Best Progesterone Rich Foods to Manage PMS and Menopause Now

Most women do not consume enough progesterone-rich foods.  Progesterone is an important hormone that helps to regulate the menstrual cycle and promote fertility.  Additionally, it helps to reduce inflammation and relieve some symptoms of menopause.  Fortunately, adding delicious and nutritious foods to your diet to increase progesterone levels is easy.  

This article provides you with more than 40 foods to add to your shopping list. Undoubtedly, you already eat many of them, but not often enough or in sufficient amounts. Additionally, it discusses other ways to increase progesterone naturally. Please note. The information provided here is for general health education. Furthermore, it is not intended as a substitute for medical advice, diagnosis, or treatment of any health condition.

Understanding How Progesterone Works

Progesterone is a sex hormone that occurs naturally in the body.   Both men and women need it for overall health.  However, it is crucial for women because it relates to fertility, a healthy pregnancy, menopause, and overall health. 

Both estrogen and progesterone play critical roles in the menstrual cycle and pregnancy in women. The ovaries and the corpus luteum produce progesterone. Notably, progesterone’s role in fertility and pregnancy is to:

• Thicken the uterine lining in preparation for a fertilized egg
• Help maintain a healthy pregnancy by suppressing contractions of the uterus
• Promote the growth of the placenta

Progesterone levels can drop during certain stages of the menstrual cycle. In younger women, this often leads to severe cramps and heavy or irregular periods. On the other hand, it may lead to hot flashes, night sweats, and other discomforts in perimenopausal and menopausal women. In addition, low progesterone levels can also contribute to infertility and early miscarriages.

Role of Progesterone in the Body

Optimal levels of progesterone in the body helps to:

• Regulate the menstrual cycle
• Predict ovulation  
• Maintain optimum fertility
• Reduce the risk of miscarriages
• Maintain an optimal sex drive
• Maintain healthy brain function
• Support thyroid function
• Maintain bone density
• Improve memory and cognition
• Maintain healthy bones and prevent osteoporosis
• Improve bladder function
• Regulate fluid balance
• Aid optimal sleep
• Protect against endometrial and uterine cancers
• Maintains healthy hair, skin, and nails
• Regulate blood sugar and insulin level
• Maintain healthy thyroid levels
• Aid milk production in breastfeeding women
• Maintain healthy breast tissues

Effects of Low Progesterone Levels

The sex hormones are produced mainly by the ovaries, and their levels fluctuate monthly during a woman’s cycle.  Notably, their levels drop during menopause.  However, sometimes there is a drop in progesterone production due to high estrogen levels.  Indeed, this leads to estrogen dominance.  This imbalance often triggers:

• Endometriosis
• Polycystic ovary syndrome (PCOS)
• Uterine cancer
• Fibroids
• Breast cancer

Signs and Symptoms of Low Progesterone

. Some of the symptoms of low progesterone include:

• Premenstrual syndrome (PMS)
• Irregular menstrual cycle
• Painful periods
• Menstrual migraines
• Very heavy menstrual flows
• Abnormal uterine bleeding
• Infertility issues, difficulty getting pregnant
• Hot flashes
• Night Sweats
• Mood swings and irritability
• Weight gain
• Bloating
• Fluid retentions
• Ovarian cysts

If you suspect you have low progesterone, consult your healthcare provider for proper diagnosis and treatment.  Depending on your diagnosis, they may prescribe birth control pills, hormone replacement therapy, or an over-the-counter progesterone cream.

Many will also recommend a list of progesterone-rich foods.

6 Important Nutrients in Progesterone-Rich Foods

Several plant compounds contain nutrients to help the body balance hormones and increase progesterone production naturally. Indeed, these nutrients need to be included in a healthy diet. They are especially essential if you’re trying to conceive, relieve symptoms of menopause, and minimize the discomforts of PMS and PCOS.

Healthy Fats

Healthy fats are building blocks for hormones.  Indeed, they increase progesterone levels naturally.  Specifically, omega-3 and omega-6 essential fatty acids are vital during ovulation.  Thus, women trying to get pregnant should consume adequate amounts of fats in their diet.

