Vitex vs. Progesterone Supplements. What You Need to Know Before You Start.
If you’ve ever Googled PMS, fertility struggles, or perimenopause, you’ve probably come across more than a fair share of answers. And chances are in your sea of doctor-Google answers, you may have come across these two very common" “solutions"“:
Take Vitex (aka chasteberry)
Ask your provider for a progesterone prescription
I recently got the latter recommendation at another provider’s office - someone who didn’t know anything about my hormonal health…just that I was over 35. 🙄
Sounds straightforward, right? “You’re low in progesterone because you’re older, so just pop the supplement or rub on the cream and your problems should disappear!”
The problem is, hormones don’t work like that. And taking Vitex or progesterone at the wrong time — or without addressing other underlying factors first — can sometimes make things worse.
I see this too often with clients I’m working with
One of my clients knew she was perimenopausal and struggling with low progesterone. Her doctor prescribed her progesterone…but told her to take it through her whole cycle.
This is where I love knowing how the body works: you only biologically make progesterone in the luteal phase (the second half of your cycle, after ovulation). Taking it through the follicular phase (the first half) made no biological sense - and sure enough, she ended up with new symptoms like bloating, depression and irritabilitly.
Another client of mine was told to start progesterone on day 14 (at least this provider had some sense to dose according to her cycle). But not every woman ovulates on day 14. And this client in particular, was ovulating closer to day 20. That’s 5+ days of cream that she didn’t need, which threw her symptoms off even more.
This is why it’s not enough to just suggest “take progesterone". You need to understand how your cycle actually works, and time it for your body.
Here’s how these tools work
Progesterone:
Supports the uterine lining, calms the nervous system, balances estrogen
Only produced naturally in the luteal phase, after ovulation
Supplementing can help in some cases, but timing is EVERYTHING! Taken too early (follicular phase, before ovulation), it can actually worsen PMS, mood swings, bloating and breast tenderness and trick your body into thinking you’ve ovulated…because why else would progesterone be present?!
Vitex (Chasteberry)
Works by influencing the brain’s signaling (LH and prolactin)
Can lengthen short luteal phases and increase progesterone in some women
Not appropriate for everyone (especially those with PCOS or irregular ovulation)
These are tools to help achieve certain hormonal outcomes, but they are not the ONLY tools and so many providers jump straight here.
The risks of “Quick Fixing” with Vitex or Progesterone
The number one reason these tools should be used sparingly—or after other foundations are in place—is because they don’t solve for why progesterone is low in the first place.
Supplementing with Vitex or progesterone can temporarily boost levels, but it often just masks the real issue: poor ovulation, thyroid dysfunction, or stress-driven cortisol demands.
In other words, it’s like patching a leak without fixing the pipe. And while you might feel better for a little while, the underlying problem is still there—ready to cause more issues down the line.
A sluggish thyroid, for example, won’t magically correct itself just because you added progesterone. Without addressing the root cause, you risk creating a cycle of dependency that never truly restores balance.
Fix the Foundations First
Before you reach for any supplement or prescription, ask yourself:
Am I eating enough protein?
Are most of my meals balancing my blood sugar or am I surviving on coffee and carbs?
Am I getting 7-9 hours of sleep consistently (unless you have a child under 1 - you survive and come back to this question at a later date) or am I scrolling my way into midnight cortisol spikes?
How am I supporitng my nervous system - both mentally and physcially? Remember: unresolved gut issues, inflammation, or chronic pain also keeps your body “stressed”
Am I exercising in a way that supports my hormones? Or am I overtraining and draining them further?
Progesterone is a luxury hormone. Your body will only make enough if it feels nourished, safe, and supported. Supplements cannot override survival mode.
Shoot, so now what?
If you’re considering Vitex or Progesterone, know that they can be helpful tools - but only if they’re used at the right time, in the right context, and alongside a solid foundation of hormone support.
Your hormones are usually a sign that something else is off - figuring out what that is and getting it back into balance is where the real healing happens.
If you’re feeling confused about low progesterone, hormone balance or how to prepare for your next OBGYN visit with the right questions, that’s exactly what our Integrative Hormone Packages are designed for. We’ll help you understand your cycle, use nutrition and lifestyle to support your body first, and guide you if and when supplements are the right next step.
Book a free consult call to find out which integrative package is right for you!