EP.334/ Nutrients to support progesterone production
The past two episodes we’ve been talking about low progesterone levels and some of the signs to watch for.
Today, I want to talk about how to raise your levels with specific nutrients.
Zinc
So let’s start with zinc.
In order to make progesterone, we need to ovulate first. Progesterone is produced from a temporary gland called the corpus luteum, that forms from the sac that holds our mature egg, after ovulation. That sac cannot transform into the corpus luteum whilst the egg remains, so ovulation is crucial to progesterone production and here’s where zinc comes in.
Zinc supports regular and healthy ovulation by regulating levels of follicle stimulating hormone, which is the hormone that tells our follicles to start maturing, in order to reach ovulation, as well as luteinising hormone, which is the hormone that kicks off ovulation. Low levels of zinc have been shown to negatively affect follicle development and hormone production.
Sources of zinc include:
Pumpkin seeds
Hemp seeds
Sesame seeds
Cashews
Almonds
Oats
Shellfish, especially oysters and prawns or shrimps
Red meat and beef liver
Turkey
Beans and lentils
Now it’s worth noting here that zinc from plant foods is harder to absorb due to phytates which can bind to the zinc and reduce absorption. One way to improve absorption would be to soak lentils, grains, etc. That can obviously be a bit of a pain, so buying precooked beans and lentils is a great to skip this step, as they tend to be lower in phytates because they are stored in water. Beef, organ meat and oysters are the richest sources and also the most bioavailable.
Magnesium
Magnesium is an essential mineral for hormonal regulation overall, including oestrogen metabolism, but in terms of progesterone, it supports it indirectly. Magnesium helps to regulate our hypothalamus-pituitary-adrenal axis, the system in our body that governs our stress response and sleep wake cycle, and this needs to be working well in order for ovulation to occur. When this system isn’t working well, it impacts the release of FSH and LH, which as we know, are both crucial to healthy ovulation, which we need to make progesterone.
Additionally, proper regulation of the HPA axis means healthy levels of cortisol, and when cortisol gets too high, this can cause a number of issues that impair progesterone, such as reducing progesterone receptor sensitivity.
This system is like the control centre of our hormones, and when it’s not working adequately, it has a down stream waterfall effect on our sex hormones, impacting hormone production and ovulation.
Sources of magnesium include:
Avocados
Beans, especially black beans and lentils
All leafy greens, darker the better
Brown or black rice
Brazil nuts
Almonds
Pecans
Cashews
Sesame seeds (tahini is the easiest way to absorb them)
Sunflower seeds
Cacao and dark chocolate
B6
B6 is absolutely crucial for progesterone production, because it supports the corpus luteum to develop and function properly, in order to produce sufficient levels of progesterone. In fact, various research has shown B6 raises progesterone levels and support oestrogen metabolism, whilst B6 deficiency is linked with low progesterone. Additionally, B6 regulates prolactin, another hormone, which can suppress progesterone when prolactin is too high. Research has shown that B6 can support healthy progesterone levels by reducing elevated prolactin.
Source of B6 include:
Bananas
Potatoes
Fish (tuna, salmon)
Eggs
Chicken/turkey/duck
Organ meat
Beans
Cauliflower
Avocado
Cabbage
Vitamin C
Research has shown vitamin C to raise progesterone production, and it does this through a number of means including supporting healthy functioning of the corpus luteum, lowering oxidative stress of the ovaries (which helps to keep them working) and also supporting FSH.
Sources of vitamin C include:
Strawberries
Blackcurrants
Oranges
Peppers
Broccoli
Sprouts
Potatoes
Baobab
Selenium
Selenium is a crucial mineral for thyroid function, and the thyroid plays a pivotal role in regulating ovulation. When our thyroid is struggling, so do our sex hormones and ovulation, meaning, progesterone is affected. Here’s the thing: you don’t have to just have a thyroid condition for your thyroid to be struggling. Low nutrient levels and chronic stress can all impact thyroid function, and therefore have a downstream effect on ovulation and sex hormones. However, just like vitamin C, the corpus luteum requires the antioxidant properties of selenium to function properly and to produce progesterone.
Sources of selenium include:
Brazil nuts
Fish but particularly tuna and sardines
Eggs
Beef and pork
Yoghurt
Brown rice
Mushrooms
Oats
Spinach
Lentils
Healthy fats
Progesterone is literally made from your healthy cholesterol which comes from dietary fats, but additionally, omega 3 fats help reduce oxidative stress, which supports ovarian function. Studies have also shown healthier progesterone levels in those who consumed more omega 3 fatty acids through diet.
Sources of healthy fats and omega 3 fatty acids include:
Egg yolks
Olive oil
Nuts and seeds, especially walnuts
Chia seeds
Flax seeds
Fatty fish like salmon and sardines
Avocado
Full fat yoghurt
It’s worth remembering you need a mix of omega 3 fats; EPA, DHA and ALA. ALA comes from plant foods and is the non-active form of omega 3 and needs to be converted by the body into EPA and DHA, which are the active forms (meaning usable). The body doesn’t always do the best job of this and so consuming active forms from foods like fatty fish and algae sources (if vegan/avoid fish), can provide our body with a broader range of omega 3.
Vitamin E
Vitamin E seems to be going under the radar when we think about progesterone, but in fact, research has shown that vitamin E improves blood flow to the corpus luteum and as a result, increases progesterone output.
Sources of vitamin E include:
Almonds
Olive oil
Sunflower seeds
Hazelnuts
Pinenuts
Salmon
Trout
Peppers
Avocado
Turnips
Okay, so that wraps up today’s episode on nutrients for progesterone. What I do want to say is that in cases where progesterone is really struggling, we may need supplementation form of some of these, but starting with food is always the best foundation to begin building healthier hormones and overall health. So start there, and then I’ll do an episode on how to supplement with these soon.
See you next week!
Show notes
Zinc
https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-024-01442-z
https://pubmed.ncbi.nlm.nih.gov/36920672/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3275394/
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional
Magnesium
https://pmc.ncbi.nlm.nih.gov/articles/PMC11013220/
https://pmc.ncbi.nlm.nih.gov/articles/PMC3198864/
https://pubmed.ncbi.nlm.nih.gov/6747732/
B6
https://pubmed.ncbi.nlm.nih.gov/6684167/
https://pubmed.ncbi.nlm.nih.gov/1923170/
Vit C
https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/
https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext
https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/
http://www.usa-journals.com/wp-content/uploads/2013/07/Al-Katib_Vol18.pdf
https://www.sciencedirect.com/science/article/pii/S0739724009000356
Selenium
https://pubmed.ncbi.nlm.nih.gov/24206213/
https://www.newswise.com/articles/women-s-fertility-linked-to-detox-element-in-diet
https://lpi.oregonstate.edu/mic/minerals/selenium
Healthy fats
https://www.fertstert.org/article/S0015-0282(11)01162-9/fulltext
https://pmc.ncbi.nlm.nih.gov/articles/PMC10347784/
https://www.justintimemedicine.com/curriculum/7003
Vit E
https://ovarianresearch.biomedcentral.com/articles/10.1186/1757-2215-2-1
https://www.nature.com/articles/s41598-022-09082-3
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