EP.389/ Improving Your Progesterone to Oestrogen Ratio with Three Simple Steps
This week on the podcast I want to do a mini episode on improving your progesterone to oestrogen ratio in the luteal phase. And the reason being is that I track a lot of my client’s hormones with Mira, which is an at home hormone tracker, and I frequently see higher oestrogen levels and lower progesterone levels in the luteal phase.
In your luteal phase, providing you’ve ovulated, your progesterone should rise higher than your oestrogen levels. You will still be making oestrogen, but it won’t be as high or higher than progesterone. If it is, that paves the way for PMS symptoms and can also cause issues like aggravation of oestrogen dependent conditions such as endometriosis or fibroids. Progesterone acts as a buffer on oestrogen, and essentially calms down its effects in the luteal phase, so when progesterone is not rising sufficiently, it means oestrogen can have full reign.
Now, progesterone is produced from the corpus luteum, which develops from the sac that houses our follicle, after we ovulate. If we don’t ovulate, we don’t make progesterone.
So of course, if you’re not making any progesterone, we need to work on ovulation, but today, I am not talking about that.
I am talking about what happens when you are ovulating, but you’re not making enough progesterone.
Now, that can happen due to stress, nutrient deficiencies, reduced blood flow to the ovaries and perimenopause, to name some of the key causes, so addressing those is of course, essential.
But today I wanted to share three fairly straightforward and evidence-based strategies for improving the progesterone to oestrogen ratio.
Flax
So number one, is my favourite, flax seeds.
Research has found that consuming 10g of ground flax seed daily for three cycles improved ovulation rates, increased luteal phase length (so great for those of you with short cycles) and improved the progesterone to oestrogen ratio in the luteal phase.(1)
You can add flax to oatmeal, smoothies, yoghurt, baked goods or simply stir it into a glass of water and down it!
Vitamin E
Vitamin E supplementation has been shown(2) in the research to improve progesterone levels in 67% of participants with a luteal phase defect by increasing blood flow to the ovaries and as a result, improves the health of the corpus luteum and restores progesterone production. Because vit E is an antioxidant, it also protects the ovary and corpus luteum from oxidative stress, which can damage their function, and if you’re interested in learning more about that, I’ve linked to some recent episodes I did on this topic.
The study used 600mg of vitamin E per day, 3 times a day, in the luteal phase.
However, the safe maximum dose recommended by the National Institute of Health is 1000mg per day, though in contrast, the NHS state taking less than 540mg per day is unlikely to do harm.(3) Now, I have seen progesterone improvements at these lower doses, so even though we’re not replicating the exact study, you may still see improvements.
Vit E comes with blood thinning risks, so I wouldn’t recommend exceeding the safe doses, and I would also speak to your doctor to make sure it’s right for you.
Vit C
750mg of vitamin C for six months or until pregnancy was achieved, was shown to significantly raise progesterone levels in 53% of participants with a luteal phase defect.(4)
Vit C is typically well tolerated but the NHS advises not to exceed more than 1000mg a day, which is well above what was used for this study.
If you have interstitial cystitis, you may find some vitamin C supplements too acidic for you, but sodium, calcium or magnesium ascorbate are forms of vitamin C that are non-acidic and are normally better tolerated.
Now, here’s the even better news, combining vit C and E together, has been shown in a few studies to lower oxidative stress in endometriosis and lower pain-related endo symptoms.(5)
So, if you’re struggling with signs of low progesterone or oestrogen dominance in your luteal phase, for example, you find yourself with sore and swollen breasts, water retention, mood swings and clotty periods, you could consider a 3-6 month protocol of 10g flax a day, plus vitamin C and vitamin E.
Of course, discuss these options with your doctor.
References:
1) https://academic.oup.com/jcem/article-abstract/77/5/1215/2649961
2) https://pmc.ncbi.nlm.nih.gov/articles/PMC4700980/
3) https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
4) https://www.fertstert.org/article/s0015-0282(0300657-5/
5) https://rbej.biomedcentral.com/articles/10.1186/s12958-023-01126-1, https://www.mdpi.com/2072-6643/15/12/2773, https://onlinelibrary.wiley.com/doi/full/10.1155/2021/5529741, https://pmc.ncbi.nlm.nih.gov/articles/PMC3484190/
Oxidative stress episodes:
https://www.theendobellycoach.com/podcast/what-is-oxidative-stress?
https://www.theendobellycoach.com/podcast/endo-early-perimenopause-menopause?
https://www.theendobellycoach.com/podcast/lower-oxidative-stress-strategies
Affiliate Partnerships
mBIOTA -mBIOTA Elemental is the next generation of the elemental diet and is developed with leading gastroenterologists and food scientists. It’s both clinically effective and easy to drink. And for eligible United States customers, mBIOTA Elemental can be purchased with Health Savings Accounts (HSA) and Flexible Spending Accounts (FSA) funds. You can learn more about the formula at mbiota.com and get 20% off with code ENDOLIFE (all caps). Code is valid for the two-week protocol and until June 14th.
Mira - Mira is an at-home hormone testing device for every day use. Use this link and code 2DUFFJESS20 to get 20% off the device and any future wand orders.
Tempdrop- Track fertility effortlessly with Tempdrop’s Wearable Sensor. Get 15% off with code: ENDOLIFE
Need more help or want to learn how to work with me?
Ways to work with me:
One to one coaching info and application
Live and Thrive with Endo 2.0 DIY online course
Endo Sessions: Single and mini-package one to one endo coaching
SIBO Sessions: Single and mini-package one to one SIBO coaching
Masterclasses in endo nutrition, surgery prep and recovery and pain relief
This EndoLife, It Starts with Breakfast digital cookbook
Free resources:
This podcast!