How to Support Progesterone Naturally: A Whole Body Approach After 40

Introduction

Many women are surprised to learn that supporting progesterone naturally is rarely about finding a single supplement, hormone cream, or “miracle” solution.

Progesterone is produced by the body following ovulation and is influenced by a complex interplay of factors, including sleep, stress, nutrition, metabolic health, circadian rhythms, and overall wellbeing. This means that supporting progesterone often begins by supporting the foundations of health.

While there is no guaranteed way to “boost” progesterone naturally, there are many evidence-informed strategies that may help create an environment in which the body can function at its best.

For some women, this may mean prioritising restorative sleep. For others, it may involve addressing nutrient deficiencies, improving stress resilience, supporting metabolic health, or taking a closer look at lifestyle habits that have gradually become depleted over time.

The good news is that many of these changes are simple, practical, and can provide benefits that extend well beyond hormone health.

In this guide, we’ll explore the lifestyle, nutritional, and wholistic approaches that may help support healthy progesterone levels and overall wellbeing during perimenopause and beyond.

Can You Increase Progesterone Naturally?

This is one of the most common questions women ask when they begin experiencing symptoms associated with perimenopause.

The answer is: it depends.

Progesterone is primarily produced by the ovaries following ovulation. As women move through their forties and approach menopause, ovulation can become less regular, which means progesterone production may naturally begin to decline.

For this reason, there is no single food, supplement, or lifestyle intervention that can guarantee an increase in progesterone levels. However, there are many ways to support the body systems involved in hormone production and to create an environment that promotes overall hormone health.

This distinction is important.

Rather than asking, “How can I increase progesterone?”, it can be more helpful to ask:

• Am I sleeping well?
• How resilient do I feel to stress?
• Am I nourishing my body adequately?
• Is my metabolic health well supported?
• Am I moving regularly?
• Are there any underlying factors that may need further investigation?

These questions reflect The Naturimedica Way – our wholistic, systems-based perspective ^[1] recognising that hormones do not function in isolation.

Build Strong Foundations First

Before considering supplements or specialised testing, it can be helpful to take a step back and look at the bigger picture.

At Naturimedica, we use a systems-based approach that recognises that many aspects of health are interconnected. Supporting progesterone naturally is often less about doing one thing perfectly and more about consistently supporting the foundations that help the body function well.

Foundation	Questions to Ask Yourself
Circadian Health	Am I exposing myself to natural light and maintaining regular routines?
Sleep	Am I consistently getting 7-8 hours of restorative sleep?
Stress Resilience	How well am I coping with the demands of daily life?
Nutrition	Am I eating enough protein, healthy fats, and whole foods while limiting highly processed foods?
Metabolic Health	Are my energy levels stable throughout the day? Do I experience afternoon cravings or energy crashes?
Gut Health	Is my digestion functioning well, and am I absorbing nutrients effectively?
Movement	Am I moving my body regularly in ways I enjoy?

When we begin to connect the dots between these areas, we are often able to see our health more clearly and identify meaningful places to begin. Explore our Menopause and Hormone Health After 40 Guide ^[2] to understand how these foundations are key to hormone balancing and why.

Prioritise Sleep & Circadian Health

Sleep and hormone health are closely interconnected as it is one of the body’s most important repair and recovery processes.

In fact, many women first begin questioning their hormones when sleep changes appear. They may find it harder to fall asleep, wake more frequently during the night, or notice they no longer feel rested in the morning despite spending adequate time in bed.

Unfortunately, declining progesterone can itself contribute to poorer sleep, creating a cycle that becomes increasingly difficult to break.

While progesterone is often referred to as a “calming” hormone, it’s important to recognise that sleep is influenced by many factors, including stress, blood sugar regulation, circadian rhythms, environmental factors, and overall health.

This means that supporting sleep may be one of the most practical and impactful places to begin when considering hormone health.

