foods that increase progesterone

Foods That Increase Progesterone Levels in Females

Foods that increase progesterone should be part of our daily meals either eaten as snacks or used as the major meal of the day.

This is because progesterone is one of the sex hormones in the body; they are made from protein, fat, and cholesterol.


So when the body doesn’t derive enough of these nutrients from its diet, hormone production can suffer.

As a result of this, those eating a low-fat, low-cholesterol diet may suffer from symptoms of low estrogen or progesterone, which is not okay.


That is why your body needs a steady supply of healthy fats in order to optimize hormone production. You can find these fats in a number of whole foods.

Foods That Increase Progesterone

Below are foods that increase progesterone when consumed:

1. Cruciferous Vegetables

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Cruciferous Vegetables

Cruciferous veggies such as broccoli, cauliflower, and cabbage are known to boost progesterone by aiding in estrogen detox.

Low progesterone levels might stem from an imbalance where estrogen outweighs progesterone. When excess estrogen isn’t properly eliminated, it can trigger issues like constipation, fatigue, and stress.


The liver works on estrogen detox, ensuring its expulsion to maintain a healthy hormonal balance, which in turn stabilizes progesterone levels.

2. Salmon

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Salmon stands out among the limited selection of foods that provide ideal quantities of omega-3 fatty acids, a subset of healthy fats known as polyunsaturated fats.

This characteristic makes salmon a recommended choice for enhancing progesterone levels. Omega-3s have the capacity to raise luteinizing hormone (LH), thereby stimulating progesterone production.

Additionally, these fatty acids have proven beneficial in alleviating PMS symptoms, which are associated with decreased progesterone levels.

3. Nuts

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Some top choices for boosting progesterone levels include nuts and seeds. These foods are packed with unsaturated fats, crucial for producing sex hormones.

Beyond that, nuts and seeds offer additional benefits for progesterone production. Many of them contain zinc, a mineral that aids the pituitary gland in regulating follicle-stimulating hormone (FSH) production during the initial phase of the menstrual cycle.

FSH kick starts the growth of a follicle housing an egg for ovulation. Later, as the egg is released, this follicle transforms into the corpus luteum, responsible for progesterone production.

Zinc-rich foods support healthy progesterone levels by ensuring this cycle functions smoothly.                 

4. Chickens

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Amino acids, crucial for hormone synthesis such as progesterone, are the foundational components of proteins.

These essential elements are vital for the body’s functions, yet the body cannot produce them independently.

This means that consuming the nine essential amino acids through your diet is necessary for maintaining hormone health and overall wellness.

A complete protein encompasses all nine essential amino acids. While there are a few plant-based sources considered “complete,” the majority are animal proteins, such as meat and poultry.

Among the nine essential amino acids, L-arginine holds particular significance in progesterone production. It enhances blood circulation, enabling optimal ovarian function throughout the menstrual cycle.

5. Oats

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Another food on the list of foods that increase progesterone is oats because they contain lots of good fiber which is beneficial for estrogen detoxification.

Estrogen is eliminated through the gut, so if there is more fiber this can add bulk to each bowel movement and allow the estrogen to be excreted.

However, maintaining healthy bowel movements is very important for hormone balance, and will help lower estrogen to a normal level leading to increased progesterone.


6. Peppers

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Peppers, much like citrus fruits, boast substantial levels of vitamin C. In particular, red peppers exhibit the highest concentration of this vitamin.

This is the reason why peppers are also considered among the foods that promote increased progesterone levels.

7. Citrus fruits

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Citrus Fruits

Citrus fruits, rich in Vitamin C, serve as a means to boost progesterone levels.

Vitamin C, a water-soluble vitamin, holds numerous advantageous roles such as fortifying the immune system, aiding in wound healing by forming scars, and preserving skin and tissue integrity.

Research suggests a correlation between higher levels of vitamin C and increased progesterone among perimenopausal women.

Moreover, supplementation with vitamin C was associated with elevated pregnancy rates and higher progesterone levels in individuals experiencing luteal phase defects, characterized by a shortened luteal phase.

8. Avocado

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Avocados are rich in healthy fats, earning them a place among the foods that help raise progesterone levels.

These fats, known as unsaturated fats, contain at least one double bond in their fatty acid chain, leading to fewer hydrogen bonds.

Polyunsaturated fats, a type of fatty acid with at least two double bonds, have been linked to increased progesterone levels and reduced instances of anovulation.

Moreover, fat intake is crucial for hormone production overall since hormones are comprised of lipids, which are the breakdown components of fat.

9. Shrimp

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Another natural progesterone booster is shrimp. It’s categorized as a lean protein, indicating lower fat levels compared to typical meats, yet it boasts significant zinc content.

When it comes to fat intake, animal-derived fats should be consumed in moderation compared to fats from plant sources, which contain higher amounts of the beneficial fats mentioned earlier.

As highlighted earlier, zinc is a crucial mineral that aids in naturally increasing progesterone levels.

10. Chocolate

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Surprisingly, including dark chocolate with at least 70% cacao in your diet can contribute to overall health! Consumed in moderation, dark chocolate might have positive effects on hormone balance.

Dark chocolate contains ample amounts of magnesium, a key player in ovulation regulation and the stimulation of progesterone production.

Some theories even suggest that the high magnesium levels in chocolate might explain why many women crave it before their menstrual periods!


11. Pumpkin Seeds

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Pumpkin Seeds

Pumpkin seeds are another option to boost progesterone levels.

These seeds are advantageous due to their blend of zinc, magnesium, healthy fats, and protein, all working together to elevate progesterone production.

12. Leafy Greens

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Leafy Greens

Leafy greens are also advantageous for boosting progesterone levels. They harbor calcium and magnesium, the active minerals that impact progesterone.

Research indicates that the production of hormone-stimulated progesterone relies on calcium ions; thus, increased intake of calcium-rich foods can lead to elevated progesterone levels.


Always check your progesterone levels because it is very essential. If you’re facing difficulties conceiving, your doctor might recommend a serum progesterone test. This test is safe and aids in identifying and managing potential fertility issues.

For women experiencing menopausal symptoms like hot flashes, using progesterone cream might be suggested.

Applying progesterone topically can offer specific advantages such as alleviating allergies, addressing bloating, breast tenderness, and vaginal irritations.

Given progesterone’s broad impact on the body, maintaining balanced hormone levels is crucial for overall well-being.