What to Eat to Increase Progesterone
During the Luteal Phase
(and Boost Your Conception Chances)
If you’re looking for a practical, research-backed fertility nutrition plan to increase progesterone during the luteal phase, you’re in the right place.
Approximately 4–9% of otherwise healthy women experience low progesterone during the luteal phase, which can quietly interfere with implantation and early pregnancy success. If you’ve started trying to conceive, you’ve probably already realized how much learning about your hormones (and how to work with them) becomes part of the process. And nutrition? It’s a major player.
Progesterone is the star of the luteal phase- the second half of your cycle, after ovulation- helping thicken the uterine lining, support implantation, and sustain early pregnancy. If your progesterone never rises high enough, outcomes can be impacted. The good news? Food can make a real difference. While you can’t eat progesterone directly, you can eat foods that help your body make more of it.
What Is Progesterone?
Progesterone is a key female sex hormone responsible for preparing the uterus for pregnancy. It is produced primarily by a temporary endocrine structure called the corpus luteum that forms following ovulation.
The drop in progesterone (and estrogen) at the end of your luteal phase triggers the beginning of your menstrual cycle. However, if pregnancy occurs, progesterone production will continue in the ovary until the placenta takes over.
Why Progesterone Matters in the Luteal Phase
- Implantation security blanket. Progesterone transforms the uterine lining into a cushy, blood-rich bed for a fertilized egg.
- Immune calm-down. It helps your immune system welcome (not attack) early pregnancy.
- Balances estrogen. Helps prevent estrogen dominance, which can disrupt your cycle.
- Cycle regularity. Adequate luteal levels extend that second half of your cycle so the embryo has time to implant.
Whether you’re aiming to conceive naturally or improve hormone balance for fertility, supporting progesterone during the luteal phase is essential.
Key Nutrients To Increase Progesterone Production
Let’s break down what to eat to help your body make more progesterone, and the best foods to get them from.
1. Magnesium & Zinc – The Mineral Duo
Studies indicate that magnesium levels fluctuate throughout the menstrual cycle, with notable variations during the luteal phase when progesterone peaks, suggesting a relationship between magnesium and progesterone levels in women.
Role: Both minerals regulate hormone production and support the pituitary gland (in the brain), which signals your ovaries to produce progesterone.
Top foods: Spinach, kale, pumpkin seeds, almonds, cashews, black beans, dark chocolate, avocados, whole grains
Food | Serving | Magnesium (mg) | Zinc (mg) |
Pumpkin seeds | ¼ cup (30 g) | 140 | 2.2 |
Cooked spinach | 1 cup (100 g) | 80 | 0.6 |
Oysters | 6 medium (85 g) | 28 | 21 |
Almonds | ¼ cup (28 g) | 95 | 1.1 |
70%+ dark chocolate | 30 g (≈ 3 squares) | 64 | 0.9 |
Avocado | ½ medium (75 g) | 29 | 0.6 |
Target: 400 mg magnesium and 11 mg zinc per day during the luteal phase
2. Vitamin B6 – The Enzyme Enabler
Role: B6-dependent enzymes convert cholesterol → pregnenolone → progesterone. B6 helps with estrogen metabolism and has been shown to help support normal progesterone levels. It can become depleted if estrogen dominance is a problem. B6 also exerts progesterone-like effects—reducing estrogen and raising progesterone levels in certain studies
Top foods: Turkey, salmon, chickpeas, bananas, sunflower seeds, potatoes
Food | Serving | B6 (mg) |
Banana | ¾ cup sliced (100 g) | 0.40 |
Sunflower seeds | ¼ cup (30 g) | 0.70 |
Roasted turkey breast | 1 cup diced (90 g) | 0.90 |
Cooked salmon | ½ cup flaked (100 g) | 0.90 |
Cooked chickpeas | 1 cup (164 g) | 0.23 |
Baked potato with skin | 1 medium (173 g) | 0.54 |
Target: ≥ 1.3–1.4 mg/day from food
3. Vitamin C – Citrus With a Purpose
Role: Antioxidant that supports the corpus luteum. Clinical studies in women diagnosed with luteal-phase defect showed that 750 mg of vitamin C daily significantly raised mid-luteal progesterone and doubled pregnancy rates.
