What Is Progesterone? Functions, Benefits, Side Effects & How to Support Healthy Levels

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Posted in Hormone Health

What Is Progesterone? Functions, Benefits, Side Effects & How to Support Healthy Levels

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While estrogen is frequently at the center of conversations about women’s hormones, progesterone plays an equally essential, but often under-recognized role. Progesterone is often overshadowed, but plays a critical part, especially in supporting emotional well-being, restful sleep, and maintaining hormonal equilibrium. 

If you’ve experienced irregular cycles, sleep disturbances, mood changes, or changes in energy, understanding how progesterone works in your body can provide valuable insights. From recognizing signs of hormonal imbalance to exploring hormone optimization programs, knowledge about this key hormone empowers you to make informed decisions about your health.

What Is Progesterone?

Progesterone is a hormone that your ovaries make after you ovulate during the second part of your monthly cycle (known as the luteal phase) with the adrenal glands also secreting minor amounts. 

One of the key functions is to help stabilize the body’s hormonal rhythm after ovulation. When ovulation doesn’t occur consistently or hormone levels fluctuate, progesterone levels may decline, often resulting in symptoms like poor sleep, anxiety, or cycle irregularities. 

This pattern often becomes more common for women in their 30s and 40s. While not always discussed openly, subtle changes in mood, sleep quality, and cycle regularity may be early signs that your body’s natural hormone rhythm is shifting. Supporting progesterone at this stage can be a proactive way to feel more balanced, energetic, and emotionally grounded.

What Does Progesterone Do?

Progesterone is a multitasking hormone with effects throughout the body, not just the reproductive system. Among the key functions of progestersone are its roles in hormonal balance, brain chemistry, tissue protection, and sleep regulation. Among other things, progesterone often: 

  • Helps regulate the menstrual cycle by stabilizing the uterine lining 
  • Promotes calm and may reduce anxiety by interacting with receptors in the brain  
  • May improve sleep quality, especially during the second half of the cycle 
  • Balances the effects of estrogen on tissues such as the uterus and breast  
  • May support bone density and contribute to skeletal health

Low Progesterone: Symptoms and Causes

Low progesterone levels are increasingly common, especially in women over 35 or those experiencing chronic stress. When the body doesn’t produce enough progesterone, estrogen can become overly dominant, upsetting hormonal harmony, leading to irregular cycles, and more.

Low Progesterone Symptoms

Menstrual Symptoms:

  • Irregular or missed periods 
  • Abnormal uterine bleeding 
  • Spotting between cycles 

Physical Symptoms: 

  • Headaches or migraines 
  • Low energy and fatigue 
  • Weight gain, especially around the midsection 
  • Low libido

Emotional & Mental: 

  • Anxiety, irritability, or mood swings 
  • Depression 
  • Poor sleep or insomnia

Many women are surprised to learn that low progesterone levels and associated symptoms can be tied to everyday factors like chronic stress. If you’re experiencing multiple symptoms of low progesterone, Ivim Health’s comprehensive hormone evaluation can help identify the possible causes and create a personalized treatment plan.

What Causes Low Progesterone?

Several factors can lead to insufficient progesterone production, ranging from natural life changes to underlying health conditions. 

  • Anovulatory cycles (not ovulating) 
  • Chronic stress (which increases cortisol and suppresses progesterone) 
  • Thyroid dysfunction 
  • Polycystic ovarian syndrome (PCOS) 

High Progesterone Symptoms

While less common than low progesterone, excessively high levels of progesterone can create their own health issues. These increases might be caused by hormone replacement therapy, hormonal contraceptives, ovarian cysts, or in rare cases, congenital adrenal hyperplasia and molar pregnancy. 

Physical Symptoms: 

  • Breast tenderness or swelling 
  • Fatigue and low energy 
  • Dizziness or lightheadedness 
  • Bloating and water retention 
  • Headaches
  • Swelling of feet and lower legs 

Emotional & Mental Symptoms: 

  • Mood changes or depression 
  • Anxiety or agitation 
  • Reduced sex drive 

How to Test Progesterone Levels

Progesterone testing may be useful for assessing whether levels are within a normal, functional range. Because progesterone fluctuates throughout the cycle, especially after ovulation, testing during the luteal phase provides the most accurate information. 

A healthcare provider can interpret your progesterone level results in context and determine if treatment or support is needed. Ivim Health providers may recommend testing to benefit your hormonal optimization program.

How to Increase Progesterone Naturally

Many women search for ways to increase progesterone naturally, especially as an alternative to synthetic hormones. Although no individual intervention directly boosts progesterone production, specific nutritional choices, dietary supplements, and behavioral modifications can enhance hormonal activity and encourage healthy progesterone levels.

