Women's Hormones: Progesterone, Estrogen & Balance

If you've been dealing with mood swings, low energy, stubborn weight gain, or a sex drive that feels like it's disappeared entirely — there's a good chance your hormones are trying to tell you something.

 

Most women grow up hearing about estrogen as the female hormone. And while estrogen is absolutely important, it's really only one piece of a much bigger picture. Progesterone and testosterone play equally vital roles in how you feel day to day — from your mood and sleep quality to your metabolism and libido. When these three hormones are working together in balance, you feel like yourself. When they're not, things can unravel quickly.

 

The problem is, most women don't know what's actually going on beneath the surface. They're told their symptoms are "normal" or "just stress," when in reality, there's a clear hormonal pattern driving everything.

 

So let's change that. In this article, you'll learn what each of these hormones actually does, what happens when progesterone drops too low, what estrogen dominance really means, and how to support your body's natural hormone production with the right herbs and lifestyle shifts.

 

The Three Key Hormones Every Woman Should Understand

 

Think of your hormonal system like an orchestra. Estrogen, progesterone, and testosterone each play their own instrument — and when one goes out of tune, the whole performance suffers. To understand what's happening in your body, you need to know what each one does.

 

Estrogen: The Builder

 

 

Estrogen is responsible for many of the characteristics associated with female development. It supports reproductive health, regulates your menstrual cycle, maintains bone density, and plays a significant role in mood, skin health, and cardiovascular function. During the first half of your cycle (the follicular phase), estrogen is the dominant hormone — thickening the uterine lining and preparing your body for potential pregnancy.

 

But here's the thing: estrogen doesn't work alone. Without adequate progesterone to balance it, estrogen can become problematic — something we'll get into shortly.

 

Progesterone: The Calming Counterbalance

 

 

If estrogen is the builder, progesterone is the regulator. It rises in the second half of your cycle (the luteal phase) after ovulation, and its job is to stabilize the uterine lining, support early pregnancy, and keep estrogen's effects in check.

 

Beyond reproduction, progesterone has a profoundly calming effect on the nervous system. It supports deep sleep, reduces anxiety, and helps regulate mood. Many women don't realize that their sleep issues, racing thoughts, or heightened anxiety are directly connected to low progesterone — not just "life stress."

 

Testosterone: The One Nobody Talks About

 

 

When most women hear "testosterone," they think of it as a male hormone. But women produce testosterone too — in smaller amounts — and it's essential. Testosterone supports energy levels, mental clarity, muscle tone, bone strength, and perhaps most notably, sex drive.

 

Low testosterone in women is one of the most overlooked hormonal issues. It can show up as persistent fatigue, brain fog, loss of motivation, difficulty building or maintaining muscle, and a significant drop in libido. If you've been feeling "flat" for months and can't pinpoint why, testosterone may be part of the equation.

 

What Does Low Progesterone Look Like?

 

 

Low progesterone is one of the most common hormonal imbalances in women, and it often goes unrecognized because the symptoms are so frequently dismissed as "normal." But they're not normal — they're signals.

 

When progesterone is too low, you may experience irregular or missed periods, difficulty falling or staying asleep, increased anxiety or a feeling of being "on edge," worsened PMS symptoms including bloating, breast tenderness, and irritability, difficulty maintaining early pregnancy, unexplained weight gain — particularly around the midsection, and a noticeable decline in libido.

 

That last one is worth pausing on. Many women assume low sex drive is just something that happens with age or stress. And while both of those can play a role, low progesterone can disrupt the overall hormonal environment in a way that contributes to reduced desire. Libido is complex — it's influenced by testosterone, estrogen, psychological factors, relationship dynamics, and more — but when your body is in a state of hormonal imbalance, sex drive is often one of the first things affected.

 

What Causes Low Progesterone?

 

Understanding why progesterone drops is just as important as recognizing the symptoms. There are several common drivers, and most of them are connected to modern life.

