The hormone progesterone supports the menstrual cycle and a healthy pregnancy. Its levels go on a bit of a roller-coaster ride in the luteal phase of the menstrual cycle, but some people may have lower levels in general, which can cause problems, including with fertility. You can support your natural progesterone production through lifestyle changes, including upping intake of certain vitamins and minerals. Some people may also need hormone replacement therapy.
I can tell like clockwork the phases of my menstrual cycle by the symptoms my changing hormones cause. I’ve been researching methods to increase my progesterone, since when my levels of this hormone plummet, I experience several issues, from headaches to anxiety.
Although I no longer have a uterus (RIP), I still have one ovary, so I have what I call my “secret menstrual” cycle. I don’t get a period, but all the related hormones are still doing their magical things in the background. When my estrogen and progesterone levels go low near the end of my cycle, I experience migraine attacks, feel panicky, and notice a plummet in mood and energy.
Our progesterone levels naturally drop as part of the menstrual cycle phases. However, many people also have low progesterone in general, which can contribute to fertility issues and pregnancy loss, mood swings, depression, heavy menstrual bleeding, and more.
In this article, we’ll explore what progesterone is and its functions, what factors cause low progesterone, natural and medical ways to support this crucial hormone when needed, and more.
Understanding progesterone
Progesterone is a key “female” hormone, but it’s important for the male body too. For people assigned female at birth, progesterone peaks in the luteal phase of the menstrual cycle, which begins after ovulation and ends when you get your period. During this time, your progesterone level looks a bit like a roller-coaster ride. It climbs to a steep height, starting around ovulation, and takes a plunge right before ol’ Aunt Flow arrives.
Progesterone has crucial roles for the menstrual cycle and pregnancy, including:

- Supporting pregnancy after conception
- Thickening the uterine lining for implantation (when a fertilized egg attaches to the uterus)
- Regulating bleeding during your period
Your progesterone level also impacts your mood and supports thyroid function.
Low progesterone is an issue for so many reasons, says Amy Beckley, PhD, a scientist who created Proov, an at-home FDA-cleared progesterone test kit. “It can make it harder to get and stay pregnant, as you need progesterone to support the uterine lining and hold a pregnancy,” she says.
Low progesterone or fast drop in your level can cause premenstrual syndrome (PMS) and its more severe form, premenstrual dysphoric disorder (PMDD), Dr. Beckley adds. And our brains have many progesterone receptors, so low progesterone can also cause mood swings and anxiety.
“It is the first hormone to drop during perimenopause and is what leads to those first symptoms of peri, like mood swings, trouble sleeping, hair loss, dry skin, weight gain, etc.,” Dr. Beckley says.
Symptoms of low progesterone
- Breast tenderness. Hormonal fluctuations can cause sore or tender breasts.
- Fatigue. Hormonal imbalances can affect your energy levels.
- Headaches or migraine. Hormonal changes associated with low progesterone can trigger headaches or migraine attacks in some individuals.
- Heavy or abnormal uterine bleeding. Estrogen dominance from low progesterone can lead to excessive growth of the uterine lining, resulting in heavy menstrual bleeding.
- Hot flashes and night sweats. These symptoms can arise, particularly during perimenopause when progesterone levels fluctuate.
- Irregular menstrual cycles. Low progesterone can cause irregular or absent periods, as it is essential for regulating the menstrual cycle.
- Low libido. Decreased sexual desire may occur as a result of hormonal imbalance.
- Menstrual cycle shortening. Cycles shorter than 24 days can indicate low progesterone levels.
- Mood changes. Symptoms such as anxiety, depression, and mood swings may occur as a result of the hormone’s influence on neurotransmitter function.
- Pregnancy complications. In pregnant people, low progesterone levels may lead to complications such as spotting, abdominal pain, and an increased risk of miscarriage.
- Spotting between periods. You may experience premenstrual spotting or bleeding if you do not have sufficient progesterone to stabilize the uterine lining.
- Vaginal dryness. Insufficient progesterone can contribute to dryness, affecting sexual health and comfort.
- Weight gain and fluid retention. Low progesterone can lead to increased fluid retention and weight gain due to its effects on metabolism and fluid regulation.