Practical Ways to Support Sleep

Strategy	Why It Matters
Maintain a consistent sleep schedule	Helps regulate the body’s internal clock, which influences hormones and many other body systems.
Prioritise adequate sleep duration	Most adults benefit from approximately 7-8 hours of sleep per night. Going to bed before 10 pm may be particularly supportive for some individuals.
Create a calming bedtime routine	Signals to the body that it is time to wind down, for example by dimming the lights and creating a dark, cool sleeping environment.
Seek morning sunlight exposure	Supports circadian rhythms that are key to hormone signalling and healthy melatonin production, which influences sleep quality.
Reduce evening screen exposure	May help minimise disruption to the sleep-wake cycle caused by excessive blue light exposure.
Limit caffeine later in the day	Can improve sleep quality in some individuals, particularly if caffeine metabolism is slower or liver function is under increased demand.

For women experiencing perimenopause, improving sleep often creates a ripple effect that extends into other aspects of health. Better sleep may support energy levels, mood, stress resilience, cognitive function, and overall wellbeing. ^[3]

A Note on Circadian Health

One of the most overlooked foundations of hormone health is circadian biology.

Every major hormone system in the body operates according to internal biological clocks that help coordinate daily patterns of activity, repair, metabolism, sleep, and hormone signalling, including the reproductive system.

Morning sunlight exposure plays a particularly important role because it helps synchronise the body’s master clock, located within the brain. This daily light signal influences numerous downstream processes involved in hormone regulation, energy production, metabolism, and sleep.

Circadian rhythms are the body’s internal 24-hour clocks that influence many biological processes, including sleep, hormone signalling, metabolism, and body temperature.

While modern life doesn’t always make it easy, supporting circadian health through regular sleep schedules, natural light exposure, and consistent daily routines may be one of the most meaningful places to begin supporting overall health.

Browse our Sleep and Circadian Rhythm Hub ^[4] for in-depth practical resources, guides and Ebooks.

Support Stress Resilience and Nervous System Health

Stress is an unavoidable part of life. The goal is not to eliminate stress completely, but to improve the body’s ability to adapt and recover.

In many ways, stress reduction is not optional. It is one of the foundations upon which good health is built.

Practical work demands, caring responsibilities, financial pressures, relationship challenges, and simply trying to juggle multiple roles can all place considerable demands on our physical and emotional resources.

It’s therefore not surprising that many women notice changes in how they respond to stress during perimenopause.

While you’ll often hear the phrase “cortisol steals progesterone” online, the reality is more nuanced. Hormone health is complex, and stress influences multiple interconnected systems, including sleep, metabolic health, immune function, and overall resilience.

Rather than focusing on a single hormone pathway, it can be more helpful to ask:

How supported does my nervous system feel right now?

This subtle shift in perspective can be incredibly powerful.

Supporting Stress Resilience

Practice	Potential Benefits
Spending time in nature	May support stress reduction and overall wellbeing.
Mindfulness or meditation	Can help promote relaxation and present-moment awareness.
Gentle movement	Supports both physical and mental health.
Breathing exercises	May help activate the body’s relaxation response.
Connecting with others	Social connection is an important determinant of health.
Setting boundaries	Helps protect time and energy.
Self-care rituals	Encourages intentional moments of restoration throughout the day.

Supporting stress resilience does not necessarily mean eliminating stress altogether. Instead, it is about helping the body become more adaptable and resilient in the face of life’s inevitable challenges.

Learn more about decreasing stress levels and cortisol balancing in our Sleep and Cortisol knowledge pillar. ^[5]

Nourish Your Body: Nutrition for Healthy Hormones

Food provides far more than calories. Every day, your body relies on a steady supply of nutrients to produce hormones, regulate metabolism, repair tissues, support the nervous system, and maintain hundreds of essential biochemical processes.

While no single food can “boost” progesterone, a nutrient-rich diet creates an environment that supports overall hormone health.

During perimenopause, this becomes particularly important. Busy lifestyles, chronic stress, restrictive dieting, skipping meals, and highly processed foods can all make it more difficult for the body to function at its best.

Rather than focusing on individual “superfoods,” I encourage women to think about nourishing their bodies consistently with whole, nutrient-dense, minimally processed foods that provide the building blocks needed for good health.

