One of the first things that comes to mind when you think about conception is likely ovulation. However, ovulation is just one aspect of the conception process. One of the major phases of your menstrual cycle responsible for successful conception is the luteal phase . It is a post-ovulatory phase where your body, specifically your uterus, prepares for successful egg implantation. A short luteal phase means your body has less time to prepare for egg implantation. The hormone responsible for preparing the uterus is called progesterone . Progesterone is released in your body after successful ovulation. The luteal phase begins after ovulation and lasts about 12-14 days, with the norm being 14 days. A short luteal phase is called a luteal phase defect (LPD) . It means less preparation time, which can cause a risk of improper implantation, leading to complications or a complete lack of implantation. Therefore, a longer luteal phase can help you improve your conception odds. On the other hand, a shorter phase can considerably hinder your chances of conception. Image courtesy of The Bright Girl Guide by Demi Spaccavento . How do you fix a short luteal phase?

What is a Luteal Phase Defect?

An LPD is marked by having a lower-than-average amount of the hormone progesterone present during the luteal phase of your menstrual cycle . A lower progesterone level can pose significant challenges for your body to sustain a pregnancy. One study concluded that about 18% of women have a short luteal phase, which could adversely affect their chances of conceiving. That said, the same study also found that only 3% of women regularly have this problem.

How Do I Know If I Have a Short Luteal Phase?

If you have a luteal phase that lasts less than 11 days, it can be considered an LPD. If you suspect you might have a shorter luteal phase, a proper medical test can reveal it quite accurately, and you should contact your healthcare professional.

Keep a daily record of your menstrual cycle to accurately track your luteal phase. Log your cycle each morning—preferably after a restful night’s sleep and when factors like disrupted sleep or illness are minimal. This consistent habit ensures that changes in your data reflect true hormonal shifts, offering clearer information for conversations with your healthcare provider and supporting a more informed fertility journey.

Another way to track your phase length is by charting your cycles. Fertility2Family ovulation tests and basal thermometers can help you easily and reliably track your cycles. Our fertility kits also measure your fertility hormone levels, providing valuable insights regarding your fertility window. If your doctor suspects you might be affected by LPD, they may perform more tests. These tests include determining various hormone levels, including progesterone, the Luteinising Hormone (LH), and the follicle-stimulating hormone (FSH). That said, it can be tricky to diagnose LPD defects accurately. However, certain signs and symptoms might help the diagnosis. Some of these include multiple miscarriages early on, menstrual cycles that are significantly shorter, and spotting between the ovulation phase and menses. All these symptoms generally arise due to a deficiency in progesterone hormone levels in women with LPDs.

What Are the Reasons for a Short Luteal Phase?

The most obvious reason for a shorter luteal phase is low progesterone levels. That said, some health problems may contribute to this deficiency as well. Some of these issues include:

• Being overweight
• Having anorexia
• Having Polycystic Ovary Syndrome (PCOS)
• Too much exercise or physical exertion
• Stress and mental health issues

It is also important to note that smoking can significantly reduce oestrogen levels , contributing to progesterone deficiency.

Progesterone’s Role in Uterine Preparation

After ovulation, progesterone enters the bloodstream and initiates key processes in the uterus. It thickens the endometrial lining, creating a nutrient-rich environment for a fertilised egg to implant. Progesterone also aids tissue repair and maintains the uterine walls’ integrity, ensuring potential implantation sites are well-prepared. If progesterone levels are too low, the endometrial lining may not develop fully, making it less receptive. This can decrease the chances of implantation and may lead to early pregnancy complications.

How to Increase the Luteal Phase Naturally

There is no shortage of natural methods to lengthen your luteal phase without artificial hormone therapies. Changing your lifestyle, diet and mental outlook can greatly help lengthen the luteal phase. Herbal remedies, essential oils, and some vitamin supplements can be quite effective. Some natural ways to lengthen your luteal phase include the following:

Vitamin C

As a water-soluble vitamin that can greatly help lengthen your luteal phase naturally, vitamin C is known to improve the thickness of the endometrial lining of your uterus. Citrus fruits such as oranges, limes, and lemons are rich in vitamin C, and including these in your regular diet may help you lengthen your luteal phase. More foods full of vitamin C are leafy greens, strawberries, pineapples, plums, and broccoli. Many over-the-counter supplements can also help.

Herbal Remedies & Vitex (Chasteberry)

Vitex supports hormonal balance by naturally increasing luteinising hormone, helping to extend the luteal phase. For women using Vitex for fertility, clear dosage and timeline guidelines set realistic expectations and provide a structured approach to cycle regulation.

• Recommended dosage: Take a standardized extract of 20–40 mg daily. Start with 20 mg and gradually increase if needed for optimal results.
• Administration: Take after a meal, preferably in the morning, to improve absorption and maintain routine consistency.
• Expected timeline: Notice subtle menstrual regularity within one to two cycles. Most advise using consistently for three to six cycles before expecting significant changes in the luteal phase.
• Consistency and monitoring: Hormonal responses vary, so monitor your cycle closely and consult a healthcare provider for necessary adjustments. Regular check-ins ensure Vitex effectively supports your reproductive health.

