Progesterone is a natural hormone primarily produced by the ovaries, adrenal glands, and, during pregnancy, the placenta. It plays a vital role in the female reproductive system by regulating the menstrual cycle, preparing the uterus for implantation, and supporting a healthy pregnancy.
Beyond reproduction, progesterone contributes to overall health in several ways:
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Maintains bone health
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Regulates mood and sleep
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Supports brain function
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Protects against certain types of cancer
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Promotes cardiovascular health
Additionally, progesterone is considered a bioidentical hormone, meaning its chemical and structural composition is identical to the progesterone naturally produced by the body.
Symptoms of Low Progesterone Levels
Progesterone plays a vital role in regulating menstruation, supporting pregnancy, and maintaining overall hormonal balance. When levels drop too low, these essential functions can become disrupted, leading to a range of symptoms that affect reproductive health and overall well-being.
Common signs of low progesterone include:
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Irregular menstrual periods – cycles may be missed, late, or unusually short or long
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Spotting or cramping during pregnancy – indicating potential risks for miscarriage
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Infertility – difficulty conceiving due to irregular ovulation or inadequate uterine lining support
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Miscarriage – an increased risk due to the uterus not being properly prepared for pregnancy
Apart from reproductive health, low progesterone can also impact overall well-being, leading to:
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Mood swings, anxiety, or depression – progesterone plays a role in neurotransmitter regulation
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Sleep disturbances or insomnia – due to its calming effect on the brain
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Fatigue – often linked to hormonal imbalances
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Headaches or migraines – which may become more frequent with declining progesterone
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Breast tenderness – due to hormonal fluctuations
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Hot flashes or night sweats – especially during perimenopause
If you're wondering what causes low progesterone, aging is a natural factor that leads to a decline in hormone levels, including progesterone. This decline can result in irregular ovulation, disrupted menstrual cycles, and symptoms associated with perimenopause and menopause.
Where Can You Buy Natural Progesterone?
Natural progesterone products are often derived from diosgenin, a plant compound found in wild yam (Dioscorea villosa) and soybeans. Through laboratory processing, this compound is converted into bioidentical progesterone—chemically identical to the hormone naturally produced in the body.
Creams
Natural progesterone is most commonly available in cream form because it allows better absorption into the bloodstream by bypassing the digestive system, leading to improved bioavailability and more effective results. This method avoids digestive side effects such as nausea or upset stomach, which can occur with oral progesterone. Additionally, applying the cream to specific areas like the wrists, inner arms, or abdomen provides targeted relief for issues like PMS, menstrual irregularities, or menopausal discomfort.
Creams that support progesterone levels through natural ingredients like Period SOS or Menopause SOS are co-formulated with OB/GYNs, making them easy to apply, consistent in dosage, and effective in maintaining steady hormone levels. This makes them a convenient and efficient option for supporting hormonal balance. For best results, apply about ⅓ teaspoon of cream to areas such as the wrists, inner arms, abdomen, or thighs twice daily for 21 days, followed by a 7-day break before repeating the cycle.
Supplements
Supplements to increase progesterone naturally are available, but oral dosing is less effective because the liver breaks down up to 90% of the hormone before it reaches the bloodstream. This means you’d need a much higher dose (e.g., 100–200 mg orally) compared to topical creams (20–50 mg), which absorb directly through the skin and target tissues more efficiently. For symptom relief—especially during perimenopause—many experts recommend transdermal progesterone to avoid side effects like drowsiness while still balancing estrogen.
Suppositories
Progesterone suppositories are another effective way to deliver natural progesterone into the body. They are often prescribed for women who need higher doses of progesterone or for those who may not absorb enough from creams or oral supplements. Suppositories are typically used vaginally, though some can also be used rectally.
When used vaginally, progesterone suppositories are absorbed directly into the bloodstream through the vaginal tissues, allowing for targeted and efficient delivery of the hormone. This method bypasses the digestive system entirely, ensuring better bioavailability. They are often recommended for women experiencing infertility, hormonal imbalances, or those undergoing certain fertility treatments.
This form of progesterone is particularly beneficial for women seeking localized effects, such as supporting pregnancy in the early stages, as it helps maintain the uterine lining and supports pregnancy hormones.
Natural Progesterone Foods
Natural progesterone can be boosted through certain foods that contain nutrients or compounds known to help the body produce or maintain progesterone levels. While these foods do not directly contain progesterone, they support the body's natural hormone production by providing essential vitamins, minerals, and phytoestrogens. Some foods that increase progesterone naturally include:
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Vitamin C-rich foods: Such as citrus fruits, strawberries, bell peppers, and broccoli, can support progesterone production.
