You’re Not Just "Hormonal" You Might Be Low in Progesterone
If you find yourself dreading the week before your period—anxious, bloated, tired, emotional, not sleeping, and just feeling off.
You are not alone.
This phase of your cycle is supposed to be calm and stable, but when progesterone is low, it can feel like your body is rebelling.
And here's what I want you to know: this isn't just "PMS" or something to "deal with." It's a hormone imbalance that can be corrected once you understand it.
Let’s walk through what progesterone does, how it gets made, how we test for it, and what you can do to support it naturally.
What Progesterone Does (and Why It Matters So Much)
Progesterone is often called your body’s natural "calming hormone."
Here’s why:
It works with GABA, your brain’s calming neurotransmitter, to help reduce anxiety and promote restful sleep.
It balances the effects of estrogen, helping to prevent mood swings, heavy periods, and breast tenderness.
It plays a big role in maintaining a regular cycle and is essential for fertility.
You make most of your progesterone during the second half of your cycle (after ovulation). If ovulation is weak or doesn’t happen, your progesterone levels stay low.
How Progesterone Is Made
Every month, your body matures an egg inside a follicle in the ovary. Around the middle of your cycle, that egg is released in a process called ovulation.
Here’s the key part:
The covering of the egg (called the corpus luteum) is what produces progesterone.
If ovulation is weak or doesn't happen, the corpus luteum doesn't form properly, and progesterone stays low.
Progesterone levels rise after ovulation and are supposed to stay high until your period starts.
This is why stress, poor nutrition (especially not enough protein), over-exercising, or hormone issues can stop ovulation—and leave you in a progesterone deficit.
Top 5 "Ah-Ha" Signs Your Progesterone Might Be Low
These are the symptoms I see most often in my practice:
Sleep becomes harder the week before your period
Anxiety and overthinking skyrocket (especially at night)
PMS symptoms like breast tenderness and bloating are intense
Your period is heavier, or your cycle is shorter than 26 days
You feel fine in the first half of your cycle, but fall apart emotionally in the second
If you're nodding your head right now, I see you, and I know we can support you.
Could It Be PMDD, Not Just PMS?
If the emotional rollercoaster before your period feels extreme—anger, hopelessness, panic, rage—you might be dealing with PMDD (Premenstrual Dysphoric Disorder).
It’s like PMS dialed up to 100. Many women have it and don’t even know.
Here’s how PMDD shows up:
Intense irritability or rage out of nowhere
Feeling depressed or worthless
Crying easily or feeling overwhelmed
Trouble concentrating or sleeping
Sudden anxiety or panic attacks
If this sounds like you, it’s not in your head—and it’s not just your personality. It’s a biochemical issue tied to low progesterone and how your brain responds to hormone shifts.
The good news? The same supports for low progesterone (GABA, magnesium, adaptogens, and nutrition) often make a huge difference.
How We Test for This
I often recommend the ENDO Plus test, which looks at your entire hormone rhythm across the cycle not just one day’s levels. It helps pinpoint if you’re ovulating, how strong your progesterone response is, and where we can support you best.
What Causes Progesterone to Drop?
Chronic stress (cortisol steals from progesterone production)
Under-eating or low protein intake ( many women I see have this problem)
Nutrient deficiencies (like B6, zinc, or magnesium)
Overtraining or too much cardio
Not ovulating regularly (often due to PCOS, perimenopause, or burnout)
Liver or gut issues (they help process hormones and toxins)
Natural Ways to Support Progesterone
Seed Cycling
Days 1–14: 1 Tbsp flax + 1 Tbsp pumpkin seeds
Days 15–28: 1 Tbsp sunflower + 1 Tbsp sesame seeds
Supplements That Work
Magnesium glycinate: great for mood and sleep
Catecholacalm: supports your stress pathways and mood
Exhilarin: an adaptogen-based formula for adrenal and nervous system health
GABA supplements: help calm the mind and support better sleep.
Lifestyle Tips
Prioritize sleep and reduce screens at night
Track your Cycle (many women miss this, track your cycle to see when your symptoms come up, write them down and see if there are patterns)
Avoid intense workouts during the luteal phase ( second half of your cycle)
Eat balanced meals with enough protein, healthy fats, and fiber
When You Need More Support
If you're feeling stuck, know that you don’t have to figure this out on your own.
I work with women every day to create custom hormone recovery plans using lab testing, simple supplements, and small lifestyle changes that actually make a difference.
Let’s get you feeling like yourself again.
Book a Free Hormone Consultation Here
Disclaimer: This content is for educational purposes only. It is not intended to diagnose, treat, or replace medical advice from your doctor.