 

Chronic Stress and Cortisol Dominance

 

 

This is one of the biggest and most underappreciated causes of low progesterone. When you're under chronic stress, your body's HPA axis (the communication loop between your brain and adrenal glands) shifts into survival mode — prioritizing cortisol production and downregulating the signals that support sex hormone production, including progesterone. Over time, elevated cortisol disrupts the delicate feedback loops your endocrine system relies on, effectively suppressing ovulation and reducing progesterone output. This is why so many chronically stressed women also deal with irregular cycles, poor sleep, and heightened anxiety — the hormonal cascade gets disrupted at the top, and the effects ripple outward.

 

Anovulatory Cycles

 

 

Progesterone is primarily produced after ovulation. If you're not ovulating regularly — which is more common than many women realize — your body simply isn't making enough progesterone. Anovulatory cycles can be caused by stress, PCOS, undereating, overexercising, or thyroid dysfunction.

 

Age and Perimenopause

 

 

As women approach their late 30s and 40s, progesterone production naturally begins to decline — often faster than estrogen. This creates a widening gap between the two hormones, which is one of the main reasons perimenopausal women experience increased anxiety, sleep disruption, and irregular cycles.

 

Environmental Toxins and Xenoestrogens

 

 

We're exposed to synthetic chemicals that mimic estrogen every day — in plastics, pesticides, conventional personal care products, and even tap water. These xenoestrogens can throw off your estrogen-progesterone ratio, contributing to a state of relative estrogen excess even if your progesterone levels were otherwise fine.

 

Nutrient Deficiencies

 

 

Your body needs specific nutrients to produce and maintain healthy progesterone levels. Deficiencies in zinc, magnesium, vitamin B6, and vitamin C are particularly linked to low progesterone. A nutrient-poor diet high in processed foods can quietly undermine your hormonal health over time.

 

A Note on Testing and Medical Support

 

If any of the symptoms above sound familiar, it's worth working with a healthcare provider to get a clear picture of what's happening. A simple blood or saliva hormone panel can measure your progesterone, estrogen, and testosterone levels — and just as importantly, help rule out other conditions that share similar symptoms, like thyroid disorders, PCOS, or nutrient deficiencies. Self-awareness is powerful, but pairing it with proper testing gives you a much stronger foundation to work from.

 

What Is Estrogen Dominance?

 

This is a term that gets used frequently in functional and integrative medicine, and it's worth understanding — even though it's not a formal medical diagnosis. Estrogen dominance doesn't necessarily mean your estrogen levels are too high in absolute terms. It describes a pattern where estrogen is too high relative to progesterone. That distinction matters.

 

You can have normal or even low estrogen and still be estrogen dominant if your progesterone is disproportionately low. This is called relative estrogen dominance, and it's extremely common — especially in women dealing with chronic stress, poor detoxification, or exposure to xenoestrogens.

 

The symptoms of estrogen dominance overlap heavily with low progesterone, and for good reason — they're often two sides of the same coin. You may notice heavier or more painful periods, water retention and bloating, breast tenderness, weight gain around the hips, thighs, and abdomen, mood swings and irritability, low libido, and brain fog or difficulty concentrating.

 

When estrogen goes unopposed by adequate progesterone, it can also stimulate excessive cell growth in estrogen-sensitive tissues, which is why maintaining a healthy ratio between these two hormones isn't just about feeling better — it's about long-term health.

 

What Happens When You Raise Progesterone?

 

 

Here's the encouraging part. When women take steps to support healthy progesterone levels, the shifts can be profound. This isn't about artificially boosting one hormone — it's about restoring balance so your entire system can function the way it's designed to.

 

Women who successfully raise their progesterone levels often report better, deeper sleep — progesterone's calming effect on the nervous system helps quiet the mind and support restorative rest. They notice a more stable mood with less anxiety, fewer PMS symptoms, more regular menstrual cycles, and in some cases, a reduction in stubborn abdominal weight that wasn't responding to diet and exercise alone. (Though it's worth noting that weight distribution is also influenced by cortisol, insulin, thyroid function, and other factors — progesterone is one piece of the puzzle.)

 

And then there's libido. As progesterone rises and the estrogen-progesterone ratio normalizes, many women experience a return of sexual desire that they thought was simply gone. This is because hormonal balance creates the right internal environment for healthy libido — something no amount of willpower can force when hormones are off.

