There are two primary methods to determine if you're ovulating, and consequently, whether you are producing progesterone. Progesterone is synthesized only after the release of an egg from the ovary. Following ovulation, the remaining egg sac transforms into a hormone-producing structure called the corpus luteum. This corpus luteum either continues progesterone production until the placenta takes over in pregnancy, or it generates progesterone for approximately ten days post-ovulation before dissolving and being eliminated by immune cells. Fascinating, isn't it?
Recently, I was asked how to increase progesterone levels. As a clinical naturopath, my initial inquiry is: How do you know your levels are low?
One method to determine ovulation is by testing progesterone levels in the blood or its metabolites in urine and saliva. Timing is crucial; testing should occur seven days post-ovulation since there is naturally no progesterone present during the first half of the menstrual cycle. Alternatively, basal body temperature tracking can indicate ovulation. By taking morning thermal readings upon waking and noting a sustained increase of 0.3 degrees Celsius for several days, we can confidently mark ovulation. However, this method does not directly measure progesterone levels.
When levels are indeed low, confirmed not only by blood tests but also by identifying symptoms of luteal phase defect such as short cycles, spotting, light bleeding, and sub-fertility, addressing this issue involves supporting egg and egg sac quality. Improvement may take up to three months since ovarian eggs commence their developmental journey approximately three months before release.
So, what do I recommend in clinic for these situations?
Preconception Multivitamin: Irrespective of whether you're actively trying to conceive, a preconception multivitamin is essential for nourishing eggs and fostering healthy ovulation, thus promoting optimal progesterone levels. These supplements are tailored to include the necessary nutrients for egg health over the course of three months or more.
Antioxidants: Given that eggs are single cells encased in fat, they are particularly vulnerable to oxidation, which damages the fat cell wall and can affect DNA. Antioxidants such as CoQ10, resveratrol, vitamin E, green tea, and vitamin C help minimise this oxidative stress.
Herbal Medicine: Vitex or Chaste Tree Berry is the most renowned herb for promoting ovulation and progesterone production. Its efficacy depends on the underlying cause of low progesterone, so it's important to consult a naturopath who can assess all your female hormones. Additionally, other herbs traditionally known as female tonics, such as peony, shatavari, dong quai, and lady's mantle, can be used to balance the HPO axis, the communication bridge between the brain and ovaries.
If you're unsure about testing or treating low
progesterone levels, I encourage you to visit me in the clinic. In addition to providing knowledge and tools to promote healthy ovulation and adequate progesterone levels, I can offer insights into beneficial foods and behaviors.