If you’re reading this page, you have either had a pregnancy loss (I’m so sorry!), or you have low progesterone now and are looking for ways to support a new pregnancy.

This link is intended to help give general recommendations to help your body make plenty of the pregnancy-saving hormone, progesterone. Of course - please check with your healthcare provider before starting any of these recommendatins.

1. Nutrition for Progesterone Production

Progesterone is synthesized from cholesterol and requires a variety of nutrients that are found in most healthy diets.

Focus on:

• Healthy fats – Pasture-raised eggs, avocados, olive oil, nuts, seeds, grass-fed butter/ghee

• Cholesterol-rich foods – Egg yolks, liver, shrimp

• Magnesium – Dark leafy greens, pumpkin seeds, cacao, black beans

• Vitamin B6 – Chickpeas, salmon, bananas, turkey, sunflower seeds

• Zinc – Pumpkin seeds, lentils, beef, lamb

• Vitamin C – Citrus, strawberries, red peppers (supports corpus luteum health)

2. Support the Adrenals (and Cortisol Balance)

High stress is one of the main causes of low progesterone. The same building blocks used to make cortisol are also needed for progesterone, so if stress is high, the body may "steal" those raw materials. It is essential to begin a daily practice of managing stress.

• Daily stress management – Deep breathing, prayer, walking, journaling, yoga

• Adaptogenic herbs – With practitioner supervision, consider gentle adaptogens like ashwagandha (if not contraindicated) or rhodiola

• Sleep – Aim for 7–9 hours; prioritize a consistent sleep-wake schedule

3. Reduce Toxin Exposure

Environmental toxins can also disrupt endocrine function and interfere with the production of hormones.

• Use glass or stainless steel instead of plastic

• Avoid synthetic fragrances and conventional cleaners

• Eat organic when possible, especially the Dirty Dozen. These are fruit and vegetables are the most susceptible to high levels of pestacides. Strawberries, Spinach, Kale, collard, and mustard greens, Grapes, Peaches, Pears, Nectarines, Apples, Bell and hot peppers, Cherries, Blueberries, and Green beans. 

• Filter your water (look for filters that remove chlorine, fluoride, and heavy metals)

4. Track and Support Thyroid Health

Low thyroid function can affect progesterone levels.

• Consider testing TSH, Free T3, Free T4, and thyroid antibodies

• Ensure adequate iodine, selenium, and iron/ferritin levels

5. Consider Bioidentical Progesterone (When Clinically Indicated)

For women with a history of:

• Recurrent miscarriage

• Short luteal phase

• Known low progesterone levels

…a practitioner might prescribe bioidentical progesterone (oral or vaginal). This is especially helpful in the first 12–14 weeks of pregnancy.

👣 Gentle Lifestyle Practices

• Avoid over-exercising (too much cardio or HIIT can reduce progesterone)

• Try grounding or walking barefoot outdoors

• Make room for joy and connection—these ease cortisol and support hormones naturally