11 Nutrients from Natural Sources That Boost Progesterone Levels


Hormonal balance is an important aspect for the proper functioning of the body. An imbalance may make your body home to various diseases or may lead to the onset of certain complications. Our body functions with the help of many hormones that regulate various parts of it. For instance, insulin ensures that the glucose consumed by you does not cause you harm along with some of the other functions. In addition, we have estrogen and progesterone, which have a vital role to play in the process of reproduction and related activities of the human body.

A woman can only understand importance of being pregnant. That feeling of elation when you are about to bring another life into this world is simply beyond the words. Progesterone is one of those allies in our body that help us live this dream. That is why it should be paid close attention that it does not become a victim to imbalance as it may lead to various complications. The low levels of progesterone may be very adverse for the growth of your upcoming baby. Thus, you must keep a check on the same.

While you have many artificial ways how you can increase the levels of progesterone, they may not come out as effective as the natural ones. After all, natural sources are capable of doing miracles in a way that also helps you in other ways than the one you targeted. With that in mind, let us go through some of the Nutrients that we can get from Natural Sources That Boost Progesterone Levels. But before that, let us know more about it.

What is Progesterone?

Progesterone is the one that falls in the category of steroid as well as hormones. Playing a vital role in pregnancy, it is secreted by corpus luteum. Corpus luteum is a temporary endocrine gland, which is responsible for forming an empty ovarian follicle after the process of ovulation.

When and how is Progesterone Produced?

We are all well aware of the process that takes place during ovulation. Every month, an egg is released by the ovaries, which are termed as ovulation. This egg passes through the fallopian tube and the process of fertilization starts when it meets a sperm. In this case, the temporary endocrine gland secretes the steroid known as progesterone.

However, it does not find a sperm, in order words, no fertilization occurs, the corpus luteum breaks down and leading to the decline in the amount of progesterone produced.

The Role of Progesterone

Progesterone plays one of the most important roles in the menstrual cycles and the initial stages of pregnancy. It prepares the body for pregnancy in case the egg is fertilized. In addition to this, it also facilitates the growth blood vessels, which are involved in maintaining the supply to the womb linings, known as the endometrium. Besides this, progesterone also helps the glands that supply growth nutrients to the embryo in its initial stage.

Progesterone is also responsible for the growth of the fetus and also ensures the development of the breast tissues while providing the strength of the pelvic muscle walls to prepare it for the labor.

What would be the consequences of high progesterone level?

Even though progesterone is one of the most important hormones in the body, an excess of nothing is good for health. The main factors that contribute to the increase in the progesterone levels are consuming birth control pills or the menopausal hormonal therapy. The high levels of progesterone can have following consequences:

  1. Fatigue
  2. Sedation
  3. Vaginal dryness
  4. Decline in the menstruation
  5. Alteration in estrogen’s effect on the development of uterine lining causing the menstruation to stop
  6. Overproduction of adrenal hormones

You can easily identify if you are going through an increase in the levels of progesterone. Some of the symptoms are as follows:

  1. Fluctuations in weight
  2. Drowsiness
  3. Depression
  4. Pain in the legs
  5. Breast tenderness
  6. Bloating
  7. Mood swings
  8. Sleepiness
  9. Dizziness
  10. High chances of catching yeast infection
  11. Loss of libido

Some of the other symptoms of high progesterone levels include following. However, they are rarely visible:

  1. Oily skin
  2. Acne
  3. Hot flashes
  4. Headache
  5. Urinary infections
  6. Incontinence

What would be the consequences of low progesterone level?

The description given earlier in the article very well explains the importance of progesterone. There can be many factors that contribute to the decline in the level of progesterone. Some of them are a high level of estrogen, the body offers too high resistance against the insulin, stress for a longer span of time, a diet that includes too much sugar content, and lack of exercise. Apart from these, the decrease in progesterone level may also be a cause of a medication course.

The low levels of this fundamental hormone in the body can have grave consequences; hence, it is important to detect it before it is too late. Some of the symptoms include:

  1. Infertility
  2. Improper functioning of thyroid gland
  3. Depression
  4. Increasing weight
  5. Low blood sugar
  6. Panic attacks
  7. Water retention
  8. Irregular menstrual cycle
  9. You might observe clots of blood during the menstruation
  10. Vaginal dryness
  11. Breast tenderness

Nutrients that Boost Progesterone Levels

1) Vitamin C

Vitamin C is considered as one of the most important vitamins that add health to our living. It is also known as L- ascorbic acid and is readily available in many of the naturally occurring edibles like Lemon, Lime, Orange, Indian Gooseberry, etc. The human body is unwilling to synthesize this water- soluble nutrient on its own. Vitamin C enhances the body’s ability to fight with diseases and pathogens that harm the body by developing infections by boosting the immunity. It also helps the body to improve the metabolism while supplying the necessary antioxidants (1). The studies have revealed that the vitamin C intake helps to increase the natural progesterone levels in the body and thus increase the fertility (2). In addition, according to another scientific study, the supplementation of vitamin C can significantly increase the progesterone in the infertile women who are the victim of luteal phase defect (3).

However, you must ensure that your daily intake of vitamin C does not increase beyond the specified limit. This is because an excess amount of vitamin C may lead to problems like nausea, diarrhea, and stomach cramps (4).

Natural Sources of Vitamin C

Nature has blessed us with many of the sources from which we can get vitamin C. Yes, you can always choose the artificial supplements but they come at their cost. Thus, the natural sources in the form of vegetables and fruits form to be the best option when it comes to adding vitamin C to your daily nutrients.

Following are the best- known sources of Vitamin C (5, 6):

Citrus fruits such as lime, lemon, orange, grapefruit, etc. You can also consume the natural juices of these fruits.

  1. Cantaloupe
  2. Guava
  3. Red sweet pepper
  4. Green pepper
  5. Vegetable juice cocktail
  6. Brussels sprout
  7. Edible pod peas
  8. Kale
  9. Watermelon
  10. Mango
  11. Papaya
  12. Pineapple
  13. Strawberries
  14. Kiwifruit
  15. Cranberries
  16. Raspberries
  17. Blueberries
  18. Winter squash
  19. Sweet as well as white potatoes
  20. Spinach
  21. Cabbage
  22. Tomato
  23. Broccoli
  24. Brussels sprouts
  25. Cauliflower
  26. Green leafy vegetables

You can also opt for some of the food and beverages, which have the vitamin C added to them. For determining the presence of vitamin C, you can check their labels.

Recommended Dietary Allowance for Vitamin C (7)

Birth to 6 months40 mg40 mg
7- 12 Months50 mg50 mg
1- 3 Years15 – 400 mg15- 400 mg
4- 8 Years25 – 650 mg25- 650 mg
9- 13 Years45 – 1200 mg45- 1200 mg
14- 18 Years75- 1800 mg65 – 1800 mg80- 1800 mg115- 1800 mg
More than 19 years90- 2000 mg75 – 2000 mg85- 200 mg120- 2000 mg

Vitamin C requirements of the smokers exceeds by 30 mg per day as compared to the non- smokers. In addition, one must ensure that the daily intake does not go beyond the recommended limits owing to the fact that the excess amount of vitamin C is associated to the higher risk of cardiovascular diseases, diarrhea, nausea, abdominal cramps, and development of kidney stones besides many others.

