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You may have heard of progesterone before, but it’s not likely at the top of your mind all the time. It is however, a fascinating and powerful hormone that, when in proper balance can support many aspects of health. In this blog post, I’m going to outline what progesterone does in the body, why you should care about keeping it in balance, and a few key nutritional and lifestyle strategies for doing so.

Let’s dive in.

If you’ve spent time thinking about progesterone at all, it was likely in reference to the female reproductive system. Certainly, progesterone is one of the all stars of female hormonal health, but it’s so much more as well

Progesterone is a steroid hormone that is primarily classified as a sex hormone because of the role it plays in the menstrual cycle, pregnancy, and embryogenisis. Both men and women produce progesterone, with men producing it in much smaller quantities.

Progesterone is extremely supportive for a healthy brain, nervous system, and calm mood. Studies have shown that progesterone supports the development of neurons in the brain and that when neurons are damaged by injury or trauma, progesterone can protect damaged tissue by re-myelinating neurons, reducing free radicals in the brain by acting as an antioxidant, and reducing leakiness of the blood brain barrier. Progesterone is metabolized in all parts of the central nervous system (the brain and the spinal cord) so theoretically these effects apply to the spinal cord as well.

Progesterone also enhances the effect of calming neurotransmitters GABA and serotonin in the brain, making it useful for stabilizing mood and promoting a sense of well-being. In addiction research, it has been found that supplemental progesterone reduced cravings for drugs in cocaine users, and that stable progesterone levels made men less vulnerable to the addicting effects of nicotine than women (who have cyclically fluctuating progesterone levels). Among women, higher progesterone levels were associated with lower levels of competitiveness, and more prosocial behavior.

Progesterone is also responsible for increasing the firmness and elasticity of skin, and having higher levels of progesterone can improve the strength and appearance of skin.

Progesterone, of course, is essential for having a healthy pregnancy, as it is the hormone responsible for preparing the endometrium for implantation, and maintaining the environment of the uterus during the first trimester. It also allows the maternal immune system to adapt to accommodate the development of the baby, and prevents contraction of smooth muscle tissue, reducing incidence of preterm labor.

So progesterone is great, as long as we have it in proper amounts. The following are my top three nutrition and lifestyle strategies for keeping progesterone at a healthy level.

Stress less: Progesterone is a steroid hormone, meaning that it’s in the same family as our main stress hormone, cortisol. Progesterone and cortisol rely on the same basic ingredient for production in the body, cholesterol. Your body is finely tuned to survive at all costs, so when you’re in a stressful situation, your body will ALWAYS prioritize the production of stress hormones to help you deal with that stress before it prioritizes the production of progesterone. The best way to ensure your body is making enough progesterone is to make sure it doesn’t have to make that choice.

Simple and enjoyable stress reduction strategies can go a long way in improving your hormonal balance:

Go to bed 30 minutes earlier, or sleep in for 30 minutes in the morning. I know some people are rolling their eyes right now and saying “yeah right” but if you’re watching a TV show even a few nights a week you have time for more sleep.
Get outside first thing in the morning. This will reset your circadian rhythm, helping you fall asleep more easily each night. Bonus if your outside time includes some movement. Your dog will thank you!
Turn off your digital notifications. For all of us working from home at the moment, cell phones and tablets are constantly beeping at us throughout the day. Each time we hear that little ping we experience a tiny surge in stress hormones. That adds up! Take back control and start checking email of your own terms!

Eat healthy fat, including cholesterol: As a steroid hormone, progesterone is dependent on structures derived from cholesterol. Low fat diets deprive the body of those raw materials reducing it’s capacity for progesterone synthesis. Try incorporating a serving of at least one of the following foods daily:

Eggs (the whole egg, yolk included)
Liver or a liver based product like liverwurst.
Wild caught seafood or shellfish
Dairy products

Load up on vitamins and minerals: There are many different vitamins and minerals that are directly or indirectly implicated in the synthesis of progesterone. However, a few stand out as all stars:

Zinc promotes a hormonal cascade that eventually triggers the release of progesterone. Foods high in zinc include shellfish, red meat, egg yolks, and pumpkin seeds. A bonus here is that zinc is key for sperm health and motility. So if you’re a man balancing your progesterone to increase fertility, zinc is a must.
Magnesium supports a healthy stress response, which allows the body to produce more progesterone. In addition, due to soil degradation, many of us are deficient in magnesium. Magnesium can be difficult to get reliably from food, so a supplement of 300 mg of magnesium glycinate/day can be helpful. Still aim to eat as much magnesium rich food as possible by including dark leafy greens, nuts and seeds, and avocado.
Vitamin B6 is easily depleted and supports progesterone production. This is another nutrient that may be more easily obtained by a supplement (be sure to use the pyridoxal-5-phosphate or P5P form). However, an excellent source of B6 is liver, which is also an excellent source of cholesterol, so before supplementing, try consuming some liver on a regular basis.
Vitamin C has been shown to increase levels of progesterone when supplemented. Vitamin C however can be easily obtained by eating a diverse array of brightly colored fresh fruits and vegetables. It’s important to consume at least a percentage of your produce raw, as vitamin C can be destroyed by heat. Try including foods such as bell peppers, citrus fruits, broccoli, and kale daily.

Whether you’re a man or a woman, on a fertility journey, or just looking to optimize progesterone for all the reasons stated above, I hope you try implementing these tips. If you are experiencing symptoms of a more significant progesterone imbalance such as:

Anxiety
Insomnia or sleep disturbance
Low libido
Mood changes, anxiety and irritability
Breast tenderness
Headaches and migraines
Irregular menstrual cycle
Short cycles or Mid-cycle spotting

It’s a good idea to work with a practitioner who can run appropriate testing and provide detailed recommendations for bringing your hormones back into balance.

Balance your progesterone? Why you should and nutritional strategies for doing so.