A Healthy Luteal Phase | Progesterone

I consider progesterone a super hormone! It has many amazing impacts on our health, a few of which are mentioned below. However, it’s balance and levels are also highly influenced by things like stress, social/economic threats (ie: a global pandemic) and illness. Understanding some of the details regarding progesterone may help you put some of the pieces together of the hormonal symptoms you may experience. Getting to the root cause of symptoms can be one of the most empowering aspects of the healing journey.

If progesterone is insufficient, the most common symptom is shorter menstrual cycles, most often because of a short luteal phase. The luteal phase is the second half of the cycle, when progesterone is highest. Other symptoms of low progesterone may include: 

  • Spotting between menstrual cycles

  • Low or no temperature spike after ovulation

  • Irregular cycle length, preferring a shorter cycle (28 days or less)

  • History of miscarriage

In terms of getting pregnant, progesterone is responsible for maintaining a healthy uterine lining to sustain implantation of fertilized egg. Very important! But, progesterone is a key player in so many other aspects of a healthy menstrual cycle:

  • Bone & muscle health: progesterone supports bone regeneration and muscle growth by stimulating osteoclast activity and muscle development. 

  • Brain health: progesterone has shown significant neuroprotective properties, one of which is increasing brain-derived neurotrophic factor (BDNF).

  • Mood balance: progesterone helps to signal GABA, our calming neurotransmitter. When progesterone levels are healthy women often report feeling an improvement in anxiety, especially during the second half of their cycle. 

  • Anti-inflammatory: progesterone has shown to be anti-inflammatory (to encourage maternal immune “acceptance” of the fetus). This can translate to improvement in joint pain, headaches, gastrointestinal symptoms, mood symptoms.

  • Healthy skin: progesterone helps counter the effects of androgenic breakdown of hormones (5 α reductase enzyme) which is often a big cause of acne, hair loss and oily skin. 

Some conditions associated with low progesterone:

  • PCOS, fibroids, endometriosis

  • Heavy periods 

  • Autoimmune conditions 

  • Acne, hair loss, low libido

  • Anxiety, depression

  • Thyroid imbalances 

  • Premature Ovarian Insufficiency / early onset peri-menopausal symptoms 

  • Miscarriage, fertility challenges

Ways to support progesterone include: 

  • Test! Don’t guess. Functional testing for hormones is so valuable, especially if you’re trying to conceive. Most likely, if progesterone is out of balance, there are other hormones that are too.

  • Lower exposure to Polychorinated Biphenol (PCB). PCBs may lower progesterone by way of lowering LH secretion. To limit PCB exposure, choose grass fed, locally raised meat & dairy.  

  • Herbs that support progesterone balance: 

    • Vitex

    • Cimicifuga  

    • Dioscorrea 

    • Alchemilla Vulagaris 

  • Nutrients that can support progesterone:

    • Vitamin C

    • B complex

  • Adrenal support (this is a big one!) - progesterone is one of many important hormones in the endocrine system that all communicate to each other in an effort to stay balanced. When the adrenal glands are overstimulated (often in times of stress or chronic illness), that can create direct impact on other glands and hormones within the endocrine system. 

If you’re experiencing shorter than 26 day cycles, longer than 40 day cycles or any of the above symptoms, it’s possible your progesterone and estrogen are not communicating properly. There are SO MANY causes for this and working with someone well versed in hormones is a great way to establish an understanding of how your hormones are working and how to best support them. These symptoms don’t mean there is something “wrong” with you or your body, but nourishing and supporting your body to function optimally will help support the symptoms you might be experiencing. 

XO, Dr. Stang

References: 

  1. Prior JC. Progesterone for the prevention and treatment of osteoporosis in women. Climacteric. 2018;21(4):366–374. doi:10.1080/13697137.2018.1467400 

  2. Singh M, Su C. Progesterone and neuroprotection. Horm Behav. 2013;63(2):284–290. doi:10.1016/j.yhbeh.2012.06.003

  3. Ziomkiewicz A, Pawlowski B, Ellison PT, Lipson SF, Thune I, Jasienska G. Higher luteal progesterone is associated with low levels of premenstrual aggressive behavior and fatigue. Biol Psychol. 2012;91(3):376–382. doi:10.1016/j.biopsycho.2012.08.001

  4. Shah D, Nagarajan N. Luteal insufficiency in first trimester. Indian J Endocrinol Metab. 2013;17(1):44–49. doi:10.4103/2230-8210.107834

  5. Faroon O, Ruiz P. Polychlorinated biphenyls: New evidence from the last decade. Toxicol Ind Health. 2016;32(11):1825–1847. doi:10.1177/0748233715587849

Kelsey Stang