10 Signs of a Progesterone Deficiency (And How to Fix It)
If you’ve ever felt like your period symptoms are “off” but labs come back “normal,” there’s a good chance progesterone might be the missing piece. This essential hormone is only produced after ovulation and plays a major role in PMS symptoms, fertility, mood, and cycle regulation.
Many women aren’t told what to look for—or how to support it. So in this post, we’ll go over 10 signs of a progesterone deficiency and how to naturally support your levels for better cycles, smoother luteal phases, and improved fertility.
Struggling with low progesterone?
✨ First, What Does Progesterone Do?
Progesterone is made after ovulation and is responsible for:
Maintaining the uterine lining for implantation
Balancing estrogen to prevent estrogen dominance
Calming the nervous system
Regulating your cycle and reducing PMS
Without enough, the second half of your cycle (the luteal phase) can become unstable, short, or symptom-heavy.
🚩 10 Signs You Might Have Low Progesterone
1. Spotting Before Your Period
Light brown or pink spotting 1–5 days before your period often means progesterone is dropping too early, causing your uterine lining to shed before it should.
2. Short Luteal Phase
If your luteal phase (from ovulation to your next period) is less than 10 days, it could mean your body isn’t producing or sustaining enough progesterone.
3. Trouble Conceiving or Staying Pregnant
Progesterone helps maintain a pregnancy in the early weeks. Without enough, implantation or early miscarriage risk increases.
4. PMS Mood Swings or Anxiety
Low progesterone means estrogen goes unbalanced, which can heighten anxiety, irritability, and mood swings before your period.
5. Breast Tenderness
While mild breast changes can be normal, excessive tenderness or swelling before your period may be linked to low progesterone or high estrogen.
Want to test your hormones at home? I offer comprehensive labs + interpretation—learn more here.
6. Irregular Cycles
Without consistent ovulation, progesterone production is sporadic. This can cause cycle lengths to vary or feel unpredictable.
7. BBT Drops Too Soon After Ovulation
If you’re tracking your basal body temperature (BBT) and it drops too early before your period, it might reflect a progesterone dip too soon in the luteal phase.
8. Trouble Sleeping (Especially in the Luteal Phase)
Progesterone has a calming effect on the brain. Low levels can cause restless sleep, vivid dreams, or difficulty falling asleep.
9. Headaches or Migraines Around Your Period
Progesterone helps stabilize estrogen and inflammation. If you notice hormonal headaches before your period, a progesterone drop may be the trigger.
10. Low or Flattened Out BBT Chart After Ovulation
If your temperature doesn’t rise significantly after ovulation or stays low, it may indicate weak ovulation and low progesterone production.
🩺 How to Test for Low Progesterone
To get a clear picture of your levels:
Serum blood test: Check progesterone ~7 days after ovulation (not just on cycle day 21).
DUTCH hormone test: Gives a full picture of progesterone, estrogen, cortisol, and their metabolites.
Track your cycle: Using BBT and LH strips can give insight into ovulation timing and luteal phase quality.
🌿 How to Fix Low Progesterone Naturally
✅ 1. Support Ovulation First
No ovulation = no progesterone. Prioritize balanced blood sugar, enough calories, stress management, and gentle movement.
✅ 2. Eat Hormone-Friendly Fats
Cholesterol is the backbone of progesterone. Include avocados, olive oil, pasture-raised eggs, wild salmon, and nuts/seeds.
✅ 3. Try Nutrients That Boost Progesterone
Vitamin B6
Magnesium
Vitamin C
Zinc
These are essential for hormone synthesis and supporting the luteal phase.
✅ 4. Consider Chasteberry (Vitex)
Vitex can help lengthen the luteal phase and increase progesterone naturally—especially in women with shorter cycles or mild irregularities. Always check with your provider first.
✅ 5. Reduce Stress + Improve Sleep
Chronic cortisol elevation can block progesterone production. Support your nervous system with breathwork, magnesium, consistent sleep, and adaptogens (if appropriate).
🧪 Want to Know What’s Really Going On?
I offer personalized testing packages that include:
DUTCH test for hormone patterns
GI MAP if gut health is impacting estrogen metabolism
HTMA for mineral imbalances that affect ovulation and hormone production
Comprehensive bloodwork to catch deeper hormone and nutrient imbalances
Final Thoughts
Progesterone isn’t just about fertility—it’s key for feeling calm, balanced, and in rhythm with your cycle. If these signs sound familiar, supporting your body naturally and testing the right markers can help you feel better and increase your chances of conception.
✨ Want to know your hormone type? Take the quiz!
📌 Ready to test your hormones? Explore the testing packages here.