Key Nutrients That Support Hormone Health

Nutrient	Why It Matters
Protein	Provides amino acids needed for tissue repair, neurotransmitter production, immune function, and overall hormone synthesis. Adequate protein also helps support stable blood glucose levels and satiety.
Healthy Fats	Cholesterol provides the raw material from which steroid hormones, including progesterone, are produced. Healthy fats also support brain function and help absorb fat-soluble vitamins.
Magnesium	Supports nervous system function, muscle relaxation, sleep quality, stress resilience, and hundreds of enzymatic reactions throughout the body.
Zinc	Plays an important role in immune function, reproductive health, ovulation, and tissue repair.
Vitamin B6	Supports neurotransmitter production and contributes to normal hormone metabolism and energy production.
Vitamin D	Functions more like a hormone than a traditional vitamin and influences immune, metabolic, bone, and hormone health.

Food Before Supplements

It’s understandable to look for the “right” supplement when symptoms become frustrating. However, supplements are designed to complement a healthy diet, not replace it.

For many women, meaningful improvements begin with relatively simple dietary changes such as eating enough protein, including healthy fats at each meal, increasing vegetables, and reducing reliance on highly processed foods.

These changes not only support hormone health but also contribute to better energy, more stable blood sugar levels, improved gut health, and greater overall wellbeing.

Explore our key nutrition and good foods articles and guides in our Nutrition Hub → ^[6] and our tried and tested, healthy and yummy recipes in the Recipes Hub → ^[7]

Support Metabolic Health and Blood Sugar Balance

Hormone health and metabolic health are closely interconnected.

During perimenopause, many women notice changes that seem unrelated at first: increased cravings, fluctuating energy levels, difficulty losing weight, or feeling hungry soon after eating. While these experiences are common, they are not simply a matter of willpower.

Blood glucose regulation and insulin influence many aspects of health, including ovarian function, inflammation, energy production, and appetite regulation.

Although progesterone doesn’t directly control blood sugar, creating a more stable metabolic environment may help support overall hormone balance and wellbeing.

Practical Ways to Support Metabolic Health

Strategy	Why It May Help
Eat protein with each meal	Helps promote satiety and support more stable blood glucose levels.
Include healthy fats	Support satiety, blood sugar regulation, brain health, and healthy gallbladder and liver function.
Include fibre-rich foods	Supports digestive health and slows glucose absorption.
Limit/ avoid highly processed foods and refined carbohydrates	May contribute to more stable blood sugar levels, mood, and weight management.
Move after meals	Even a short walk may assist glucose regulation.
Avoid long periods without eating if they don’t suit your body	Regular meals may help maintain energy and reduce cravings for some women.
Stay hydrated	Mild dehydration can contribute to fatigue and reduced concentration and may sometimes be mistaken for hunger.

Supporting metabolic health isn’t about following a rigid diet or eliminating entire food groups. It’s about developing eating patterns that leave you feeling energised, satisfied, and better able to meet the demands of daily life.

Visit our Metabolic Health Pillar ^[8] to explore the connections between metabolic health and the key foundations discussed here.

Don’t Forget Your Gut Health

When people think about hormone health, they don’t always think about the gut. Yet the digestive system plays an important role in overall wellbeing and influences many processes that help the body function effectively.

A healthy digestive system is responsible for breaking down food, absorbing nutrients, supporting immune function, and maintaining a balanced gut microbiome. If these foundations are compromised, the body may struggle to access some of the nutrients needed for optimal hormone health.

Emerging research also highlights the close relationship between the gut microbiome and hormone metabolism. Certain gut bacteria, collectively known as the estrobolome, are involved in processing and recycling oestrogen within the body. ^[9] While research in this area is still evolving, it provides another example of how interconnected our body systems really are.

Rather than viewing gut health and hormone health as separate topics, it can be more helpful to see them as different parts of the same conversation.

Practical Ways to Support Gut Health

Strategy	Why It Matters
Eat a wide variety of plant foods	Provides fibre and diverse nutrients that help nourish beneficial gut bacteria support healthy bowel function.
Include fermented foods if tolerated	Foods such as yoghurt, kefir, sauerkraut and kimchi may help support microbial diversity and digestive function.
Prioritise dietary fibre	Fibre supports digestive health and provides fuel for beneficial bacteria.
Stay well hydrated	Adequate fluid intake helps support healthy digestion and bowel function.
Address food sensitivities where appropriate	Some women may benefit from identifying foods that consistently aggravate digestive symptoms.
Manage stress	The gut and brain communicate constantly, meaning chronic stress may contribute to bloating, IBS symptoms, and altered digestive function.

