Which Foods Increase the Level of Progesterone?

October 18, 2025 •

4 min read

According to research published in the journal Phytotherapy Research, some specific foods and herbs, like chaste tree berry, can positively influence the hormones that stimulate progesterone production. This comprehensive guide explores which foods increase the level of progesterone by providing essential nutrients for your body's endocrine system.

Quick Summary

A diet rich in key nutrients like vitamin C, vitamin B6, zinc, and magnesium can help support the body's natural progesterone production. Focus on healthy fats, lean proteins, and specific whole foods to promote hormonal balance.

Key Points

Nutrient-Rich Diet: Focus on foods rich in Vitamin B6, Vitamin C, Zinc, and Magnesium to support progesterone synthesis.
Healthy Fats: Include avocados, olive oil, and fatty fish in your diet, as healthy fats are crucial building blocks for hormone production.
Stress Management: Chronic stress increases cortisol, which can lower progesterone levels; prioritize relaxation and adequate sleep to help your body manage stress effectively.
Avoid Hormone Disruptors: Be mindful of environmental hormone disruptors found in plastics and certain products that can negatively impact hormonal balance.
Herbal Support: Certain herbs like chaste tree berry (Vitex) may help by signaling the pituitary gland to increase progesterone production.
Balanced Approach: A combination of diet, exercise, and stress reduction is more effective than focusing on food alone for improving progesterone levels.
Seed Cycling: This method uses specific seeds (flax, pumpkin, sunflower, sesame) eaten at different points of the menstrual cycle to help balance hormones naturally.

The Role of Progesterone and How Diet Can Help

Progesterone is a vital hormone that plays a crucial role in the menstrual cycle, fertility, and pregnancy. While foods don't contain progesterone directly, they can provide the body with the necessary building blocks and cofactors to produce it. An imbalance, often due to stress, poor diet, or other factors, can lead to symptoms like irregular periods, mood swings, and fertility issues. By incorporating specific nutrient-dense foods, you can create a supportive environment for optimal hormone function.

Essential Nutrients for Progesterone Production

Several key vitamins and minerals are instrumental in the biochemical pathways that lead to progesterone synthesis. These include:

Vitamin B6: This vitamin is crucial for liver function, which helps metabolize and balance hormones. Studies have shown it can improve progesterone levels, and it may also reduce estrogen dominance.
Vitamin C: Research has indicated that high doses of vitamin C can significantly increase progesterone levels, particularly in women with luteal phase defects. This powerful antioxidant also supports adrenal gland function, which is involved in hormone production.
Zinc: Zinc is essential for the pituitary gland's function, which releases follicle-stimulating hormone (FSH) and luteinizing hormone (LH) needed for ovulation and subsequent progesterone production.
Magnesium: Involved in over 300 biochemical reactions, magnesium helps regulate hormone levels and aids in progesterone receptor function. It also helps regulate the pituitary gland and manage stress, which can deplete progesterone.
L-Arginine: This amino acid, found in high-protein foods, improves blood circulation. Increased blood flow to the ovaries and corpus luteum can enhance progesterone synthesis.

Progesterone-Supportive Foods to Incorporate

To ensure you are getting these essential nutrients, focus on a varied diet rich in whole foods. Below is a list of excellent food sources:

Seeds: Pumpkin seeds are excellent sources of zinc and magnesium. Sunflower seeds are rich in vitamin B6 and E. Flaxseeds and sesame seeds are also beneficial, especially when practicing seed cycling for hormonal support.
Nuts: Almonds and cashews are packed with magnesium and zinc, while walnuts provide omega-3 fatty acids essential for hormone production.
Healthy Fats: Avocados, olive oil, and fatty fish like salmon, sardines, and mackerel provide crucial healthy fats and omega-3s, which are precursors to sex hormones.
Vegetables: Leafy greens such as spinach and kale are rich in magnesium, vitamin C, and antioxidants. Cruciferous vegetables like broccoli help with estrogen metabolism, which supports progesterone balance.
Fruits: Citrus fruits, kiwi, and berries are loaded with vitamin C. Bananas are a great source of vitamin B6.
Lean Proteins and Legumes: Fish, poultry, beans, and lentils provide L-arginine, zinc, and B vitamins.
Whole Grains: Oats, quinoa, and brown rice offer magnesium, B vitamins, and fiber, which helps flush excess estrogen.
Dark Chocolate: High-quality dark chocolate (70% or higher) is a good source of zinc and magnesium.

