Do you experience PMS symptoms like mood swings, anxiety, low energy, or trouble sleeping? Maybe you’ve noticed spotting a few days before your period starts. It can be easy to think, “This is just how my body works,” or perhaps you’ve been told by your doctor that it’s normal.
But those symptoms could be signals from your body that something’s not quite right. Low progesterone might be a factor, and if you’re trying to conceive, it’s worth paying attention.
What is Progesterone?
Progesterone is a hormone produced by your ovaries after ovulation. It plays an important role in balancing estrogen and preparing your uterine lining for pregnancy. If fertilization occurs, progesterone levels continue to rise to support the pregnancy. If it doesn’t, progesterone drops, and menstruation begins.
Signs of Low Progesterone:
- Infertility
- Recurrent early miscarriages
- Irregular menstrual cycles
- Luteal phase defect (including a luteal phase shorter than 12 days)
- Polycystic ovary syndrome (PCOS)
- Endometriosis
- Ovarian cysts
- Weight gain, particularly around the midsection
- Difficulty losing weight
- Fatigue
- Insomnia
- Hot flashes
- Low libido
- Emotional fluctuations (including depression, anxiety, irritability, anger, and rage)
- Headaches or migraines
Progesterone and Fertility
When progesterone levels are low, it can prevent your uterine lining from fully developing, which may affect your chances of conceiving or increase the risk of early miscarriage.
How Can You Tell if Your Progesterone is Low?
Testing for progesterone is straightforward. You can request a blood test from your doctor, ideally about 7 days after ovulation. If you’re unsure of when you ovulate, you can use ovulation test strips to help determine the timing.
Ways to Support Progesterone Levels:
There are natural ways to support healthy progesterone levels. Here are a few:
- Vitex (Chasteberry): This herb has been shown to help boost progesterone and ease PMS symptoms. B sure to check with your healthcare provider first.
- Vitamin C: Adding foods rich in vitamin C, such as bell peppers, strawberries, and oranges, can support progesterone production.
- Magnesium: This mineral is great for hormone health. You can take 150-300mg at night or include magnesium-rich foods like spinach, almonds, and avocado in your diet.
- Reduce Caffeine and Alcohol: Both caffeine and alcohol can interfere with hormone balance, so cutting back may help.
- Manage Stress: Chronic stress increases cortisol levels, which can lower progesterone. Finding ways to manage stress, like through meditation or gentle movement, can support your hormone health.
