Disclaimer: The information shared in this post is for educational purposes only and is not a substitute for medical advice. While I’m passionate about supporting fertility and reproductive wellness, I am not a doctor. Always consult with a qualified healthcare provider before making any changes to your health, nutrition, or fertility journey. You deserve informed, personalized care!
Understanding Luteal Phase Deficiency (LPD) and Its Impact on Fertility
First, let’s talk about what the Luteal Phase is and why it’s important. This phase is the second half of a menstrual cycle, beginning at ovulation and ending with menstruation.
When it comes to fertility, every phase of your cycle plays a role—but the luteal phase is especially important. This phase of your cycle is responsible for creating a welcoming environment for implantation and early pregnancy. If this phase is too short or progesterone levels aren’t high enough, conception may be more difficult, or early pregnancy loss may occur.
So, let’s break it down—what exactly is the luteal phase, why is it important, and what can you do if something seems off?
What is the Luteal Phase?
The luteal phase begins immediately after ovulation and lasts until the first day of your next period. Ideally, it should last between 12 and 16 days. It will never be longer than that, because the corpus luteum will not survive that long without pregnancy occurring. However, it can be shorter, which could indicate a luteal phase deficiency.
In a healthy menstrual cycle, we typically see a sharp rise in basal body temperature (BBT) directly after ovulation that stays elevated until the next menstruation. This is caused by the sharp rise in progesterone, which increases body temperature. After the egg is released at ovulation, the follicle that released the egg transforms into the corpus luteum, a temporary gland that produces progesterone, which in turn elevates body temperature. That is why we can tell that ovulation has occurred through the sharp increase in temperature.
Progesterone is the superstar hormone of the luteal phase. It supports the thickening of the uterine lining, preparing it for a fertilized egg to implant. If conception occurs, the corpus luteum continues producing progesterone to sustain early pregnancy until the placenta takes over around 12 weeks. If pregnancy does not occur, progesterone levels drop, triggering menstruation and the start of a new cycle.
Signs of Luteal Phase Deficiency (LPD)
Luteal phase deficiency (LPD) happens when the luteal phase is too short or when progesterone levels aren’t high enough to maintain a healthy uterine lining. Here are some signs that might indicate a luteal phase issue:
- A luteal phase consistently shorter than 10 days (although 12-16 is optimal)
- Spotting several days before your period starts
- Lower than normal basal body temperature (BBT) after ovulation, or temperatures that spike after ovulation but then hover around the shift line
- A temperature drop in the middle of the luteal phase
- Difficulty conceiving despite timed intercourse
- Early pregnancy loss
If you’ve noticed any of these signs, don’t panic! The great news is that there are steps you can take to investigate further and support your cycle both naturally and through medical support.
Common Causes of LPD
LPD can stem from a variety of factors, including:
- Chronic Stress & High Cortisol Levels: When your body is in a constant state of stress, it prioritizes survival over reproduction. This can suppress progesterone production and shorten the luteal phase.
- Nutritional Deficiencies: Low levels of key nutrients like magnesium, vitamin B6, zinc, and vitamin A can affect progesterone production and luteal phase length.
- Thyroid Dysfunction: Hypothyroidism and suboptimal thyroid function can interfere with progesterone levels.
- Hormonal Imbalances: Irregular ovulation, insufficient luteinizing hormone (LH) surges, and high prolactin levels can all impact the corpus luteum and progesterone output.
- Aging & Ovarian Function: As we get older, ovarian function can shift, affecting hormone balance and cycle health.
The important thing to remember is that everything is intertwined when it comes to fertility and reproductive health. Healthy ovarian follicles will lead to healthy ovulation, which will lead to a healthy corpus luteum, which will lead to more progesterone. By eating well, supplementing the gaps, taking care of your mind & body, and minimizing toxins, you will continue to support both ovulation and progesterone levels. However, there are a few more things you may want to consider if you do recognize something is off with your luteal phase.
Supporting a Healthy Luteal Phase Naturally
Before you get too far down the rabbit hole, it may be worth tracking a few cycles to see if this is a pattern, or if it was just a one-time fluke in your cycle. For example, if you’ve experienced extra stress (physical, mental, emotional), it could impact your cycle and shorten your luteal phase temporarily. Then, once things are resolved, your cycle could go back to normal. However, if you notice a pattern, you may want to explore your options further
As with all things reproductive health, changes usually take about 3-4 months to be seen in the cycle, as that’s about how long it takes for follicles to mature to ovulation.
1. Nourish Your Body with Fertility-Supporting Nutrients
A well-balanced diet rich in key nutrients can go a long way in supporting healthy hormone function:
- Magnesium: Found in dark leafy greens, nuts, seeds, and dark chocolate, magnesium helps regulate stress hormones and supports progesterone production.
- Vitamin A: Supports progesterone production, endometrial receptivity, and immune balance; found in liver, egg yolks, grass-fed butter, carrots, and sweet potatoes.
- Vitamin B6: Essential for progesterone synthesis, B6 is found in poultry, bananas, potatoes, and fortified cereals.
- Zinc: Supports ovulation and progesterone production; found in oysters, beef, pumpkin seeds, and chickpeas.
- Healthy Fats: Omega-3s from fish oil, flaxseeds, and walnuts support hormone production and reduce inflammation.
2. Manage Stress & Prioritize Rest
Stress can be a major culprit behind hormone imbalances, and high cortisol levels can interfere with progesterone production. Consider incorporating relaxation techniques such as:
- Meditation or breathwork
- Gentle movement like yoga or walking
- Creative outlets like journaling or painting
- Connecting with nature and loved ones
3. Try Herbal Support
Some herbs have been traditionally used to support progesterone production and balance the menstrual cycle:
- Vitex (Chaste Tree Berry): May help regulate the hypothalamic-pituitary-ovarian (HPO) axis and improve progesterone levels. It is generally considered safe when taken appropriately, but note that the FDA does not regulate herbs so you may want to be cautious about where you buy the herbs, what kind of herbs, and how much to consume for your specific needs – either ask a trusted professional or do your own research first.
