Progesterone is often called the "pregnancy hormone" because of the part it plays in conception and early pregnancy. This article explains what progesterone does, how to spot the signs of low progesterone, and the treatment options and lifestyle changes that may help increase it when you're trying to conceive.

What is progesterone and why it matters for conception

Progesterone is a hormone made mainly by the corpus luteum, a temporary structure that forms in your ovary after you release an egg. Its main job is to thicken and prepare the lining of your womb so a fertilised egg can implant and grow.¹

The progesterone hormone naturally rises in the second half of your cycle, post-ovulation. If you don't conceive that month, levels drop and your period starts. If you do conceive, progesterone needs to keep rising to support the pregnancy in its earliest weeks.

Understanding how to increase progesterone starts with understanding this timing. It's not something you need at a fixed level all month. It's about having enough at the right point in your cycle, right after your ovulation dates.

The role of progesterone in the luteal phase

The second half of your cycle, from ovulation to your next period, is called the luteal phase. During this window, progesterone transforms your womb lining into a receptive, nutrient-rich environment for a fertilised egg.

If progesterone levels are too low during the luteal phase, the lining may not develop enough to support implantation. This is one reason some people find it harder to conceive, even when ovulation itself seems to be happening normally.

Signs of low progesterone when trying to conceive

There's no single symptom that confirms low progesterone on its own, but some patterns are worth paying attention to:

• Short or irregular menstrual cycles

• Spotting in the days before your period

• Difficulty conceiving despite regular, unprotected sex

• Low mood or increased anxiety in the second half of your cycle

• Recurrent early miscarriage

It's worth noting here: these symptoms alone don't diagnose anything. Irregular periods can have many causes, including stress, thyroid problems, and conditions like polyendocrine metabolic ovarian syndrome (PMOS), formerly known as PCOS. Spotting before a period can also happen for reasons unrelated to progesterone. The only way to know your levels is through testing, which brings us to the next question:

When should you speak to a GP about low progesterone?

Considering consulting a GP if you've been trying to conceive for a year without success, or sooner if you're 36 or over, or if you already have reason to be concerned about your fertility.³

A GP can arrange a blood test to check your progesterone level and confirm whether you're ovulating. This is sometimes called a "day 21" test, based on a textbook 28-day cycle, but the actual timing depends on how long your cycle is. If tests suggest a problem, or if you've been trying for longer without success, your GP may refer you to a fertility specialist for further investigation.³

If you've had one or more previous miscarriages and experience bleeding in a current pregnancy, current UK guidance supports offering progesterone treatment once a scan confirms the pregnancy is in the right place. Research from Tommy's National Centre for Miscarriage Research found this treatment was linked to a higher live birth rate in this group, with a greater benefit for those who'd had recurrent miscarriages. This is a specific, medically supervised situation, not a general fix for anyone trying to conceive, and progesterone treatment should only ever be started and monitored by a doctor.⁵

How to increase progesterone naturally

If you're wondering how to fix low progesterone through everyday changes, the honest answer is that lifestyle factors support healthy hormone balance, but they aren't a guaranteed fix for a diagnosed deficiency. They're worth doing anyway, because they support your overall fertility and wellbeing.

Some of the main factors linked to hormone balance include:

• Maintaining a healthy weight. Being significantly overweight or underweight can both affect ovulation and hormone production.

• Managing stress, since your body's stress response can interfere with reproductive hormones.

• Eating a varied, balanced diet.

• Getting enough sleep.

• Moderate exercise, avoiding extremes of over-exercising or being sedentary.

None of these will single-handedly treat low progesterone to a clinically significant degree if there's an underlying medical cause. But they build a foundation that makes any medical treatment more likely to work well.

Diet and nutrients that support progesterone

A few nutrients often come up in conversations about hormone health, including vitamin B6, magnesium, zinc, and vitamin C. You'll find these across a wide range of everyday foods, including leafy greens, nuts, seeds, wholegrains, lean meat, and citrus fruit.

There's no need to overhaul your diet overnight. Aim for variety and consistency rather than chasing a single "fertility superfood." If you're trying to conceive, it's also recommended you take a daily folic acid supplement, which supports early foetal development rather than progesterone directly.

