Hormonal balance is essential for overall well-being, particularly when it comes to reproductive health. One hormone that plays a key role in fertility, menstruation, and pregnancy is progesterone. Produced mainly by the ovaries after ovulation, progesterone helps regulate the menstrual cycle, supports early pregnancy, and balances the effects of estrogen in the body. When progesterone levels are low, symptoms such as irregular periods, mood swings, PMS, infertility, and even miscarriage can occur.
While hormone replacement therapy (HRT) and bioidentical progesterone creams are conventional options, many women seek more natural methods. Certain herbs may help support the body’s ability to produce progesterone indirectly—often by promoting hormonal balance, supporting the adrenal glands, or lowering excess estrogen.
In this article, we'll explore some of the most effective herbs that may help increase progesterone naturally.
- Vitex (Chaste Tree Berry)
Vitex agnus-castus, also known as chasteberry, is one of the most well-researched herbs for hormone balance. It doesn’t contain hormones itself but works on the hypothalamus and pituitary gland to promote luteinizing hormone (LH) production. LH is responsible for triggering ovulation, which is key to natural progesterone production.
By supporting ovulation, vitex helps your body produce more progesterone during the second half of the menstrual cycle (the luteal phase). Studies have shown that vitex can be effective for treating PMS, irregular periods, and luteal phase defects.
How to take it: Vitex is often taken as a tincture or capsule, typically in the morning. It may take 3-6 months to show full effects.
- Maca Root
Maca (Lepidium meyenii), a root vegetable native to the Andes, is an adaptogenic herb that helps regulate hormone levels by supporting the hypothalamic-pituitary-adrenal (HPA) axis. Rather than supplying hormones directly, it nourishes the endocrine system, helping the body produce what it needs, including progesterone.
Maca may help alleviate symptoms related to low progesterone such as low libido, fatigue, and menstrual irregularities. It’s particularly popular among women experiencing perimenopause or trying to conceive.
How to take it: Available as a powder or capsule, maca is best taken daily, with effects often noticeable within a few weeks.
- Ashwagandha
Ashwagandha (Withania somnifera) is a powerful adaptogen commonly used in Ayurvedic medicine. It helps reduce stress, which is crucial for progesterone production. When you're under chronic stress, your body diverts resources to produce cortisol (the stress hormone) instead of progesterone, a phenomenon known as the "progesterone steal."
By lowering cortisol and supporting adrenal function, ashwagandha creates a hormonal environment more conducive to progesterone production.
How to take it: Typically consumed in capsule or powder form, often at night to promote restful sleep.
- Rhodiola Rosea
Another adaptogen, Rhodiola rosea, supports the adrenal glands and helps regulate the HPA axis. Like ashwagandha, it assists in reducing stress and fatigue, indirectly helping the body restore balance and support progesterone levels.
Rhodiola is particularly helpful for women experiencing irregular cycles, burnout, or hormonal imbalances linked to stress.
How to take it: Often used in capsule form in the morning or early afternoon due to its energizing effects.
- Licorice Root
Licorice root (Glycyrrhiza glabra) has anti-inflammatory properties and supports the adrenal glands. In small doses, it may help regulate cortisol and support hormonal equilibrium. However, it should be used with caution, especially by individuals with high blood pressure, as it can cause water retention and increase blood pressure.
Some herbalists use licorice in combination with other adaptogens to support progesterone levels naturally.
How to take it: Best used short-term under the guidance of a health practitioner.
- Black Cohosh
While black cohosh (Actaea racemosa) is more widely known for its role in managing menopausal symptoms, it may also help balance estrogen and progesterone. By modulating estrogen receptors and supporting hormone balance, it can relieve symptoms associated with low progesterone.
However, black cohosh is best used under medical supervision, particularly in women with a history of hormone-sensitive conditions.
- Dong Quai
Dong Quai (Angelica sinensis), often referred to as "female ginseng," is a traditional Chinese herb known for its ability to balance estrogen and progesterone. It's often used to regulate the menstrual cycle and alleviate PMS symptoms.
It should be used with caution and typically not during menstruation or pregnancy, as it may have blood-thinning effects.
Supporting Progesterone with Lifestyle and Nutrition
Herbs can play an important role, but they are most effective when combined with supportive lifestyle choices:
- Healthy Fats: Progesterone is made from cholesterol, so eating healthy fats (avocados, nuts, seeds, olive oil) supports hormone production.
- Avoiding Endocrine Disruptors: Reduce exposure to xenoestrogens found in plastics, pesticides, and personal care products.
- Managing Stress: Chronic stress is one of the biggest contributors to hormonal imbalances. Practices like yoga, meditation, and regular sleep support progesterone.
- Regular Exercise: Gentle, consistent movement like walking or Pilates helps maintain hormone balance. Excessive intense exercise can deplete progesterone.
Cautions and Considerations
While herbs are natural, they are also potent. Here are a few tips:
- Always consult a healthcare professional before starting any herbal regimen, especially if you're pregnant, breastfeeding, or on medications.
- Be patient. Herbs work gradually and often require consistent use for several weeks or months.
- Consider hormone testing to confirm low progesterone levels before treatment.
- Choose high-quality, organic herbal supplements to ensure purity and potency.
Final Thoughts
Low progesterone can affect your mood, menstrual cycle, fertility, and more—but it doesn’t always require synthetic hormones to fix. With the help of carefully selected herbs to increase progesterone like vitex, maca, ashwagandha, and others, many women have successfully supported their bodies in restoring hormonal harmony.
If you're looking for a gentle, natural way to balance your hormones, these herbs—combined with stress reduction, proper nutrition, and healthy lifestyle habits—can offer a path toward improved well-being and reproductive health.