2) Zinc

Zinc is one of the necessary minerals, which is required for the efficient functioning of the body. This element finds the place next to Iron, which is the first one when it comes to its concentration in the body. It is a vital element, which can be found throughout the cells in the body. It primarily helps to enhance the immune system of the body and aids the growth of the cell, the cell division, the wound healing ability of the body and the breakdown of the carbohydrates in the body. It also plays a crucial role during the pregnancy as it helps to maintain the natural progesterone level in the body (8).

The experimental studies have proved that the deficiency of zinc in the body causes the level of progesterone, the androgen hormones, and the estrogen to decline significantly. These complications may include the fetal loss, prolonged labor, low birth weight, pre- term or post- term deliveries, etc. This thus poses complications during the pregnancy, which can be overcome by the supplementation of the nutrient zinc (9, 10). Natural sources rich in zinc is thus how you can increase the progesterone naturally.

Natural Sources of Zinc

You must closely keep an eye on the concentration of zinc in your body specifically when you are pregnant. This is because the level of zinc in your body tends to decrease at this time, as the body also needs to fulfill the requirements of the fetus. The normal diet, which is capable of boosting the level of zinc in your body, includes following (11):

  1. Oysters
  2. Beef chuck
  3. Crabs
  4. Beef patty
  5. Breakfast cereals with zinc fortified in them
  6. Lobster
  7. Pork
  8. Baked beans
  9. Chicken
  10. Yogurt
  11. cashews
  12. Chickpeas
  13. Cheese
  14. Oatmeal
  15. Milk
  16. Almonds
  17. Kidney beans
  18. Chicken breast
  19. Cheddar or mozzarella cheese
  20. Peas
  21. Flounder or sole

Recommended Dietary Allowance for Zinc (12)

Birth to 6 months2- 4 mg2- 4 mg
7- 12 Months3 – 5 mg3- 5 mg
1- 3 Years3- 7 mg3- 7 mg
4- 8 Years5- 12 mg5- 12 mg
9- 13 Years8- 23 mg8- 23 mg
14- 18 Years11- 34 mg9- 34 mg12- 34 mg13- 34 mg
More than 19 years11- 40 mg8- 40 mg11- 40 mg12- 40 mg

More than the required amount of zinc can cause acute and chronic health problems that may include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headache. Besides this, it can also lead to the problems associated to urinary physiology (13).

3) Magnesium

Magnesium is one of the vital nutrients that is required by the body. It is also required as a cofactor in numerous enzymes, which generally play an important task of energy transpiration (14). It is the nutrient, which the body needs in order to perform more than 300 biochemical reactions in it. Besides keeping a check on the glucose levels in the blood, it also helps the body to carry out muscle functions the way they are intended to. In addition to this, it also aids the body to produce the energy and protein while making it capable of battling against the diseases and pathogens by boosting the immune system. Magnesium is generally found in the bones and cells of the human body (15, 16).

The intake of magnesium helps the body with the enhanced level of progesterone in the body (17).

Natural Sources of Magnesium

You can fulfill the daily magnesium requirements of your body by various magnesium- rich sources in your diet. These mainly include the green and leafy vegetables, certain fruits and vegetables, legumes, whole grains, etc. Of these, the green leafy vegetables are considered as the richest source of magnesium due to the fact that they contain chlorophyll which is the magnesium chelate of porphyrin. Some of the options that you can have are listed here for you (18, 19, 20):

  1. Brazil nuts
  2. Pumpkin
  3. Squash kernels
  4. Bran cereals
  5. Dark green leafy vegetables
  6. Bananas
  7. Dried apricots
  8. Avocados
  9. Almonds
  10. cashews
  11. Peas
  12. Beans
  13. Seeds
  14. Soy products like soy flour or tofu
  15. Brown rice
  16. Millet
  17. Milk
  18. Halibut
  19. Quinoa
  20. Spinach
  21. Buckwheat flour
  22. Pine nuts
  23. White beans
  24. Pollock
  25. Black beans
  26. Bulgur
  27. Tuna
  28. Peanuts
  29. Lima beans
  30. Beet greens
  31. Navy beans
  32. Okra
  33. Cowpeas
  34. Hazelnuts
  35. Haddock

Recommended Dietary Allowance for Magnesium (21)

Birth to 6 months30 mg30 mg
7- 12 Months75 mg75 mg
1- 3 Years80 mg80 mg
4- 8 Years130 mg130 mg
9- 13 Years240 mg240 mg
14- 18 Years410 mg360 mg400 mg360 mg
19 – 30 years400 mg310 mg350 mg310 mg
31- 50 years420 mg320 mg360 mg320 mg
More than 51 years420 mg320 mg

If taken in excess, magnesium can pose problems owing to the tendency of the kidneys to pass out the extra amount through the urine. It can also cause diarrhea along with nausea and abdominal cramps. Therefore, you must make sure that your diet provides you with the magnesium in the adequate amount only (22).

4) Vitamin E

Vitamin E is a class of fat- soluble compounds that exhibit great antioxidant properties. They are basically the compounds that help the body to grow and develop. It helps the body to fight against various external factors that cause the body to catch diseases. It boosts up the metabolism of the body and also, gives acceleration to the immune system. Being an antioxidant, it helps the body to fight against the free radicals thus keeping the cells, tissues, and organs protected. It also plays a vital part in the formation of red blood cells and also protects the blood from clotting within the blood vessels (23, 24, 25).

Vitamin E also plays a crucial role in maintaining the levels of progesterone in the body. The studies have proven that the daily intake of the required amount of vitamin E helps the body to increase the production of progesterone. Thus boosting up the fertility. Vitamin helps the body with an enhanced luteal blood flow while helping the body to overcome the deficiency of the progesterone (26). This is, thus, another nutrient that you get from artificial as well as natural sources to solve the problem if you are suffering from low progesterone levels.

Natural Sources of Vitamin E

Nature has blessed us with a wide array of natural sources that are capable of supplying us with the required amount of vitamin E for the body to function efficiently. These sources mainly comprise of nuts, seeds, vegetable oils besides many others. Some of them have been listed here for you (27, 28):

  1. Wheat germ oil
  2. Spinach
  3. Sunflower seeds
  4. Tomato
  5. Almonds
  6. Mango
  7. Sunflower oil
  8. Kiwifruit
  9. Safflower oil
  10. Soybean oil
  11. Hazelnuts
  12. Bocelli
  13. Peanut butter
  14. Corn oil
  15. Peanuts
  16. Cottonseed oil
  17. Turnip greens
  18. Canola oil
  19. Avocado
  20. Carrot juice
  21. Dandelion greens
  22. Sardine
  23. Blue crab
  24. Brazil nuts
  25. Herring

Recommended Dietary Allowance for Magnesium (29)

Birth to 6 months4 mg4 mg
7- 12 Months5 mg5 mg
1- 3 Years6- 200 mg6- 200 mg
4- 8 Years7- 300 mg7- 300 mg
9- 13 Years11- 600 mg11- 600 mg
14- 18 Years15- 800 mg15- 800 mg15- 800 mg19-800 mg
More than 19 years15- 1000 mg15- 1000 mg15- 1000 mg19- 1000 mg

The researches have not mentioned any adverse effects associated with the excess consumption of vitamin E. However, uncontrolled consumption of vitamin E supplements shave been found to be one of the causes that initiates the development of prostrate cancel in the males (30).

