The Missing Piece in Your Fertility Journey: Progesterone
What is Progesterone?
Progesterone is the hormone made after ovulation that naturally rises during the second half of your menstrual cycle, also known as the luteal phase. You may have heard progesterone referred to as the “pregnancy hormone” because it prepares your body for a potential pregnancy each cycle. (2)
Why is Progesterone Important for Fertility?
Think of progesterone as the hormone that “sets the stage” for pregnancy. After ovulation, progesterone matures and stabilizes the uterine lining, and makes it receptive to implantation, essentially preparing a cozy place for a fertilized egg to implant and grow. (3)
When progesterone levels are too low, that lining may not be stable enough, which is associated with lower implantation rates and an increased chance of early miscarriage. Low progesterone is also often a sign that ovulation isn’t happening as effectively or consistently as it should be, and since progesterone is produced after ovulation, the two are closely connected. (2, 4)
The good news? Things like what you eat, how much you’re fueling your body, and how you manage stress can all play a role in supporting healthy progesterone levels. We’ll walk through each of these below.
Ways to Boost Progesterone Naturally
Nutrients
Omega-3 Fats
Omega-3 fatty acids may boost progesterone levels 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. (5, 6) In certain cases, omega-3 supplementation has also been linked to improvements in progesterone levels and overall hormone balance. (6) To help support hormone balance, try including more omega-3-rich foods in your diet:
● Flaxseed
● Chia seeds
● Walnuts
● Fatty fish like salmon, tuna, and sardines 7
Vitamin C
Vitamin C may play a helpful role in supporting progesterone levels and overall fertility. Some research has found that higher vitamin C levels are linked to increased progesterone during the luteal phase, and supplementation may help improve progesterone levels. (8, 9, 10)
One reason for this may be its role as an antioxidant. Vitamin C helps protect cells in the ovary from oxidative stress, which can interfere with hormone production. It’s also involved in the production of steroid hormones, including progesterone, and may support healthy ovulation by helping the egg develop and be released properly. (8, 9, 10)
Adding vitamin C-rich foods into your routine is a simple way to support overall reproductive health. Foods high in vitamin C include:
● Oranges
● Lemons
● Strawberries
● Bell peppers
● Broccoli
● Kale
● Tomatoes
● Guava
● Kiwi 11
Moderate Fiber Intake
Fiber is an important part of a healthy diet, but very high intakes may impact reproductive hormones. Some research has found that higher fiber intake was associated with lower progesterone levels compared to more moderate intake. (12, 13)
One reason for this may be fiber’s effect on the gut. Higher fiber intake can influence how hormones are processed in the body, which may lead to lower circulating hormone levels.
High-fiber diets have also been associated with lower estrogen levels, which may indirectly affect progesterone. (14, 15)
For women trying to conceive, the goal isn’t to avoid fiber, but to aim for a balanced, moderate intake while still meeting overall nutrition needs. Because fiber needs can vary, working with a dietitian can help you find an intake that supports both overall nutrition and hormone health.
Even with a moderate fiber intake, you can still include plenty of nutrient-dense foods such as:
● Well-cooked vegetables (like carrots or green beans)
● Soft fruits
● Dairy products
● Eggs
● Lean proteins (16)
Not sure how to incorporate these nutrient recommendations into your diet? Here are a few recipes to get you started!
● Chicken and Tomato Rice Soup
● Pasta Tuna Salad with Lemon Yogurt Dressing
● Eggs and Citrus Smoothie Combo
Energy Availability
Energy availability refers to the amount of energy your body has left after supporting daily functions like breathing, talking, thinking, and organ function, in addition to exercise. If energy intake doesn’t fully match these demands, the body may try to save energy by decreasing certain processes, like hormone production. (17, 18, 19) Higher levels of physical activity have been associated with lower progesterone levels, with one study showing 22% less luteal progesterone in more active women compared to less active. (17) However, this likely reflects low energy availability, rather than exercise itself. Research shows that low energy availability is linked to ovulatory disturbances and lower progesterone, and even moderate exercise paired with a calorie deficit can reduce hormone levels. (17, 18, 19)
For women trying to conceive, this doesn’t mean avoiding exercise, but rather finding a balance. Regular movement is beneficial, but excessive training without adequate fueling may negatively impact hormone production. Prioritizing enough food intake, especially during periods of higher activity, can help support healthy ovulation and progesterone levels. Since energy needs vary for everyone, working with a dietitian can help you determine how much to eat to support your activity and hormone health.
If you want to understand how this applies to your cycle specifically, my free private podcast is a great place to start.
Stress
Stress can also play a significant role in hormone balance and fertility. Higher levels of stress, and the associated increase in cortisol (the stress hormone), have been linked to lower progesterone levels and disruptions in ovulation. (20, 21) In fact, one study found that higher daily stress was associated with a ~10% decrease in luteal progesterone and more than double the odds of not ovulating. (20)
This may be due to stress hormones interfering with the brain signals that trigger ovulation. Elevated cortisol can reduce the release of key reproductive hormones like luteinizing hormone and estrogen, ultimately disrupting the menstrual cycle and lowering progesterone levels. (20, 21)
Managing stress is an important (and often overlooked) part of supporting hormone balance. Adding simple habits can help regulate stress levels and support overall reproductive health:
● Walking
● Spending time outside
● Journaling
● Meditation
● Prioritizing sleep (22)
Key Takeaways
● Eat enough to support your activity level
● Include omega-3s and vitamin C-rich foods
● Aim for moderate fiber intake
● Manage stress to support hormone balance
● Keep exercise balanced and well-fueled
Progesterone reflects your overall lifestyle, not just one habit or nutrient. Focusing on balance in nutrition, movement, and stress can help support healthy hormone levels and reproductive function.
Developed with student researcher Lexi Harrison, MS in Human Nutrition, University of Delaware.
References:
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