Managing stress and sleep

Your body releases stress hormones like cortisol and adrenaline when you're under pressure. Because your body draws on shared hormonal pathways, chronically high stress can, in theory, affect ovulation and cycle regularity. Trying to conceive is stressful in itself, which can feel like an unhelpful cycle.

Small, realistic habits can help: a short walk most days, a wind-down routine before bed, and cutting back on caffeine later in the day. If stress feels overwhelming, talking to a friend, family member, or your GP is a reasonable next step, not an overreaction.

Progesterone supplements: what to know before starting

You'll find over-the-counter supplements marketed for hormone or cycle support. These are not the same thing as prescribed progesterone. They aren't regulated in the same way, and their effects on progesterone levels aren't established with the same evidence.

If you're trying to conceive, or think you might be pregnant, speak to your GP before starting any new supplement. This matters even for products that seem harmless, since some can interact with fertility treatment or affect test results.

Track your cycle to support conception

Whatever your progesterone levels, timing matters. You're most likely to conceive around ovulation, which is usually about 10 to 16 days before your next period, though this varies depending on your cycle length.¹

Getting familiar with your own cycle, rather than assuming a standard 28-day pattern, gives you a much clearer picture of your fertile window.

Using ovulation tests to identify your fertile window

Ovulation predictor kits work by detecting a rise in luteinising hormone (LH) in your urine, which typically happens shortly before you ovulate. This helps narrow down the two to three days each cycle when you're most fertile.

Fertility tracking apps and devices can be a useful addition to your routine, though it's worth knowing the NHS doesn't officially endorse any specific one. Used consistently, they can still give you a helpful, practical sense of your own pattern.

Trying to conceive at home with twoplus

Understanding your cycle is one thing. Making the most of it is another.

Once you've identified your fertile window, whether through tracking, ovulation tests, or simply getting to know your own body, the twoplus Applicator Extra device is designed to help you use that window at home. It's an intracervical insemination (ICI) device that deposits sperm close to the cervix, on your own schedule, without a clinic appointment.

If you're navigating a hormone imbalance like low progesterone alongside general TTC challenges, twoplus isn't a treatment for that. It's a practical next step once you and your GP have a handle on what's going on. Many couples pair it with the wider twoplus range. Ovulation tests can help you pinpoint your fertile days, and fertility supplements may support general reproductive health as part of a balanced diet. Used together, they give you a way to stay proactive at home while any medical treatment you need is managed by your GP or specialist.

Frequently asked questions

Can low progesterone stop me getting pregnant?
Low progesterone can make it harder for a fertilised egg to implant, or harder for an early pregnancy to continue. It's one of several possible factors in fertility, and testing is the only way to confirm whether it's affecting you.

How is low progesterone diagnosed?
Your GP can arrange a blood test timed to the point in your cycle when progesterone should be at its highest, usually around a week after ovulation. This confirms whether you're ovulating and gives a picture of your levels at that point.³

How quickly can progesterone levels improve?
This depends entirely on the underlying cause and any treatment involved. There's no fixed timeline, and it's best discussed directly with your GP based on your own test results and health history.

Can I take progesterone supplements without a prescription?
Prescribed progesterone is different from over-the-counter hormone-support supplements. Prescribed progesterone should only be taken under medical guidance. Speak to your GP before starting any supplement if you're trying to conceive.

Sources

1. NHS – Periods and fertility in the menstrual cycle: https://www.nhs.uk/conditions/periods/fertility-in-the-menstrual-cycle/

2. NHS – Irregular periods: https://www.nhs.uk/symptoms/irregular-periods/

3. NHS – Diagnosis of infertility: https://www.nhs.uk/conditions/infertility/diagnosis/

4. Chelsea and Westminster Hospital NHS Foundation Trust – Taking progesterone in pregnancy: https://www.chelwest.nhs.uk/your-visit/patient-leaflets/taking-progesterone-in-pregnancy

5. Tommy's – Tommy's research helps inform national guidance around progesterone treatment to prevent early miscarriage: https://www.tommys.org/tommys-research-helps-inform-national-guidance-around-progesterone-treatment-prevent-early

6. NHS – Trying to get pregnant: https://www.nhs.uk/pregnancy/trying-for-a-baby/trying-to-get-pregnant/

7. NHS – Natural family planning: https://www.nhs.uk/contraception/methods-of-contraception/natural-family-planning/