From our menstrual cycle to underlying medical conditions, our hormones are known to naturally change every now and then but, high levels of estrogen and low levels of progesterone over a prolonged period of time may lead to a negative set of symptoms [1]. So, is there a way to promote healthy progesterone levels, without pills or supplements?

Lifestyle changes to incorporate for healthy progesterone levels include:

  • Eat healthy
  • Avoid excess drinking
  • Reduce stress
  • Maintain a healthy weight

Nutrients that promote healthy hormone levels include [2]:

  • Vitamin C
  • Magnesium
  • Vitamin B6
  • Zinc

How to improve progesterone levels

As well as making some positive lifestyle changes, you can improve your hormone health by adopting a healthy diet [3].

Through eating a diet rich in certain minerals and nutrients, you can promote positive progesterone levels.

Vitamin C

Research shows that vitamin C can help promote healthy progesterone levels and correct luteal phase issues [4].

Sources of Vitamin C include:

  • Oranges
  • Red and green peppers
  • Strawberries
  • Blackcurrants


Magnesium is a nutrient which works to make sure the parathyroid glands, which produce hormones important for bone health, can function normally [5].

Sources of magnesium include:

  • Green leafy vegetables – such as spinach
  • Nuts
  • Brown rice
  • Bread (especially wholegrain)

Vitamin B6

Vitamin B6 plays a role in keeping your body’s hormones regulated [6].

Sources of vitamin B6 include:

  • Fish
  • Bread
  • Wholegrain cereals, such as oatmeal, wheatgerm and brown rice
  • Eggs


Zinc helps in the process of making new cells and enzymes and is yet another mineral essential in helping your pituitary gland regulate hormone levels [7].

Sources of zinc include:

  • Meat
  • Shellfish
  • Dairy foods – such as cheese
  • Bread

If you’re curious about your progesterone levels, the best way to find out more is by taking a female hormone test. This can be done by taking a trip to your local doctor or from the comfort of your own home with an at-home lab test.

LetsGetChecked’s range of Female Hormone Tests are for anyone who is curious about their fertility status, are starting a family, or are thinking about pregnancy down the line.

The test offers a comprehensive picture of your hormone health with online results in just 5 days. When you receive your results, our team of dedicated nurses will be on hand to answer any questions you may have!


  1. Society for Endocrinology. Progesterone. Online:, 2018
  2. NHS. Vitamins and Minerals. Online:, 2017
  3. Mayo Clinic. Perimenopause. Online:, 2019
  4. American Society for Reproductive Medicine. Effects of ascorbic acid supplementation on serum progesterone levels in patients with a luteal phase defect. Online:, 2003
  5. NHS. Vitamins and Minerals. Online:, 2017
  6. NHS. Vitamins and Minerals. Online:, 2017
  7. NHS. Vitamins and Minerals. Online:, 2017