5) Vitamin B6

The next one on our list of nutrients that boost the progesterone levels is Vitamin B6. This is vitamin that is soluble in water. The body needs a regular supply of this vitamin owing to the fact that it is incapable of storing this class of vitamins. It helps the body to produce antibodies that empower the body to battle against the onset of many diseases. It also is a great source that helps the body to make hemoglobin and break down the proteins. In addition to this, it also maintains the normal nerve function for the body while aiding the maintenance of the required glucose levels. The deficiency of vitamin B6 can also lead to the anemic condition of the body. The body also requires vitamin B6 in order to carry out the more than 100 enzyme reactions, which play a vital role in maintaining the metabolic rate of the body (31, 32).

It also helps a lot to maintain the fertility in the females besides helping them to avoid the complications. It is one of the main nutrients that help with the brain development during the pregnancy and infancy. It also helps with the improvement of immunity at the same time. Regular required doses of vitamin B6 has been examined to conclude that it is willing to increase the progesterone level in the females (33, 34).

Natural Sources of Vitamin B6

Fishes and beef liver are considered the richest sources of vitamin B6. Besides this, various other organ meats, potatoes, starch- containing vegetables, and the fruits excluding citrus ones are also among the rich sources of vitamin B6. Some of the options that you can consider in order to help your body gain the vitamin B6 are as follows (35, 36, 37):

  1. Chickpeas
  2. Beef Liver
  3. Tuna
  4. Salmon
  5. Chicken breast
  6. Breakfast cereals fortified with vitamin B6
  7. Potatoes
  8. Turkey
  9. Banana
  10. Marinara sauce
  11. Ground beef
  12. Waffles
  13. Bulgur
  14. Cottage cheese
  15. Squash
  16. White rice
  17. Nuts
  18. Raisins
  19. Onions
  20. Spinach
  21. Tofu
  22. Watermelon
  23. Legumes (dried beans)
  24. Pork
  25. Poultry products
  26. Avocado

Recommended Dietary Allowance for Vitamin B6 (38)

Birth to 6 months0.1 mg0.1 mg
7- 12 Months0.3 mg0.3 mg
1- 3 Years0.5- 30 mg0.5- 30 mg
4- 8 Years0.6- 40 mg0.6- 40 mg
9- 13 Years1.0- 60 mg1.0- 60 mg
14- 18 Years1.3- 80 mg1.2- 80 mg1.9- 80 mg2.0- 80 mg
19- 50 Years1.3- 100 mg1.3- 100 mg1.9- 100 mg2.0- 100 mg
More than 51 Years1.7- 100 mg1.5- 100 mg

The excess intake of vitamin B6 is known to have adverse effects in the form of agonizing and ugly lesions on the skin besides hypersensitivity and symptoms associated to gastrointestinal problems like nausea and heartburn.

6) Folate

Folate is another nutrient that can help you to boost the levels of progesterone in your body. It can be taken from natural sources or through the dietary supplements. Folate helps the body to perform a great range of functions like the growth of the tissues and produce new red blood cells. It also renders a helping hand to vitamin B12 and vitamin C to break down the proteins. In addition to this, it also helps the body to produce the DNA. The deficiency of folate leads to the anemia, heart ailments and blood vessel diseases (39, 40, 41).

Its deficiency can also cause adverse effects for the pregnant women and the fetus by contributing to the defects in the brain and spinal cord. It is also known to increase the fertility in the females. It is also capable of enhancing the levels of the hormone that contribute to the pregnancy such as progesterone (42, 43). It is thus one of the best alternatives if you are suspecting low progesterone levels in the body.

Natural Sources of Folate

You can include many vegetable and fruit alternatives to your diet to help your body with the required amount of folate. Some of the most prominent ones are as follows (44):

  1. Beef Liver
  2. Chicken breast
  3. Spinach
  4. Black- eyes peas
  5. White rice
  6. Breakfast cereals with fortified folate
  7. Asparagus
  8. Spaghetti
  9. Ground beef
  10. Milk
  11. Brussels
  12. Fish
  13. Lettuce
  14. Cantaloupe
  15. Broccoli
  16. Mustard greens
  17. Green peas
  18. Kidney beans
  19. White bread
  20. Peanuts
  21. Wheat germ
  22. Tomato
  23. Crab
  24. Orange
  25. Turnip greens
  26. Papaya
  27. Banana
  28. Yeast
  29. Egg
  30. Vegetarian baked beans
  31. Cornmeal
  32. Pasta
  33. Okra

Recommended Dietary Allowance for Folate (45)

Birth to 6 months65 mcg DFE65 mcg DFE
7- 12 Months80 mcg DFE80 mcg DFE
1- 3 Years150- 300 mcg DFE150- 300 mcg DFE
4- 8 Years200- 400 mcg DFE200- 400 mcg DFE
9- 13 Years300- 600 mcg DFE300- 600 mcg DFE
14- 18 Years400- 800 mcg DFE400- 800 mcg DFE600- 800 mcg DFE500- 800 mcg DFE
More than 19 years400- 1000 mcg DFE400- 1000 mcg DFE600- 1000 mcg DFE500- 1000 mcg DFE

The experts argument that the excessive dosage of folate can cover the vitamin B12 deficiency. Along with this, it is also known for the increase in the expansion of paraneoplastic lesions thus aiding the cancer. Thus, one must make sure that the amount of folate does not go beyond the specific range in order to avoid the complications (46).

7) L- Arginine

The amino acids are known as L- arginine. L- arginine can be obtained from the natural sources that are rich in amino acids and can also be synthesized. It has therapeutic capabilities that can help the body to prevent or recover from the diseases such as congestive heart failure, chest pain, and high blood pressure along with coronary artery disease. Moreover, it is also very useful as a preventive method to combat common cold. It is also capable of boosting the immunity of the body and helps it restore the efficiency in the kidney function after the transplant surgery. There are many other ways as well in which this chemical building block aids the body other than the mentioned ones (47).

One such use is found in its ability to boost the progesterone levels in the females. According to an experimental study, regular intake of L- arginine in the appropriate amount are known to help the female subjects to acquire the required amount of progesterone in their bodies thus helping with a complication- free pregnancy (48). It is thus you can consume the food rich in amino acid if you are facing problems due to the deficiency of progesterone.

