Understanding Progesterone and the Luteal Phase: How to Support Your Cycle Naturally
Let’s dive deep into one of my favorite topics: progesterone, the luteal phase, and how to support them naturally.
This is one of the most common questions I get in clinic and online, and for good reason — progesterone plays a key role in your cycle, your fertility, and how you feel. So let’s break it down together so you can better understand what’s normal, what’s not, and what you can do to help.
What Is Progesterone and Why Does It Matter?
Progesterone is a hormone that your body makes after ovulation. It comes from the corpus luteum, which is the structure that forms from the follicle that released your egg. Its main job? To stabilize your uterine lining and prepare it for a possible pregnancy.
If pregnancy occurs, progesterone continues to support that early pregnancy until the placenta takes over around 9–10 weeks. If pregnancy doesn’t occur, the corpus luteum naturally breaks down after about two weeks, your progesterone drops, and your period begins.
So when we talk about low progesterone or a “short luteal phase,” we’re really talking about ovulatory issues — because if ovulation isn’t strong or regular, progesterone production won’t be either.
Why Taking Progesterone Every Day Isn’t the Answer
I see this all the time — someone is prescribed progesterone for spotting, irregular cycles, or early miscarriage prevention, and they’re told to take it every single day.
Here’s the problem: daily progesterone is birth control.
Your body is not meant to have progesterone every day. This hormone is supposed to rise only after ovulation. So taking it daily can actually suppress ovulation altogether, which can make fertility challenges even worse.
If you’re prescribed progesterone, always ask when in your cycle you should start it. The answer should be after ovulation, not before.
What Causes Low Progesterone?
Low progesterone is almost always a symptom, not the root cause. It usually signals that ovulation wasn’t optimal or that the corpus luteum isn’t functioning properly.
Some common causes include:
Hypothalamic dysfunction (when stress, under-eating, or over-exercising suppress brain signaling)
Thyroid disorders
High prolactin levels
Insulin resistance or PCOS
Chronic stress and inflammation
The key is to treat the root cause — not just the hormone imbalance you see on a lab result.
Supporting Progesterone Naturally
If you’re ovulating but struggling with short luteal phases, spotting, or mood changes, there are many ways to support your body’s natural progesterone production.
1. Support Healthy Ovulation
You can’t have good progesterone without good ovulation. Supporting ovulation means optimizing brain–ovary communication, which can be thrown off by stress, inflammation, or blood sugar imbalance.
Eat balanced meals with protein, fiber, and healthy fats.
Avoid ultra-processed foods and refined sugars that spike insulin and increase inflammation.
Prioritize gut health, since inflammation often begins in the gut.
Manage stress — whether that’s through walking, yoga, journaling, therapy, or time off your phone.
2. Don’t Over-Exercise
Exercise is essential for health and hormone balance, but over-training can send your body the message that it’s not safe to ovulate. During your luteal phase, your body naturally wants to conserve energy, so this is not the time for high-intensity workouts every day. Listen to your body.
3. Get Enough Sleep
Progesterone production follows your circadian rhythm. Poor sleep can affect both ovulation and hormone balance, so aim for consistent sleep and wake times.
Nutrients That Support Healthy Progesterone
Food and nutrition can play a huge role in hormone health. Here are some nutrients that have been shown to help:
Vitamin B6: Found in chickpeas, bananas, and salmon. Supplementation has been shown to improve luteal phase length in some women.
Magnesium: Supports adrenal health and progesterone synthesis. Find it in leafy greens, nuts, seeds, and dark chocolate.
Zinc: Essential for follicle growth and corpus luteum function. Found in lentils, pumpkin seeds, and oysters.
Vitamin C: An antioxidant that may improve progesterone levels and support implantation. Found in citrus fruits, strawberries, and bell peppers.
Melatonin: Supports circadian rhythm and acts as a powerful antioxidant. Take less than 3 mg, 30 minutes before bed if supplementing.
Healthy Fats: Don’t fear fat! All steroid hormones, including progesterone, are made from cholesterol. Include sources like olive oil, avocados, and nuts.
The Takeaway
Low progesterone isn’t the enemy — it’s a signal. It’s your body’s way of saying that ovulation, inflammation, or stress may be off balance. By supporting your body’s natural rhythms — with nourishing food, rest, and mindful habits — you can help your hormones work the way they’re meant to.
If you’re struggling with irregular cycles, spotting, or fertility challenges, talk to your doctor about evaluating ovulation and hormone levels — but don’t settle for a band-aid.
Thank you so much for reading and being part of this amazing community.
