Suffering through low progesterone and wondering what herbs for progesterone really work? Check out our guide to the top 5 natural herbs to help your low progesterone symptoms!

If you’re navigating irregular cycles, restless nights, mood swings, or hot flashes, you’re not alone — and you’re likely feeling the effects of declining progesterone, a common challenge during perimenopause and menopause.  Younger women can also experience low progesterone conditions that can present like disrupted sleep, anxiety, or irregular periods .

The encouraging news? Certain herbs have been traditionally used and studied for their ability to naturally support progesterone balance. Let’s take a closer look at five of the best herbs that can help you restore hormonal harmony — and feel more like yourself again.

This article contains affiliate links from which, at no additional cost to you, I may earn a small commission. 

5 Powerful Natural Herbs for Progesterone Balance

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1. Vitex (Chaste Tree Berry)

Vitex agnus-castus (aka Chaste Tree Berry) is often called the “Queen of Hormone Herbs”, and for good reason. Vitex primarily works by supporting the pituitary gland, promoting more luteinizing hormone (LH) release. This, in turn, gently encourages your ovaries (or adrenal glands later in menopause) to produce more natural progesterone.

Benefits:

• Helps regulate menstrual cycles that are too short or irregular

• Reduces breast tenderness, PMS, and perimenopausal mood swings

• May relieve hot flashes and night sweats when low progesterone is part of the picture

• Clinical studies show significant improvement in PMDD (premenstrual dysphoric disorder) and cyclic breast pain

Risks:

• Can cause mild gastrointestinal upset, headaches, or acne in some sensitive individuals

• Not recommended alongside dopamine agonist medications (mainly used in Parkinson’s Disease but sometimes also in restless leg syndrome) or during pregnancy

• It may take 8-12 weeks to notice significant benefits

Pro tip: Consistency is key with Vitex- it can take several weeks to work and you may need to take it daily for 6 months and then consider coming off of it.  Remember that this and any online advice is not regarded as actual medical advice.  You always need to work closely with your healthcare provider to determine what is right and safe for you.

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2. Maca Root

Lepidium meyenii, or Maca root, is a powerful adaptogen grown high in the Andes. Unlike phytoestrogens, Maca doesn’t contain hormones but instead nourishes the hypothalamic-pituitary-ovarian (HPO) axis, helping your own body improve hormone production — including progesterone.  Check out this blog to learn about a quality formulation of Maca called Femmenessence.  

Benefits:

• Supports adrenal resilience (critical after age 40)

• May improve sleep quality, energy, and mood stability

• Helps balance estrogen dominance, a common pattern in early perimenopause

• Can boost libido and sexual function (often impacted by hormone shifts)

Risks:

• In some women, high doses may cause mild jitteriness, anxiety or stomach upset — start low

• Very rare reports of thyroid stimulation in women sensitive to iodine (most clinical maca is low in iodine)

Pro tip: Look for gelatinized maca — it’s easier to digest and more concentrated (and Femmenescence offers a few different gelatinized maca products).  And read on to learn more about typical starting doses for Maca and the rest of the top 5 herbs for progesterone balance.

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3. Ashwagandha

Withania somnifera, better known as Ashwagandha, is a calming adaptogen that can be a game-changer during hormone transitions like early to later perimenopause or even during times of high stress. Chronic stress accelerates the “pregnenolone steal,” draining your body’s ability to make progesterone. Ashwagandha helps re-center your stress response, freeing up hormone reserves.

Benefits:

• Reduces/moderates cortisol levels, helping preserve progesterone

• Improves sleep quality and reduces insomnia

• May enhance thyroid function, indirectly boosting hormone balance

• Supports mental clarity and resilience to emotional stress

Risks:

• Can cause excess sedation in some individuals if taken at high doses

• Not ideal for women with autoimmune thyroid disease unless monitored (due to potential immune modulation)

• Some rare reports of mild digestive upset or anxiety

Pro tip: Nighttime dosing can help with both cortisol reduction and insomnia symptoms.

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4. Wild Yam

Dioscorea villosa, or Wild Yam, has long been associated with women’s hormonal health thanks to its active compound diosgenin, which looks structurally similar to progesterone.  This ingredient is the base for many topical progesterone creams.