Supporting gut health is rarely about following a perfect diet. Small, consistent habits practised over time often produce the greatest benefits. Nutrient absorption and gut health can influence the body’s ability to support healthy hormone production. ^[9]

Move Your Body in Ways That Support You

Regular movement is one of the most powerful lifestyle strategies for supporting healthy ageing, yet it doesn’t need to be extreme to be effective.

During perimenopause, many women feel pressured by messages suggesting they need intense exercise to “fix” their hormones. While physical activity offers numerous benefits, more isn’t always better, particularly when someone is already exhausted, sleeping poorly, or experiencing significant stress.

Instead of asking, “What’s the best exercise for progesterone?”, it may be more helpful to ask:

“What type of movement helps me feel stronger, more energised, and better recovered?”

The answer will be different for every woman.

Movement That Supports Overall Health

Type of Movement	Potential Benefits
Walking	Supports cardiovascular and metabolic health while being gentle and accessible. It is also an easy way to incorporate safe morning sunlight exposure into your daily routine.
Strength training	Helps maintain muscle mass, bone health, insulin sensitivity, and healthy ageing.
Yoga or Pilates	Supports flexibility, balance, posture, and body awareness while encouraging relaxation.
Swimming or cycling	Provides enjoyable, low-impact cardiovascular exercise.
Stretching and mobility exercises	Help maintain joint mobility and reduce stiffness.

The goal isn’t perfection or punishment. It’s finding enjoyable ways to move regularly enough that it becomes part of everyday life.

Herbs, Functional Foods and Supplements

It’s understandable to wonder whether there is a particular herb or supplement that can help support progesterone naturally.

The short answer is: perhaps, but context matters.

In clinical practice, I rarely find that one supplement alone provides the answer. More often, herbs and nutrients work best when they are used alongside strong foundations, including adequate sleep, balanced nutrition, regular movement, and effective stress management.

This doesn’t mean supplements aren’t valuable. They can be useful tools when selected thoughtfully and used appropriately. However, they should be viewed as part of a broader strategy rather than a replacement for it.

Functional Foods and Traditional Wisdom

Many traditional cultures have long used specific foods and herbs to support vitality, resilience, and reproductive health. While research continues to evolve, several have attracted scientific interest in recent years.

Maca: The Peruvian Adaptogen

Maca (Lepidium meyenii) is a root vegetable traditionally grown in the Andes of Peru. It has been used for centuries to support energy, vitality, and overall wellbeing.

Interestingly, maca does not appear to contain hormones or directly increase progesterone levels. Instead, it is thought to influence the body’s neuroendocrine system and may help support symptoms associated with menopause, including mood, energy, and libido.

Several studies have reported improvements in psychological wellbeing and sexual function in postmenopausal women, ^[10] making it an interesting example of how traditional wisdom and modern research can sometimes align.

Flaxseed

Flaxseed provides fibre, omega-3 fatty acids, and lignans, which have been studied for their potential role in supporting healthy estrogen metabolism.

Adding a tablespoon of freshly ground flaxseed to yoghurt, smoothies, or porridge can be a simple way to support both gut and hormone health.

Here’s an interesting sample study: The effect of flaxseed supplementation on sex hormone profile in adults: a systematic review and meta-analysis ^[11]published in Frontiers in Nutrition (2023).

Pumpkin Seeds

Pumpkin seeds are one of my favourite examples of “food as information.”

Rich in magnesium, zinc, healthy fats, and plant compounds, they provide nutrients that support multiple aspects of health, including nervous system function, sleep quality, and reproductive health.

This study examined the potential of pumpkin seeds as a functional food ingredient and associated biological mechanisms ^[12]. As evidenced from literature, pumpkin seeds show potential to be used as both a traditional and functional food ingredient.

