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Progesterone Rich Foods

From menstrual cycle to fertility, pregnancy and menopause; at every stage, a hormone called progesterone plays a vital role. Decrease in progesterone levels can have several health implications. Fortunately, adding these foods to your diet can help restore progesterone levels in the body.

4 min read
Progesterone Rich Foods

A woman's body goes through various stages in life. From menstrual cycle to fertility, pregnancy and menopause; at every stage, a hormone called progesterone plays a vital role. In women's bodies, progesterone is made in ovaries following ovulation every month. Balancing estrogen effects on the uterus is the most important function of this hormone.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

Progesterone is mainly secreted by the corpus luteum and produced during the second half of the menstrual cycle. After the ovulation every month, it creates a thick uterine line to receive and protect a fertilized egg, thus increasing the chances of pregnancy. When the body does not receive a fertilized egg, the progesterone level drops and your menstrual cycle begins.

Low progesterone may cause many issues such as abnormal uterine bleeding, irregular periods, gallbladder issues, mood swings, weight gain and other complications. So whether you are trying to get pregnant or not, having an optimal level of progesterone is vital for a healthy body.

Women planning for pregnancy should maintain a good level of progesterone. Because it helps in determining fertility and reduces the risk of miscarriage. However, there is a lot more this hormone does to a woman's body than just supporting reproduction. Here are some other important roles:

  • Progesterone maintains healthy brain function including memory and cognition
  • Progesterone helps healthy bone development and prevents osteoporosis
  • Progesterone improves bladder function and regulates fluid balances
  • It can protect against endometrial and prostate cancer
  • It maintains healthy hair, skin and nails
  • Optimal progesterone can regulate blood sugar and insulin level
  • It keeps thyroid and weight in check
  • Progesterone is essential in breast growth and breastfeeding

There are many ways to push the progesterone level up for fertility and a healthy body. The best is to take progesterone rich food.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

Top 7 Progesterone Rich Foods

Omega 3 and 6:

These are vital acids that are required during ovulation phases in women. Fish like Sardine, Salmon, and Mackerel are rich sources of Omega 3 and 6. For the vegetarians, the options are the vegetable oils, flax seeds, walnuts, and leafy vegetables.

Vitamin C:

Vitamin C is available in multiple fruits and is a great source of progesterone. Fruits and vegetables such as broccoli, peppers, kiwi and more are really helpful for anyone that wants to help to raise iron and increase progesterone.

Vitamin B:

If you are looking for a good source for progesterone, some of the best places to go to is beans and potatoes. You can also turn to greens such as spinach and bananas or lean meat. These are great sources and must-have in your meal.  

Good Fats:

Our body needs good fat from cholesterol to generate progesterone. By consuming good fat, the hormone level of the body remains high-enough for fertilization. Some sources of good fat include soymilk, coconut oil, fatty fish, seeds (sesame, pumpkin, sunflower) and nuts.


Zinc is a vital mineral to ensure fertility. It stimulates the pituitary gland to secrete follicle-stimulating hormones. This process promotes ovulation in women's bodies. Zinc-rich food includes shellfish, red meat, whole grain, dairy products, dark chocolate and legumes.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.


Magnesium works well in maintaining hormonal balance and boosts progesterone in the body. By regulating FSH, LH and TSH, magnesium produces estrogen and progesterone. Spinach, nuts, whole grain cereals, black beans and fish are a great source of magnesium.


Certain herbs can increase progesterone naturally. Chasteberry, Evening primrose oil, Ashwagandha, Schisandra, and Rhodiola are some of the herbs that can help. However, make sure to consult your doctor before taking any herbs or supplements.

Apart from food and supplements, there are other ways to increase progesterone level for fertility naturally. Here are the best ways:

  • Avoid stress by taking regular walks, doing light exercise and physical activity, and meditating.
  • Avoid herbs that increase oestrogen levels such as tea tree oil, lavender, and black cohosh.
  • Avoid food with pesticides or that are non-organic. It can affect pregnancy adversely.
  • Avoid excessive working out as it increases cortisol levels beyond necessary—instead, practice yoga and easy stretches.
  • Avoid self-medicating. Always consult your doctor before taking any supplements or drugs.


It is important to check the levels of progesterone from time to time. Your doctor can prescribe a serum progesterone test in case you are having trouble getting pregnant. This test is completely safe and will help the doctor to manage potential fertility problems.

Sometimes progesterone cream is suggested for women dealing with menopausal symptoms such as hot flashes. Topical application of progesterone can have certain benefits like preventing certain allergies, treating bloating, breast tenderness and vaginal irritations.

That said, progesterone affects almost every part of our body, so keep those hormone levels in check for overall well-being.

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