Top 10 Foods to Naturally Increase Progesterone Levels

Top 10 Foods to Naturally Increase Progesterone Levels

Progesterone plays a vital role in the body, impacting everything from menstrual cycles to mood stability. Maintaining balanced progesterone levels is crucial for overall health, and one natural way to achieve this is through diet. In this blog, we'll explore the top 10 foods to naturally increase progesterone levels and offer tips on how to incorporate them into your daily meals.

Understanding Progesterone

Progesterone is a hormone produced in the ovaries, placenta (during pregnancy), and adrenal glands. It is essential for regulating the menstrual cycle, supporting pregnancy, and balancing other hormones in the body.

Progesterone helps prepare the uterus for pregnancy, supports early stages of pregnancy, and regulates the menstrual cycle. It also plays a role in mood regulation, sleep, and overall hormone balance.

Symptoms of low progesterone include irregular menstrual cycles, mood swings, sleep disturbances, and difficulty conceiving. If you experience these symptoms, adjusting your diet to include natural progesterone-boosting foods can be beneficial.

10 Foods to Increase Progesterone

1. Pumpkin Seeds

Pumpkin seeds are rich in zinc and magnesium, essential minerals for hormone production. Including pumpkin seeds in your diet can help boost progesterone levels and support overall hormone balance.

2. Spinach

Spinach is high in magnesium, a vital nutrient for increasing progesterone levels. Adding spinach to your meals can enhance your body's ability to produce this important hormone.

3. Herbal Teas 

Herbal teas can also help increase progesterone levels naturally. Herbal teas are a great way to incorporate beneficial herbs into your diet, and some of them have properties that support hormone balance.

Chasteberry tea is known for its ability to support progesterone production, while raspberry leaf tea contains nutrients that help balance hormone levels. Red clover tea, rich in phytoestrogens, can indirectly support progesterone by promoting overall hormonal balance.

Ginger tea improves blood flow and supports the endocrine system, enhancing progesterone production, and ashwagandha tea, an adaptogenic herb, helps manage stress, which can positively impact hormone levels. Incorporating these herbal teas into your routine can be a natural and effective way to support progesterone levels and overall hormone balance.

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4. Sweet Potatoes

Sweet potatoes are a nutrient-dense food that contains vitamin B6, which plays a crucial role in progesterone production. Vitamin B6 supports the body's ability to create and regulate hormones, making sweet potatoes an excellent choice for those looking to boost their progesterone levels.

Additionally, sweet potatoes are rich in fibre, potassium, and antioxidants, which contribute to overall health. You can incorporate sweet potatoes into your diet by roasting them, making sweet potato fries, or adding them to soups and stews for a delicious and nutritious way to support your hormone health.

5. Avocado

Avocados are not only delicious but also packed with healthy fats and vitamin E, both essential for promoting hormone health. Healthy fats are necessary for the production of hormones, including progesterone. Vitamin E acts as an antioxidant, protecting cells from damage and supporting overall hormonal balance.

Including avocados in your diet can help increase your progesterone levels naturally. Enjoy avocados in salads, smoothies, or on toast to reap their benefits and support your body's hormone production.

Quinoa, corn and avocado salad | Recipe | Kitchen Stories

6. Quinoa

Quinoa is a versatile grain that is rich in B vitamins, including B1, B2, and B6, all of which are crucial for balancing hormone levels. These vitamins help the body manage stress and maintain proper energy levels, indirectly supporting progesterone production.

Quinoa is also a complete protein, containing all nine essential amino acids, making it a great addition to a balanced diet. Use quinoa as a base for salads, in soups, or as a side dish to enhance your meals and support your hormone health.

7. Broccoli

Broccoli contains indole-3-carbinol, a compound that assists in estrogen metabolism. Proper estrogen metabolism is vital for maintaining balanced hormone levels, including progesterone.

By helping to regulate estrogen, broccoli can indirectly support increased progesterone levels. Broccoli is also rich in vitamins C and K, fibre, and various antioxidants that promote overall health. Add broccoli to your diet by steaming, roasting, or stir-frying it to enjoy its benefits and support your overall hormone balance.

8. Salmon

Salmon is an excellent source of omega-3 fatty acids, which are essential for maintaining overall hormone balance. Omega-3 fatty acids help reduce inflammation and support the endocrine system, which can enhance progesterone production.

In addition to its hormone-balancing properties, salmon is rich in protein, vitamins B12 and D, and selenium, making it a nutritious choice for any diet. Include salmon in your meals by grilling, baking, or pan-searing it to naturally boost your progesterone levels.

9. Eggs

Eggs are a good source of cholesterol, which is crucial for progesterone synthesis. Cholesterol serves as a building block for the production of progesterone and other hormones. Eggs also provide high-quality protein, vitamins A, D, and B12, and minerals such as selenium and zinc, supporting overall health. Incorporate eggs into your diet by enjoying them scrambled, boiled, or as part of a hearty breakfast to support your body's natural hormone production.

10. Dark Chocolate

Dark chocolate is rich in magnesium, a mineral that supports hormone regulation and helps the body produce and maintain adequate progesterone levels. Magnesium also aids in reducing stress and promoting relaxation, which can positively impact hormone balance.

Dark chocolate contains antioxidants that protect against cellular damage and support overall health. Enjoying dark chocolate in moderation can be a delicious way to boost your progesterone. Opt for dark chocolate with a high cocoa content for maximum benefits.

Recommended Blog: Top 10 Best Foods for Perimenopause

Foods to Avoid for Optimal Hormone Balance

1. Processed Foods and Sugars

Limit your intake of processed foods and sugars, as they can disrupt hormone balance and negatively impact progesterone levels.

2. Excessive Caffeine and Alcohol

Reducing caffeine and alcohol consumption can help maintain hormone health and support balanced progesterone levels.

3. Trans Fats and Hydrogenated Oils

Avoid trans fats and hydrogenated oils, which can interfere with hormone production and balance.


Maintaining balanced progesterone levels is essential for overall health and well-being. By incorporating the top 10 foods we've discussed into your diet, you can naturally support your body's hormone production and promote a healthier balance.

From pumpkin seeds and spinach to herbal teas, sweet potatoes, avocado, quinoa, broccoli, salmon, eggs, and dark chocolate, each of these foods offers unique benefits that contribute to optimal hormone health.

In addition to these beneficial foods, it's important to avoid processed foods, excessive sugars, caffeine, alcohol, trans fats, and hydrogenated oils, which can negatively impact your hormone balance.

By making mindful dietary choices and incorporating a variety of nutrient-rich foods, you can effectively support your progesterone levels and overall hormonal health. Remember, small changes in your diet can lead to significant improvements in your well-being.

Explore our range of herbal teas at Mother Cuppa Tea and try our Energise blend to naturally boost your energy and support your hormone health. Experience the difference with Mother Cuppa Tea – where every cup is crafted to enhance your vitality and balance. Take the first step towards a balanced and invigorated life today!

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