The Power of Progesterone

The real truth about hormonal imbalances in women.

I’m going to let you in on a little secret. I think progesterone is magic. Well not really, but close! Progesterone plays such a big role in our body - improving sleep and mood, reducing PMS, affecting our sex drive, supporting bone health, and is necessary for getting pregnant and supporting that baby. It’s my favorite hormone!

Symptoms of hormonal imbalances are the most common reasons women come to see me. Many of the women that I see experience horrible periods, chronic vaginitis, mood swings, poor sleep, or have trouble getting or staying pregnant. Progesterone! A progesterone imbalance (particularly low progesterone) can impact all of these.

We often only think about progesterone when discussing periods and pregnancy. But, these are not the only aspects of women’s health that progesterone can impact. Let’s walk you through how progesterone impacts your body, the symptoms to look out for when progesterone is low, and how we can balance your hormones together.

The Impacts of Progesterone on Women’s Health

Progesterone is a natural hormone released primarily by the ovaries (and if you’re pregnant, the placenta). Small amounts of progesterone are also produced in the adrenal glands and brain cells. Progesterone’s primary function is to prepare and support the body for pregnancy. But, progesterone can also impact sleep and mood, menstrual cycles, the thyroid, your skin (hello “pregnancy glow”), libido, and bone health.

What are the symptoms of low (or imbalanced) progesterone?

In my patients, low progesterone is often a contributing factor to issues with sleep, PMS and periods, mood swings, mental health concerns, recurrent miscarriages, and “baby blues” and postpartum depression. Let’s break down how progesterone impacts each of these areas.

Poor Sleep

I commonly refer to progesterone as the relaxing hormone because it has a mildly sedative and anxiolytic (anti-anxiety) effect on the body, which promotes sleep. Progesterone stimulates the brain to produce a calming neurotransmitter called GABA (gamma-aminobutyric acid). One of the many roles of GABA is to reduce brain activity helping you to relax so you can turn off your brain for sleep. Long story short, the more progesterone you have, the more GABA you utilize. The more GABA, the better your sleep.

You might notice that your sleep quality sucks in the week leading up to your period. If so, you’re not alone! Progesterone and estrogen levels drop dramatically right before your period begins making it hard to get the zzz’s you need. You may find that you sleep the best right after ovulation. This is when progesterone is rising again. If you struggle with sleep, you might also try these 5 tips to improve your sleep.

PMS and Horrible Periods

Progesterone plays an important role in your cycle regularity. Progesterone rises after ovulation to help prepare the uterus to support a baby. (The presence of progesterone actually confirms ovulation.) If there is no baby to support, progesterone levels drop off before your period begins. If you are experiencing an irregular period, your progesterone may be low in relationship to estrogen. If you’re unsure if your period is irregular or if you are ovulating, try tracking your cycle.

Low progesterone can also contribute to period-related symptoms including PMS or PMDD. PMS

(premenstrual syndrome) is a combination of physical and emotional symptoms that many women experience about a week or two before their period. PMDD (premenstrual dysphoric disorder), on the other hand, is similar to PMS but more severe. PMDD can cause extreme feelings of hopelessness, anxiety, anger, and mood swings and may require more immediate attention and treatment by a doctor. If the ratio of progesterone is too low compared to your estrogen, PMS symptoms can be present and in some cases, be quite severe.

Mood Swings and Depression

We know that progesterone stimulates the production of GABA, which can help you sleep. But, GABA also helps to boost your mood, making you feel good and relaxed. When your progesterone levels drop, your GABA levels drop as well. Low progesterone can lead to feelings of anxiety, sadness, or depression.

The increase in progesterone during pregnancy is why so many women report feeling AMAZING during pregnancy. But, the sharp decrease in progesterone in the postpartum period contributes to women experiencing the “baby blues” and postpartum depression.

Fertility Issues

The short and sweet version…progesterone is required for you to keep that baby!

There is a good reason progesterone is commonly referred to as the “pregnancy hormone”. Progesterone is necessary for pregnancy because it prepares the uterus for implantation. When you become pregnant, your progesterone rises dramatically to maintain a healthy environment for your baby. It even helps prepare the body for breastfeeding.

