Your calming, cycle-supportive hormone — and how to naturally bring it back into balance.

Progesterone might not get as much attention as oestrogen or cortisol, but in my clinic, it’s often the missing piece of the hormonal puzzle.

If you’ve been feeling more anxious, struggling with sleep, experiencing PMS or fertility challenges—there’s a good chance that low progesterone could be part of the picture.

In this article (part of the Hormones 101 series), we’re diving into this under-recognised hormone—what it does, how to know if it’s low, and practical ways to support it naturally.

🌿 Missed the other articles in the series? We explored Cortisol (your stress-response hormone) and Oestrogen (the Queen Bee of hormones) — both closely linked to progesterone balance.

What Is Progesterone & Why Does It Matter?

Progesterone is produced only after ovulation, during the luteal phase of your cycle. Without ovulation, you don’t make much of it. This grounding hormone is key for:

• Balancing oestrogen
• Supporting mood and calming anxiety (via GABA)
• Promoting restful sleep
• Preparing and maintaining the uterine lining
• Supporting early pregnancy and fertility

It’s also the first hormone to decline in perimenopause, often behind symptoms like sleep disruption, mood swings, and heavier cycles in your 30s and 40s—even when periods appear “normal.”

Signs of Low Progesterone

These are the most common signs I see in clinic:

• Mood swings or anxiety before your period
• Trouble sleeping (especially between 2–4 AM)
• Spotting before your period
• Cyclical breakouts
• Short luteal phase (under 12 days)
• Fertility challenges or early miscarriage
• Heavy or painful periods

Root Causes of Low Progesterone

Low progesterone rarely happens on its own. Some key drivers include:

1. Chronic Stress – Ongoing stress redirects resources to cortisol, depleting progesterone (a phenomenon called pregnenolone steal). It can also suppress ovulation.
2. Oestrogen Dominance – When oestrogen is high relative to progesterone, even normal levels can feel “low.”
3. Perimenopause – Ovulation becomes less consistent, so progesterone drops sooner than oestrogen.
4. Lack of Ovulation – Without ovulation, no progesterone. Common causes: PCOS, post-pill recovery, under-eating, over-exercising, or thyroid issues.
5. High Prolactin or Thyroid Dysfunction – Both can interfere with ovulation and hormone production.
6. Nutrient Deficiencies – Low levels of magnesium, B6, zinc, or healthy fats impair progesterone synthesis.

How to Support Progesterone Naturally

The most important foundation for progesterone is healthy ovulation and a regulated nervous system.

🌿 Daily Lifestyle Practices:

• • Mindfulness, meditation & breathwork – reduces cortisol, supports ovulation
  • 8 hours of sleep – essential for GABA and hormonal repair
  • Muscle relaxation & restorative yoga – especially helpful during the luteal phase (legs up the wall is a clinic fav)
  • Pilates and strength training – build resilience, support metabolic health, and improve hormone signalling
  • Time in nature – shown to reduce stress hormones
  • Keeping your feet and womb warm – in TCM, warmth supports uterine and ovarian function
  • Acupuncture – supports ovulation, oestrogen detox, and nervous system regulation
  • Therapy or journalling – emotional health supports ovulatory health
  • Hugs and connection – human interaction helps regulate stress hormones

💊 Supplements & Herbal Allies

(Always check with your practitioner first.)

• Chasteberry (Vitex) – Encourages ovulation
• Dang Gui – Used in Chinese medicine to nourish and regulate blood
• Ginger – A warming herb that improves circulation and “cold womb” conditions
• Nuan Gong Yun Zi Wan – A TCM formula to warm the uterus and support fertility
• Magnesium – Supports GABA, nervous system, and hormone production
• Vitamin B6 – Helps synthesize progesterone and supports mood
• Zinc – Needed for ovulation and hormone signalling
• Vitamin C – Supports adrenal and luteal phase health

🥗 Food for Progesterone Support:

• • Balanced meals – fasting and blood sugar crashes can disrupt ovulation
  • Breakfast within 1 hour of waking – stabilises cortisol rhythm
  • Omega-3-rich foods – salmon, walnuts, flaxseeds
  • Magnesium-rich foods – leafy greens, pumpkin seeds, dark chocolate
  • Vitamin C-rich foods – citrus, bell peppers, berries — supports adrenal and luteal health
  • Whole food carbs – needed to signal ovulation
  • Reduce refined sugars – which spike blood sugar and inflammation
  • Limit caffeine and alcohol – both impair hormone function

🧪 Testing Progesterone (Timing Is Key)

Testing is the only way to know if progesterone is truly low—but timing is critical. You may have heard to test on day 19, 20, or 21 of your cycle. That advice is based on a textbook 28-day cycle with ovulation on day 14—but real cycles vary.
The most accurate time to test is 5–7 days after ovulation, when progesterone peaks.

In my practice, I use a combination of:

• DUTCH testing (for a full hormone and adrenal picture)
• Serum blood testing (especially mid-luteal progesterone levels)
• Basal Body Temperature (BBT) charting to confirm ovulation

You can also try Proov strips at home to monitor post-ovulation progesterone levels.

😣 The Stress–Progesterone Connection

Even the best supplements can’t outdo chronic stress.

Ovulation is sensitive—and stress is one of the biggest disruptors. That’s why the best way to support progesterone is often to slow down, create safety in your system, and prioritise rest and nourishment.

🌱 Start Here:

• Begin tracking your symptoms and cycle
• Confirm ovulation
• Focus on blood sugar balance and sleep
• Prioritise nourishment and nervous system regulation
• If unsure, test—don’t guess

✨ Hormone balance is a daily rhythm—not a quick fix.
Your body is always sending you signals. Let’s start listening.

Ready for Support?

If you’re wondering whether low progesterone is affecting your cycle or fertility, I offer 1:1 hormone support and functional testing to help you uncover what your body needs most.

→ Book your free 20-min consultation here.

Here’s to happy hormones,

Noeleen 🤍
Women’s health & fertility specialist | Acupuncturist | Integrative practitioner