how to boost progesterone naturally

10 Best Herbs to Increase Progesterone Levels Naturally Without Any Medication

How to naturally increase progesterone without using any medication

Progesterone plays a major role in a woman’s libido, menstrual cycle, and overall energy levels. So If your Progesterone levels are low and you’re sick and tired of taking pills all the time or you feel like they do you more harm than good, then it’s time to give these natural solutions a try. 

  • In this article, you’ll learn how to increase progesterone naturally just by herbs, food, and some very important lifestyle changes.

 I personally tried most of them and they’re really effective!

But before I show you how to boost your progesterone, let’s talk about what is it exactly and what have you possibly done that made it low in the first place

What is progesterone and what does it do?

Progesterone is a sex hormone that is produced in the ovaries. Once ovulation occurs, progesterone starts to rise during the luteal phase. It is responsible for preparing the uterus for pregnancy and supports a healthy pregnancy, helping to regulate the menstrual cycle. It is involved in endometrial thickening, breast development, and vascular development.

Why you should fix your progesterone levels?

Besides the major roles that I mentioned above, there are so many other benefits to having optimal progesterone levels; I’ll only mention the major ones such as:

  • Better mental clarity
  • Better sleep
  • Healthy menstrual cycles
  • Better fertility
  • Maintain healthy bones and joint function. 

But before we discuss the solutions I want you to get a clear vision on what exactly causes low progesterone 

what happens when progesterone levels drop?

 I believe that since you’re already here reading this article, this means that you already know what most of the symptoms are and you’re looking for solutions; but still I’ll mention them so you can understand your body’s signals more next time.

So some of the major symptoms are: 

  • Fatigue
  • Low libido
  • Difficulty getting pregnant
  • Risk of Miscarriage 
  • Irregular periods and changes in cycles lengths
  • Anxiety and/or stress
  • Difficulty sleeping
  • Risk of breast cancer

What can cause low progesterone levels?

There can be many reasons why someone might have low progesterone levels. One example would be if they were going through 

  • Chronic stress:

I already talked about this whole topic in another post and how can cortisol really affect your menstrual cycle.

  • Menopause:

During menopause, a woman’s body begins to produce less progesterone, this is a normal thing, however, it can still impact your body and health when facing the progesterone drop symptoms.

  • Polycystic ovarian syndrome (PCOS):

A polycystic ovarian syndrome is a condition that affects the ovaries and hormones in women. One of the hormones that can be affected is progesterone.

  • Thyroid disorder:

A thyroid disorder may cause a decrease in progesterone. This is because the thyroid gland helps to regulate the production of hormones. So when the thyroid is not working properly, it can lead to a decrease in progesterone.

  • Bad diet:

High inflammation caused by processed food, weight gain, and also food with high sugar levels all can affect progesterone badly

  • Lack of sleep:

Your sleeping schedule is very bad for your health and I’m sure you’re already aware of that. But what you may not be aware of is that lack of sleep or not getting enough sleep can decrease progesterone levels in your body since it increases the production of cortisol. I talked about this in the stress and menstrual cycle post so go check it!

  • Excessive exercise:

Excessive exercise can cause a woman’s progesterone levels to drop because it puts stress on the body. But this is usually for athletes or those with a very hard training schedule so if you workout regularly that’s fine, and it’s actually good for your progesterone.

Now that you know why it’s important for you to increase your progesterone levels; here are some of the best herbs for progesterone.

I personally use most of them during the second phase of my menstrual cycle (the luteal phase). Try to use one herb at a time and don’t combine them. Also always check with your doctor to see if these herbs are safe for you!

Herbs to Increase Progesterone Levels

There are a lot of herbs that can help you boost your progesterone naturally, you can of course try some of them and see which works best for you or you can try them all but do not try them all at the same time. Of course, Some of these herbs can be taken as supplements, while others can be added to food or drinks. Here are a few of the most popular herbs that have been proven to have this boosting effect on progesterone:

  • Black cohosh

This is a herb that has been traditionally used to treat menstrual problems and other hormone-related issues. A recent study found that black cohosh may help increase progesterone levels in women who are struggling with infertility.

  • Chasteberry

This is another herb that has been shown to help increase progesterone levels. Chasteberry has been used for centuries to treat a variety of issues related to the female reproductive system. 

  • Red Raspberry Leaf:

This amazing herb doesn’t only have a soothing effect on the uterine muscles but also it’s very rich in Phyto-progesterone which can help increase progesterone levels in your body.

  • Green tea:

You probably already drink green tea, but if you don’t I’d suggest you start because it can increase progesterone and reduces estrogenAlso, Green tea contains polyphenols, which are plant-based chemicals that have been shown to have a number of health benefits, including boosting hormone production. And, green tea is a good source of magnesium, which is known to be important for hormone health. 

  • Maca root:

Maca is a Peruvian plant that has been traditionally used for its fertility-enhancing properties. New research suggests that maca may also increase progesterone levels. Maca may help to increase progesterone levels and improve the chances of a healthy pregnancy.

Check this post to learn more about the incredible Maca root benefits for hormones and fertility

  • Cinnamon:

Cinnamon contains a natural chemical called cinnamaldehyde, which many studies show can increase progesterone levels and decreases testosterone production in women, which helps to balance hormones. Also   

  • Thyme:

Thyme can help you in 2 ways; first is rich in Phyto-progestins (just like Red Raspberry Leaf) which means it can act as progesterone in the body. and second, thyme is very rich in vitamin C which can help progesterone production!  