Excellent sources of healthy fats include:

• Avocado
• Olive oil
• Canola oil
• Avocado oil
• Grape seed oil
• Salmon
• Mackerel
• Sardines
• Tuna
• Walnuts
• Pecans
• Almonds
• Flax seeds
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Fortified foods (dairy, plant milk, eggs, etc.)

Magnesium

As mentioned in another post, magnesium is sometimes referred to as the body’s spark plug.  Indeed, it is the fourth most common mineral stored in the body. Furthermore, magnesium plays a role in more than 300 enzyme systems and 600 biochemical reactions in the body.

Magnesium is vital for creating and regulating estrogen and progesterone. Specifically, it regulates follicular stimulating hormone (FSH), luteinizing hormone (LH), and thyroid stimulating hormone (TSH).  Thus, it is one of the nutrients that naturally boost progesterone levels.   

Many of the symptoms of magnesium deficiency are the same for low progesterone.  Indeed, it is a critical nutrient for women experiencing menopause, PMS, PCOS, adrenal fatigue, and other issues relating to the hormone cycle. 

Foods rich in magnesium include:

• Dark chocolate (70% cocoa or higher)
• Green leafy vegetables
• Pumpkin seeds
• Chia seeds
• Quinoa
• Wheat bran
• Whole grains
• Oats (steel-cut, rolled)
• Oat bran
• Avocado

Zinc

Zinc is a crucial mineral to ensure fertility.  Specifically, zinc nourishes the ovarian follicles and stimulates the pituitary gland.  This stimulation triggers the pituitary gland to secrete and release follicle-stimulating (FSH) hormones.  In turn, this process promotes ovulation and stimulates the ovaries to produce progesterone. 

Excellent and good sources of zinc:

• Oysters
• Lobster
• Crab
• Red meat
• Beef and chicken livers
• Poultry
• Dairy products
• Dark chocolate
• Beans and peas
• Nuts  
• Seeds 
• Fortified breakfast cereals

Interestingly, oysters contain more zinc per serving than any other food.

Fiber

Fiber plays a role in hormone balance.  Specifically, a high-fiber diet helps to reduce the absorption of estrogen.  In turn, this boosts progesterone production and helps it work more effectively.  Unfortunately, Americans do not consume enough dietary fiber.  Thus, most women need about 25 grams of fiber, while men need about 30 grams.  In addition, to hormone balance, a high-fiber diet helps to:

• Prevent constipation and keeps the colon healthy
• Lower risk of colon cancer, diverticular disease, and heart disease 
• Provide fuels for healthy gut bacteria
• Keep your stomach full longer
• Support weight loss
• Reduce cholesterol level
• Reduce blood sugar levels

Foods rich in fiber include:

• Beans
• Peas and lentils
• Broccoli
• Cauliflower
• Cabbage
• Brussel sprouts
• Whole grains
• Wheat bran
• Oat bran
• Oats
• Avocado
• Figs
• Raspberries
• Blueberries
• Blackberries
• Soursop
• Leafy vegetables
• Flaxseed
• Chia seeds
• Sunflower seeds
• Quinoa
• Popcorn
• Almonds
• Walnuts
• Pecans
• Cashew
• Dark chocolate
• Apples
• Pears

Vitamin C

Foods high in vitamin C also help to increase progesterone levels.  Indeed, high levels of vitamin C are needed in the ovaries for hormone production and maintenance.  Notably, the body absorbs high levels of vitamin C just before ovulation and stimulates progesterone production.

Excellent sources of vitamin C include:

• Oranges
• Grapefruits
• Lemons
• Tangerines
• Mandarins
• Pomelos
• Kiwi
• Raspberries
• Blueberries
• Blackberries
• Papaya
• Soursop
• Tomatoes
• Broccoli
• Cauliflower
• Cabbage
• Brussel sprouts

Vitamin B6

Vitamin B6 is important for normal brain development and for keeping the nervous system and immune systems healthy.  Additionally, it balances different hormones.  Thus, a deficiency of vitamin B6 can lead to an imbalance of estrogen and progesterone. 

