How Do I Lengthen My Luteal Phase Naturally? 5 Top Tips

If you have a short luteal phase, you might be worried it’s making you less fertile. While progesterone pills and certain medications can be prescribed, many women first seek natural solutions that have fewer side effects. Are they worth trying? What works? 

Disclaimer: This post is for informational purposes only. None of the information here should be taken as medical advice. Follow your body, keep track of your response, and consult an herbalist, holistic practitioner, traditional midwife, or anyone else you feel may help you if you need expert advice. 

A short luteal phase comes up relatively often as a concern in consultations I do with women who are trying to conceive. Sometimes it’s not an issue, and sometimes it’s a part of hormonal imbalances that need to be addressed. In this post, I’ll focus on actionable tips you can take to lengthen your luteal phase and overall fertility. 

If you’re looking for 1:1 holistic and herbal support, you can schedule a consultation with me here. 

What is Considered a Short Luteal Phase?

About one in five women in the U.S. with infertility who are trying to conceive (TTC) have a short luteal phase [1]. 

This can be nerve-wrecking if you’ve been trying for a while. A short luteal phase can make it difficult to fall pregnant or lead to early miscarriage, especially if you also have low progesterone. 

A short luteal phase is also sometimes medically called a luteal phase deficiency or a luteal phase defect. Scientists and doctors can’t agree on what’s exactly considered a short luteal phase and how it should be diagnosed, though [2].  

A normal luteal phase typically lasts 11-17 days, though for most women it’s 12-14 days. According to some studies, a short luteal phase lasts for 11 days or less. Others point out that only a luteal phase that’s shorter than 9 days can be problematic and linked with low progesterone and fertility issues [3].

About 5% of fertile women also have a short luteal phase, so it’s not a reason for concern by itself [3].

However, for women for whom a short luteal phase is part of a bigger fertility struggle, considering integrative and natural approaches for cycle optimization can go a long way.

How to Lengthen Luteal Phase Naturally 

Based on research and expert opinion, several herbs, supplements, and diet and lifestyle changes may help [4-10]:

• Lengthen your luteal phase
• Balance your hormones, and 
• Increase your chances of a successful pregnancy 

In this post, I’ll focus on the top 5 strategies you can implement today. 

1. Stress Reduction 

High stress has been linked with lower luteal progesterone and not ovulating [5]. 

In women with luteal phase deficiency, there’s often not enough progesterone to prepare the uterine lining for embryo implantation and development [3].

In animal experiments, stress can directly block ovulation. In humans, it’s uncertain how much stress is too much, how disruptive it can be, and how much individual factors play in. 

One clinical study in 259 healthy women aged 18-44 years from New York found that high vs. low stress linked to [5]:

• Lower estradiol and LH
• Higher FSH
• Lower luteal progesterone
• Higher odds of not ovulating

Therefore, finding ways to reduce high stress in your life can not only help lengthen your luteal phase but also help balance your hormones to support overall fertility. 

Consider stress reduction techniques like breathing, yoga, and meditation. Try to make them a part of your daily routine, and examine ways to reduce chronic, excessive stress in your life. This sounds easier said than done, but it’s essential to be mindful about it if you want to optimize your cycle and fertility. 

Summary

Stress reduction can help balance your luteal phase progesterone and overall fertility, supporting implantation and embryo development. 

2. Vitamins & Nutrients 

Clinical studies reveal that Vitamin C and selenium may help lengthen the luteal phase, while vitamin B6 is linked to increased fertility in women [6, 7]. 

Summary

Nutrients like vitamin C, vitamin B6, and selenium can help lengthen the luteal phase. Up your intake of these nutrients through diet or consider supplementing. 

3. Reduce Breastfeeding or Wean

Breastfeeding can shorten your luteal phase. It may take a while for your cycles to return to normal while you’re breastfeeding. Every woman is unique in how breastfeeding affects her fertility and hormone levels [8].

Breastfeeding has a physiological anti-fertility effect, which depends on how often you are breastfeeding and how your body responds to it hormonally. Breastfeeding often delays your ovulation and period in the postpartum period, acting as natural contraception (though by no means reliable!).

Some women start getting regular cycles while breastfeeding and have no issues conceiving. I’ve personally gotten pregnant two times while breastfeeding, although my cycles were irregular. For other women, it may take fully stopping breastfeeding to get regular cycles and conceive. 