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Zinc-rich foods: Like pumpkin seeds, cashews, and chickpeas, are important for hormone synthesis and overall reproductive health.
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Magnesium-rich foods: Include leafy greens, nuts, seeds, and legumes, which play a role in balancing hormones and supporting progesterone production.
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Healthy fats: Found in avocados, olive oil, and fatty fish like salmon, which are important for hormone production.
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Cruciferous Vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, kale. These vegetables are known for their high content of vitamins, minerals, fiber, and antioxidants. They also contain compounds like indole-3-carbinol, which may support hormonal balance by promoting the detoxification of estrogen.
Including these foods in your diet may help support hormonal health and the body's natural ability to produce progesterone. However, it's important to note that these foods cannot directly replace progesterone therapy if needed. Always consult with a healthcare professional before making dietary changes for hormonal balance.
Other Ways to Naturally Increase Natural Progesterone
Supporting progesterone levels isn't just about using external products like creams or supplements. There are many small, manageable changes you can incorporate into your daily routine that can naturally help maintain and even boost your progesterone levels.
Reducing stress
Chronic stress leads to the overproduction of cortisol, which can interfere with progesterone production. Practicing stress-reducing techniques such as meditation, deep breathing, yoga, or mindfulness can help balance cortisol levels and, in turn, raise progesterone production.
Taking herbal supplements
Herbs like Vitex (chaste tree berry), maca root, and evening primrose oil have been shown to help balance hormone levels and boost progesterone synthesis. This is why we've carefully formulated Period SOS and Menopause SOS, incorporating these powerful, natural ingredients to support your hormonal health.
Getting regular sleep
Sleep plays a crucial role in hormone production, including progesterone. Aiming for 7-9 hours of quality sleep each night helps maintain a healthy hormonal balance. Poor or inadequate sleep can disrupt reproductive hormones, leading to imbalances.
If you're struggling with sleep, consider adding magnesium to your routine. Magnesium naturally helps soothe stress during hormonal fluctuations by balancing neurotransmitters. Our Super Rich Magnesium Lotion is designed to enhance sleep quality and support skin health. It combines the power of magnesium with nourishing ingredients for optimal hormonal balance, offering smooth application, rapid skin absorption, and a gentle formula that avoids gastrointestinal discomfort.
Maintaining a moderate weight
Maintaining a healthy weight is crucial for hormone regulation. Excess body fat can lead to an overproduction of estrogen and may disrupt the delicate balance with progesterone. Achieving a balanced weight through a healthy diet and exercise can support progesterone levels.
Exercising and being active
Moderate exercise can help regulate hormone levels. Activities such as walking, swimming, yoga, and light strength training promote overall hormonal balance. However, excessive exercise or overtraining can reduce progesterone levels, so balance is key.
Limiting exposure to xenoestrogens
Xenoestrogens are synthetic chemicals that mimic estrogen and disrupt hormonal balance, making it crucial to limit exposure to maintain healthy progesterone levels. These endocrine disruptors are commonly found in plastics, pesticides, and personal care products. To protect your hormonal health, consider using glass containers, choosing organic produce, and opting for non-toxic personal care products.
What Are the Benefits and Risks of Natural Progesterone?
Natural progesterone can offer numerous health benefits, particularly for women experiencing hormonal imbalances. However, like any supplement or treatment, it comes with both advantages and potential side effects. Understanding the benefits and side effects of using natural progesterone is essential for making an informed decision about its use and ensuring it supports your overall health and wellness.
Benefits
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Protecting the endometrium
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Preventing uterine cancer
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Maintaining HDL cholesterol levels
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Reducing symptoms associated with menopause
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Reducing adverse side effects of synthetic hormones
Side Effects
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Headaches
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Breast tenderness
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Mood swings
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Digestive issues
Final Thoughts
In conclusion, maintaining a healthy balance of progesterone is essential for overall well-being, particularly for reproductive and hormonal health. While there are a lot of ways to increase progesterone naturally like creams, supplements, and lifestyle changes can play a vital role in supporting hormone levels, it's important to approach hormonal balance holistically. Incorporating nutrient-rich foods, managing stress, prioritizing sleep, and limiting exposure to endocrine disruptors are simple yet effective ways to naturally support progesterone production. As always, it's recommended to consult with a healthcare professional before making any significant changes to your routine. By embracing these natural methods, you can promote a healthier, more balanced life.
