Understanding Low Progesterone: Symptoms And Solutions

Something feels off, and deep down, you know it.

Maybe no one ever told you to watch out for low progesterone symptoms. Maybe you didn’t even know you should. But if your cycle’s been chaotic, your energy levels are all over the place, and nothing quite adds up, it might be time to pay attention to a hormone that doesn’t get talked about enough. 

What Is Progesterone And Why Is It Important?

Progesterone is a hormone released after ovulation during the luteal phase, helping the uterus prepare for a possible pregnancy. But its impact goes far beyond fertility. It helps regulate your cycle, supports better sleep, soothes the nervous system, and balances your mood. Think of it as your body’s natural chill pill, it’s what helps balance out the effects of oestrogen and promote a sense of calm and wellbeing.

When progesterone levels are healthy, many women feel more emotionally grounded and physically at ease. But when levels drop, your body can feel the effects in unexpected ways, which is why recognising low progesterone symptoms matters.

Symptoms Of Low Progesterone In Women

Every woman’s body is different, but some of the most common symptoms of low progesterone in women include:

• Irregular or missed periods
• Spotting between cycles
• Mood swings, anxiety, or feeling unusually low
• Trouble sleeping or feeling constantly tired
• Breast tenderness
• Bloating or belly weight that won’t shift
• Headaches or recurring migraines
• A dip in libido or overall sense of wellbeing 

These low progesterone symptoms can be frustrating, especially when they feel so hard to pin down. But they’re your body’s way of flagging that something might be off. Listening to your body, and how it changes across your cycle, can help you spot the signs early and take action.

Though we’re focusing on low progesterone symptoms, it’s worth noting that high progesterone symptoms in females, while less common, can include fatigue, mood changes, and breast tenderness. If you suspect your progesterone is too high, consult your healthcare provider.

What Causes Low Progesterone?

There’s rarely one single cause. Hormone balance is deeply connected to so many aspects of your health and lifestyle. That said, some patterns do show up more often than others.

• Ongoing stress: When you’re stressed for a long time, your body starts producing cortisol, a stress hormone. High cortisol affects your body’s ability to make enough progesterone, disrupting your hormonal balance.
• Lack of ovulation: Progesterone is produced after ovulation. If ovulation doesn’t occur, your body can’t produce sufficient progesterone, leading to irregular cycles and symptoms.
• Perimenopause or ageing: As you age, your menstrual cycle tends to become less predictable, which can cause fluctuations and often a decline in progesterone levels.
• Thyroid dysfunction: Your thyroid controls many hormones in your body. If it’s underactive or overactive, it can disrupt your overall hormone system, including progesterone.
• Lifestyle stressors: Over-exercising, not eating enough, and poor sleep can all contribute to hormonal imbalance, making it more difficult for your body to maintain healthy progesterone levels. 

The good news is that many of these causes are manageable once you know what you're working with. And small, consistent changes can go a long way toward restoring balance.

Low Progesterone And Fertility

If you're trying to conceive, you may already know how important progesterone during pregnancy is. After ovulation, progesterone helps thicken the uterine lining, preparing it for a fertilised egg to implant. It also maintains the uterine environment in the early weeks of pregnancy.

Low progesterone can sometimes make it tougher to both conceive and maintain a healthy pregnancy. Some women experience shorter luteal phases (the time between ovulation and their next period), light spotting, or early miscarriage. These are signs worth paying attention to, especially if you're tracking ovulation.

That said, many women with low progesterone symptoms do go on to have healthy pregnancies with the right support: sometimes with supplements, sometimes with simple lifestyle shifts. There’s no one-size-fits-all approach, but there is always hope.

How To Support Low Progesterone Symptoms Naturally

You don’t have to resort to medication straight away. There are simple, effective methods on how to increase progesterone naturally, helping you feel more like yourself again.

• Support hormones through food: Add magnesium (spinach, almonds), zinc (pumpkin seeds, chickpeas), and B6 (bananas, salmon) to your plate. These are your hormone helpers.
• Prioritise sleep and rest: Aim for 7 - 9 hours of quality rest each night. Your body does its deepest hormonal healing while you sleep.
• Manage stress gently: Try breathwork, journaling, or even short walks outside. When you calm your nervous system, your hormones follow.
• Move in a way that feels good: Swap intense workouts for yoga, pilates, or light strength training, especially if you’re already feeling drained.
• Limit caffeine and alcohol: Reducing these can help prevent hormone disruption and ease symptoms.
• Consider testing: If symptoms persist, speak to a doctor about checking your progesterone levels. A simple blood test can provide answers and clarity. 

And remember, patience is key. While there is no single “low progesterone cure,” many find that small, consistent changes can go a long way toward restoring balance. Healing doesn’t happen overnight, but every small choice you make can move you closer to balance.

Trust Your Body, It Knows What It's Doing

If you’ve read this far, it means you’re already tuning in to your body—and that’s a win in itself. Understanding low progesterone symptoms and their impact on your mood, energy, and fertility isn’t about getting everything perfect. It’s about understanding your body and treating yourself with care, not confusion.

Talking about hormonal health can be tough, but every bit of knowledge brings more confidence and control. You deserve to feel balanced, energised, and truly at home in your own body.

Remember, you’re not alone on this journey.