Top foods: Bell peppers, kiwi, oranges, strawberries, kale, broccoli
Food | Serving | Vitamin C (mg) |
Red bell pepper | ½ large (75 g) | 95 |
Orange | 1 medium (130 g) | 70 |
Kiwi | 1 medium (75 g) | 68 |
Strawberries | 1 cup halves (150 g) | 90 |
Broccoli (steamed) | 1 cup (90 g) | 80 |
Kale (raw) | 1 cup chopped (70 g) | 80 |
Target: 750–1 000 mg/day for progesterone support
Pro-tip: Pair these vitamin-C powerhouses with iron-rich foods (like beef or lentils) to maximise iron absorption—another fertility win
4. Selenium – Small but Mighty
Role: This essential mineral supports overall hormonal balance, including the production of progesterone. Supports ovulation, thyroid function, and antioxidant protection for egg quality
Top foods: Brazil nuts, tuna, sardines, eggs, sunflower seeds, mushrooms
Food | Serving | Selenium (µg) | Bonus Nutrients |
Brazil nuts | 1 nut | 68–91 | Antioxidants, healthy fats |
Tuna (in oil) | 3 oz (85 g) | 63 | Omega-3s |
Sardines | 3 oz (85 g) | 45 | Vitamin D, calcium |
Eggs | 1 large (50 g) | 15 | B vitamins |
Sunflower seeds | ¼ cup | 19 | Vitamin E |
Chicken breast | 3 oz (85 g) | 22 | Lean protein |
Shiitake mushrooms | 100 g | 24 | Fiber, Vitamin D |
Target: 55 µg/day
5. Healthy Fats & Cholesterol – Building block for Increasing Progesterone
Role: Cholesterol from healthy fats is a building block for all reproductive hormones, including progesterone.
Top foods: Avocado, olive oil, egg yolks, fatty fish, nuts, seeds
Food | Serving | Key Nutrient |
Egg yolk | 1 large | ≈ 180 mg cholesterol |
Extra-virgin olive oil | 1 Tbsp (15 mL) | 10 g MUFA |
Salmon (cooked) | 120 g | ≈ 2 g EPA + DHA |
Target: ≥ 300 mg cholesterol/day from whole foods
Fats: 20–35% of daily calories from fat; include both MUFA and omega-3s
Omega-3 Fatty Acids
Role: Supports hormone production, reduces inflammation, and helps the corpus luteum (which makes progesterone) function better. Research shows, Omega-3 fats specifically support progesterone production and reduce anovulation risk
Top foods: Salmon, sardines, mackerel, walnuts, chia seeds, flaxseeds, algal oil (vegan option)
Food | Serving | EPA + DHA (mg) |
Salmon (wild, cooked) | 120 g | ~1 500–2 000 |
Sardines (canned in oil) | 90 g | ~1 000 |
Mackerel (Atlantic) | 90 g | ~1 200–1 500 |
Anchovies (canned) | 50 g | ~950 |
Algal oil (vegan) | 1 tsp (5 mL) | ~300–500 |
Chia seeds | 2 Tbsp (30 g) | ~5 000 ALA* |
Ground flaxseed | 1 Tbsp (10 g) | ~2 400 ALA* |
Walnuts | ¼ cup (30 g) | ~2 500 ALA* |
*ALA (alpha-linolenic acid) is a plant-based omega-3 that converts to EPA/DHA at a low rate (<10%). Prioritize marine sources (fish or algae) for direct hormonal benefit.
Target: 1 000 mg/day combined EPA + DHA for luteal-phase support
6. Fiber – Balance Is Key
Role: Helps clear excess estrogen, improves gut health, and supports progesterone balance
Top foods: Lentils, quinoa, flaxseed, leafy greens, beans, oats, root veggies
Target: ≈ 25 g/day (moderate)
Caution: Excessive fiber intake—particularly above 35 grams per day—can negatively impact reproductive hormones and ovulation in women trying to conceive. Several well-designed studies, including the BioCycle Study, have shown that high fiber intake is significantly associated with lower levels of key reproductive hormones (estradiol, progesterone, LH, and FSH) and a higher risk of anovulation (cycles where no egg is released).