If you don’t like thyme, here is a list of more herbs that also have phyto-progestin:

  • Chamomile

  • Oregano

  • Basil 

Also as I mentioned before, cortisol and stress can really impact your progesterone levels and mess with your menstrual cycle in general, so you can also use some herbs that are known to decrease cortisol or help with stress

  • Ashwagandha:

Ashwagandha is an herb that has been used in traditional Indian medicine for centuries. It has a variety of benefits, including reducing stress levels. This is because ashwagandha helps to balance the hormones that are responsible for stress response. By keeping these hormones in check, ashwagandha can help reduce anxiety and keep you feeling calm and relaxed

  • Rosemary:

Research shows that simply inhaling the aroma of rosemary essential oil can lower levels of the stress hormone cortisol

  • Rhodiola:

Rhodiola Rosea may help improve stress hormone levels and reduce symptoms of stress.

As I said you can either make herbs tea, add them to your food, or take them as supplements 

One thing needs to be clear: While progesterone supplementation is considered safe in the short term, long-term use may have adverse effects. Progesterone can increase the risk of blood clots, heart attack, and stroke.

You can also add this herb with other food that can help boost your progesterone, food that is rich in:

  • Zinc
  • Vitamin C
  • Vitamin B6
  • Vitamin D
  •  Essential amino acidS
  • Fatty acids and cholesterol (yes cholesterol and good fats are important for your body and the production of your hormones so you should always include them in your diet)
  • Magnesium
  • Food Sources of progesterone like wild yam, seeds, nuts, and dark chocolate

These foods can be added to your diet to help increase progesterone levels and promote better health overall.

By the way, while progesterone supplementation is considered safe in the short term, long-term use may have bad effects. Since a lot of supplements have very high doses of progesterone, this can increase the risk of blood clots, heart attack, and stroke.

But keep in mind that using these herbs alone without a healthy lifestyle will be a total waste of time, so make sure to change your bad daily habits, the ones that probably decreased your progesterone!

Lifestyle changes you should make for better progesterone production:

  • Eat a healthy diet: Avoid processed foods and eat organic whenever possible.
  • Exercise regularly. Exercise helps to release endorphins, which can help improve your mood and help you feel better overall. It also helps to improve circulation, which can help keep your reproductive organs healthy.
  • Getting enough sleep
  • Try to reduce stress in your life as much as possible! Stress can have a negative impact on all aspects of your health, including your hormone levels. If you feel like you are constantly stressed, for example, try to reduce stress with meditation.
  • Eating a balanced diet with plenty of fruits and vegetables rich in minerals and vitamins is always important, but it’s especially important when you’re trying to boost your progesterone levels. Please make sure you get plenty of protein as well, as it’s essential for hormone production.
  • Are these herbs safe to take during pregnancy:

There are many herbs that are considered safe to take during pregnancy. Some of these herbs include ginger, chamomile, and lavender. While some people may choose to take these herbs during pregnancy, it is always best to speak with a doctor before doing so. It is important to remember that not all herbs are safe for pregnant women and that some can even be harmful during pregnancy like rosemary. Some other herbs to avoid during pregnancy include Saint John’s Wort, Dong Quai, and Blue Cohosh.

  • Does Ashwagandha increase progesterone?

No, not directly but it helps reduce stress which can help boost progesterone production in your body.

  • Does spinach increase progesterone?

Spinach is rich in magnesium which can help increase progesterone

  • What is natural progesterone?

Natural progesterone is a hormone that is produced by the ovaries. It helps to prepare the body for pregnancy and supports the development of the fetus. It can also mean phyto-progesterone which is progesterone in plants

  • How much vitamin B6 should I take to increase progesterone?

Vitamin B6 can boost your progesterone. Try to take 30-80 mg per day

  • Does magnesium increase progesterone?

 magnesium may be beneficial for women who have low progesterone levels since it can regulate hormones and also reduce stress and regulate mood.

  • Can vitamin D increase progesterone?

Vitamin D is known to play a role in hormone production, Vitamin D can boost progesterone production by up to 13%!

  • Does Omega 3 increase progesterone?

There is some evidence to suggest that omega-3 fatty acids may increase progesterone levels. A study published in the “Journal of Obstetrics and Gynaecology Research” in 2009 found that women who took a supplement containing omega-3 fatty acids had significantly higher progesterone levels than those who did not take the supplement. The study’s authors suggested that omega-3 fatty acids may help to improve fertility by increasing progesterone levels.

  • What foods block progesterone?

There are a few different foods that are known to block progesterone. They can be the type of food that can boost estrogen levels or cortisol levels. These include soy products, meat, processed food, and licorice. Caffeine and alcohol may interfere with the production and function of progesterone. Also, some types of medical abortions can block progesterone.

I tried to answer some of the questions that you might have, but if you still have any other questions don’t hesitate to comment below!


In conclusion, progesterone is a very important hormone that helps to regulate the menstrual cycle, support pregnancy, and maintain overall health. If you are experiencing symptoms such as irregular periods, infertility, PMS, or endometriosis, it is likely that your progesterone levels are low. Luckily, there are a number of herbs that can help to increase progesterone levels naturally without any medication. So if you are looking for an alternative way to support your health, consider trying some of these herbs and also try your best to maintain a healthy lifestyle to support your hormones and keep them in balance.

I’d love to hear from you and learn more about what you use to boost your progesterone!

How to naturally increase progesterone without using any medication

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