Best Supplements to Increase Progesterone (Without Medication)
Progesterone is one of the most important hormones for fertility and overall hormone balance. It plays a key role in regulating menstrual cycles, supporting implantation, and maintaining early pregnancy.
If you’re experiencing low progesterone symptoms like short luteal phases, spotting before your period, irregular cycles, or PMS, you may be wondering how to increase progesterone naturally—without medication or synthetic hormones.
The good news? Certain nutrients and herbs can support your body's natural progesterone production. Below are the best supplements to increase progesterone levels naturally and what the science says about how they work.
Note: Supplement recommendations should always be individualized, as not every supplement is appropriate for every person. Factors like hormone levels, underlying health conditions, and nutrient status all play a role in determining the right approach. It’s important to work with a qualified provider to assess your specific needs and choose the best supplements for your body.
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Supplements to support progesterone:
1. Magnesium 🧪💊
Magnesium is a critical mineral for hormone balance, yet many women are deficient. It helps regulate the stress response, supports ovulation, and plays a role in progesterone production.
Why It Helps:
Supports healthy cortisol levels, which can impact progesterone production
Supports the corpus luteum (the structure that produces progesterone after ovulation)
Helps regulate blood sugar and insulin, both of which influence progesterone
Magnesium plays a role in hormone regulation and reducing PMS symptoms.
💡 Best Form: Magnesium glycinate or magnesium citrate
🕒 When to Take: At night for relaxation and hormone support
2. Vitamin B6 🥑🍳
Vitamin B6 helps support progesterone production and address estrogen dominance.
Why It Helps:
Role in progesterone synthesis after ovulation
Supports the luteal phase for better implantation
Reduces PMS and estrogen dominance symptoms
Vitamin B6 supplementation can help increase progesterone and reduce PMS symptoms.
💡 Best Form: P-5-P (the active form of B6)
🕒 When to Take: In the morning with food
3. Zinc 🦪🥜
Zinc is essential for ovulation and corpus luteum function, both of which are necessary for progesterone production.
Why It Helps:
Supports the development of the corpus luteum, which makes progesterone
Helps regulate testosterone and estrogen, preventing hormone imbalances
Supports egg quality and ovarian health
Zinc deficiency is linked to lower progesterone levels and cycle irregularities.
💡 Best Form: Zinc picolinate or zinc bisglycinate
🕒 When to Take: With food (to avoid nausea)
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4. Vitamin C 🍊🌿
Vitamin C is a powerful antioxidant that helps boost progesterone production naturally. It also supports adrenal function, which is crucial for hormone balance.
Why It Helps:
Increases corpus luteum function, leading to higher progesterone
Supports adrenal health, preventing progesterone depletion from stress
Improves immune function, which plays a role in implantation success
Vitamin C supplementation can help to support progesterone levels in women with luteal phase defects.
💡 Best Form: whole food or liposomal vitamin C
🕒 When to Take: In the morning with food
5. Omega-3 Fatty Acids (DHA & EPA) 🐟
Healthy fats are critical for hormone production, and omega-3 fatty acids help regulate inflammation, support ovulation, and balance hormones.
Why It Helps:
Supports healthy ovulation, which is necessary for progesterone production
Reduces inflammation that may be affecting hormone balance
Helps improve blood flow to the uterus for better implantation
Omega-3s supports hormonal balance and luteal phase function.
💡 Best Form: Fish oil with EPA + DHA
🕒 When to Take: With food, preferably a meal with fat
6. Vitex (Chasteberry) 🌿
Vitex (also known as chasteberry) is one of the most well-researched herbs for increasing progesterone naturally. It works by supporting the pituitary gland, which regulates hormone production.
Why It Helps:
Increases luteinizing hormone (LH), which signals the ovaries to produce more progesterone
Lengthens short luteal phases, supporting implantation
Reduces high prolactin levels, which can suppress ovulation
Vitex can improve progesterone levels and reduce PMS symptoms in women with luteal phase defects.
💡 Best Form: Vitex extract or capsule
🕒 When to Take: In the morning (avoid taking with hormonal birth control)
Next Steps: Choosing the right supplements
If you want personalized guidance, testing your hormones and nutrient levels can help determine what your body needs most.
Want comprehensive testing? I offer comprehensive lab testing + interpretation to help you create an action plan based on real data. The GI MAP is included in my hormone & gut package!
