Could you be suffering from low progesterone during the luteal phase of your cycle? This is a common hormonal concern. But the good news is there are ways to address the symptoms of low progesterone naturally.
Why is low progesterone during the luteal phase a problem?
In an ideal world, your luteal phase is when your progesterone should be peaking. After you ovulate, the corpus luteum develops and produces its own oestrogen and progesterone. This boosts your progesterone levels to prepare for potential pregnancy. If you don’t fall pregnant, the corpus luteum dies off, progesterone drops, and this triggers your period.
Unfortunately, low progesterone can lead to a host of health issues. It can lead to anovulation (not ovulating), and can make it difficult to fall pregnant. You’re also at a higher risk of miscarriage, more susceptible to stress, and could develop other hormonal issues or insulin resistance.
This can become a never-ending cycle, as low progesterone causes these issues, but many of them also feed into low progesterone.
Symptoms of low progesterone
Some of the symptoms of low progesterone that pop up during the luteal phase include:
- Water retention
- Anxiety
- Ovulation pain
- Enlarged, swollen breasts
- Breast lumps
- Thrush
- Recurrent vaginal discharge that continues throughout the luteal phase
- Sugar cravings
- Anovulation
- Insomnia
Low progesterone levels can also lead to lower GABA and serotonin. If your GABA is low, you may also experience:
- Anxiety
- Inability to cope with stress
- Depression
- Poor memory
- Muscle pain or tight muscles
- Flare-ups in pain or autoimmune symptoms
- Migraines and headaches
- Insomnia
If serotonin drops, you might experience:
- Depression
- Feeling of disconnection
- Low libido
- Paranoid
- Feeling antisocial and isolated
How to address low progesterone during the luteal phase
As we know, the corpus luteum is able to produce progesterone. So one of the easiest ways to boost levels is to promote ovulation. But how can we do that?
Vitex or chaste tree can stimulate LH and improve progesterone. However, it’s not suitable for everyone. You can learn more about vitex here
Vitamin D is critical for ovulation. A week before you are due to ovulate, you can take a higher dose to encourage ovulation. Ideally, your vitamin D levels are above 80 – anything below 50 may halt ovulation. If you’re deficient, you’ll need to take it every week, not just before ovulating.
CoQ10 is another supplement to consider. 150-300mg per day of ubiquinol can help to support ovulation.
Managing stress can’t be overlooked. If you’re stressed out, your progesterone will funnel into cortisol. Incorporate habits such as meditation, yoga and deep breathing.
Acetyl-L-carnitine can also support ovulation. Studies have shown that supplementing can help with reproductive disorders including PCOS, endometriosis and irregular or missing periods.
For more tips on promoting ovulation, you can read this article.
Neurotransmitter support
Low progesterone can lead to other knock-on effects. If your GABA, serotonin and dopamine are low, we want to support that.
You can consider:
Serotonin
- MSM
- St John’s Wort
- Methylfolate
- Tryptophan
GABA
- GABA with niacin
- Taurine
- Glutamine for sugar cravings
- Theanine for extreme anxiety and caffeine intolerance
Dopamine
- Acetyl-l-carnitine for fatigue
- Rhodiola
If you are on any medications for mental health, ensure you consult with your healthcare practitioner before adding supplements.
Looking for more tips on how to boost low progesterone? Check this blog out.
One simple way to address low progesterone during the luteal phase is with food. But how do you know what to eat to support your hormone balance?
That’s why I’ve created a meal plan that can:
- Balance blood sugars
- Support progesterone production
- Prevent bloating
- Improve your mood
Sound like what you need? Grab my Hormone Support Meal Plan here.