Low progesterone can also cause early miscarriages. For women who have a history of miscarriage, I check progesterone to ensure they are at optimal levels.

Dull Skin

Progesterone is primarily responsible for that “pregnancy glow” we see in pregnant women. Low progesterone can contribute to dry, cracked and dull skin, brittle nails, and even adult acne. Read more about other causes and management of adult acne here.

How can I increase progesterone levels?

In some cases, treating low progesterone is as easy as supplementing with progesterone for a period of time. It can be taken as an oral capsule, topical cream, vaginal suppository, or an injection. Sounds pretty easy, right? Well it’s a bit more complicated. We can use supplemental progesterone to help relieve symptoms, but really we need to address the underlying or root cause of the hormone imbalance. Many women with progesterone imbalance also experience gut dysfunction, stress, low iron, other nutrient deficiencies, or thyroid issues. These can greatly impact the production of progesterone and other hormones.

Based on my patient’s individual needs, I develop a plan that utilizes herbs, nutrition, and lifestyle changes to help balance progesterone and resolve symptoms.

Herbs

One of my favorite female-specific herbs is Vitex (Chaste Tree Berry). Vitex helps increase progesterone levels by regulating prolactin and luteinizing hormone (LH). This promotes regular ovulation, regular periods, and fertility. Vitex can also help with reducing PMS, menstrual migraines, and menstrual cramps. Be patient if you are taking Vitex as it may take up to 3 months to take effect.

Nutrition

The foods you eat can play a vital role in balancing your hormones, including your progesterone. I like to individualize nutrition plans based on your body’s needs. But, here are my top 3 recommendations:

Seeds:

I encourage women to eat lots of seeds - pumpkin, sunflower, sesame, flax - throughout the month. Seeds are packed with hormone-balancing nutrients like zinc, omega-3s, omega-6s, vitamin E, and selenium.

Seed cycling during your cycle can also be helpful. When you combine seeds and oils during specific times of your cycle, they can help regulate healthy estrogen and progesterone levels.

How to implement seed cycling:

Cycle Day 1 – 14 (follicular phase: menstruation to ovulation)

Include the following into your daily nutrition:

• 1-2 TBSPs ground flax and/or pumpkin seeds
• Fish Oil: 1500 – 2000 mg total per day including both EPA and DHA

Cycle Day 15 – 28 (luteal phase: ovulation to menstruation)

Include the following into your daily nutrition:

• 1-2 TBSPs ground sunflower and/or sesame seeds
• Continue with a small amount of fish oil
• Evening Primrose oil: 500 mg per day of GLA

Fiber:

Fiber promotes healthy hormone levels. In addition, fiber helps the body by binding to and flushing excess hormones. Load up on your veggies! Aim for 30g or more of fiber daily from leafy greens, fruits, whole grains, beans and lentils, and nuts and seeds.

Alcohol and Sugar:

Both alcohol and sugar can contribute to hormonal imbalances. To promote balanced hormones, try to avoid or reduce alcohol and added sugar in your diet.

Lifestyle

The levels of toxins found in our homes and in the products we use are on the rise. Chemicals and contaminants in your home can impact your health, including your hormones. Reducing harmful toxins that you’re exposed to on a daily basis can improve your reproductive health and hormones, and boost your fertility.

I recommend starting small. Consider these options to help reduce harmful toxins in your body:

• Reduce Endocrine Disrupting Chemicals in your home and beauty products (use the Skin Deep database for guidance)
• Avoid plastics whenever possible
• Eat organic meats, dairy, and fats

When working to balance/regulate your hormones, it’s important to look at the root cause and to support the body in multiple ways. For some, progesterone supplements may be required. Others can regain hormone balance using herbal, nutritional, and lifestyle support.

There is no need to suffer from insomnia, anxiety, depression, PMS, skin issues or abnormal periods. If you are experiencing any of the symptoms of low progesterone, know that you are not alone.

I see you.

I get you.

I support you.

Together, we can work to rebalance/regulate your hormones and resolve your symptoms. Start gaining confidence in your health and body and reconnect with your most vibrant self. Schedule an alignment call with me to get started!