- Flax & Fish Oil: Known for their anti-inflammatory properties, these oils can support hormone production.
4. Consider Acupuncture & Pelvic Massage
Acupuncture and abdominal massage can improve circulation to the ovaries and uterus, supporting hormone balance and a healthy luteal phase. Acupuncture is known to help regulate the menstrual cycle, reduce stress, and promote progesterone production by stimulating specific points linked to reproductive function. Many women find it beneficial for improving implantation rates and supporting overall fertility.
Pelvic massage (such as Maya abdominal massage or Arvigo therapy) helps break up stagnation, increase blood flow, and promote optimal uterine positioning. This can enhance progesterone uptake, support endometrial lining thickness, and improve luteal phase length. Self-massage techniques or professional abdominal therapy can be especially beneficial for those with a history of painful periods, endometriosis, or irregular cycles.
5. Seed Cycling
Seed cycling is a natural way to support hormone balance throughout the menstrual cycle by consuming specific seeds during different phases. During the luteal phase (after ovulation until menstruation), the focus is on supporting progesterone production and reducing inflammation.
- Sesame seeds and sunflower seeds are rich in zinc and vitamin E, which help boost progesterone and nourish the endometrium.
- Lignans in sesame seeds help regulate excess estrogen, preventing estrogen dominance that could interfere with luteal phase function.
- Healthy fats in these seeds support hormone synthesis, ensuring a well-functioning luteal phase.
A simple way to incorporate seed cycling is by adding 1 tablespoon each of sesame and sunflower seeds to smoothies, yogurt, or salads daily during the luteal phase.
6. Castor Oil Packs
Castor oil packs support the luteal phase by improving circulation to the uterus and ovaries, enhancing progesterone production, and supporting a healthy endometrial lining. The oil also helps detoxify by stimulating the lymphatic system, reducing estrogen dominance, and easing pelvic inflammation. Additionally, castor oil promotes relaxation, which helps reduce stress and maintain progesterone levels.
How to Use Castor Oil Packs for Luteal Phase Support:
Soak a cloth (organic cotton or flannel) in cold-pressed castor oil. Place the cloth on your lower abdomen, just above the pubic bone. Cover with plastic wrap (optional) to keep the oil from staining clothing and bedding. Apply heat: Use a heating pad or hot water bottle on top of the cloth for added benefit. Relax: Take this time to unwind for 30-60 minutes, practicing deep breathing or meditation. Repeat 3-4x/week during your follicular phase, but stop just before ovulation and after ovulation if you’re actively trying to conceive. Do not use during menstruation or if you suspect pregnancy.
Working with a Healthcare Provider
If you’ve tried natural methods and still notice persistent luteal phase issues, you may want to work with a healthcare provider to explore additional options.
If you choose to see a health care provider, I still recommend that you continue tracking your cycle and bring your charts to your provider to share. You want to know that you are ovulating each cycle (because if you’re not ovulating, that is an even bigger issue), and what day you are ovulating. This will not only give you and your provider information about your cycle, but will also help you know when to time the tests for the most accurate results. BBT tracking is a scientific way to know if you’re making sufficient progesterone, but you or your doctor may want to know actual levels, especially if they are looking to recommend progesterone supplementation.
Some potential medical interventions include:
- Progesterone Testing: A blood test mid-luteal phase can confirm whether progesterone levels are sufficient. Your doctor may recommend that you get a progesterone blood test on day 21 or an endometrial biopsy on day 26. However, these days may not be the most ideal days for you if you didn’t ovulate exactly on day 14 (which many women don’t). If you do a “day 21” progesterone test, you may be better suited by requesting to test about halfway through your luteal phase (which you should be able to tell if you have regular cycles and you’ve been charting). This may be day 21 for you, but it could be earlier or later depending on when you ovulate.
- Pooled Progesterone Testing: A series of blood tests throughout the luteal phase may provide a clearer picture. You would have your blood drawn every other day starting on Peak Day (the last day of your egg-white cervical fluid, typically the day or two before your temperature increases) and then days 3, 5, 7, 9, and 11 of your luteal phase (or days 2, 4, 6, 8, and 10 of your luteal phase).
- Thyroid & Prolactin Testing: Addressing underlying thyroid issues or high prolactin levels can sometimes resolve LPD. It’s worth noting here that optimal thyroid levels for fertility are lower than what is considered in the “normal” range, so you may have a “normal” TSH level, but still have suboptimal thyroid function.
- Hormonal Treatments: Your doctor may suggest:
- Clomid (Clomiphene): To stimulate follicle growth and improve progesterone levels. (**note that Clomid can also negatively impact cervical fluid, which is not ideal for those who are trying to conceive via intercourse)
- Progesterone Supplements: Available as oral capsules, vaginal suppositories, or injections. There are many different types, so it is worth asking about the benefits and risks/side effects of each, and why your doctor recommends that specific one.
- Human chorionic gonadotropin (HCG) Injections: May help sustain progesterone production during the luteal phase.
Final Thoughts
The luteal phase is a vital piece of your fertility journey, and supporting healthy progesterone levels can make a huge difference in your reproductive health. If you suspect LPD, start by tracking your cycle, making small lifestyle changes, and prioritizing your overall well-being.
If you’re looking for personalized guidance and support on your fertility journey, I’d love to support you. Reach out to schedule a consultation with Divine Journey Doula LLC – together, we can work toward optimizing your cycle and enhancing your fertility!