8 Ways to Naturally Increase Your Progesterone Levels

If you’re suffering from a wide range of hormonal issues and you don’t know what’s causing them, you might want to consider your progesterone levels. Progesterone is a natural hormone that is primarily manufactured by the ovaries following ovulation in a person’s monthly cycle.

Many suffer from low levels of this hormone for a number of reasons including exposure to a growing number of chemicals in food, air and water, known as xenoestrogens. Xenoestrogens mimic the body’s own estrogen but are much stronger than human estrogen, which throws off the body’s delicate hormonal balance.

There are many signs and symptoms of low levels of progesterone, which include:

Anxiety or Irritability

Autoimmune conditions such as allergies, asthma, or hives

Dry skin

Excessive or lengthy bleeding times during menstruation

Feeling cold or having cold hands or feet

Fibrocystic breast disease

Hair loss


Heart palpitations

Hot flashes

Inability to sweat

Infertility that is not linked to menopause


Loss of bone density or osteoporosis

Low libido


PMS symptoms like anxiety, bloating, breast tenderness, headaches, menstrual spotting, sleep disruptions, water retention and/or weight gain

Short menstrual cycles (usually less than 28 days)

Spider veins/Varicose veins

Water retention

Fortunately, there are some excellent natural options that you can use to boost your progesterone levels.

Reduce Xenoestrogens

First, reduce your exposure to xenoestrogens such as bisphenol A (BPA) found in many plastic water bottles, children’s toys and other plastic consumer products. Other xenoestrogens include: phthalates (which are found in plastics, pharmaceutical drugs, cosmetics, insecticides and even baby care products), perfluorooctanoic acid (PFOA, which is found in most non-stick cookware), propyl gallate (used in oils and oil-based products to prevent them from going rancid), 4-hexylresorcinol (which is used to prevent shrimp and other shellfish from discoloring).

Of course, there are many other sources of xenoestrogens so it is best to avoid plastics as much as possible, choose all-natural cosmetics and body care products, reduce your exposure to pharmaceutical drugs (don’t discontinue any without your doctor’s approval and assistance), and choose natural cookware like cast iron or PFOA-free cookware. Avoid foods containing artificial colors, flavors, preservatives and other synthetic ingredients.

Eliminate Dairy 

Cow’s milk and the ice cream, cheeses, whipped cream and other dairy products made from it typically contain bovine growth hormones, which may disrupt our natural hormonal balance. Additionally, cow’s estrogen, which is found in cow’s milk, is much stronger than our own human estrogen and can throw off our balance of estrogen to progesterone. It’s best to avoid dairy products if you suffer from low levels of progesterone.

Choose Only Organic Meat

If you eat meat, choose only organic varieties since eggs, poultry, beef and other animal products tend to contain unnatural hormones that throw off our delicate progesterone balance. Better yet, reduce your consumption of these foods.

Vitamin C

Taking vitamin C, also known as ascorbic acid, is actually one of the best things you can do to boost your progesterone levels. Research in the journal Fertility and Sterility found that ascorbic acid supplementation had a positive effect on progesterone levels.


Also known as vitex, chasteberry is believed to increase the release of luteinizing hormone in the pituitary gland within the brain, which raises progesterone and helps to normalize the second half of the menstrual cycle. A typical dose is 500 to 1000 milligrams daily. In a study of women with low progesterone by scientists at the Stanford University School of Medicine, women with low progesterone increased their fertility rates after taking chasteberry for 6 months.

Evening Primrose Oil

Evening primrose oil has been touted as a progesterone-boosting supplement. Take 1000 to 2000 milligrams per day with food.

Choose Progesterone-Stimulating Foods

Some of the best foods that boost our progesterone levels include: beans, broccoli, Brussels sprouts, cabbage, cauliflower, kale, nuts, pumpkin, spinach and whole grains. Of course, you can eat other foods, simply try to include some of these ones into your daily diet.

Bioidentical Progesterone Cream

If you’ve tried everything else consistently and are still having issues, then you may wish to consider bioidentical progesterone cream, which is usually derived from diosgenin—a natural compound found in wild yam. When a small amount is rubbed onto the skin for 14 days prior to menstruation, the cream can result in an increase of progesterone levels. Work with a naturally-minded doctor skilled at working with bioidentical progesterone, if you choose to go this route; however, most people find that making dietary changes and incorporating more chasteberry, foods that boost progesterone production and evening primrose oil find they can restore progesterone balance without using hormones. NOTE: bioidentical progesterone cream is NOT the same as progestins, the latter of which are not natural.

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Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include the vegan cookbook: The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life.



Jack Y
Jack Y2 months ago


Jack Y
Jack Y2 months ago


John J
John J2 months ago

thanks for sharing

John J
John J2 months ago

thanks for sharing

Jennifer S
Past Member 5 months ago

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Marie W
Marie W5 months ago

Thanks for sharing.

Anna R
Past Member 11 months ago

Thank you

Chad Anderson
Chad A12 months ago

Thank you.

Greta L
Past Member 12 months ago


Carole R
Carole R12 months ago

Thanks for the information.