Good sources of vitamin B6 include:

• Poultry
• Salmon
• Tuna
• Beef and chicken livers
• Beans
• Peas and lentils
• Bananas
• Cantaloupes
• Papayas
• Oranges
• Grapefruits
• Tangerines
• Green leafy vegetables
• Fortified breakfast cereals

Best Progesterone Rich Foods

It is important to note that there is no scientific evidence to suggest that any given food directly increases progesterone levels in the body. So, why is that? Well, progesterone is a hormone, and it is not present in foods. However, certain nutrients in foods help support hormone balance. Thus, it is important to eat a healthy diet consisting of foods from all food groups. Some of the best foods to consume include:

Dark Chocolate

Dark chocolate with 70% cacao provides magnesium that contributes to hormonal balance.  It also contains compounds to lower cortisol and boost the mood-impacting hormones serotonin and dopamine. We love Dove Deep Dark Chocolate.

Nuts

Nuts provide protein, healthy fats, magnesium, zinc, and fiber.

• Walnuts
• Pecans
• Almonds
• Peanuts
• Pistachios
• Cashews
• Peanuts
• Etc.

Beans and Peas

Beans and peas are part of the legume family.  These foods are good sources of protein, fiber, magnesium, potassium, and several B vitamins.

• Black beans
• Kidney beans
• Lima beans
• Garbanzo beans (chickpeas)
• Black-eyed peas
• Soybeans
• Edamame
• Etc.

Seeds

Seeds provide healthy fats, fiber, Vitamin E, and antioxidants. Most importantly, omega-3 fatty acids maintain healthy cell membranes and promote blood flow to the uterus, which increases progesterone secretion. Additionally, seeds contain Vitamin E, which reduces PMS symptoms.

• Flax seeds
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Hemp seeds
• Sesame seeds
• Etc.

Berries and Citrus Fruits

Berries and citrus fruits contain vitamins, minerals, fiber, antioxidants, and other disease-fighting nutrients. 

• Raspberries
• Blueberries
• Blackberries
• Strawberries
• Goldenberries
• Loganberries
• Lingonberries
• Goji berries
• Oranges
• Grapefruits
• Mandarins
• Tangerines
• Pomelos
• Kiwis

Fatty Fish and Shellfish

Fish are excellent sources of healthy fats, which are essential for hormone production. On the other hand, shellfish are good sources of zinc, which is essential for fertility.

• Salmon
• Mackerel
• Sardines
• Tuna
• Oysters
• Lobsters
• Crabs

Poultry and Meat

Poultry and meat are excellent sources of protein, vitamin B6, and zinc, which are necessary for boosting progesterone.  If you eat meat, consume grass-fed, free-range, and antibiotic-free animals.   

Herbals and Supplements to Boost Progesterone Naturally

Certain herbs may boost progesterone levels (alone or combined with others). The information on herbal and natural remedies is for general health education. Indeed, it is not intended as a substitute for medical advice, diagnosis, or treatment of any health condition. Make sure to consult your doctor before taking any herbs or supplements.

Vitex (Agnus Castus)

Vitex (also known as chasteberry) is used alone as a supplement or in herbal medicine preparations to treat various conditions in women.  Indeed, it is used to:

• Balance estrogen and progesterone during the menstrual cycle
• Improve fertility, especially for women with luteal phase defect
• Relieve menstrual abnormalities
• Reduce breast tenderness
• Promote lactation and boost milk production
• Prevent hemorrhaging after childbirth

Vitex capsules are sold online and in health food stores.

Note: It should not be used during pregnancy.

Maca (Lepidium meyenii, Lepidium peruvianum)

Maca, also known as Peruvian ginseng, is a cruciferous vegetable in the mustard family.  It is related to radishes and turnips.  Maca root is used in herbal medicine.  Indeed, it is used in traditional medicine to:

• Boost energy levels
• Maintain overall health and well-being
• Treat infertility in women
• Increase libido in postmenopausal women
• Treat menopausal symptoms (hot flashes, night sweats, etc.)

Maca capsules and powder are sold online and in health food stores.

Note: Pregnant or lactating women should not use maca.  Furthermore, women at high risk for hormone-sensitive cancers (uterine, ovarian, breast, and endometrial) and uterine fibroids should not take it.

Wild Yam (Dioscorea villosa, Dioscorea alata)

Wild yam is used in traditional medicine as a “natural alternative” to balance female hormones.  The bulbs and roots of the plant contain a compound, diosgenin, which mimics progesterone and estrogen in lab animals.  Scientific studies with humans are limited.  However, a few small studies suggest that it may help to:

• Boost progesterone levels
• Relieve night sweats and hot flashes
• Treat inflammation and muscle spasms
• Relieve menstrual cramps
• Treat asthma and cough

More scientific studies are needed to show its effectiveness.