However, a critical clarification: the human body cannot naturally convert diosgenin into progesterone without lab processing. That said, wild yam still offers valuable anti-inflammatory and antispasmodic effects that can indirectly support hormone harmony.

Benefits:

• May ease menstrual cramps, muscle spasms, and pelvic discomfort

• Supports vaginal health and lubrication

• Some women report fewer hot flashes and night sweats

Risks:

• Wild yam alone will not “replace” progesterone

• Topical creams vary wildly in quality and may not deliver effective doses.  It’s best to choose a trusted brand that tests its product like Emerita or Bezwcken.

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• Rare allergic reactions (skin irritation) when used in creams

Pro tip: Use Wild Yam as a supportive herb, not a substitute for progesterone itself.

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5. Rhodiola Rosea

Another powerful adaptogen, Rhodiola Rosea shines when it comes to adrenal and nervous system support. It helps stabilize cortisol rhythms — critical for preserving progesterone — and enhances your body’s resilience to stress- both physical and emotional.

Benefits:

• Improves energy, mental clarity, and motivation (often depleted in perimenopause)

• Supports stable mood and reduces anxiety

• May enhance sleep quality indirectly by balancing adrenal function

• Supports healthy liver function, which in turns helps hormone detoxification

Risks:

• In some women, especially if taken too late in the day, Rhodiola may cause mild insomnia

• High doses (>600 mg) can feel a little too “stimulating” initially

• Rare reports of dizziness or dry mouth

Pro tip: Morning dosing works best for most women, helping you ride the day’s natural energy waves.

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Routine Doses of Herbs for Progesterone

If you’re considering adding any of these powerful herbs into your routine to support progesterone naturally, it’s helpful to know typical starting doses. Here’s a general guide based on clinical experience and research studies (but before starting anything new always discuss them with your healthcare provider to be sure this approach is safe for you):

Reminder: These are starting ranges. Always begin with the lowest effective dose and adjust slowly as needed based on how you feel — or work with a practitioner who can tailor it to your unique needs.

The popular blend, Hormone Harmony by Happy Mammoth, combines all of these (plus additional metabolic health and hormone balancing ingredients) from well sourced, mostly organic ingredients.  Many of my patients and subscribers on my channel have found this blend to be incredibly helpful in their perimenopause journey.  You can check out Hormone Harmony by following this link (and get a 10% discount too).

Important Reminders:

• Herbs, particularly adaptogenic herbs, help optimize your body’s own hormone pathways — they don’t replace progesterone directly like bioidentical hormone therapy would.

• Stress management is critical; cortisol steals pregnenolone, the precursor to progesterone (this is called “pregnenolone steal”).  Check out this blog for stress management support and hormone balance ideas. 

• Timing matters: If you’re trying to correct low luteal phase progesterone (days 14–28 of cycle), you often take vitex or other herbs throughout the cycle or only after ovulation depending on your pattern.

• Always pair herbs with lifestyle support: blood sugar balance, gut health, good sleep, and healthy fats are all essential for hormone synthesis and balance.

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Final Thoughts: Nature’s Allies for a Smoother Perimenopause and Menopause

These five herbs can be incredible allies during perimenopause and menopause, gently encouraging your body to rebalance progesterone and ease symptoms naturally.
However, herbal support works best when paired with a full-body wellness approach, including:

• Prioritizing sleep and stress management

• Eating whole foods rich in healthy fats, protein, zinc, and magnesium

• Moving your body daily

• Limiting caffeine, alcohol, and ultra-processed foods

Important: Always talk to your functional or integrative healthcare provider before starting new herbs, especially if you’re on medications, have a thyroid condition, or are managing other health issues.

Hormone balance is a journey — and you deserve the knowledge and tools to feel empowered every step of the way.  For more empowering information and tools to help you throughout perimenopause and menopause check out these articles:

21 Insanely Helpful Natural Supplements for Perimenopause

What Are The 34 Symptoms of Perimenopause?

Estrogen Dominance and Gut Health: How to Heal Both Naturally