Natural Sources of L- Arginine

This nutrient is widely available in the food sources that fall under the category of red meat, poultry, fish, and the dairy products (49). Thus, it can be easily attained from the food products that are rich in the protein content. Some of the prominent sources of L- arginine have been listed here for you:

  1. Pork
  2. Beef
  3. Chicken
  4. Turkey
  5. Tuna
  6. Salmon
  7. Halibut
  8. Trout
  9. Talipia
  10. Soybeans
  11. Pumpkin seeds
  12. Sesame seeds
  13. Peanuts
  14. Walnuts
  15. Sweet green peppers
  16. Seaweed spirulina
  17. Quinoa
  18. Oats
  19. Wheat germ
  20. Spinach
  21. Almonds
  22. Sunflower seed kernels
  23. Walnuts
  24. Hazelnuts
  25. Lentils
  26. Brazilnuts
  27. Cashew
  28. Pistachio
  29. Flaxseed
  30. Kidney beans
  31. Tofu
  32. Wheat flour
  33. Garlic
  34. Muffins
  35. Onion
  36. Egg
  37. Milk

8) Selenium

The next mineral that our body needs in order to enhance the level of progesterone is Selenium. The scientific studies have proven the fact that regular consumption of selenium in the required amount helps the body to produce the progesterone thus helping with the fertility (50).

Selenium is a naturally occurring nutrient, which is one amongst the essential trace minerals. This mineral is one of the very important ones for an amazing health. This mineral exhibits strong antioxidant properties and keep the cells in the body protected from the damage. Selenium is popular for the treatment of wide array of health problems like asthma, arthritis, dandruff, and even infertility. Besides this, it also has an important role to play in the improvement of thyroid hormone metabolism, and DNA synthesis. This mineral also keeps the body protected from the oxidative damages and infections. Though you can always opt for the supplements, the natural sources of selenium are considered the best ones to fulfill the daily requirements of the body as they keep you protected from the side- effects associated with the artificial counterparts (51, 52, 53).

Natural Sources of Selenium

The richest sources of selenium include the food items like vegetables, and plant foods. The amount of selenium contained in a particular plant product or vegetables is dependent on the amount of selenium that the soil that it grows in contains. Some of the great sources of selenium are as follows (54, 55):

  1. Brazil nuts
  2. Tuna
  3. Halibut
  4. Sardines
  5. Ham
  6. Shrimp
  7. Macaroni
  8. Beef steak
  9. Bee liver
  10. Chicken
  11. Cottage cheese
  12. Brown rice
  13. Ground beef
  14. Egg
  15. Puffed wheat cereals fortified with selenium
  16. Whole wheat bread
  17. Baked beans
  18. Oatmeal
  19. Spinach
  20. Milk
  21. Yogurt
  22. Lentils
  23. White bread
  24. Spaghetti sauce
  25. Cashew nuts
  26. Corn flakes
  27. Green peas
  28. Banana
  29. Potato
  30. Peaches
  31. Carrots
  32. Lettuce

Recommended Dietary Allowance (56)

Birth to 6 months15- 45 mcg15- 45 mcg
7- 12 Months20- 60 mcg20- 60 mcg
1- 3 Years20- 90 mcg20- 90 mcg
4- 8 Years30- 150 mcg30- 150 mcg
9- 13 Years40- 280 mcg40- 280 mcg
14- 18 Years55- 400 mcg55- 400 mcg60- 400 mcg70- 400 mcg
19- 50 Years55- 400 mcg55- 400 mcg60- 400 mcg70- 400 mcg
Moe than 51 Years55- 400 mcg55- 400 mcg

The intake of selenium beyond the specific values leads to adverse results that may include bad breath, hair loss, brittle nails, nail loss, lesions of the skin and nervous systems, nausea, diarrhea including lot of others. Hence, you must not only make sure that you maintain a diet rich in the required amount of selenium, but also take care that the total intake does not go beyond the specific range (57).

9) Vitamin A

The next one on our list of effective progesterone boosters are vitamin A. Vitamin A is one of the proven nutrients that serve amazingly well to help the females affected by infertility due to the lack of progesterone. The scientific studies and experiments have highlighted the fact that the study group that consumes a diet rich in vitamin A has been known to have a higher level of progesterone as compared to the ones who do not (58). Thus, vitamin A is another nutrient that you can add to the list while you keep your diet under check during pregnancy.

Vitamin A is the category of vitamins that is stored in the liver. This fat-soluble vitamin is of two types. The first one if preformed vitamin A, which has animal and dairy products as its richest source. Secondly, the pro-vitamin A, which is found in the plant products such as fruits and vegetables. Beta-carotene is one of the most common category of vitamin A that is obtained from the plants. Vitamin A also plays a major role in other aspects of the human body that include immunity, vision, and the cellular communication. One of the richest source of vitamin A, that is, the carotene is a dye, which is dark in color and can be used for to produce vitamin A. It is an anti-oxidant is vital for healthy well being. It is also capable of preventing the body against cancer (59, 60).

The deficiency of vitamin A mainly affects the developing countries and leads to the adverse consequences during the phase of pregnancy, infancy, childhood, and lactation. Less consumption of vitamin A also leads to the problem of chronic diarrhea, and preventable blindness. Along with this, it also is one of the major causes of anemia as the deficiency of vitamin A also leads to the iron deficiency.

Natural Sources of Vitamin A

Vitamin A rich food sources are another option that you can try of you are looking for some natural progesterone boosting foods. The food sources mainly include the plant and animal products, which have been listed here for you (62, 63, 64):

  1. Sweet potato
  2. Chicken
  3. Beef liver
  4. Tuna
  5. Spinach
  6. Pistachio nuts
  7. Carrots
  8. Yogurt
  9. Pumpkin pie
  10. Salmon
  11. Cantaloupe
  12. Summer squash
  13. Sweet peppers
  14. Eggs
  15. Raw mangoes
  16. Baked beans
  17. Cowpeas or black eyed peas
  18. The fruits and vegetables which are orange and yellow in color
  19. Fat free or skimmed milk
  20. Cod liver oil
  21. Apricots
  22. Fortified cereals
  23. French vanilla ice cream
  24. Herring
  25. Broccoli
  26. Tomato juice
  27. Cheese
  28. Sunflower oil
  29. Sunflower seeds
  30. Almonds
  31. Cottonseed oil
  32. Safflower oil
  33. Hazelnuts
  34. Mixed nuts
  35. Turnip greens
  36. Pine nuts
  37. Peanut butter
  38. Canola oil
  39. Wheat germ
  40. Peanuts
  41. Peanut oil
  42. Corn oil
  43. Olive oil
  44. Dandelion greens
  45. Sardine
  46. Blue crab
  47. Brazil nuts

Recommended Dietary Allowance for Vitamin A (65)

Birth to 6 months400- 600 mcg RAE400- 600 mcg RAE
7- 12 Months500- 600 mcg RAE500- 600 mcg RAE
1- 3 Years300- 600 mcg RAE300- 600 mcg RAE
4- 8 Years400- 900 mcg RAE400- 900 mcg RAE
9- 13 Years600- 1700 mcg RAE600- 1700 mcg RAE
14- 18 Years900- 2800 mcg RAE700- 2800 mcg RAE750- 2800 mcg RAE1200- 2800 mcg RAE
19- 50 Years900- 3000 mcg RAE700- 3000 mcg RAE770- 3000 mcg RAE1300- 3000 mcg RAE
Moe than 51 Years900- 3000 mcg RAE700- 3000 mcg RAE

Even though you must make sure that your diet contains the required amount of vitamin A nutrient, you must also ensure that it does not go beyond the upper limit. Higher intake of vitamin A has many of health risks associated to it. Some of them include dizziness, nausea, headache, and coma. Not only this, it may also prove fatal for you. It can also lead to the birth defects in the newborns.

