Signs of Low Progesterone (and What to Do About It)

5 Aug

When was the last time you thought about your progesterone levels? And what if I told you that progesterone matters even if you’re not trying to conceive? In this post, we’ll dive into the signs and symptoms of low progesterone, as well as three simple strategies to support healthy progesterone levels.

Signs of Low Progesterone

Low progesterone often lurks behind the scenes unnoticed until it causes significant challenges, especially for those trying to conceive. So what are the signs that you could have low progesterone levels?

Infertility: Difficulty conceiving not attributable to other factors can be an indicator of low progesterone levels. For some women, improving progesterone levels is a crucial step towards achieving pregnancy.
Recurrent miscarriage: Progesterone plays a critical role in maintaining a pregnancy. Multiple miscarriages might signal inadequate progesterone levels.
Irregular periods: Pay attention to the regularity of your menstrual cycle. If you experience unpredictable or inconsistent periods, it might be linked to hormonal imbalances, including low progesterone.
Headaches and migraines: Hormonal fluctuations, including a drop in progesterone, can trigger headaches and migraines in some individuals.
Spotting between periods: If you notice light bleeding or spotting between your periods, it may be caused by levels of progesterone that are too low to hold the endometrium in place.
No period: Absence of menstruation, known as amenorrhea, naturally results in low progesterone because ovulation is required for its production.
Tender breasts around menstruation: Hormonal fluctuations during the menstrual cycle can cause breast tenderness, and low progesterone might contribute to this discomfort.
Low mood and anxiety: Progesterone is intricately linked to mood regulation, and insufficient levels can lead to feelings of anxiety or low mood.
PMS (Premenstrual Syndrome): Experiencing intense PMS symptoms, such as mood swings, bloating, and cramping, might be a result of hormonal imbalances, including low progesterone.

Seek Clarity through Testing

If you suspect low progesterone levels might be affecting your health, it's crucial to seek confirmation through proper testing. A simple blood test, taken seven days after ovulation, can provide valuable insights into your progesterone levels and help you make informed decisions about your health.

Strategies to Support Normal Progesterone Levels

Now that we've explored the signs of low progesterone and the importance of testing, let me equip you with three practical strategies to support and balance progesterone levels naturally:

Boost your zinc intake

Zinc is a vital nutrient for the formation of the corpus luteum (a functional structure that remains on the ovary after ovulation and pumps out progesterone. Including zinc-rich foods like pumpkin seeds, legumes, and whole grains in your diet can help support healthy progesterone levels.

The RDI for women is 8 mg/day.
- 1/4 cup pumpkin seeds = 2.5 mg zinc
- 1 oyster = 5.5 mg zinc
- 2 eggs = 1 mg zinc

Eat flaxseeds daily

Flaxseeds are a great source of lignans, which can help modulate hormone levels, including progesterone. Studies have found that flaxseeds lengthen the luteal phase and resulted in significantly higher progesterone/oestradiol ratios. For best results, consume 2 tbsp of ground flaxseeds every day. Blend into a smoothie or mix into porridge or soup.

Just to be clear: I’m not talking about seed cycling - this practice isn’t supported by research, although it isn’t likely to cause harm.

Consider supplementing Vitex

Vitex, also known as chaste tree, is a herb that can regulate ovulation and thus influence progesterone production. Caution: Please do not self-prescribe Vitex, as it isn’t approproate for everyone. Consult a naturopath or herbalist for individual advice and to ensure the Vitex supplement you purchase is high-quality and at the right dose for you.

Understanding the importance of progesterone and recognising the signs of low levels is an important piece of the puzzle when it comes to optimising health and fertility. By being proactive and implementing these three simple strategies, you can take charge of your well-being and support balanced progesterone levels naturally. Remember, knowledge is power, and with the right tools and guidance, you can navigate life's hormonal challenges with confidence and grace. Here's to a healthier, happier you!

ABOUT THE AUTHOR

Gemma is a fertility and women’s health naturopath in Auckland, New Zealand. She is a mother to 3-year-old Laura and an avid (perhaps slightly obsessive) cook. In her spare time, you’ll find her rummaging through her cookbook collection, hitting up local restaurants or pottering in the veggie garden.

Bookings: Naturopathic Fertility Appointments in Auckland

This blog post is not intended to replace medical advice. Always seek medical advice before making decisions about your health.

Gemma McLeod