Boosting progesterone levels: practical steps you can start now

Low progesterone can show up as irregular periods, spotting before your flow, trouble getting pregnant, or worse PMS. If that sounds familiar, there are sensible things to try right away and clear tests to get the answer. Below I’ll give simple, practical actions and explain when a doctor-prescribed medicine may be the right move.

Natural, everyday changes that help

Sleep and stress matter. Progesterone production drops when your stress system is revved up, so prioritize 7–9 hours of sleep and add short stress breaks—10 minutes of deep breathing, a walk, or light stretching each day.

Fuel your body with healthy fats and nutrient-rich foods. Progesterone is made from cholesterol, so include sources like olive oil, avocado, oily fish, eggs, and nuts. Also add zinc (oysters, beef, pumpkin seeds), vitamin B6 (chicken, bananas, potatoes), magnesium (leafy greens, almonds), and vitamin C (bell peppers, citrus). These support hormone balance.

Don’t overdo intense training. Excessive high-intensity exercise can lower progesterone by disrupting your cycle. If you train hard, add restorative days and check your calorie intake to avoid being in a long-term calorie deficit.

Avoid heavy alcohol and cut back on caffeine if you drink lots—both can make cycle irregularities worse for some people. Smoking harms overall hormone health, so quitting helps too.

Some herbal options may help regulate cycles. Vitex (chasteberry) is commonly used to support luteal phase function and can reduce PMS for some people—give it a few months and talk to your provider before starting. Don’t mix herbs with fertility drugs without medical guidance.

Testing and medical approaches

Want to know for sure? A blood progesterone test taken in the mid-luteal phase shows whether ovulation produced enough progesterone. Timing: about 7 days before your next period, or roughly day 21 in a 28-day cycle. A typical mid-luteal level above ~10 ng/mL suggests ovulation, but your doctor will interpret numbers based on your cycle.

If tests show low progesterone and you have symptoms or fertility concerns, doctors may suggest prescription options. Micronized progesterone or progestins can be used short-term to support the luteal phase. Duphaston (dydrogesterone) is a prescription medication often used for luteal support—follow your clinician’s recommendations and dosing.

If you’re trying to conceive, a reproductive specialist can advise on luteal support, timing, and whether underlying issues (thyroid, high prolactin, or low ovarian reserve) need attention. Always consult a healthcare provider before starting hormones or combining supplements with prescriptions.

Small, consistent changes—better sleep, targeted nutrition, reduced stress, and the right tests—go a long way. If those don’t help, get a medical evaluation to explore safe, effective treatment options.