7 SIGNS YOU HAVE LOW PROGESTERONE AND WHAT TO DO
Signs of Low Progesterone & Natural Ways to Restore Balance
Progesterone is a crucial hormone for women's health, playing a key role in menstrual cycle regulation, pregnancy support, and overall hormone balance. When progesterone levels drop, it can lead to disruptive symptoms that affect daily life.
In this blog, we’ll cover the common signs of low progesterone and natural strategies to restore balance.
Signs of Low Progesterone
1. Irregular or Heavy Periods
Low progesterone can cause:
✔ Irregular cycles
✔ Heavy or prolonged bleeding
✔ Spotting between periods
This happens because progesterone regulates the shedding of the uterine lining. When levels are low, the lining may build up excessively or shed unpredictably.
2. Mood Swings & Anxiety
Progesterone has a calming effect on the brain by interacting with GABA receptors (a neurotransmitter that promotes relaxation). When progesterone is low, you may experience:
❌ Increased anxiety
❌ Irritability
❌ Mood swings
3. Insomnia & Poor Sleep
Progesterone also promotes restful sleep. Low levels can lead to:
❌ Trouble falling or staying asleep
❌ Frequent waking at night
❌ Waking up unrefreshed
4. Low Libido
Progesterone helps balance estrogen, which impacts sex drive and arousal. Low levels may result in:
❌ Decreased libido
❌ Difficulty with arousal
5. Headaches & Migraines
Hormonal imbalances, particularly low progesterone, can trigger:
❌ Frequent headaches
❌ Hormonal migraines, especially before or during your period
6. Breast Tenderness
Progesterone regulates breast tissue growth and development. Low levels can lead to:
❌ Breast swelling
❌ Tenderness
❌ Fibrocystic breast changes
Natural Ways to Support Progesterone Levels
1. Eat a Nutrient-Dense Diet
Support hormone production by eating:
✔ Leafy greens & colorful vegetables (rich in antioxidants)
✔ Healthy fats (avocado, omega-3-rich fish, nuts, seeds)
✔ High-quality protein (grass-fed meats, wild-caught fish, eggs)
These key nutrients help support hormone balance and progesterone production.
2. Manage Stress
Chronic stress depletes progesterone because the body prioritizes making cortisol (the stress hormone) over reproductive hormones. Combat stress with:
✔ Meditation & deep breathing
✔ Yoga & gentle movement
✔ Time in nature
3. Support Gut Health
Your gut health plays a major role in hormone regulation. Improve digestion by:
✔ Eating fermented foods (sauerkraut, kefir, kimchi)
✔ Incorporating prebiotics & probiotics
✔ Seeking support for digestive distress
Untreated gut issues can contribute to hormonal imbalances over time.
4. Use Herbal Remedies
Certain herbs can naturally support progesterone levels:
🌿 Chasteberry (Vitex) – Helps regulate the menstrual cycle and promote progesterone production
🌿 Maca Root – Supports overall hormone balance and energy levels
Consult a Functional Practitioner before starting herbal remedies to ensure they’re right for you.
5. Consider Natural Progesterone Therapy
For some women, bioidentical progesterone (in creams or suppositories) may be recommended to help restore balance. Work with a qualified provider to determine if this is right for you.
Take Control of Your Hormone Health
If you’re experiencing symptoms of low progesterone, don’t ignore them! Restoring balance can improve:
✔ Mood & energy levels
✔ Menstrual cycle regularity
✔ Sleep quality & libido
📆 Book a Free Consultation
As a Functional Diagnostic Nutrition Practitioner specializing in women’s health, I can help you:
✅ Identify the root causes of your hormone imbalances
✅ Create a customized plan for optimal progesterone production
✅ Support your body's natural hormone balance
Don’t let low progesterone control your life. Take the first step toward hormonal balance and better well-being today!