10 Foods That Naturally Boost Progesterone Levels with Zinc and Magnesium

Proper hormonal balance is essential for overall health, and progesterone is a vital hormone that plays a significant role in women's reproductive health. Progesterone levels can fluctuate due to various factors, including stress, diet, and lifestyle. However, you can support healthy progesterone levels by incorporating the right foods into your diet. In this blog post, we will explore ten foods rich in zinc, magnesium, and chia seeds that can help promote progesterone production.


Spinach is a nutritional powerhouse, and it's packed with magnesium. Magnesium is essential for hormonal balance, as it helps regulate the production of hormones, including progesterone. By adding spinach to your diet, you can ensure you're getting a healthy dose of magnesium to support optimal progesterone levels.


Almonds are not only a delicious snack but also a great source of both zinc and magnesium. These two minerals are known to work synergistically to promote hormonal balance. Incorporating almonds into your daily routine can be a tasty way to support your progesterone levels.

Pumpkin Seeds

Pumpkin seeds are rich in zinc, making them an excellent addition to your diet for promoting progesterone production. You can sprinkle them on salads, yogurt, or enjoy them as a healthy snack.

Roasted Pumpkin Seeds Recipe


Avocado is another nutrient-rich food that contains both magnesium and zinc. These minerals help your body maintain proper hormone levels, including progesterone. Avocado can be added to salads, sandwiches, or blended into a creamy and delicious smoothie.

Dark Chocolate

Good news for chocolate lovers! Dark chocolate, in moderation, can support healthy progesterone levels. It contains magnesium and zinc and can also help improve mood and reduce stress, which can further aid in hormonal balance.


Bananas are an excellent source of magnesium. Consuming bananas regularly can help regulate your magnesium levels, indirectly supporting progesterone production. Plus, they make for a convenient and portable snack option.


Quinoa is a versatile whole grain that is rich in both zinc and magnesium. It can be used as a base for salads, served as a side dish, or even used in breakfast bowls. Including quinoa in your diet can contribute to hormonal health.

Lean Meats

Lean meats like chicken and turkey are high in zinc. Zinc is crucial for the body's ability to produce and regulate hormones, including progesterone. Incorporate lean meats into your meals for a protein-packed way to support hormonal balance.

Fatty Fish

Fatty fish like salmon, mackerel, and trout are not only rich in omega-3 fatty acids but also contain magnesium. Omega-3s can help reduce inflammation and promote overall hormonal health, while magnesium supports progesterone production.

Chia Seeds

Chia seeds are a superfood loaded with both magnesium and zinc. They are also a great source of healthy fats and fiber. Adding chia seeds to your diet can provide a nutrient-packed boost to support progesterone levels. You can mix them into yogurt, oatmeal, or make delicious chia seed puddings.

Chia Seed Pudding {4 Ingredients} - CakeWhiz


Maintaining healthy progesterone levels is crucial for reproductive health and overall well-being. By incorporating these ten foods rich in zinc and magnesium into your diet, you can support your body's natural progesterone production. Remember that a balanced diet, regular exercise, and stress management are also essential components of hormonal health. Consult with a healthcare professional if you have specific concerns about your hormone levels, and consider these foods as a tasty and nutritious addition to your hormone-boosting strategy.

Author Info
Written by Dr. Alan Farrell on Sep 05, 2023. Fact Checked by Dr. Robyn Heister, MD.

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