Foods That Boost Progesterone Naturally

Hormonal imbalances can impact everything from your mood and menstrual cycle to your fertility and skin. Progesterone, one of the key female sex hormones, plays a vital role in regulating the menstrual cycle, supporting fertility, and counteracting the effects of estrogen dominance. If you’re looking to increase progesterone naturally, diet is one of the most powerful places to start.

In this guide, we’ll cover the top progesterone-boosting foods, how they work, and tips on integrating them into your routine.

🧠 Why Progesterone Matters

Progesterone is produced mainly after ovulation during the luteal phase. Low levels may lead to:

Irregular cycles or missed periods
Mood swings and anxiety
Difficulty conceiving
Spotting before your period
Estrogen dominance symptoms (bloating, tender breasts, PMS)

Supporting healthy progesterone levels through nutrition can help restore balance and reduce these symptoms.

🥑 Top 10 Foods That Support Progesterone Production

1. Vitamin B6-Rich Foods

Vitamin B6 supports the corpus luteum, the structure in the ovary that produces progesterone post-ovulation.

Chickpeas
Bananas
Salmon
Spinach
Fortified cereals

✅ Aim for: 1.3–2.0 mg/day depending on age and hormonal needs

2. Magnesium-Rich Foods

Magnesium helps regulate the pituitary gland, which signals the ovaries to produce progesterone.

Dark leafy greens (Swiss chard, spinach)
Pumpkin seeds
Black beans
Avocados
Dark chocolate (70%+)

3. Zinc-Rich Foods

Zinc is essential for follicular development and ovulation, both of which are critical for progesterone production.

Oysters
Beef
Lentils
Cashews
Quinoa

4. Healthy Fats & Cholesterol

Progesterone is synthesized from cholesterol, so healthy fats are essential.

Avocados
Extra virgin olive oil
Wild-caught salmon
Grass-fed butter
Pasture-raised eggs

5. Vitamin C-Rich Foods

Vitamin C can increase progesterone in women with luteal phase defects or low levels.

Red bell peppers
Kiwi
Citrus fruits
Strawberries
Brussels sprouts

🌿 Lifestyle & Herbal Boosters

In addition to food, certain herbs may support progesterone naturally:

Vitex (Chaste Tree Berry): Helps regulate the menstrual cycle and boost luteal phase progesterone
Maca Root: Supports the hypothalamic-pituitary-ovarian (HPO) axis
Ashwagandha: Reduces cortisol, which can compete with progesterone for hormonal resources

(Always consult a healthcare provider before starting herbal supplements.)

⚖️ What to Avoid: Foods That May Disrupt Progesterone

To optimize your hormonal environment, avoid:

Processed sugars (can spike insulin and throw off hormone balance)
Alcohol (impairs liver detox and hormone metabolism)
Trans fats and refined oils (disrupt hormone receptors)
Excess soy (can raise estrogen and create imbalance)

📝 Sample One-Day Progesterone-Supporting Meal Plan

Breakfast:
Spinach + avocado omelet, slice of sourdough toast, fresh orange

Lunch:
Quinoa bowl with chickpeas, roasted peppers, olive oil dressing

Snack:
Pumpkin seeds + dark chocolate square

Dinner:
Grilled salmon, steamed Brussels sprouts, sweet potato

Evening Tea:
Vitex or raspberry leaf tea

💡 Final Thoughts

Balancing hormones isn’t about restriction—it’s about nourishment. By focusing on progesterone-friendly foods, you give your body the raw materials it needs to support ovulation, reduce PMS symptoms, and boost fertility naturally.

Want a personalized nutrition plan tailored to your hormonal profile?
👉 Explore the Moone App for science-backed meal plans and cycle-syncing support.