Women’s Health and Low Progesterone
Many of the women who enroll in my Hormone Health Intensive and complete the DUTCH Test struggle with a hormone imbalance, such as estrogen dominance and/or low progesterone. Therefore, I want to cover the basics of what progesterone is, the signs and symptoms of low progesterone, its potential causes, and ways to increase progesterone. Click here to read my previous blog post on estrogen dominance.
What is Progesterone?
Progesterone is a primary sex hormone that is produced in the second half of the menstrual cycle after ovulation occurs. It aids in the function of the uterine lining by increasing the number of blood vessels that bring blood with oxygen and nutrients. I call progesterone the “calming and cooling” hormone because of its support in increasing the production of GABA, a neurotransmitter that promotes sleep and enhances feelings of relaxation.
Alongside its soothing effects, progesterone plays a significant role in overall health, improving sleep and mood, reducing PMS symptoms, influencing sex drive, and supporting bone health. It has even been called the hormone of pregnancy due to its essential role in fertility.
Signs and Symptoms of Low Progesterone
Irregular or skipped periods
Spotting before your period
Lack of a true ovulation (anovulation)
Mood fluctuations (anxiety, depression, anger, tiredness) before your period
PMS symptoms such as bloating, breast tenderness, headaches, acne, and water retention in arms and legs
Sleep difficulty
Short luteal phase
Difficulty conceiving or early pregnancy loss
Potential causes
Here are some common causes:
PCOS
High stress (HPA axis dysfunction)
Over-exercising, especially without adequate recovery or fueling
Anovulation
Thyroid dysfunction
Deficiencies: vitamin B6, magnesium, zinc, and vitamin C can impair progesterone production
Undereating or low body fat: Not enough calories or fat can reduce hormone production overall
Poor sleep: Sleep deprivation disrupts hormone balance, including progesterone
Toxin exposure
Aging & perimenopause (late 30s-40s): progesterone typically starts to decline before estrogen, especially as ovulation becomes less regular as women approac perimenopause/menopause
How to support healthy progesterone levels
Nutrition and exercise
The types of foods and drinks we consume are the foundation of our health! With that being said, when we prioritize whole foods over processed foods, it supports our body's complex systems.
Alongside consuming a nutrient-rich diet, it is essential to ensure that enough calories are consumed for overall system regulation and hormone production. If there is a major caloric deficit happening over a long period of time, hormone production may slow. Although exercise is a key component of well-being and longevity, it is vital not to overexert oneself, as this can lead to a caloric deficit and contribute to greater stress on the body.
Because healthy fats (avocados, nuts, seeds, and salmon) are the building blocks of hormone synthesis, increasing healthy fats in your diet is a common recommendation to support hormones, but it is not the only food group that can aid in estrogen and progesterone. Lean proteins (chicken, turkey, fish, eggs, tofu) and foods high in nutrients such as B6 and zinc (shellfish, salmon, beef liver, chickpeas and legumes, nuts and seeds) are necessary as well.
Lowering stress
Stress causes the body to release hormones, including cortisol. Cortisol helps prepare the body to adapt to a stressful situation by increasing blood sugar, providing energy, and suppressing non-essential bodily functions during that time. Although it is a great regulatory and protective tool our bodies innately use, it comes at the expense of progesterone. When stress levels are high, cortisol levels increase and progesterone levels decrease
Mindfulness, breathwork, exercise, prioritizing sleep, quality time with friends, and meditation can all help lower stress levels.
Supplements
Inositol: a compound found in fruits, grains, and nuts. Inositol may help support normal ovarian functioning and response to pituitary hormones.
Vitamin B6 is essential for progesterone production because it’s directly involved in the biochemical process of making progesterone from cholesterol. It also supports neurotransmitter balance and liver detoxification, helping regulate hormonal signals and clear excess estrogen that can suppress progesterone.
Omega-3 fatty acids: Omega-3s support progesterone production by reducing inflammation, improving cell signaling, and promoting healthy ovulation and corpus luteum function. They also help regulate cholesterol use and balance stress hormones like cortisol, which protects against progesterone depletion.
Vitex (Chaste tree berry): The first herb we often hear about is Vitex agnus-castus, commonly called chaste tree berry. There has been a significant amount of research showing that Vitex can improve progesterone levels. It has several mechanisms, including improved signaling from the brain to the ovaries, as well as reduced prolactin, a common inhibitor of ovulation and progesterone production.
Estrogen Detoxification Support
Indole-3-carbinol, B vitamins, and calcium-D-glucarate are all supplements that may aid in metabolism, thereby supporting balanced estradiol levels. High estradiol can inhibit progesterone production, so ensuring it is adequately excreted is crucial.
Hormone Health Intensive
Test, Don’t Guess!
When I first begin working with my clients who struggle with hormone imbalances, we dive into their hormone levels using the DUTCH Test, a test that maps out the HPA axis (hypothalamic-pituitary-adrenal axis), all sex hormones, and provides insights into how the body metabolizes estrogen.
HPA Axis and Estrogen Dominance Testing
The HPA axis is a set of interactions between the hypothalamus, pituitary gland, and adrenal glands, where they work together to maintain hormonal balance and respond to stress. This communication system plays a crucial role in regulating stress responses, mood, digestion, immune function, and energy balance in the body. Because estrogen dominance is a cause of low progesterone, zooming in on how your body metabolizes estrogen allows us to see how your body is breaking down estrogen and how it is naturally clearing it through detoxification pathways (liver). Deciphering these communication systems and identifying these patterns can provide insight into hormonal imbalance symptoms, how to address them, and promote overall well-being.