Hormonal Harmony: How Progesterone Impacts Anxiety and Mood

Many women experience bouts of unexplained anxiety or mood swings and wonder, “What’s going on?” The answer might be simpler than you think—it could all come down to your hormone levels, specifically progesterone. Often known as a "reproductive hormone," progesterone also plays a pivotal role in how your brain handles stress and anxiety. This "calming hormone" can be your brain’s best friend when life gets overwhelming. Whether you're feeling restless, anxious, or having trouble winding down, your progesterone levels might be influencing more than just your reproductive system—they could be directly impacting your mood and mental health. Today's post explains how progesterone works with your brain and what happens when it’s not doing its job as efficiently as it should.

Progesterone's Role in the Brain: Understanding Its Calming Effect

When people think of progesterone, they often focus on its role in reproductive health. But this vital hormone has far-reaching effects, especially when it comes to brain function. One of progesterone’s most essential contributions is its ability to convert into a metabolite called allopregnanolone, which plays a crucial role in regulating our nervous system.

Allopregnanolone interacts directly with GABA receptors, which are the primary inhibitory neurotransmitters in the brain. GABA acts like the brakes on your nervous system, helping calm things down when life feels overwhelming. It reduces anxiety and promotes relaxation. Essentially, it's our brain’s “off switch” when things get too intense. This is why progesterone is sometimes called the body’s natural anti-anxiety hormone.

What Happens When Progesterone Levels Drop?

When progesterone levels are low—such as during perimenopause, certain times of the menstrual cycle, or due to hormonal imbalances (like estrogen dominance)—the body produces less allopregnanolone.

As a result, GABA receptors aren't sufficiently activated, leading to:

• Reduced GABA activity: With less progesterone and, by extension, less allopregnanolone, the brain can’t fully engage its calming mechanisms, leaving the nervous system more reactive.

• Increased excitability: The brain becomes more excitable without GABA’s soothing effect. This can lead to heightened anxiety, restlessness, and even sleep disturbances.

Fluctuations in Progesterone and Anxiety

During the luteal phase of the menstrual cycle (the phase after ovulation, the second half of the cycle), progesterone levels should naturally rise. This increase is meant to help prepare the body for a potential pregnancy and also plays a role in stabilizing mood. However, when progesterone is insufficient or drops too quickly, many women experience heightened anxiety, especially those who are sensitive to hormonal changes.

Similarly, during perimenopause, progesterone levels start to decline more consistently, which can lead to increased anxiety and mood swings for many women. The nervous system becomes more reactive when progesterone isn’t around to convert into allopregnanolone and engage GABA receptors.

Personally, I’ve struggled with symptoms of low progesterone and, for the first time in my life, have experienced feelings of anxiety. If this resonates with you, know that you are not alone. Hormonal imbalances can have a significant impact on your mood and mental health, but there are things you can do to regain balance.

Here are 7 actionable steps you can start today to support your hormones and reduce symptoms related to these imbalances.

1. Balance Blood Sugar

   • Blood sugar imbalances can exacerbate anxiety, especially during times of hormonal fluctuation. Here’s how you can keep blood sugar steady:

     • Eat balanced meals with protein, healthy fats, and fiber to stabilize blood sugar.

     • Avoid processed sugars and refined carbs, which can cause blood sugar spikes and crashes, contributing to mood swings and anxiety.

     • Never have carbs alone! They should be eaten in conjunction with protein and fat.

   • You can also have your blood levels checked to evaluate your body’s ability to manage blood sugar. I recommend that all my clients check markers like glucose, hemoglobin A1C, insulin, uric acid, Apo B, triglycerides, and cortisol. Monitoring these markers helps provide a comprehensive understanding of blood sugar regulation and potential issues like insulin resistance or pre-diabetes.

     
     

2. Promote Good Gut Health

   • The connection between mind, mood, and the microbiome is so strong that there’s now a whole area of research called psychobiotics, studying the potential for using probiotics to support mental health.

   • Your gut is often referred to as the "second brain" because of its connection to mood and mental health. It has been discovered that healthy levels of Bifidobacterium are associated with lower cortisol levels, leading to reduced stress, less anxiety, and better emotional resilience.

     • Probiotics and prebiotics: Consume fermented foods (e.g., yogurt, sauerkraut) several times per week, or consider probiotic supplements to promote a healthy microbiome.

     • Reduce inflammation: Gut inflammation can contribute to mood imbalances. An anti-inflammatory diet rich in vegetables, fruits, and omega-3 fatty acids can be beneficial.

     • Here I outline why I always start with the gut. We know the microbiome has a profound impact on nutrient absorption, detoxification, your mood, appetite, food cravings, and mental function, and when it is out of balance, it can lead to inflammation, obesity, diabetes, hormonal imbalances, anxiety, depression and brain fog. The interconnectedness can not be ignored.

       
       

3. Support GABA Activity Naturally with Specific Nutrients

   • Boosting GABA activity can have a significant calming effect on the brain, helping to reduce anxiety and promote relaxation.