Supplements and Herbs That May Be Worth Discussing

Herb/ Supplement	Why It May Be Helpful	Considerations
Vitex (Chaste Tree)	Traditionally used to support menstrual regularity and healthy luteal phase function [13]. May influence pituitary signalling involved in hormone regulation.	Best used under practitioner guidance, particularly if cycles are irregular.
Magnesium	Supports nervous system health, sleep quality, muscle relaxation, stress resilience, and hundreds of enzymatic reactions throughout the body.	One of the most commonly used nutrients in clinical practice. [14]Supports multiple body systems, organs and around 300 key enzymes.
Vitamin B6	Plays a role in neurotransmitter production, energy metabolism, and hormone regulation.	Higher doses should only be used under professional supervision.
Zinc	Supports reproductive health, immune function, and ovulatory processes.	Best strategy: focus on dietary intake first then consider supplements.
Vitamin D	Functions more like a hormone and influences multiple body systems, including immune, bone, and metabolic health.	Testing may be appropriate if deficiency is suspected. Best source: sunlight!
Omega-3 Fatty Acids	Support cardiovascular, brain, and inflammatory health and contribute to overall wellbeing.	Prioritise food sources where possible.
Iron	May be relevant for women experiencing heavy menstrual bleeding and low energy levels.	Always test before supplementing. Food sources preferable providing absorption is supported

When to Seek Additional Support

While many women experience improvements through lifestyle changes, there are times when additional support may be appropriate. Consider speaking with a qualified healthcare practitioner if you are experiencing:

• Persistent or worsening symptoms
• Heavy or prolonged menstrual bleeding
• Significant changes in mood or anxiety
• Ongoing sleep disturbances
• Severe fatigue or low energy
• Irregular periods that concern you
• Symptoms that are affecting your quality of life

Sometimes, further assessment may be helpful. This could include reviewing nutrient status, metabolic health, thyroid function, iron levels, or considering whether hormone testing may provide additional information.

The important thing to remember is that you don’t need to navigate these changes alone.

→ Visit our Menopause Knowledge Hub ^[15] to explore evidence-informed guides on hormone balance, perimenopause, menopause, and healthy ageing.

Bringing It All Together

Supporting progesterone naturally is rarely about finding one supplement, one food, or one lifestyle change that provides all the answers. More often, it involves taking a step back and looking at the bigger picture.

Sleep, stress, nutrition, metabolic health, gut health, movement, and daily habits all interact in ways that influence how we feel and how our bodies function. While these foundations may seem simple, together they create the environment in which healthy hormone balance is more likely to occur.

Hormone changes during perimenopause can feel confusing and unpredictable. Many women find themselves wondering whether what they are experiencing is “normal,” whether their hormones are changing, or whether something else may be contributing to their symptoms.

The good news is that you don’t need to have all the answers immediately.

Small, consistent changes often produce meaningful results over time.

When we begin to connect the dots between these different aspects of health, we are often able to make more sense of our symptoms and see our health more clearly. This broader perspective allows us to make informed decisions about where to focus our attention and what the next meaningful step might be.

Supporting hormone health is not about striving for perfection. It is about making sustainable choices that strengthen the foundations of health over time.

Because when we see the whole person, rather than focusing on a single hormone or symptom, we are far more likely to create lasting improvements in health and wellbeing.

Key Takeaways

• There is no single “progesterone-boosting” solution.
• Sleep, stress, nutrition, and lifestyle all influence hormone health.
• Building strong foundations often provides benefits that extend well beyond hormones.
• Herbs and supplements can be useful tools when used appropriately.
• Support is available if you need help navigating this transition.
• Small changes, consistently applied, can make a meaningful difference.

Understand the whole person.
Build strong foundations.
Create lasting wellbeing.

Continue Your Progesterone Learning Journey

Progesterone is one of the most important hormones involved in women’s health, but understanding it requires more than a single article. This guide forms Part 3 of Naturimedica’s three-part Progesterone Knowledge Hub.

Part 1: Understanding Progesterone ^[16]
Discover how progesterone influences sleep, mood, stress resilience, and hormone balance, and why it often begins changing years before menopause.

