6 Foods That Support Progesterone (And Why It Matters for Your Hormones)

Let’s be honest: hormone talk can feel overwhelming. Estrogen gets all the spotlight, but if you’re constantly feeling anxious, wired, or having trouble sleeping, there’s another hormone you really need to meet.

Say hello to progesterone. 

This unsung hero plays a starring role in your menstrual cycle, fertility, mood, metabolism, and even sleep. And unlike estrogen, which can be too much of a good thing, progesterone is all about balance, calm, and restoration. Think of her as your body’s natural chill pill.

But here’s the catch: chronic stress, undereating, poor gut health, and overexercising can cause your progesterone to dip, and your body starts to feel it.

Today, let’s change that. Here are 6 foods that nourish your body and support natural progesterone production—because your hormones deserve more than a multivitamin.

🌰 1. Pumpkin Seeds: Tiny, but Mighty

Pumpkin seeds are loaded with zinc, a trace mineral your body needs to signal ovulation—the time when your body naturally produces progesterone.

Bonus: Zinc also supports brain function, immunity, and clear skin. Win-win.

Try this: Sprinkle pumpkin seeds on your oatmeal or blend them into your smoothie for a hormone-loving crunch.

🥚 2. Pasture-Raised Eggs: A Fertility Superfood

Eggs (especially the yolks!) are rich in vitamin B6—a key nutrient for balancing progesterone and easing PMS symptoms like irritability, cramps, or bloating.

Why it works: B6 helps the corpus luteum (the temporary gland formed after ovulation) make and release progesterone.

Try this: Enjoy 1–2 soft-boiled or scrambled eggs with sautéed spinach and sweet potato for a hormone-balanced breakfast.

🥑 3. Avocados: Hormone Harmony in a Fruit

Avocados are rich in healthy monounsaturated fats, which your body uses to create steroid hormones, including progesterone.

They also contain fiber, magnesium, and potassium to calm the nervous system and support regular, stress-free cycles.

Try this: Add avocado to your smoothie (trust me!), mash it on a slice of sourdough, or dice it into a hormone-friendly grain bowl.

🥩 4. Grass-Fed Beef (Or Liver!): Nature’s Multivitamin

Iron, B12, and bioavailable protein are all key players in healthy progesterone production, and many women are low in them, especially if they’ve had heavy periods.

Progesterone isn’t just about the ovaries—it’s about total body resilience. You need nutrient-dense foods that rebuild.

Try this: If liver isn’t your thing (totally get it!), opt for a grass-fed beef burger with leafy greens and roasted veggies.

🫘 5. Lentils: Plant-Based Power

Lentils are packed with plant-based iron and magnesium, both of which support progesterone levels by reducing inflammation and improving insulin sensitivity.

They’re also high in protein and fiber, which helps keep your blood sugar stable—a must for hormone balance.

Try this: Make a cozy lentil stew or toss cooked lentils into a salad with lemon, olive oil, and fresh herbs.

🫐 6. Berries: Antioxidant Armor

Oxidative stress can mess with your hormone signaling and deplete progesterone over time. Enter berries—nature’s antioxidant bombshells.

Blueberries, raspberries, and blackberries help fight inflammation and support cellular health, giving your body the environment it needs to produce hormones with ease.

Try this: Add berries to chia pudding or eat them with a handful of nuts for a balanced, hormone-friendly snack.

Why Progesterone Matters (Especially for Women 30+)

Low progesterone doesn’t just mess with your cycle. It can impact:

• Mood: Anxiety, mood swings, and even depression
  

• Sleep: Trouble falling or staying asleep
  

• Fertility: Irregular cycles, short luteal phases, difficulty conceiving
  

• Metabolism: Sluggish thyroid, weight changes
  

• Skin + Hair: Breakouts, hair thinning, dull complexion
  
  

The secret to feeling like yourself again often starts with nourishing progesterone. And while supplements can help, real food is where the magic begins.

Thinking beyond food: lifestyle matters!

Remember: food is powerful, but so are your habits and rituals. Prioritize rest, minimize blood sugar crashes, and avoid overtraining—these are just as important for healthy progesterone levels as the food on your plate.

Right now, I’m not able to take on new 1:1 clients—my calendar is full because I pour so much care and attention into every woman I work with. But don’t worry, you can absolutely join my waiting list! We can dig deep and create a plan that truly fits your body, lifestyle, and goals.

While you’re waiting, be sure to follow along on my social media for lots of tips, resources, and inspiration to keep you moving forward. If you’re ready to get to the root of your hormone health and make real, lasting change, let’s keep in touch.

I can’t wait to support you on your journey!