Comparison of Key Progesterone-Supporting Nutrients


Nutrient	Primary Food Sources	Key Function for Progesterone
Vitamin B6	Bananas, chickpeas, potatoes, spinach, salmon, chicken	Aids liver in balancing hormones and directly supports progesterone production.
Vitamin C	Oranges, bell peppers, kiwi, broccoli, kale, strawberries	Boosts progesterone levels and supports adrenal function.
Zinc	Oysters, pumpkin seeds, beef, cashews, lentils, eggs	Stimulates pituitary gland to produce hormones vital for ovulation and progesterone.
Magnesium	Spinach, pumpkin seeds, almonds, dark chocolate, avocados	Regulates hormone levels, manages stress, and aids progesterone receptor function.
Omega-3s	Salmon, mackerel, sardines, flaxseeds, walnuts, chia seeds	Provides healthy fats essential for hormone synthesis.

Lifestyle Factors for Optimal Hormone Health

Diet is a significant factor, but overall hormonal health is influenced by several lifestyle choices. Managing stress, ensuring adequate sleep, and regular, moderate exercise are all crucial for maintaining healthy progesterone levels. Chronic stress, in particular, can increase cortisol production, which can suppress progesterone. Prioritizing rest and relaxation can prevent this hormonal 'steal.' Additionally, maintaining a healthy body weight is important, as excess body fat can disrupt the delicate balance between progesterone and estrogen. Consider incorporating stress-management techniques like yoga or meditation to support your body's natural processes.

Conclusion

While no food contains progesterone itself, a balanced, nutrient-rich diet is a powerful tool for supporting the body's natural production of this vital hormone. By prioritizing foods high in vitamins B6 and C, zinc, magnesium, and healthy fats, you can create an optimal internal environment. Remember that consistency is key, and combining a targeted diet with healthy lifestyle practices, such as stress management and adequate sleep, offers the most comprehensive approach to boosting progesterone and supporting overall hormonal balance. For personalized advice, it is always recommended to consult with a healthcare professional to ensure your dietary and lifestyle changes are right for you.

Frequently Asked Questions

While diet can significantly support the body's natural production of progesterone by providing essential nutrients, it is not a cure-all. Lifestyle factors like stress management, sleep, and exercise are also crucial for balancing hormone levels effectively.

Vitamin B6 helps regulate hormonal activity and supports liver function, which is essential for metabolizing and detoxifying excess hormones. Studies have shown that increased intake can improve progesterone levels and reduce estrogen dominance.

The body needs healthy fats, particularly cholesterol, to produce reproductive hormones like progesterone. Consuming sources like avocados, nuts, seeds, and fatty fish provides the necessary building blocks for hormone synthesis.

Seed cycling is a popular natural method for hormone balance, involving eating different seeds during various phases of the menstrual cycle. While anecdotal evidence is plentiful, robust scientific research on its effectiveness is still emerging.

Chronic stress increases the production of cortisol, the 'stress hormone.' To produce more cortisol, the adrenal glands may 'steal' resources from other hormones, including progesterone, leading to a hormonal imbalance.

The best food to support hormonal health is a balanced, whole-food diet. Emphasize a variety of fruits, vegetables, lean proteins, healthy fats, and whole grains to provide a wide spectrum of nutrients, rather than focusing on a single food type.

Fiber-rich foods help manage estrogen levels. By improving bowel movements, fiber helps the body eliminate excess estrogen more quickly, which can help promote a healthier progesterone-to-estrogen balance.