How to Naturally Raise Progesterone Levels for Conception
If you’re trying to conceive, progesterone is one of the most important hormones to have on your side. It’s what prepares the uterine lining for implantation, helps maintain early pregnancy, and plays a key role in reducing PMS symptoms.
But many women today are dealing with low or borderline progesterone levels, often without even realizing it. If you’ve been told your labs look "normal" but you’re still struggling with irregular cycles, short luteal phases, spotting before your period, or difficulty getting pregnant, low progesterone might be the root cause.
Let’s explore how you can support and naturally raise progesterone levels to help your body conceive with more ease.
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🌿 Why Progesterone Matters for Fertility
Progesterone is produced after ovulation by the corpus luteum. It helps:
Stabilize the uterine lining for implantation
Support early pregnancy until the placenta takes over
Balance estrogen and reduce PMS symptoms like anxiety, bloating, and breast tenderness
Without enough progesterone, you may experience:
Short luteal phases (under 10 days)
Spotting before your period
Irregular cycles or anovulation
Increased risk of miscarriage
🔍 How Do You Know If You Have Low Progesterone?
Here are a few signs your body might not be making enough progesterone:
Spotting before your period starts
Cycles that are shorter than 25 days
PMS symptoms like mood swings, anxiety, or breast pain
Difficulty staying pregnant
BBT chart that dips too early after ovulation
You can confirm low levels through bloodwork (7 days post-ovulation) or a DUTCH hormone test, which shows how your body is producing and metabolizing progesterone.
Want deeper fertility labs? I offer comprehensive testing + interpretation—learn more here.
✅ How to Naturally Raise Progesterone for Conception
Here’s what I focus on with clients who want to support their luteal phase and boost progesterone the natural way:
1. Support Ovulation First
You can’t make progesterone if you’re not ovulating regularly.
Track your cycle with LH strips or BBT to confirm ovulation, and support regular ovulation with:
Stable blood sugar (protein + fiber at meals)
Stress reduction
Sufficient calories + carbs
2. Eat Enough Healthy Fats
Your body needs cholesterol to make sex hormones—including progesterone. Focus on:
Avocados, olive oil, pasture-raised eggs, fatty fish
Avoid overly restrictive diets
3. Add Key Nutrients for Progesterone Production
Certain vitamins and minerals are especially helpful for progesterone:
Vitamin B6 – supports corpus luteum function
Magnesium – supports hormone synthesis and stress regulation
Vitamin C – has been shown to increase progesterone in luteal phase
Zinc – supports overall hormone production
4. Consider Progesterone-Supporting Herbs
Herbs like Vitex (chasteberry) have been shown to increase luteal phase progesterone and length. It's not for everyone, but in the right case, it can be helpful when taken consistently for 3+ cycles.
5. Focus on Blood Sugar Balance
Blood sugar imbalances can throw off ovulation and lower progesterone levels. Keep things steady with:
High-protein breakfasts
Carb-conscious snacks
Minimizing large caffeine hits without food
6. Don’t Skip Luteal Phase Self-Care
The luteal phase isn’t the time for pushing hard. Your body’s working on potentially supporting new life.
Try:
Gentle workouts or walks
Warming foods and teas (like raspberry leaf or ginger)
Consistent bedtime and blood sugar
Your nervous system is deeply connected to your hormone production—support it like you would your best friend.
🧪 What If You’re Doing All This and Still Not Seeing Progress?
It might be time for testing.
Here’s what I use to help clients get answers:
DUTCH test → For progesterone, estrogen, cortisol, and metabolite patterns
GI MAP → To see if gut inflammation or hidden infections are affecting hormone metabolism
HTMA → For minerals that affect hormone production like magnesium, potassium, and copper
Comprehensive blood work → Includes TSH, prolactin, fasting insulin, vitamin D, and more
Final Thoughts
Raising progesterone naturally doesn’t always happen overnight—but it is possible. Whether you're actively TTC or just want to improve your hormone health, supporting ovulation, stress resilience, and nutrient status can make a big difference in your cycle and your fertility.
Want to take the guesswork out of fertility? Learn more about my fertility testing package!
