How to Increase Progesterone for a Stronger Luteal Phase
If your luteal phase feels like the weak link in your cycle—short, symptomatic, or unpredictable—you’re not alone. Many women dealing with PMS, spotting before their period, or trouble conceiving are actually struggling with low progesterone levels during this second half of their cycle.
The good news? There are natural, research-backed ways to support progesterone and build a stronger luteal phase—which plays a crucial role in implantation, pregnancy success, and hormonal balance.
Let’s break it down.
low progesterone or short luteal phase? ⬇️
🩸 What Is the Luteal Phase (and Why Does Progesterone Matter)?
The luteal phase is the time after ovulation and before your period—typically lasting 10–16 days. After you ovulate, your body produces progesterone from the corpus luteum, the structure formed from the ovulated follicle.
Progesterone’s job during this time?
Stabilize the uterine lining for implantation
Maintain a potential early pregnancy
Balance out estrogen and reduce PMS symptoms
A short luteal phase (less than 10 days), spotting before your period, or difficulty conceiving may all be signs that your progesterone isn’t where it needs to be.
🔍 How to Know If Your Luteal Phase Is Too Short or Weak
Some signs of low progesterone or luteal phase defect:
Spotting before your period
Short cycles (25 days or less)
PMS mood swings or breast tenderness
BBT (basal body temp) drops too soon after ovulation
Trouble getting or staying pregnant
Testing progesterone 7 days after ovulation (not just day 21!) can help confirm if it's low. Functional testing like the DUTCH test can also assess progesterone metabolites to see how your body is processing it.
Want to test your hormones at home? I offer comprehensive labs + interpretation—learn more here.
🌿 7 Ways to Naturally Increase Progesterone for a Stronger Luteal Phase
1. Eat Enough Healthy Fats
Your hormones are made from cholesterol, and progesterone production depends on adequate fat intake—especially monounsaturated and polyunsaturated fats like olive oil, avocado, and wild-caught fish.
2. Support Ovulation First
No ovulation = no progesterone. Prioritize ovulation support with stable blood sugar, stress reduction, and adequate protein during the follicular phase.
3. Consider Vitex (Chasteberry)
Vitex agnus-castus has been shown to support luteal phase length and progesterone production, especially in women with shorter cycles or irregular ovulation.
4. Reduce Stress + Cortisol Spikes
Chronic stress shunts hormone production toward cortisol instead of progesterone. Support your adrenals with B vitamins, magnesium, and rest—and avoid over-exercising in the luteal phase.
5. Add Magnesium & Vitamin B6
Both of these nutrients are essential for progesterone production and calming PMS symptoms. Many women are deficient, especially if they have heavy periods or gut issues.
6. Don’t Skimp on Carbs
Too-low carbohydrate intake can suppress ovulation and lower progesterone. Include root veggies, lentils, or whole grains—especially in the luteal phase.
7. Try Seed Cycling or Luteal Phase-Specific Support
While research is limited, some women benefit from seed cycling or using luteal phase blends (with herbs like Vitex, Rhodiola, and B6). Look for phase-based protocols tailored to your symptoms.
🔬 Want to Know If You Have Low Progesterone?
Functional testing can help pinpoint what’s throwing off your luteal phase:
DUTCH Test → for full hormone picture, ovulation + progesterone metabolism
HTMA (Hair Mineral Testing) → to assess stress, adrenal health, and nutrient status
GI MAP → if gut inflammation is contributing to poor hormone detox
Comprehensive bloodwork → to check thyroid, insulin, and vitamin D
📌 I offer personalized testing packages to help you uncover your root causes and build a cycle that supports conception.
Final Thoughts
Supporting progesterone means you're giving your body the best chance at balanced hormones, fewer PMS symptoms, and improved fertility. Your luteal phase is your body’s way of holding space for a pregnancy, whether or not you're trying to conceive right now.
Want comprehensive testing? Learn more about my hormone & gut package!