   • Here are some key nutrients and compounds that naturally support GABA production and function:

     • Magnesium

       Magnesium plays a critical role in neurotransmitter function, particularly in the regulation of GABA. When magnesium levels are optimal, GABA receptors are activated more effectively, which enhances the brain’s ability to relax. This mineral also helps manage the body’s stress response by controlling cortisol levels.

       • Foods rich in magnesium include leafy greens, nuts, seeds, legumes, and dark chocolate. If dietary intake is insufficient, magnesium supplements (such as magnesium glycinate or citrate) can be helpful, especially in calming anxiety and improving sleep quality.

       • Tip: Consider taking magnesium supplements in the evening to help relax before bed, or using topical magnesium (like magnesium oil) for quicker absorption through the skin.

     • L-Theanine

       L-Theanine is an amino acid primarily found in green tea that helps increase GABA, serotonin, and dopamine levels in the brain. It promotes a calm, focused mental state without causing drowsiness, making it an excellent supplement to reduce anxiety during the day. L-Theanine also supports alpha brain waves, which are associated with relaxation and mental clarity. Many people use L-Theanine to improve focus while reducing stress, as it doesn’t cause the sedative effects that other calming agents might.

       • Tip: L-Theanine can be found in green tea or taken in supplement form. It works synergistically with caffeine to promote alertness without jitters, making it ideal for situations requiring calm focus.

     • Taurine

       Taurine is another important amino acid that enhances GABA production and supports the brain’s inhibitory functions. By activating GABA receptors, taurine helps to stabilize neurons, reducing excitability and preventing the overstimulation of the nervous system. This can lead to a significant calming effect, making taurine beneficial for anxiety, stress, and even improving sleep.

       • Tip: Taurine is found naturally in meats, seafood, and dairy. For those with diets low in these foods, supplementation may be a helpful option to support overall mood and mental health.

     • Vitamin B6

       Vitamin B6 plays an essential role in the production of neurotransmitters, including GABA. It’s crucial for the conversion of glutamate (a stimulatory neurotransmitter) into GABA (an inhibitory neurotransmitter). Without enough B6, this conversion is impaired, which can lead to lower GABA levels and, consequently, heightened anxiety and nervous system excitability. This vitamin is essential in maintaining a balance between excitatory and calming signals in the brain.

       • Tip: To support GABA production, include foods rich in Vitamin B6 like chickpeas, salmon, chicken, and bananas in your diet, or consider taking a B6 supplement.

   • By incorporating these nutrients and compounds into your diet or supplement routine, you can naturally support GABA activity, promoting a sense of calm and reducing symptoms of anxiety.

     
     

4. Adaptogenic Herbs

   • Adaptogens help the body cope with stress and can support the adrenal glands, which may be involved in anxiety.

     • Ashwagandha: Known for its ability to reduce anxiety and balance cortisol levels.

     • Rhodiola: Helps reduce anxiety and improve mental clarity.

     • Holy basil: Another adaptogen that helps lower cortisol and promotes relaxation.

     • My favorite supplement I take to help balance my body's ability to adapt to stress, balance hormones, and restore homeostasis is Adaptocrine, by Apex Energetics. I take 2 capsules every morning

       
       

5. Optimize Sleep

   • Lack of sleep can worsen anxiety, so improving sleep hygiene is crucial:

     • Establish a consistent sleep routine with a regular bedtime.

     • Create a calming nighttime environment by minimizing exposure to blue light (from phones or screens) and reducing stimulation before bed.

     • Consider natural supports like melatonin or chamomile tea to help with sleep, if necessary.

       
       

6. Support Natural Production of Progesterone By Get More Vitamin B6 and Zinc

   • Vitamin B6 is essential for the production of progesterone because it acts as a cofactor in the conversion of cholesterol to progesterone during hormone synthesis. By including more B6-rich foods (like bananas, avocados, turkey, and chickpeas) in your diet or taking a B6 supplement, you can support your body’s natural progesterone production. This is particularly important for those still cycling, as it can help optimize their luteal phase and promote more regular progesterone output.

     • B6 supports progesterone production, while zinc helps modulate mood and reduce anxiety.

     • Foods rich in B6 include bananas, avocados, and turkey. Zinc can be found in shellfish, pumpkin seeds, and legumes.

       
       

7. Omega-3 Fatty Acids

   • Omega-3s support brain health and reduce inflammation, which can help alleviate mood swings and anxiety. Increase your intake of foods like salmon, chia seeds, and walnuts, or consider fish oil supplements.

     
     

Hormonal fluctuations, particularly in progesterone, can have a profound impact on anxiety and mood. By understanding how progesterone and its metabolite, allopregnanolone, interact with the brain’s calming mechanisms, you can take proactive steps to support your mental well-being. Whether through natural lifestyle changes, supporting GABA activity, or optimizing your sleep and nutrition, there are many ways to ease anxiety and bring balance to your hormones.

Remember, hormone health is interconnected with every part of your body, and by addressing these imbalances, you can improve not only your mood but your overall quality of life.

Sometimes, balancing hormones needs a little extra support in addition to dietary / lifestyle changes. I always recommend working with a practitioner to ensure you’re getting the right supplementation for your body! Feel free to reach out to me for 1-1 coaching if you think this might be you!