10) Calcium

Calcium is one of the basic building blocks that make up our body and fill it with strength. “Increase your calcium intake”, is the first thing that you are going to hear if your ever complain of weak bones. After all, it is what make up your bones. But, that is not the only thing calcium is capable of helping you with. One of the other things is increase in the levels of progesterone. The studies and researches have presented us with amazing information that consuming a diet, which is rich in calcium, helps you with an increased level of progesterone (66).

Calcium is counted one amongst the most widely present minerals in the human body. While the 99% of the calcium present in the body is utilized for forming the bones and teeth, rest of 1% is used to carry out some of the critical functions related to the metabolism. These functions include vascular contraction and vandolization, muscle function, nerve transmission, intracellular signaling and hormonal secretion. The calcium stored in the body as a part of teeth and bones is actually considered as a reserve that comes handy when needed by the body. Calcium concentration in the body declines as the age increases. The calcium, which is already a part of the body, is released out from it in the form of sweat, skin cells, and the waste product thrown out from the body. The decreasing estrogen levels in the body of females is responsible for the decreasing ability of calcium absorption (67, 68, 69).

The effects of calcium deficiency are long-term and does not show any complication on a short-term basis. The intake of calcium levels, which are lower than the required value, poses long-term problems such as osteopenia which causes the bone mass to reduce. A person undergoing calcium deficiency is also more likely to get affected by the problems such as osteoporosis and bone fractures. You can identify if you are suffering from calcium deficiency by checking yourself for the presence of certain symptoms such as tingling sensation in fingers, convulsions, and abnormal heart rate. If the last symptom is not addresses well on time, it may also lead to more adverse problems, which may prove fatal to the person (70).

Natural Sources of Calcium

Even though the advancement in science has made the calcium supplements available for you, the route through the nature serves as the most fruitful solution to keep yourself away from falling prey to the calcium deficiency. Some of the natural sources that can effectively help you to fulfill your requirement of the calcium have been listed here (71, 72):

  1. Plain yogurt
  2. Mozzarella
  3. Sardines
  4. Fruit yogurt
  5. Cheddar cheese
  6. Milk
  7. Soy milk
  8. Buttermilk
  9. Orange juice
  10. Tofu
  11. Salmon
  12. Cottage cheese
  13. Calcium fortified cereals
  14. Frozen yogurt
  15. Turnip greens
  16. Kale
  17. Vanilla ice cream
  18. Chinese cabbage
  19. White bread
  20. Corn tortilla
  21. Flour tortilla
  22. Sour cream
  23. Whole wheat bread
  24. Broccoli
  25. Cheese
  26. Collards
  27. Molasses
  28. Spinach
  29. Ocean perch
  30. Oatmeal
  31. Cowpeas
  32. White beans
  33. Okra
  34. Blue crabs
  35. Beet greens
  36. Pak-choi
  37. Clams
  38. Dandelion greens
  39. Rainbow trout
  40. Romano cheese
  41. Pasteurized Swiss cheese
  42. Ricotta cheese
  43. Provolone cheese
  44. Whole milk

Recommended Dietary Allowance for Calcium (73)

Birth to 6 months200- 1000 mg200- 1000 mg
7- 12 Months260- 1500 mg260- 1500 mg
1- 3 Years700- 2500 mg700- 2500 mg
4- 8 Years1000- 2500 mg1000- 2500 mg
9- 13 Years1300- 3000 mg1300- 3000 mg
14- 18 Years1300- 3000 mg1300- 3000 mg1300- 3000 mg1300- 3000 mg
19- 50 Years1000- 2500 mg1000- 2500 mg1000- 2500 mg1000- 2500 mg
51- 70 Years1000- 2000 mg1200- 2000 mg
More than 71 years1200- 2000 mg1200- 2000 mg

Even though calcium helps us in multiple ways, it has major health risks associated with it if consumed in excess. The condition where the blood contains excess of calcium concentration is known as hypercalcemia. This condition can lead to renal insufficiency, vascular and soft tissues calcification, hypercaciuria, and kidney stones. It is also known that the higher concentrations of calcium also lead to prostrate cancer. However, the researches to support this are still in progress (74). The precise calculation about the amount of calcium that you need to consume however depends on the age and other related factors. For instance, the developing children require more amount of calcium as compared to the grown-ups of young age. In addition, the women in the older age of life require higher amount of calcium due to the facts explained earlier in order to combat osteoporosis (75).

11) Omega – 3 Fatty Acids

Fat is probably that one among the things that we all want to get rid of desperately. Well, there is one from this category that we do not want to lose and the name is, Omega- 3 fatty acids. Not only does it help by giving an overall boost to our health, it also helps us, women battling low progesterone levels to be specific, by boosting the levels of 17 α-hydroxyprogesterone. It thus is a boon that works wonder in order to alleviate the chances of preterm birth and birth defects in the newborns. The same has been proved by various scientific studies (76).

These are basically the group of polyunsaturated fatty acids which play a vital role in carrying our various essential functions of the body. There are three crucial omega- 3 fatty acids, namely, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Studies that proven that a diet that fulfills the body requirement of omega-3 fatty acids ensures that the body remains free of the chronic diseases such as heart ailments, cancer, and arthritis. In addition to this, it is also capable of reducing the inflammation, and the body by reducing the high cholesterol levels, maintaining the blood pressure, etc. It also helps the body to fight against diabetes, osteoporosis, depression, bipolar disorder, skin ailments, asthma along with many other problems.

It is thus one of the vital nutrients that the body requires in appropriate amount to main the health at its prime. The infants who do not acquire the sufficient amount of omega-3 fatty acids are known to suffer from the problems such as poor vision, and nerve problems. A deficiency of omega-3 fatty acids also causes fatigue, dry skin, poor memory, mood swings, cardiac problems, depression and improper blood circulation. Thus, one must make sure to incorporate a diet that supplies you with adequate amount of omega-3 fatty acids.

Rich Sources of Omega-3 Fatty Acids

Fishes are considered as the richest source of omega-3 fatty acids along with some of the vegetarian sources. However, while consuming fishes you must ensure that they are not tainted with mercury as it can adversely affect the health of young children along with the pregnant women. Therefore, consumers falling into these groups must necessarily avoid the fishes that possess high levels of mercury. These mainly include swordfish, shark, king mackerel, tilefish, etc.

