Understanding Progesterone: A Functional Medicine Approach to Hormone Balance

Progesterone is often the unsung hero of hormone health—playing a vital role in mood, sleep, fertility, and more. But many people don’t realize that low progesterone levels can have far-reaching effects on overall well-being. At Vytal Health, we take a functional medicine approach to hormone balance, which means we look at root causes—not just symptoms.

In this post, we’ll explore:

What progesterone does in the body
Symptoms of low progesterone
Causes of progesterone imbalance
How functional medicine tests and treats progesterone issues
Natural ways to support healthy progesterone levels

What Is Progesterone and Why Does It Matter?

Progesterone is a sex hormone primarily produced in the ovaries after ovulation, and in smaller amounts by the adrenal glands. It helps regulate:

The menstrual cycle
Mood and emotional stability
Sleep quality
Fertility and early pregnancy
Bone density and cardiovascular health

In functional medicine, we view progesterone as a balancing hormone—it helps keep estrogen in check and supports a calm, resilient nervous system.

Common Symptoms of Low Progesterone

Low progesterone levels are more common than many realize—especially during perimenopause, after periods of chronic stress, or in those with ovulatory dysfunction. Symptoms may include:

Irregular or heavy periods
PMS and mood swings
Anxiety or insomnia
Difficulty getting or staying pregnant
Low libido
Spotting before your period

These symptoms are often brushed off or misdiagnosed. Functional medicine takes a deeper look.

What Causes Low Progesterone?

Several root causes can lead to progesterone imbalance, including:

Chronic stress – which disrupts the brain’s communication with the ovaries and can lead to ovulation issues
Poor nutrition – especially deficiencies in B vitamins, zinc, and magnesium
Insulin resistance – which affects hormone conversion and ovulation
Thyroid dysfunction – as the thyroid and reproductive hormones are closely connected
Environmental toxins – that mimic estrogen and throw off hormone balance

Functional medicine digs into these underlying issues to develop a personalized treatment plan.

How Functional Medicine Tests Progesterone

We don’t rely on guesswork. At Vytal Health, we use advanced hormone testing—either through blood work or convenient at-home kits using saliva or urine—to get a clear and comprehensive picture of your hormone health.

When do we test?

For menstruating women with regular cycles, we typically test progesterone around day 20–22 of the cycle, assuming ovulation occurs around day 14. This is when progesterone should be at its peak.

What levels do we want to see?

On serum (blood) testing, we like to see:

At least 10 ng/mL to confirm healthy ovulation
Ideally 15–20 ng/mL for optimal hormone balance and symptom relief

Levels below 10 ng/mL may indicate low progesterone or anovulatory cycles (cycles where ovulation didn’t occur). If your cycle is irregular, we may recommend additional tracking or alternative testing methods, such as the DUTCH test or saliva testing, which can provide a fuller picture of hormone rhythms and metabolites.

We also test related markers like:

Cortisol, to assess stress and adrenal function
Thyroid hormones, which influence ovulation and progesterone production
Blood sugar and insulin levels, which affect overall hormone balance

By understanding how these systems interact, we can design a holistic, personalized plan to restore healthy progesterone levels and overall hormone harmony.

Supporting Progesterone Naturally

Restoring progesterone doesn’t always mean jumping straight to hormone replacement. Functional medicine focuses on supporting your body’s natural hormone production with:

✅ Lifestyle changes:

Prioritize sleep and stress reduction
Exercise moderately—not excessively
Balance blood sugar with regular meals and protein

✅ Targeted nutrition:

Eat foods rich in magnesium (leafy greens, pumpkin seeds), zinc (shellfish, nuts), and B6 (chicken, bananas)
Reduce inflammatory foods like sugar and processed oils

✅ Try seed cycling:

Seed cycling is a gentle, food-based approach that supports hormonal rhythms by incorporating specific seeds during each phase of the menstrual cycle:

Days 1–14 (follicular phase): 1 tablespoon of ground flax and pumpkin seeds daily
Days 15–28 (luteal phase): 1 tablespoon of ground sesame and sunflower seeds daily

These seeds contain lignans, essential fatty acids, and nutrients that may support estrogen detoxification, progesterone production, and overall cycle regulation.

✅ Key supplements (based on individual needs):

Vitex (chaste tree berry) – may support ovulation and progesterone production
Magnesium glycinate – supports the nervous system and hormone pathways
B-complex vitamins – essential for ovulation and adrenal health

✅ Bioidentical progesterone:

In some cases, we may recommend bioidentical progesterone therapy—a safe, plant-based option that mimics your body’s own progesterone. It can be life-changing for those with severe symptoms or in perimenopause/menopause.

Ready to Balance Your Hormones?

If you’re dealing with symptoms of low progesterone, you’re not alone—and there’s hope. At Vytal Health, we specialize in personalized hormone care rooted in functional medicine.

Our team includes hormone experts like Dr. Alicia McCubbins, who take the time to listen, test thoroughly, and create treatment plans tailored to your body—not just your lab results.

Schedule a free call with a care coordinator to learn more about how we can support your hormone health and help you feel like yourself again.