 

Testosterone in Women: The Missing Piece

 

If progesterone is underappreciated, testosterone in women is practically invisible. But it shouldn't be. Women produce testosterone in the ovaries and adrenal glands, and even though the amounts are small compared to men, the effects are significant.

 

Healthy testosterone levels support sustained energy throughout the day, sharper mental focus and cognitive function, the ability to build and maintain lean muscle, strong bones, and a healthy, active sex drive.

 

It's worth noting that the research connecting low testosterone to these symptoms is strongest in postmenopausal women and specific clinical conditions. In premenopausal women, the relationship between testosterone levels and symptoms isn't always straightforward — some women with lower levels feel fine, while others experience significant effects. That said, when testosterone drops noticeably — which can happen due to aging, chronic stress, adrenal fatigue, or hormonal birth control — many women describe feeling like a dimmer switch has been turned down on their entire life. The motivation, drive, and vitality they once had just isn't there anymore.

 

Low testosterone also has a direct impact on libido. While progesterone creates the right hormonal environment for desire, testosterone is often the spark. When both are low, the effect on sex drive can be dramatic. This is why a comprehensive approach to hormonal health needs to address all three hormones — not just one.

 

It's also worth noting that testosterone production, like progesterone, depends on healthy signaling from the HPA axis and adequate levels of precursor hormones like DHEA. When chronic stress disrupts this system, testosterone output can suffer right alongside progesterone. Everything is connected.

 

5 Simple Shifts to Support Your Hormones Today

 

 

Before we get into specific herbs, it's worth noting that the most powerful changes often start with your daily habits. You don't need a complete lifestyle overhaul — small, consistent shifts can make a real difference in how your hormones function.

 

• Prioritize 7–9 hours of sleep. Progesterone supports deep rest, but the relationship goes both ways — your body produces and regulates hormones most effectively during quality sleep. This is non-negotiable.

• Move your body daily — even for 10 minutes. Strength training and brisk walking have both been shown to support healthy testosterone levels and improve insulin sensitivity, which plays into the bigger hormonal picture.

• Eat balanced meals with protein and healthy fats. Blood sugar swings trigger cortisol spikes, which — as we've covered — can suppress progesterone and testosterone over time. Stabilizing blood sugar with whole foods is one of the simplest things you can do for hormonal health.

• Build a stress reset into your day. Whether it's breathwork, a short walk outside, or five minutes of stillness — actively downregulating your stress response protects your HPA axis and the hormonal cascade that depends on it.

• Reduce your exposure to xenoestrogens. Swap plastic food containers for glass, choose clean personal care products, and filter your drinking water. These may seem like small moves, but they reduce the estrogenic load your body has to process every day.

 

Best Herbs and Supplements to Support Hormonal Balance

 

Now that you understand what's happening hormonally, the natural question is: what can you actually do about it? While lifestyle factors like stress management, quality sleep, and nutrient-dense food are foundational, there are specific herbs that have been used for centuries to support women's hormonal health — and modern research is beginning to validate what traditional medicine has known for a long time. That said, evidence strength varies by herb, and some studies are small or preliminary. Herbs can also interact with medications and hormonal therapies, so it's always wise to work with a provider when adding them to your routine.

 

Chasteberry (Vitex)

 

 

Chasteberry is one of the most well-studied herbs for supporting healthy progesterone levels. It works by acting on the pituitary gland to support the production of luteinizing hormone (LH), which in turn promotes progesterone production after ovulation. Women have used vitex for centuries to help with PMS, irregular cycles, and fertility support.

 

Shatavari Root

 

 

A cornerstone of Ayurvedic medicine, shatavari has been used for generations to support women's reproductive health through every stage of life. It's a potent adaptogen, meaning it may help your body cope with both physical and emotional stress — which, as we've discussed, is critical for maintaining healthy progesterone and testosterone levels.

 

Wild Yam

 

 

Wild yam has a long history of traditional use for menstrual cramp relief and PMS support. It contains compounds called diosgenins, which are used in laboratory settings to synthesize hormones — but it's important to note that your body cannot convert diosgenin into progesterone on its own. Wild yam's value lies in its traditional use for comfort and cycle support, not as a direct progesterone booster.