Some of the choices that you can consider to boost the levels of omega-3 fatty acids in your diet are listed here (77, 78, 79, 80):

  1. Salmon
  2. Tuna
  3. Ground flaxseed
  4. Whitefish
  5. Herring fish
  6. Sardines
  7. Flaxseed oil
  8. Chia seeds
  9. Walnuts
  10. Soybeans
  11. Tofu
  12. Canola oil
  13. Collard
  14. Kale
  15. Spinach
  16. Mustard
  17. Turnip
  18. Cashew
  19. Hemp
  20. Pumpkin
  21. Olive
  22. Avocados
  23. Summer squash
  24. Brussel sprouts
  25. Winter squash
  26. Ground cloves
  27. Ground oregano
  28. Peppermint leaves
  29. Mustard seeds
  30. Anchovy
  31. Catfish (farmed)
  32. Clams
  33. Cod
  34. Crab
  35. Halibut
  36. Lobster
  37. Mussels
  38. Oysters
  39. Pollock
  40. Scallops
  41. Shrimp
  42. Trout
  43. Corn
  44. Sunflower
  45. Pecans
  46. Peanuts
  47. Pistachio
  48. Almonds
  49. Hazelnuts
  50. Pine nuts

Recommended Dietary Allowance for Omega- 3 Fatty Acids (81)

Birth to 6 months0.5 grams0.5 grams
7- 12 Months0.5 grams0.5 grams
1- 3 Years0.7 grams0.7 grams
4- 8 Years0.9 grams0.9 grams
9- 13 Years1.2 grams1.0 grams
14- 18 Years1.6 grams1.1 grams1.4 grams1.3 grams
19- 50 Years1.6 grams1.1 grams1.4 grams1.3 grams
51- 70 Years1.6 grams1.1 grams
More than 71 years1.6 grams1.1 grams

Even though, a diet rich in omega-3 fatty acids is good for the human health, it should be still made sure that it does not cross a specific limit. For instance, a diet rich in omega-3 fatty acids helps the pregnant women in multiple ways; however, excess of it may cause the newborns to get prone to a short lifespan. It also increases the chances of abnormal ABRs in the grown-ups (82). This may also be accompanied with many of the other adverse outcomes. Hence, one must keep a check on daily intake of omega-3 fatty acids.

These are the nutrients which if consumed in the appropriate amount helps us to solve the problems associated with the low progesterone levels. All you have to do is incorporate a diet that includes the food rich in them and get going. In addition to these, nature also empowers us to make the best use of some herbal remedies that can help us to achieve our target. Some of the prominent ones have been listed here for you.

Natural Herbs to Increase Progesterone

Herbs have been one of the most beautiful presents from the Mother Nature, which have been lending us their properties for a variety of purposes. Be it medicinal purpose, edible purpose, or be it anything, herbs have been giving us every reason to rejoice the beauty of nature at its best. There are some of the herbs, which can be also efficiently used in order to overcome the low progesterone levels in the body of females. We have listed down some of them here for you.

1) Vitex

The immense fertility-boosting power of this herb has earned it the title of “fertility herb”. Known as chaste tree berry, it greatly enhanced the female fertility while helping them to maintain a healthy menstrual cycle. It also boosts the level of the female sex hormones like progesterone that help them to maintain the pregnancy (83).

These reasons contribute to its popularity as a home remedy for battling the premenstrual syndrome in addition to the cramps. Vitex is considered as the largest genus of the family Vierbenaceae that mainly includes as many as 250 species. It is basically a deciduous species native to the parts of Pakistan, India, and Sri Lanka. It has serves as a folk treatment for diverse range of health problems that basically include menstrual disorders, corpus luteum insufficiency, cyclic breast pain, diarrhea, female hormonal disorders, eye pain, migraine, cold, and a lot of others (84).

You can simply get the vitex capsules or tincture from the market and use it as directed in order to leverage its fertility-boosting benefits in the form of improved progesterone levels. Since this is a slow acting herb, it will begin affecting your body positively after 10 days of regular use. In addition, you will be only able to observe the results only after the 6 months of regular use.

2) Lepidium Meyenii

Lepidium meyenii is another herb that can be used for boosting the levels of progesterone in the female humans. Many researches and scientific studies have proven the fact that the females administered with the herb experience significant increase in the levels of E2, FSH, progesterone, and ACTH. It also is known to help with the regulation of blood pressure, body weight, Triglycerides, and the cholesterol levels in the body of user (85). Hence, this herb can be used by you to increase the progesterone levels naturally.

Talking about the plant, Lepidium meyenii, also known as Maca, is a plant, which is offered an ideal habitat at the height of 4000 meters by Central Andes in Peru. It is a biennial plant and has a history of being used as a vegetable root and as a conventional medicine for diverse purposes. Besides given a boost to the hormonal balance, Maca is also an efficient source of energy, stamina and, mental clarity boosting herb. It also helps the user to attain balance of thyroid hormones in addition to stimulate the normal sexual function. This herb is available in the market in the powdered form besides the capsule and tincture variants. You can get any of these and use them as directed. The powdered version of the herb is most preferred owing to its ability to digest easily and pocket-friendly price. However, you need to ensure that the powder contains the roots of the herb.

3) Asparagus

Herbs are one of the best treatments for diverse range of health problems, be it small or big. Asparagus is another herbal gift of nature that has versatile qualities to help you heal many problems. One such problem is low progesterone levels. The consumption of asparagus is known to increase the progesterone levels in the females, thanks to the variety of compounds and properties it is enriched with. This is why you need to include it in your diet to combat infertility (86).

Asparagus is one of the widely grown vegetables around the world that is known for its unique taste. The main factors that contribute to its efficacy for boosting the levels of progesterone include the presence of amino acid compounds in addition to its directives including aspartic acid, and arginine. In addition, the plant is embedded with the richness of phytoestrogen compounds, which are mainly the estrogen-like compounds which are extracted from the plant. Asparagus also contains some of the other compounds such as sarsaponin, protodioscin, and diosgenin in the roots. These compounds are known to be some of the participant compounds that aid the production of progesterone and hence helps to increase the secretion (87).

To add to the benefits, asparagus is also blessed with the minerals such as calcium, magnesium, phosphorus, and zinc, which play a vital role in the steroidogenesis thus proving asparagus as an amazing herbal alternative to enhance the fertility (88).

It can be consumed as a part of herbal mix extracted in alcohol. However, it has been studies that asparagus tends to lose its saponin dominated nature in the presence of alcohol. Hence, the water extract or the tablet form of asparagus extract is one of the most preferred choices. Alternatively, you can get the powered form of asparagus extract from the Ayurvedic medicine store that can be take in combination with water or milk.

4) Oregano

While nature has an amazing source of therapeutic agents, herbs are a great addition to its collection. Not only can you relish their benefits in terms of ailments treatment, but also apply them to deliver most effective results for controlling the hormone production in your body. One such help from nature is Oregano. It can be one of the most fruitful solutions if you are looking for herbs that boost progesterone. Not only many users have recommended it, but also science has approved it for the above-mentioned abilities (89).

Scientifically called Origanum vulgare, oregano is one of the herbs that is used by cooking experts to multiply the flavor and taste of some world-renowned delicacies that belong to the Mexican and Mediterranean cuisines. This herb is among the widest collections of nutrients that benefit the body in several ways. These nutrients include vitamin K, iron, and manganese. The most active nutrient that enables oregano to have the affects that is does is the high amount of antioxidants. It helps the body to eradicate the free radicals and combat diverse range of ailments.

