Maintaining balanced progesterone is incredibly important for your overall health. If your healthcare provider has told you that you have low progesterone, there may be some steps you can take to help bring your levels back up.
Along with adopting some simple lifestyle habits, like ensuring that you are getting adequate quality sleep, including proper exercise in your day, and managing stress, including certain foods in your diet may help you on your quest (5).
In my practice, here are 16 foods that I generally recommend women include in their diet when they are focused on balancing their progesterone:
Nuts
Cashews, macadamia, and walnuts are a great source of zinc which helps to regulate progesterone levels in the body (6).
Lean Grass-Fed Beef
Eating lean grass-fed beef can provide your body with zinc, selenium, and vitamin B6. All of these impact the production of progesterone (6, 7, 8). Flank steak, sirloin, top round, and lean ground beef are all great options.
Native Note: Does grass-fed beef really make a difference? Discover the startling difference between grass-fed and grain-fed beef here.
Dark Chocolate
An ounce or two of dark chocolate can provide your body with iron and zinc, both of which are essential for progesterone production.
Oily Fish
Salmon, sardines, and mackerel are great sources of omega-3 fatty acids that help to increase progesterone levels in the body (9).
If you are not a fish eater, including a supplement like krill oil can help you include these important omega-3 fatty acids in your diet.
Avocados
This delicious fruit is high in healthy fats, magnesium, vitamin B6, and potassium—all which help to increase progesterone production.
Bananas
Rich in potassium and vitamin B6, bananas can help boost progesterone levels in the body.
Leafy Greens
Greens like spinach, kale, chard, and arugula are great sources of magnesium which is important for progesterone production.
Seeds
Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, and sesame seeds are examples of seeds that are also good sources of healthy fats, which help boost progesterone levels.
Eggs
Rich in B vitamins, including vitamin B6, eggs can also be a great way to boost your progesterone levels naturally.
Citrus Fruit
Citrus options like lemons and oranges contain vitamin C, which is important for progesterone production.
Herbs & Spices
Parsley, oregano, basil, thyme, cinnamon, and ginger can all help to support healthy progesterone levels.
Maca Root
Maca root powder is a source of progesterone-supporting minerals, including iron, calcium, potassium, and iodine. Additionally, maca is an adaptogen, meaning it can help the body better handle stress and adapt to changing hormones, which is another factor that supports hormone balance (10). My favorite way to include maca in a diet is by adding it to smoothies. It is available in supplement form as well.
Mushrooms
Certain types of mushrooms are the only source of vitamin D in the produce aisle (with the exception of fortified juices). Mushrooms exposed to sunlight can produce vitamin D through a process similar to that in humans. When exposed to UV light, mushrooms can convert a precursor molecule—ergosterol—into vitamin D2, a form of vitamin D that is commonly found in plants and fungi.
That said, there’s some evidence that vitamin D can help to boost progesterone levels in women (11).
If you struggle to get enough time outdoors or live in a colder climate (above the equator), you can also include a vitamin D supplement in your diet. In fact, most people living in colder climates are recommended to take a vitamin D supplement in the colder months when sun exposure is lower.
Hemp Seeds
Hemp seeds are nutrient powerhouses, including essential fatty acids, magnesium, zinc, and protein, making them a great addition to any diet. Eating hemp seeds can help keep progesterone levels balanced by providing the body with these essential nutrients. These tiny edible seeds also contain lignans, which have been shown to help balance hormones.