Wild yam capsules, liquid, powder, and creams are sold online and in health food stores.

Evening Primrose Oil (Oenothera biennis)

Evening primrose oil comes from the seeds of the evening primrose plant.  It contains gamma-linolenic acid (GLA), which is an omega-6 essential fatty acid.  Notably, GLA has anti-inflammatory effects on the body.  Evening primrose oil is used in herbal medicine.  Indeed, it is used to:

• Reduce the symptoms of PMS
• Relieve symptoms of fibrocystic breast disease
• Treat eczema
• Relieve nerve pain in people with diabetes

More scientific studies are needed to show its effectiveness.

Evening primrose oil gel capsules and cold press oils are sold online and in health food stores.

How to Increase Progesterone Naturally with Lifestyle Changes

In addition to eating a healthy diet, here are several lifestyle factors that increase progesterone levels:

1. Reduce stress. Stress causes a spike in cortisol, also known as the stress hormone. Stress disrupts the balance of hormones in the body, including progesterone. Stress-reducing activities such as yoga, meditation, and exercise help promote progesterone production.
2. Get enough sleep. Indeed, we are a sleep-deprived nation. Sleep plays a crucial role in hormone regulation, and getting enough sleep helps to support the production of progesterone.
3. Maintain a healthy weight. A high basal metabolic index (BMI) may indicate estrogen dominance. Thus, having a healthy BMI is good for hormone balance and fertility.
4. Exercise in moderation. Did you know that too much exercise affects your menstrual cycle? Indeed, over-exercising can lead to hypothalamic amenorrhea. This, in turn, leads to low progesterone and irregular periods or no periods. Exercise is good for overall health. However, too much may be harmful.
5. Avoid exposure to environmental toxins. Notably, certain toxins in the environment, such as pesticides and plastic, disrupt the balance of hormones in the body. Additionally, environmental toxins often cause insomnia, mood swings, and brain fog. Avoid these as much as possible.

Frequently Asked Questions

What foods have the most progesterone?

Progesterone is a hormone that is produced by the ovaries in women and by the adrenal glands in both men and women. Progesterone cannot be directly obtained from food. A healthy diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, and lean protein, can support overall health and hormonal balance.

Does vitamin D increase progesterone?

Limited evidence suggests that vitamin D supplements may modestly increase progesterone levels. However, more research is needed to support this.

What is the main ingredient in progesterone creams?

The main ingredient in progesterone creams is usually natural progesterone. This comes from plants such as wild yams or soybeans. Indeed, it is important to read the ingredients list on the label.

Do bananas increase progesterone?

No scientific evidence suggests that bananas directly increase progesterone levels in the body. However, bananas are a nutritious food that can be part of a healthy diet, which can help support overall hormonal balance.

Does low progesterone cause hair loss?

Low progesterone levels can contribute to hair loss in some individuals, as hormonal imbalances can affect hair growth. However, hair loss can also be caused by various factors, such as stress, genetics, medication, and certain medical conditions. Indeed, it is important to talk to your healthcare provider about your hair loss. Once that is established, they will determine the best course of treatment.

How can I boost my progesterone levels?

A healthy lifestyle can help boost progesterone levels in women who are trying to conceive, relieve the discomforts of PMS and PCOS, and manage menopause symptoms.

1. Eat a healthy diet.
2. Limit alcohol and caffeine intake.
3. Maintain a healthy weight.
4. Get 7-8 hours of sleep at night.
5. Manage your stress.
6. Exercise for at least 30 minutes most days of the week.

Now, It’s Your Turn

Well, I hope you feel more educated about the importance of adding more progesterone-rich foods to your diet. Indeed, foods that are rich in progesterone are beneficial to women in all stages of their lives. However, while consuming these foods to support progesterone production is important, they are not a replacement for medical treatment. Thus, if you suspect you have low progesterone levels, consult with a healthcare provider for proper diagnosis and treatment.

I think you will also enjoy the blog posts on magnesium for menopause,  essential oils for menopause, apple cider vinegar for hot flashes, and intermittent fasting for women over 40,

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