The consumption of oregano also multiplies the body’s ability to generate the hormone known as progesterone. It has been confirmed by a study that oregano is the herb that enables the binding to intracellular receptors for the progesterone secretion and enhances its amount. The study also indicated towards the fact that while the herb boosts progesterone secretion, it does not adversely affect the production of other hormones thus proving itself as an amazing remedy to cure progesterone insufficiency.

5) Verbena

Verbena is one of the flowing plants indigenous to the tropical and sub-tropical America. It is a perennial herb that belongs to the family of Verbenaceae. They are generally distinguished for their opposite leaves that are toothed, lobed, or dissect. It acts as an herbal remedy to a wide array of ailments including asthma, whooping cough, heart diseases, metabolic disorders, anemia, jaundice, kidney and urinary tract disorders, and a lot more. Verbena is also known for its effectivity in terms to enhancing the women health. It yield astonishing results when applied as a remedy to treat menopausal symptoms, irregular menstrual cycles, and boost milk-production in the lactating mothers.

Regular intake of verbena is known to provide the body with some of the essential nutrients and compounds like glycosides (or verbenin), alkaloids, tannins, bitter principles, and volatile oil.

You can also consider the consumption of verbena if you are affected by the inadequate progesterone levels. According to a scientific study, this herb exhibited great progesterone biding abilities when administered orally. This, I turn, facilitated the natural production of progesterone in the female body thereby helping with maintenance of the hormones (90).

You can easily find vervain supplements or the herb in raw form at the nearest health stores or online stores. These are available in various forms including powder, flower essence, tincture, tea, capsules. You can also opt for preparing the tea at home and ensure daily in-take in case you are suffering from insufficient progesterone. Simply take 2 to 4 grams (or teaspoon) of verbena flowers and leaves and add them to a pint of boiling water. Let is remain undisturbed and covered for about 10 to 15 minutes to multiply the effectivity. You can also add some raw honey or lemon to the vervain tea to enhance its taste. Consume 1 to 3 cups a day. If consumes half an hour before sleeping, it also helps you eradicate the sleep-related problems.

6) Turmeric

A perennial herb, turmeric, is a scientifically known as Curcuma longa. Turmeric is native to the lands of India where it is obtained from the rhizome of the plant, dried, and ground to form a powder. Indian food widely uses this powder as an addition to the dishes owing to its striking yellow color. The most active compound in this herb is Curcumin that brings it the reputation of “super herb”. It is also counted among some of the most nutritionally active herbs and contains a wide array of them including proteins, vitamin C, calcium, iron, fiber, sodium, and about twenty-four calories in a tablespoon serving. It also contains a significant amount of vitamin B6, potassium, magnesium, and manganese.

Being such a rich provider of these compounds, we need not explain how effective it is to treat the imbalance in progesterone hormones. Turmeric supplies your body with the nutrients that exhibit strong progesterone secreting abilities as mentioned above. Owing to this, turmeric is known to possess high progesterone intracellular binding activities that enable the body to regulate progesterone levels in the body. Thus, you can include it in your daily diet to ensure that you do not face an issue on this front (91). It is also known that it aids the body to assist the liver in cleaning the body for the free radicals and hence promote the hormone balance. Turmeric’s value is also increased by the fact that it helps the females get rid of the dry vagina hence avoiding the discomfort in the intimate region.

All you have to do is take about 2 cups of water in a container. Add about 2 teaspoons of turmeric to this and allow it to boil unless the amount reduces to the half of its initial. Once done, turn the flame off and cover the container with lid for about 10-15 minutes. Now consume the tea hence prepared at least two to four times in a day to alleviate the problems related to progesterone levels.

7) Thyme

Thyme is known to have received worldwide acclamation for its effectivity as a progesterone-boosting herb. It possesses intracellular binding ability that enhances the secretion of progesterone thereby maintaining the required healthy level (92).

Thyme or thymus vulgaris is an evergreen herb that is administered as an herbal treatment for more than 100 decades. It is indigenous to the areas of Mediterranean region and some parts of Africa. Thymol is the most active compound found in thyme, which imparts it the therapeutic properties along with its characteristics. It also contains other volatile constituents such as carvacrol, borneol, and geraniol.

It contains a lot of phytonutrients, minerals, and vitamins that aid the body of consumer to relish distinguishing benefits in terms of supreme health. Thyme is one of the richest sources of potassium, iron, calcium, manganese, magnesium, and selenium. Besides this, regular consumption of the herb supplies the body with B-vitamin complex, beta-carotene, vitamin A, vitamin K, vitamin E, vitamin C, and folic acid along with vitamin B-6. These compounds enable Thyme to exhibit strong progesterone boosting ability and serve as an herbal remedy to delay the menopause, provide relief from menopausal symptoms such as mood swings, hit flashes, and insomnia.

You can avail the herb in fresh or dried form throughout the year. Thyme is also available as a tea, tincture, supplement or essential oil. Take some water in a container and bring it to boil. Allow the water to simmer for some time thereafter before turning the flame off. Now, add two teaspoons of dried thyme to it. Cover the container with lid for about 10 – 15 minutes. Once done, strain the tea and consume it lukewarm. You can also add some raw honey and lemon juice to the tea to enhance the taste.

8) Red Clover

Powered by mother nature’s collection of astounding herbs, red clover is used as a great addition also known as Trifolium, Trefoil, Cow Clover, Purple Clover, Wild Clover, Meadow Clover, Beebread, and Clovone. It is a short-lived perennial plant that bear flowers and is native to Europe and western Asia besides some parts of Africa. Its flowers are small and pinkish-purple in color. This herb is administered as a treatment for multiple ailments. Red clover is one of the richest suppliers of phytosterols, antioxidants, and anti-inflammatory agents. Its clinical studies indicates that it is a storehouse of many vitamins, nutrients, and minerals including some of the popular names such as calcium, vitamin C, magnesium, thiamine, chromium, phosphorus, potassium, niacin, and magnesium.

The administration of red clover in order to get rid of the progesterone imbalance has been scientifically tested and verified. It has been illustrated that the compounds found in red clover helped the user’s body to induce progesterone thereby boosting the levels significantly (93, 94, 95).

The usage of red clover as a hormone-balancing agent dates back to the times when it was discovered. It is significantly used to promote the women health. Red clover helps the users to fight menopausal symptoms like night flashes, night sweats, breast tenderness, pre-menstrual syndrome, etc. It is also widely known for its fertility-improving benefits that helps the women in childbearing age to maintain healthy hormonal balance.

Simply take about eight ounces of water and bring it to boil. Allow it to simmer for some time and add about two teaspoons of dried red clover flowers or flowering tops to it. Let the water rest for some time while remaining covered. Once done, strain the tea and consume. You can intake the tea up to three times in a day.

You can also avail the benefits of this herbal remedy by using tinctures, capsules, etc. available in the market.

You must also make sure that the consumption of red clover is done in small amounts due to its high toxicity.