 

Black Cohosh

 

 

Native to North America, black cohosh has been used in Native American medicine for centuries and is one of the most widely researched herbs for women's hormonal health. It's particularly valued for its potential to support comfort during hormonal transitions like perimenopause and menopause.

 

Evening Primrose

 

 

Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid that plays a role in hormonal regulation. It has been studied extensively for its potential benefits in supporting female hormone health, particularly around PMS and breast tenderness.

 

The Stress Connection: L-Theanine

 

Because chronic stress is such a significant driver of hormonal imbalance, addressing it directly is essential. L-Theanine is an amino acid with a unique ability to promote calm without sedation — it works by supporting healthy levels of GABA and inhibiting the excessive release of adrenaline, which can help lower cortisol levels. When cortisol stays elevated, it depletes the DHEA your body needs to produce both estrogen and testosterone. Keeping stress in check isn't just about feeling calmer — it's about protecting your entire hormonal cascade.

 

A Simpler Approach

 

If sourcing and combining individual herbs feels overwhelming, our Women's Hormones Tonic brings chasteberry, shatavari, wild yam, black cohosh, and evening primrose together in a single water-soluble formula designed for optimal absorption. It's a convenient way to get therapeutic-grade herbal support without the complexity of building your own regimen. And for comprehensive hormonal support, we recommend pairing it with L-Theanine to help keep stress and cortisol levels in a healthy range.

 

Take the First Step Toward Balance

 

Hormonal health isn't about quick fixes or chasing one number on a lab test. It's about understanding how your body actually works — how estrogen, progesterone, and testosterone interact, what throws them off, and what brings them back into alignment.

 

If you've been living with symptoms that you've been told are "just part of being a woman," know that there's more to the story. Your body is incredibly intelligent, and when given the right support, it has a remarkable ability to restore balance on its own.

 

Start by paying attention to the signals. Manage your stress. Nourish your body. And consider giving it the herbal support it needs to do what it does best.

 

Hormone Myths — Let's Clear These Up

 

Myth: Low sex drive is just part of getting older. Not necessarily. While hormonal shifts happen with age, a significant drop in libido is often linked to low progesterone or testosterone — and many women see desire return when balance is restored.

 

Myth: Estrogen dominance means your estrogen is too high. Not always. It's about the ratio. You can have normal or even low estrogen and still experience estrogen dominance if progesterone is disproportionately low.

 

Myth: Women don't need to worry about testosterone. They absolutely do. Testosterone plays a key role in energy, focus, muscle tone, and sex drive — and it declines with chronic stress, aging, and hormonal birth control use.

 

 

References

1. Van Die, M.D., Burger, H., Teede, H., & Bone, K. (2013). Vitex agnus-castus extracts for female reproductive disorders: A systematic review of clinical trials. Planta Medica, 79(7), 562–575.
2. Seidlova-Wuttke, D., & Wuttke, W. (2017). The premenstrual syndrome, premenstrual mastodynia, fibrocystic mastopathy and infertility have often common roots: Effects of extracts of chasteberry (Vitex agnus castus) as a solution. Clinical Phytoscience, 3(6).
3. Pandey, A.K., et al. (2018). Impact of stress on female reproductive health disorders: Possible beneficial effects of shatavari (Asparagus racemosus). Biomedicine & Pharmacotherapy, 103, 46–49.
4. Sharan, S., et al. (2024). Efficacy and safety of Shatavari root extract for the management of menopausal symptoms: A double-blind, multicenter, randomized controlled trial. Journal of Ethnopharmacology.
5. Oyola, M.G., & Handa, R.J. (2017). Hypothalamic–pituitary–adrenal and hypothalamic–pituitary–gonadal axes: Sex differences in regulation of stress responsivity. Stress, 20(5), 476–494.
6. Toufexis, D., et al. (2014). Stress and the reproductive axis. Journal of Neuroendocrinology, 26(9), 573–586.
7. Herman, J.P., et al. (2016). Regulation of the hypothalamic-pituitary-adrenocortical stress response. Comprehensive Physiology, 6(2), 603–621.