Vitamin B6, or pyridoxine, may be a valuable supplement for women looking to raise their progesterone naturally. Studies show that taking 200-800 mg of vitamin B6 per day may increase progesterone levels and curb symptoms of premenstrual syndrome.
In its active form, vitamin D increases progesterone and estrogen levels, maintains a healthy uterine lining, and reduces the risk of developing polycystic ovary syndrome and endometriosis.
Progesterone levels fluctuate throughout your menstrual cycle. Levels rise after ovulation and continue to rise if pregnancy occurs. Your healthcare provider is the best person to determine what your progesterone level should be depending on where you are in your menstrual cycle or if you're pregnant.
Vitamin B6 is absolutely essential for the development of the corpus luteum – this gland is produced in the ovary after the egg has been released and it is what makes the hormone progesterone. Therefore B6 is necessary for balanced hormones and preventing progesterone deficiency.
One cause of progesterone imbalance is estrogen dominance by outside factors such as environmental hormones (i.e., xenoestrogen) found in the foods you eat. Other causes of diminished progesterone include insulin resistance, chronic stress, poor nutrition, and insufficient exercise.
Magnesium plays a very important role in hormone regulation and is therefore one of the nutrients that boost progesterone levels.
Other possible benefits of folic acid supplementation include: A lower the risk of congenital heart defects. A lower risk of preterm birth and a lower risk of low-birth-weight babies. Increased progesterone levels and a lower risk of irregular ovulation.
Obesity, chronic stress and a poor diet can contribute to low progesterone, but there are also other causes, including: Hypothyroidism (underactive thyroid) Hyperprolactinemia (elevated prolactin) Low cholesterol.
Vitamin D has a biologically plausible role in female reproduction. In human ovarian tissue, 1,25(OH)2D3 stimulated progesterone production by 13%, estradiol production by 9%, and estrone production by 21% (20).
The most noticeable manifestation of low progesterone levels is irregular periods and short cycles, but sometimes symptoms like premenstrual spotting may appear. Other symptoms may include mood changes, sleep disturbances, anxiety, and depression. Progesterone affects the regulation of fluid levels in the body.
Vitamin C is absorbed in large amounts just before ovulation and stimulates the production of progesterone. Include plenty of citrus fruits, kiwi, tomatoes, broccoli, cabbage, bell peppers and other Vitamin C rich foods, which also aids in the absorption of iron from plant sources.
Serum concentrations of estradiol and progesterone were significantly increased when combined with coenzyme Q10 (p <0.05 and p <0.001, respectively.
Walnuts. Certain components in walnuts called plant sterols can stimulate the production of progesterone in women. Try adding some to oatmeal and baked goods. Walnuts are also rich in vitamin B6, which which also helps to raise progesterone production.
I most often recommend magnesium glycinate or bis-glycinate. This form of magnesium has an affinity for nervous tissue, is highly absorbable and is very well tolerated. It has the least laxative effect of all forms of magnesium.
Magnesium fuels healthy mitochondria which are important for hormonal health because steroid hormones are made in the mitochondria. Magnesium normalizes the action of progesterone on the central nervous system, which is how it relieves symptoms of PMDD, migraines, and perimenopause.
Due to this, the healthy fat composition in primrose oil is the main mechanism for how it can increase progesterone naturally. It has been found to be beneficial in managing PMS symptoms which are tied to lower progesterone levels. This is why evening primrose oil is one of the herbs to increase progesterone.
In addition to healthy fats, avocados contain plant sterols which can help block estrogen absorption and promote progesterone production.
Nuts (especially walnuts) and seeds (particular sesame and sunflower) are loaded with minerals like zinc and magnesium that work to boost progesterone levels and keep estrogen levels in check.
Regular exercise has been shown to reduce estrogen levels by 18.9% and progesterone levels by 23.7%. These decreases are found to be most pronounced during the luteal phase of a cycle. Of note, progesterone is more sensitive to body stress than estrogen.