Sample 1-Day “Luteal Phase” Meal Plan (≈ 2,000 kcal) to Increase Progesterone
Time | Meal | Highlights |
|---|---|---|
08:00 | Greek yogurt (200 g) + berries (150 g) + pumpkin seeds (¼ cup) + 1 kiwi | Protein, vitamin C, magnesium, B6 |
11:00 | 1 boiled egg + 1 Brazil nut + orange | Cholesterol, selenium, vitamin C |
1:00 | Salmon (120 g) + quinoa (½ cup) + spinach (1 cup) + olive oil (1 Tbsp) | Omega-3s, B6, magnesium |
4:00 | Hummus (40 g) + sliced red bell pepper (1 cup) + flaxseed crackers (6 pcs) | Fiber, vitamin C, healthy fat |
7:00 | Grass-fed beef & broccoli stir-fry (100 g beef, 1.5 cups broccoli) over 1 cup cooked brown rice; sesame sprinkle | Fiber, vitamin B6, magnesium |
9:00 | Chamomile tea + dark chocolate (30 g) | Magnesium, mood support |
Supplements to Increase Progesterone During the Luteal Phase
If your luteal phase is still short (<10 days) after three months of a diet rich in foods that support progesterone production, you may benefit from evidence-backed supplementation:
- Vitamin B6 (P5P): 50-100 mg at bedtime. Helps boost progesterone and reduce estrogen dominance. Research has demonstrated that vitamin B6 supplementation at doses of 200-800 mg/day can significantly reduce blood estrogen levels while increasing progesterone levels. Caution: very high-dose B6 (>100 mg/day) should be supervised by a healthcare provider.
- Magnesium glycinate: 300–400 mg with dinner. Critical for hormone synthesis and luteal phase support.
- Chasteberry (Vitex agnus-castus): 20–40 mg in the morning. May help increase progesterone naturally and extend the luteal phase. Typically taken during the luteal phase only. Consult a healthcare provider before taking.
- Vitamin C: up to 750 mg/day has been shown to increase progesterone in women with luteal phase defects.
- Ashwagandha: An ‘adaptogen’ that reduces cortisol (stress hormone), promotes calm and hormone balance.
Lifestyle Habits That Support Progesterone and Fertility
Eating a luteal phase fertility diet is just one piece of the puzzle. To truly increase progesterone during the luteal phase and support conception, you’ll also want to:
- Eat enough and a variety. Chronic undereating tanks ovulation and hormones.
- Train smart. Strength sessions 2-3×/week + low-intensity movement; avoid daily HIIT marathons.
- Manage stress. Use box breathing, walks, magnesium-rich foods (like dark chocolate and leafy greens).
- Limit caffeine. Stay under 200 mg/day and cut off by 2 p.m. Excess caffeine lengthens the follicular phase and can lower luteal progesterone.
These are all simple yet powerful ways to create a hormone-supportive environment.
Foods to Avoid or Limit
Even a great fertility nutrition plan can get derailed by foods that work against hormone balance. Try to limit:
- Highly processed foods and trans fats
- Excess caffeine and alcohol
- Foods high in added sugars
Final Thoughts
If you’re trying to conceive, learning how to boost progesterone naturally can give you a powerful edge. The right nutrients—delivered through whole, unprocessed foods—can help strengthen your luteal phase, regulate your cycle, and increase the odds of implantation.
Focus on a balanced, anti-inflammatory approach: high in vitamin C, B6, magnesium, selenium, zinc, fiber, and omega-3s. Add movement, manage stress, and be consistent. If you’re not sure where to start, a fertility nutrition plan tailored to your cycle can help.
Book a 1:1 consultation to get personalized support on your journey to increase progesterone during the luteal phase and improve your fertility outcomes—naturally.