The Surprising Connection Between Vitamin C and Progesterone: What Every Woman Should Know

In the world of functional medicine, we’re always looking for the root cause—the deeper imbalances that lead to symptoms and dysfunction. When it comes to hormone health, progesterone is often one of the first things to take a hit. And while many turn to medications or synthetic hormones, there's a simple, foundational nutrient that could make a significant difference: vitamin C.

Yes, vitamin C. The same nutrient you reach for during cold season may also support your body’s natural ability to produce progesterone—especially important for women navigating PMS, fertility challenges, PCOS, or perimenopause. Let’s explore how.

Why Progesterone Matters for Hormone Balance

Progesterone is a critical hormone in the female body, essential for:

- Regulating your menstrual cycle

- Supporting fertility and early pregnancy

- Balancing the effects of estrogen

- Promoting calm, restful sleep

- Protecting the brain and reducing inflammation

When progesterone levels are low, symptoms can show up as irregular periods, anxiety, mood swings, headaches, or fertility issues. And often, low progesterone isn’t the root issue—it’s the result of chronic stress, inflammation, or nutrient deficiencies.

Vitamin C: More Than an Immune Booster

Vitamin C is a powerful antioxidant and an essential nutrient that plays many roles in the body—including hormone production.

Here’s how it supports progesterone:

1. It Nourishes the Adrenal Glands

Your adrenal glands don’t just make stress hormones like cortisol—they also help produce progesterone. When you're under chronic stress, your body shuttles resources toward cortisol production, often at the expense of progesterone. This is what we call the “pregnenolone steal.”

Vitamin C is highly concentrated in the adrenal glands and is essential for optimal adrenal function. By replenishing your vitamin C stores, you support your body's ability to produce progesterone naturally—especially under stress.

2. It May Directly Increase Progesterone Levels

Clinical studies have shown that vitamin C supplementation can boost progesterone levels. In one study, women who took 750 mg of vitamin C daily for 3 months had higher progesterone levels and improved fertility outcomes. That’s powerful data, especially for those dealing with luteal phase defects or low progesterone-related infertility.

3. It Reduces Oxidative Stress

Oxidative stress is like rust on your cells—and it can disrupt the delicate balance of hormone production. Vitamin C, as a potent antioxidant, helps neutralize this damage. Healthier cells in your ovaries, adrenals, and endocrine system mean more efficient hormone synthesis—including progesterone.

How to Use Vitamin C to Support Hormones

You don’t need megadoses, but consistent, daily intake of vitamin C can support overall hormone balance.

Top Vitamin C-Rich Foods:

- Bell peppers

- Kiwi

- Strawberries

- Citrus fruits (like oranges, lemons, and grapefruit)

- Broccoli

- Brussels sprouts

- Papaya

Supplementation:

If you’re not getting enough through food—or your body needs extra support—a high-quality supplement may be helpful. Most studies use around 500 to 1,000 mg/day. I recommend a buffered or liposomal form for better absorption and fewer GI side effects. Always consult your practitioner before starting any new supplements.

Vitamin C is one of the most well-studied, accessible nutrients out there—and yet, its role in hormone production is often overlooked. If you’re struggling with signs of progesterone imbalance, don’t underestimate the power of this humble vitamin. Sometimes, the key to better hormonal health is found in the foundational things: nutrients, lifestyle, and stress support.

As always, treat the root cause. Support your body. And let food—and targeted nutrition—be your medicine.

In good health,

Dr. Mina