Always seek personalised advice from a qualified healthcare professional before starting any new supplement.

Progesterone Cream

Progesterone cream is a topical treatment that naturally extends the luteal phase. Applying the cream directly to the skin can help to lengthen a short luteal phase, thus improving fertility. The cream is typically applied twice daily to areas such as the inner arm, inner thigh, or neck from ovulation until the onset of menstruation. As with any treatment, it’s important to use progesterone cream under the guidance of a healthcare provider.

Vitamin B6

Vitamin B6 is a nutrient that plays a key role in various bodily functions, including hormone regulation. B6 can be found in various foods, including:

• Tuna
• Bananas
• Turkey
• Liver
• Salmon Green vegetables

A vitamin B6 supplement is another option for those who may not get enough of this nutrient from their diet. However, consult a healthcare provider before starting a vitamin B6 regimen.

Antioxidants

Oxidative stress can negatively impact a woman’s fertility, potentially contributing to conditions such as luteal phase defects and recurrent miscarriages. Antioxidants help protect the body from oxidative stress by neutralising harmful free radicals. Women with LPDs and recurrent miscarriages have been found to have significantly lower levels of antioxidants compared to healthy women. Therefore, incorporating antioxidants into one’s diet or supplement regimen could help lengthen the luteal phase and improve overall fertility. Foods rich in antioxidants include:

• Berries
• Dark chocolate
• Nuts
• Green leafy vegetables

Diet and Lifestyle for Hormonal Health

• Follow a balanced, nutrient-rich diet with fresh, whole foods:
  • Include lean proteins like chicken, fish, and legumes.
  • Add healthy fats from avocado, nuts, and olive oil.
• Choose locally sourced Australian produce by selecting seasonal vegetables such as spinach, kale, and warrigal greens, and fruits like citrus, berries, and apples to support hormone health.
• Incorporate whole grains and fibre-rich foods to keep blood sugar levels stable and maintain hormonal balance.
• Balanced Exercise

Aim for approximately 150 minutes of moderate physical activity each week, following Australian guidelines. This supports hormonal balance and overall reproductive health while reducing the risk of overtraining, which can disrupt the luteal phase. Ensure your routine includes adequate recovery time and consult your healthcare provider for personalised advice.

• Establish consistent sleep routines, aiming for 7 to 9 hours each night, as quality sleep is vital for endocrine function and fertility.
• Stay hydrated by drinking water throughout the day and limiting sugary beverages to improve nutrient absorption and regulate metabolism.

Maintaining a Healthy Weight and Cholesterol Levels

Abnormally low cholesterol levels and being underweight can contribute to low progesterone production, resulting in a short luteal phase. Cholesterol is a vital component in producing all hormones, including progesterone. Maintaining healthy cholesterol levels and weight can support the body’s natural hormone production and potentially lengthen the luteal phase. This can be achieved through a balanced diet, regular exercise, and regular check-ups with a healthcare provider to monitor cholesterol levels and overall health.

Impact of Chronic Stress and Elevated Cortisol on Progesterone Production

Chronic stress keeps cortisol levels high, disrupting the balance of reproductive hormones essential for fertility. Under prolonged stress, the adrenal glands focus on producing cortisol by diverting pregnenolone—the precursor for both cortisol and progesterone. This “pregnenolone steal” reduces pregnenolone available for progesterone, potentially shortening the luteal phase.

Studies show that even small progesterone imbalances can alter the endometrial environment, lowering the chances of successful egg implantation and making conception harder. Understanding how chronic stress and high cortisol diminish progesterone highlights the need for a holistic approach to reproductive health. Those experiencing fertility issues should collaborate with healthcare professionals to evaluate hormonal levels and adopt strategies that correct these imbalances while supporting overall well-being.

The Importance of Monitoring a Crucial Phase in Fertility Planning

Understanding and tracking a particular post-ovulatory phase in the menstrual cycle is vital for those planning for conception. This phase lasts around 12-14 days, during which the body prepares the uterus for successful egg implantation. Monitoring this period can provide essential insights into hormonal balance, specifically progesterone levels, a hormone responsible for preparing the uterus. A shorter or longer duration of this phase can signal underlying health issues and significantly affect the chances of conception. By paying close attention to this specific phase, individuals can take proactive steps to optimise their fertility, seek medical advice, and enhance their overall understanding of reproductive health.

Your Partner in Understanding Fertility

A short luteal phase can greatly hamper your chances of getting pregnant. Ensure you speak to your doctor to understand and seek help managing your condition. Planning a proper diet, regularly exercising, tracking your cycle , and keeping stress levels low are some of the natural ways to increase the luteal phase. Your fertility journey is deeply personal, and Fertility2Family is here to support you every step of the way. Our fertility-related blog offers expert insights into the luteal phase and other essential topics. With Fertility2Family, you’re gaining more than information; you’re embracing a compassionate approach to your unique path to conception. For more information or further questions regarding a short luteal phase and extending it naturally, contact us today.

Evan kurzyp

Evan Kurzyp

Evan is the founder of Fertility2Family and is passionate about fertility education & providing affordable products to help people in their fertility journey. Evan is a qualified Registered Nurse and has expertise in guiding & managing patients through their fertility journeys.