Part 2: Progesterone Testing: Looking Beyond a Single Number ^[17]
Learn when progesterone testing may be helpful, why timing matters, and how to interpret results within the context of your overall health.

Part 3: How to Support Progesterone Naturally: Nutrition, Lifestyle and More (this article)
Explore evidence-informed approaches to supporting healthy progesterone production through nutrition, sleep, circadian biology, stress management, movement, and lifestyle medicine.

Together, these three guides provide a systems-based understanding of progesterone and its role in supporting healthy ageing during the menopause transition.

Want Practical Guidance?

If you’d like to move beyond understanding progesterone and start putting these ideas into practice, I’ve created The Naturimedica Guide to Progesterone.

This comprehensive 58-page digital guide expands on the information in this article and provides practical tools to help you support hormone health from a whole-body perspective. Inside you’ll find:

• Practical action plans
• Reflection exercises and self-assessments
• Weekly trackers and checklists
• Practitioner insights from over 15 years of clinical experience
• Nutrition, lifestyle and sleep strategies
• Guidance on testing and next steps

Rather than focusing on progesterone alone, the guide helps you understand how sleep, stress, nutrition, gut health, metabolic health and circadian rhythms work together to influence hormone health.

If you’ve ever thought,

“I understand the theory… but what do I actually do next?”

this guide was written for you.

→ Learn more about The Naturimedica Guide to Progesterone ^[18] and start putting these strategies into practice today.

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Your Next Steps

If you’re unsure how this information applies to your health, personalised support can help clarify the next step.

I offer online consultations Australia-wide where we look at hormones, sleep, gut health, metabolic function, and lifestyle factors as an integrated system.

👉 Please note that I currently consult with Australia-based clients only and am unable to provide consultations to individuals located elsewhere. However, you’re warmly invited to explore the many educational resources available on this website, including articles ^[19], guides, eBooks, and downloads ^[20], which have been created to help people better understand their health and make informed decisions wherever they may live.

For Australia-based individuals, I offer a complimentary 20-minute introductory discussion to review your circumstances and determine whether we’re the right fit to work together. Book either an initial consultation or a complimentary 20-minute call by clicking the link below.

Book Consultation Online ^[21]

Learn about our wholistic, systems approach to care in The Naturimedica Way ^[1] and about Online Consultations. ^[22]

I look forward to supporting you in achieving greater balance, energy and wellbeing.

Best of Health

Joanna Sochan
Wholistic Health and Lifestyle Therapist
Integrative health support combining clinical evidence, systems-based thinking and traditional naturopathic wisdom for lasting health and wellbeing

References and Sources

Where applicable, content is informed by peer-reviewed research, clinical literature, and traditional naturopathic practice knowledge.

• PubMed: Vitex agnus-castus extracts for female reproductive disorders: a systematic review of clinical trials (2013) ^[13]
• Monash University: Brooks NA et al. (2008). Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women ^[10].
• Frontiers in Nutrition: The effect of flaxseed supplementation on sex hormone profile in adults: a systematic review and meta-analysis (2023) ^[11]
• Scientific African: The potential of pumpkin seeds as a functional food ingredient: A review ^[12] (2020) ^[12]

Related Articles & Resources

• HRT Decision Guide ^[23]: Is the HRT the Right Option For You?
• Menopause Symptoms and Systems Guide: ^[24] Understand What your Symptoms are Really Telling You
• Menopause Systems Self-Check: ^[25] Find Out Where Your Body is Asking for Support (Free Download)
• Sleep & Nutrition Guide: How Diet Influences Sleep Quality ^[26]
• Melatonin Sunlight and Circadian Rhythm Guide ^[27]

Disclaimer: This content is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any changes to your health regimen, particularly if you are taking prescription or over-the-counter medications or have a medical condition.

Bio: Joanna Sochan is a Wholistic Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has over 15 years of clinical experience working with complex health presentations, with a focus on gut health, food sensitivities, women’s hormone health (including perimenopause and menopause), metabolic health, weight regulation, and senior health. She works with clients Australia-wide and online, and also develops therapeutic programs, eCourses, and educational resources designed to support long-term, sustainable wellbeing. View full bio ^[28].