted ovulation and lower progesterone, and even moderate exercise paired with a calorie deficit can pull hormone levels down.12, 13, 14
This doesn't mean avoiding exercise, it means fueling it. Regular movement is good for you, but hard training without enough food to match it can work against your hormones. Eating enough, especially on more active days, helps protect healthy ovulation and progesterone.
If you want to understand how this applies to your own cycle, my free private podcast is a great place to start.
Stress
Stress plays a bigger role in hormone balance than most people realize. Higher stress, and the rise in cortisol that comes with it, has been linked to lower progesterone and disrupted ovulation.15, 16 One study found that higher daily stress was associated with about a 10% drop in luteal progesterone and more than double the odds of not ovulating that cycle.15
This likely comes down to stress hormones interfering with the brain signals that trigger ovulation. Elevated cortisol can blunt the release of key reproductive hormones like luteinizing hormone and estrogen, which throws the cycle off and lowers progesterone.15, 16
Managing stress is one of the most overlooked parts of supporting your hormones, and small, repeatable habits help:
Walking
Time outside
Journaling
Meditation
Protecting your sleep17
Key Takeaways
Eat enough to support your activity level
Include omega-3 and vitamin C-rich foods
Keep exercise balanced and well-fueled
Manage stress to protect hormone balance
Progesterone reflects your overall lifestyle, not any single food or habit. When you support your body with steady nourishment, balanced movement, and lower stress, your hormones have what they need to do their job.
Not Sure What Your Progesterone Is Telling You?
If you're noticing signs of low progesterone, like spotting before your period, a short luteal phase, or cycles that just feel off, the real question is whether ovulation is happening the way it should, and what's getting in the way.
That's exactly what the Fertility Audit is for. In one 60-minute call, we look at your cycles, your symptoms, and your labs together, and I help you understand what's actually happening with your progesterone and ovulation. Afterward, I send you a personalized protocol on video, so you leave with clear next steps instead of another round of general advice.
Researched and written by Lexi Harrison, MS, Human Nutrition, University of Delaware. Reviewed and edited by Kelli O'Brien, MS, CNS, LDN.
Key Terms
Term
Definition
Progesterone
The hormone that rises after ovulation and helps prepare the uterus for pregnancy
Estrogen
The hormone that helps regulate the menstrual cycle and builds the uterine lining before ovulation
Luteinizing hormone
The hormone that triggers ovulation
Ovulation
The release of an egg from the ovary, which can then be fertilized
Luteal phase
The second half of the menstrual cycle after ovulation, when progesterone levels rise
Uterine lining
The inner layer of the uterus that thickens each cycle to support a possible pregnancy
Cortisol
The hormone your body releases in response to stress
References
Berek JS, Novak E. Berek & Novak's Gynecology. StatPearls Publishing; 2023. https://www.ncbi.nlm.nih.gov/books/NBK279054/
Bulletti C, Bulletti FM, Sciorio R, Guido M. Progesterone: the key factor of the beginning of life. Int J Mol Sci. 2022;23(22):14138. doi:10.3390/ijms232214138
Crawford NM, Pritchard DA, Herring AH, Steiner AZ. Prospective evaluation of luteal phase length and natural fertility. Fertil Steril. 2017;107(3):749-755. doi:10.1016/j.fertnstert.2016.11.022
Thomsen LH, Kesmodel US, Erb K, et al. The impact of luteal serum progesterone levels on live birth rates: a prospective study of 602 IVF/ICSI cycles. Hum Reprod. 2018;33(8):1506-1516. doi:10.1093/humrep/dey226
Mumford SL, Chavarro JE, Zhang C, et al. Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016;103(3):868-877. doi:10.3945/ajcn.115.119321
Onyegbule OA, Meludu SC, Dioka CE, et al. Effect of omega-3 supplementation on serum adiponectin and fertility hormones in women with polycystic ovarian syndrome. J Appl Sci Clin Pract. 2022;3(2):43-48. doi:10.4103/jascp.jascp_8_22
National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for health professionals. Updated November 30, 2023. Accessed April 6, 2026. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Mumford SL, Browne RW, Schliep KC, et al. Serum antioxidants are associated with serum reproductive hormones and ovulation among healthy women. J Nutr. 2016;146(1):98-106. doi:10.3945/jn.115.217620
Henmi H, Endo T, Kitajima Y, Manase K, Hata H, Kudo R. Effects of ascorbic acid supplementation on serum progesterone levels in patients with a luteal phase defect. Fertil Steril. 2003;80(2):459-461. doi:10.1016/s0015-0282(03)00657-5
Schliep KC, Schisterman EF, Mumford SL, et al. Energy-containing beverages: reproductive hormones and ovarian function in the BioCycle Study. Am J Clin Nutr. 2013;97(3):621-630. doi:10.3945/ajcn.111.024752
National Institutes of Health, Office of Dietary Supplements. Vitamin C: fact sheet for health professionals. Updated July 31, 2025. Accessed April 6, 2026. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Ahrens KA, Vladutiu CJ, Mumford SL, et al. The effect of physical activity across the menstrual cycle on reproductive function. Ann Epidemiol. 2014;24(2):127-134. doi:10.1016/j.annepidem.2013.11.002
Castellanos-Mendoza MC, Galloway SDR, Witard OC. Free-living competitive racewalkers and runners with low energy availability exhibit peak serum progesterone concentrations indicative of ovulatory disturbances: a pilot study. Front Sports Act Living. 2023;5:1279534. doi:10.3389/fspor.2023.1279534
Williams NI, Reed JL, Leidy HJ, Legro RS, De Souza MJ. Estrogen and progesterone exposure is reduced in response to energy deficiency in women aged 25-40 years. Hum Reprod. 2010;25(9):2328-2339. doi:10.1093/humrep/deq172
Schliep KC, Mumford SL, Vladutiu CJ, et al. Perceived stress, reproductive hormones, and ovulatory function: a prospective cohort study. Epidemiology. 2015;26(2):177-184. doi:10.1097/EDE.0000000000000238
Wdowiak A, Raczkiewicz D, Janczyk P, Bojar I, Makara-Studzinska M, Wdowiak-Filip A. Interactions of cortisol and prolactin with other selected menstrual cycle hormones affecting the chances of conception in infertile women. Int J Environ Res Public Health. 2020;17(20):7537. doi:10.3390/ijerph17207537
Centers for Disease Control and Prevention. Managing stress. Updated June 9, 2025. Accessed April 6, 2026. https://www.cdc.gov/mental-health/living-with/index.html