Evidence–Based Natural Strategies: 

  • Manage Stress Effectively: Ongoing stress raises cortisol, which can suppress progesterone production. Research shows that stress management techniques like mindfulness and meditation practices may help restore hormone balance. 
  • Prioritize Quality Sleep: Sleep disruptions are associated with changes in progesterone levels. Establish a consistent sleep routine, create a healthy sleep environment, and avoid screen time before bed. Aim for 7–9 hours nightly. 
  • Exercise and Movement: Physical activity helps balance cortisol levels, which may improve progesterone levels. 
  • Support Nutrition and Key Nutrients: Certain nutrients may play a key role in supporting hormone production and overall balance. These include: 
  • Vitamin B6 (chickpeas, spinach, bananas, potatoes, tuna) 
  • Zinc (almonds, cashews, shellfish, kidney beans) 
  • Vitamin C (citrus fruits, bell peppers, strawberries, broccoli) 
  • Magnesium (leafy greens, dark chocolate, pumpkin seeds, almonds) 
  • Foster Social Connections: Research suggests that social connection and friendships may be linked to progesterone levels, with fluctuations due to factors like social inclusion and anxiety.
  • Maintain Healthy Weight: Weight management can be particularly important as studies show that improved progesterone levels can be associated with weight loss and better insulin sensitivity.

Progesterone Supplements and Treatments

If natural support isn’t enough, your provider may recommend supportive supplements or bioidentical progesterone. 

  • Progesterone Pills and Capsules: Progesterone pills which are often micronized to support absorption.  
  • Progesterone Cream: Progesterone gels and creams function by absorbing through your skin to carry hormones into your bloodstream. It’s popular among women looking for gentler, bioidentical hormone options to treat symptoms, but may not be sufficient to offer endometrial protection. 

Working with Ivim Health’s experienced providers who specialize in women’s hormone optimization ensures you receive the right type and dosage of progesterone therapy for your unique needs.

Progesterone Side Effects: What to Know

Though many people tolerate progesterone well, especially in bioidentical form, side effects of progesterone are possible and tend to be more common when starting a new dose or delivery method. 

Most Common Side Effects

  • Drowsiness or fatigue (typically at higher doses) 
  • Dizziness or lightheadedness 
  • Bloating or water retention 
  • Breast tenderness 
  • Mood swings

Does Progesterone Cause Weight Gain?

Some forms of synthetic progesterone, including those found in injectable contraceptives, have been associated with side effects such as weight gain or changes in fat distribution in some women.  

In contrast, micronized bioidentical progesterone is structurally identical to the hormone naturally produced in your body and is thought to have a different impact on an individual’s metabolic profile. Some research suggests it may be less likely to affect weight, though individual responses can vary. 

If you do experience significant weight gain or fluid retention, it’s important to reach out to your Ivim provider for support and guidance.

Why Take Progesterone at Night?

Many people wonder does progesterone make you tired? Oral progesterone, particularly at higher doses, may have a sedating effect for some individuals. For this reason, it’s commonly taken before bedtime and is often recommended to promote better sleep hygiene and to reduce feelings of grogginess the following day.

Estrogen and Progesterone: The Balance Matters

Estrogen and progesterone function as hormonal partners in your body, working together to regulate sleep and hormonal balance. When hormones are out of sync, it may trigger a chain reaction of issues that impact your everyday activities. 

Common Hormonal Imbalance Patterns: 

Estrogen Dominance (High Estrogen + Low Progesterone): 

  • Heavy or irregular menstrual periods 
  • Mood swings and irritability 
  • Increased weight, especially around the hip and thigh area 
  • Breast tenderness and bloating 
  • Sleep disturbances 

Hormone Deficiency (Low Estrogen + Low Progesterone):

  • Hot flashes and night sweats 
  • Vaginal dryness and decreased libido 
  • Mood changes and depression 
  • Irregular or absent periods 
  • Bone density concerns 

Understanding how estrogen and progesterone interact is essential for proper diagnosis and treatment. Your healthcare provider can help determine which hormones need support based on your symptoms and test results through our integrative approach to hormone balance.

Final Thoughts

Progesterone is essential to hormonal balance and long-term well-being. Whether you’re experiencing symptoms of low progesterone, exploring bioidentical hormone therapy, or simply seeking to understand how progesterone works so you can feel more grounded and in control, Ivim providers are ready to work with you to find the right solution. 

Support your hormones naturally through diet, stress management, and good sleep—and consult a healthcare provider to test your progesterone levels if you’re noticing concerning symptoms. Whether through progesterone cream, pills, or natural approaches, there are many ways to restore balance. 

Ready to take the next step in your hormone optimization journey? Learn more about Ivim Health’s comprehensive women’s hormone optimization programs , designed to help you achieve lasting hormonal balance. 

Reviewed by Dr. Courtney Floyd, MD provider with Ivím Health

Disclaimer: 

This content is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making decisions about hormone therapy or related treatments.

Sources:

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