If you want to continue breastfeeding but are trying to conceive, consider reducing your breastfeeding frequency or making longer breaks between breastfeeding sessions. 

However, if you’re not willing to wait, consider weaning. This may help your cycles return to normal sooner, often lengthening your luteal phase as well. 

Summary

Breastfeeding can reduce your fertility and shorten your luteal phase. Consider reducing breastfeeding frequency or wean if you’re actively trying to conceive and not willing to wait. 

4. Herbs 

Research suggests that herbs like Vitex (chasteberry) may help lengthen the luteal phase and increase progesterone, especially in women with high prolactin [9]. 

Aviva Romm, MD, herbalist, and midwife, considers Vitex an important herb for luteal phase defects [4]. 

Many other herbs can help support your fertility and hormones and lengthen your luteal phase. It often helps to work with a herbalist or holistic practitioner to find what herbs may be right for you. 

Summary

Herbs like Vitex may help lengthen your luteal phase. Consulting a herbalist can help you find an ideal herbal combination for you. 

5. Don’t Overdo Your Workouts

Try to keep your workouts balanced so that you feel energized but not depleted after.

While moderate exercise is great for your hormones and fertility, overdoing it can have the opposite effect. Excessive exercise can shorten your luteal phase and increase your risk of nutritional deficiency [10].

In one study, two months of strenuous exercise in ovulating untrained young women led to irregular, long cycles, luteal phase defects, and low progesterone [10].

Summary

Stay active but don’t overdo your workouts. Strenuous exercise can lengthen your luteal phase and lower your progesterone. 

Takeaway 

If your luteal phase is shorter than average, you might worry it’s affecting your fertility. While medications exist, many women first explore natural options with fewer side effects. A short luteal phase (typically less than 11 days) isn’t always a problem—but if it’s part of ongoing fertility issues, it may be worth addressing. Research suggests stress, low progesterone, or factors like breastfeeding could be contributing.

To help lengthen your luteal phase naturally, several strategies may help: reducing stress, making sure you’re getting enough nutrients like vitamin C, B6, and selenium, adjusting breastfeeding if you’re postpartum, using herbs like Vitex, and avoiding overly intense workouts. These changes can support hormone balance and improve your chances of a successful pregnancy. 

As always, it’s best to track your cycle and talk to a trusted practitioner for personalized support.

References:

1. Crawford NM, Pritchard DA, Herring AH, Steiner AZ. Prospective evaluation of luteal phase length and natural fertility. Fertil Steril. 2017 Mar;107(3):749-755. 

2. Crawford NM, Pritchard DA, Herring AH, Steiner AZ. Prospective evaluation of luteal phase length and natural fertility. Fertil Steril. 2017;107(3):749-755. doi:10.1016/j.fertnstert.2016.11.022

3. Mesen TB, Young SL. Progesterone and the luteal phase: a requisite to reproduction. Obstet Gynecol Clin North Am. 2015;42(1):135-151. doi:10.1016/j.ogc.2014.10.003

4. Romm, A. Botanical Medicine for Women’s Health. Churchill Livingstone; 2009. 

5. Schliep KC, Mumford SL, Vladutiu CJ, et al. Perceived stress, reproductive hormones, and ovulatory function: a prospective cohort study. Epidemiology. 2015;26(2):177-184. 

6. Grajecki D, Zyriax BC, Buhling KJ. The effect of micronutrient supplements on female fertility: a systematic review. Arch Gynecol Obstet. 2012;285(5):1463-1471. 

7. Andrews MA, Schliep KC, Wactawski-Wende J, et al. Dietary factors and luteal phase deficiency in healthy eumenorrheic women. Hum Reprod. 2015;30(8):1942-1951. 

8. McNeilly AS, Howie PW, Houston MJ, Cook A, Boyle H. Fertility after childbirth: adequacy of post-partum luteal phases. Clin Endocrinol (Oxf). 1982;17(6):609-615. 

9. van Die MD, Burger HG, Teede HJ, Bone KM. Vitex agnus-castus extracts for female reproductive disorders: a systematic review of clinical trials. Planta Med. 2013;79(7):562-575. 

10. Beitins IZ, McArthur JW, Turnbull BA, Skrinar GS, Bullen BA. Exercise induces two types of human luteal dysfunction: confirmation by urinary free progesterone. J Clin Endocrinol Metab. 1991;72(6):1350-1358.