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Progesterone is a steroid hormone that affects men and women differently. In women, it regulates the menstrual cycle, prepares the uterus for pregnancy, and supports the uterine lining. (source) In men, it helps produce testosterone, supports healthy sperm function, helps regulate mood, and protects nerve cells. (source)
In females, low progesterone is associated with irregular menstrual cycles, mood disturbances such as anxiety and depression, and difficulty maintaining pregnancy. (source)
In males, low progesterone is commonly linked to increased body fat and hindered metabolic efficiency. In males, it is associated with reduced testosterone production and impaired muscle strength and recovery. (source)
Potential Performance Impact:
Females — Eat citrus fruits: Citrus fruits are a good source of vitamin C, and vitamin C elevates serum progesterone levels by reducing oxidative stress on processes of steroid hormone synthesis. (source, source)
Protocol: Consume at least two servings of citrus fruits daily. One serving examples: Orange (1 medium orange), Grapefruit (half large grapefruit), Citrus Juice (100%) (4 fl oz), Fresh Lemon Juice (2 to 3 tablespoons).
Females — Avoid smoking: Smoking damages ovarian cells, increases hormone breakdown, and causes cellular toxicity, resulting in a decrease in progesterone levels in women. (source, source, source)
Protocol: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.
Females — Supplement with vitamin C: Vitamin C elevates serum progesterone levels by reducing oxidative stress on processes of steroid hormone synthesis. (source, source)
Protocol: Supplement with at least 100 mg of vitamin C daily.
Males — Eat magnesium-rich foods: Magnesium deficiency is correlated with low progesterone in men. Consuming magnesium-rich foods increases serum magnesium, which is associated with increased progesterone. (source, source, source)
Protocol: Consume at least two servings of magnesium-rich foods per day. One serving example: Chia Seeds (2 tablespoons), Pumpkin Seeds (1/4 cup), Almonds (1 oz), Cashews (1 oz).
Males — Maintain an athletic body composition: An athletic body composition supports healthy progesterone levels in men. (source, source)
Protocol: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Males — Supplement with magnesium: Magnesium deficiency is correlated with low progesterone in men. Consuming magnesium increases serum magnesium, which is associated with increased progesterone. (source, source, source)
Protocol: Supplement with at least 200 mg of magnesium daily.
In females, high progesterone is typically associated with pregnancy, and it negatively affects sleep quality. (source)
In males, high progesterone is most often related to endocrine disorders like adrenal and testicular overproduction. High levels contribute to gynecomastia, altered reproductive function, and increased inflammation. (source, source, source)
Potential Performance Impact:
Females — Prioritize healthy fats: High fat diets help reduce progesterone levels. (source)
Protocol: Consume at least one serving of foods containing healthy fats daily. One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz), Avocado (1 medium Avocado), Olive Oil (1 tbsp), Avocado Oil (1 tbsp).
Females — Train aerobically: Aerobic exercise reduces progesterone levels by influencing ovarian function in women. (source, source)
Protocol: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Females — Supplement with vitamin D: Vitamin D is associated with decreased levels of progesterone. (source)
Protocol: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.
Males — Limit magnesium-rich foods: Serum magnesium is correlated with progesterone levels in men. Consuming magnesium-rich foods increases serum magnesium, which is associated with increased progesterone. (source, source, source)
Protocol: Monitor and limit excess consumption of magnesium-rich foods.
Males — Avoid magnesium supplements: Serum magnesium is correlated with progesterone levels in men. Consuming magnesium supplements increases serum magnesium, which is associated with increased progesterone. (source, source, source)
Protocol: Monitor excess magnesium intake and magnesium supplement concentrations.