9) Damiana

This is one of the most versatile, safe, and effective medicinal agents found in nature that proves wonderful to promote general well-being and health. Studies and researches illustrate its effectivity as an efficient anti-anxiety, sedative, anticonvosulant, antidepressant, anti-stress, laxatic, nerve tonic, and analgesic (96).

Damiana or Turnera diffusa is one of the aromatic herb that is native to the areas of Mexico. It belongs to the Turneraceae family and is a flower-bearing herb, which is also known as old woman’s broom. It finds its uses for numerous culinary and therapeutic applications. The leaves of this herb are known to possess excellent agents of health-boosters such as essential oil, resins, tannins, starch, arbutin, barterin, flavonoids, and the characteristic substance known as damianin. Besides being one of the promising treatments for ailments such as blood sugar controlling, foster prime kidney health, treat sexual anxiety, and as a healthy replacement for alcohol, it has also achieved positive results for the people suffering from depression. It is also popular as an agent that balances the hormones and helps the body maintain the required and healthy levels thus promoting overall well-being. Damiana’s aromatic fragrance has also helped significantly to increase fertility and libido in the men as well as the women.

Another application of damiana comes in the form of progesterone boosting. Scientific studies suggest that the herb, damiana helps the body to secrete progesterone and enhance the declining level of the hormones thereby boosting the fertility (97). You can thus use the extracts of damiana to eradicate the problems associated to low progesterone.

Take a container filled with about two cups of water. Allow it to boil for some time. Decrease the flame intensity and allow the water to simmer for some more time. Now add about two teaspoons of dried herb to it. Cover the container with a lid for next 10-15 minutes. When ready, strain off the infused water or tea and consume. You can repeat the process two times in a day and continue it for about two weeks. An addition of raw honey and lemon juice can multiply the taste of this tea. You can also avail the herb in the form of tinctures, capsules or other possible forms from the nearest medical store.

The aromatic essence hence prepared not only help you achieve desired progesterone levels but also helps the body to alleviate the infertility.

Prevention Tips to Avoid the Low Levels of Progesterone

Now that we are very well aware of the fact that the low levels of progesterone pose a great threat to the pregnant women and their offspring, it is one of the primary things that we need to take care of. Not only does progesterone helps the women to experience uncomplicated pregnancy, it also helps them during the phase of lactation. It is also vital for developing the body when a female grown up hits the puberty.

It is thus necessary to keep a check on the level of progesterone. Even though we always have an option handy to battle the condition of low progesterone levels, it is always best to never reach up to that condition. Hence, here are some tips to help you.

1) Keep a Check on Your Body Weight

Excess weight or obesity is associated with diverse range of hormonal imbalance, and an imbalance in the progesterone hormone is one of them. The conclusions obtained from the scientific studies and experiments have led to the results that highlight, that increase in weight leading to obesity acts as one of the prime factors that contribute to the imbalance in the progesterone levels. Not only this, it also increases the levels of estrogen thus worsening the situation (101). Hence, the first and foremost step that you must take in order to ensure hormonal balance is keeping a strict check on your weight.

2) Avoid over exercising

Daily exercises do several health boosting favors to the body. However, too much of anything causes harm to the normal well being of our body. One such example is excess of exercises. Too much of physical exercises can adversely affect the levels of sex hormones in the body. The experimental studies have proved that the subjects who practice excess of exercises suffer from the decreased levels of progesterone and estrogen in their bodies (102). Thus even though exercising regularly is must for your body, you must also take care that you consider the limit of your body while doing them in order to avoid complications.

3) Ease Out the Stress

Stress is the biggest enemy that you can ever have. Not only are you playing with your health while letting the stress to survive, you also cause great damage to the hormonal balance in your body. The studies have emphasized that increase in stress causes the progesterone levels in your body to decrease (103). Thus, another thing that you need to control to maintain the required level of progesterone in your body is the stress. Try out some yoga, meditation, or probably opt to spend some time doing your favorite things. These are some of the best ways to reduce the stress. You can also try exercising as it boosts the production of feel-good hormones. However, ensure that you do not overdo it.

4) Diet Check

Now that we are aware of the nutrients that we must incorporate in our diet to ensure that the progesterone levels are under control, why not make best use of our knowledge. Just make a checklist of the edibles that you have to include in your regular diet and get started. You can also check for some of the sources that provide you with all the nutrients that are necessary and have them. In addition, you must ensure some of the food items, which are harmful for the production of progesterone. For instance, the food sources that contain too much of fiber should be strictly avoided. This is because the fibers are inversely related to progesterone production. That is, an increase in fiber content leads to a decrease in progesterone levels (104).

5) Avoid Alcohol

Whether you consume it occasionally or on a regular basis, if you are able to observe the symptoms of low progesterone levels in your body, alcohol has a lot to do with it. The scientific studies have proved that consumption of alcohol leads to a decline in the progesterone levels in the females who consumed them. It is also known to be associated with other problems such as irregular menstrual cycle, anovulation, luteal-phase dysfunction, amenorrhea, and untimely menopause (105, 106). This is the reason that you should control the consumption of alcohol if you are someone who is looking forward to keep the progesterone levels on the correct scale.

6) Avoid Consuming Food Products that Boost Estrogen Levels

As mentioned before, even the slightest increase in the estrogen levels multiply the risk associated to low progesterone levels. For efficient functioning of female human body, it is vital that the levels of estrogen and progesterone are balanced. It is a well known fact that a rise in estrogen levels will lead to a decrease in the progesterone level and vice versa. This calls for a diet that helps you maintaining a diet that helps you maintain healthy progesterone levels and avoid the ones that increase the estrogen levels.

7) Consume Food that Contains the Progesterone Boosting Nutrients

This is very much clear from the list of nutrients mentioned that what should be a part of your diet and what should not be. Ensure that your diet is rich in the eatables that are rich in the nutrients that help with healthy progesterone levels. These nutrients mainly include vitamin A, Vitamin C, zinc, manganese, magnesium, and more from the list. Select the food strategically from the list given above while ensuring that you fulfill daily requirements of those nutrients and not just one or two of them.

8) Take Care of Your Liver

Your liver serves your body as a filter that gets your body rid of the chemical and free radicals. This also includes the part of estrogen that is not required by your body. If you are consuming a high amount of hypercaloric diet that contains a high amount of sugar, alcohol, or processing chemicals, the liver gets overburdened and hence does not perform up to the required potential. Hence you need to ensure that the diet you intake does not hamper the liver functioning. For this, you can include the sulfur-rich diet in your regimen. This would mainly target onions and garlic along with the egg yolks. You may also opt for other agents that aid the liver in performing the detoxification including lemons, limes, spinach, leafy greens, and Brussels sprouts.

9) Avoid Morning Coffee

No matter how much you have the love for it, if healthy progesterone levels are your target, avoid the morning cup of coffee. A cup of coffee can multiply the estrogen levels in your body while four cups of it can increase the level as high as 70%. The results with diet coke are no lesser. You can instead some green tea or some herbal tea, which have proven benefits when it comes to the hormonal levels in your body.

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