Luteal Phase Defect: What It Means for Fertility and How to Naturally Support a Healthy Luteal Phase

So you’ve been tracking your cycle and you’re 100% certain that everything looks great. You’re confirming ovulation, timing things perfectly, seeing fertile cervical fluid and your periods have become easy breezy beautiful — but you still haven’t seen that positive pregnancy test. In these cases, there’s one piece of the puzzle that often gets overlooked: the luteal phase.

The luteal phase is the part of your cycle that starts after ovulation and lasts until your next period begins. It’s driven by progesterone, your calming, pro-pregnancy hormone. And if this phase is too short or if progesterone levels aren’t high enough, it could signal a luteal phase defect (LPD) — and it may be what’s standing between you and a positive pregnancy test.

So let’s unpack what a healthy luteal phase looks like, what can go wrong, and what you can do to naturally support this crucial window of time.

So, what exactly is the luteal phase?

The luteal phase kicks off right after ovulation. Your body has just released an egg, and now the follicle that held that egg morphs into the corpus luteum — the structure responsible for pumping out progesterone.

Progesterone’s job here is simple but essential: it keeps your uterine lining thick and cozy enough to welcome a fertilized egg. Think of it like setting up the guest room for implantation. But if progesterone levels drop too soon, or if this phase is cut short, that lining may start to shed before an embryo has had a chance to settle in.

That’s luteal phase defect in a nutshell — not enough progesterone or not enough time for implantation to happen successfully.

How Long Should the Luteal Phase Be?

A healthy luteal phase usually lasts between 12 and 16 days. If it’s consistently under 10 days, or if you start spotting just a few days after ovulation, it’s worth looking into.

Some signs of a short luteal phase include:

• Spotting before your period

• Short cycles or a short luteal phase (especially < 10 days)

• Difficulty getting pregnant or recurrent early miscarriages.

If that sounds familiar, don’t panic, but do read on.

What Causes Luteal Phase Defect (LPD)?

A luteal phase defect rarely has just one cause. Instead, it’s often created by the perfect hormonal storm. Here are a few common contributors:

• Low progesterone: Poor ovulation or compromised egg quality can impair the corpus luteum’s ability to produce enough progesterone.

• Stress: Persistently high cortisol can interfere with ovulation and suppress progesterone production.

• Thyroid issues: Hypothyroidism, in particular, is a frequent culprit behind shortened luteal phases.

• Underlying conditions: PCOS, endometriosis, or a history of pregnancy loss can all disrupt the hormonal balance needed for a healthy second half of your cycle.

How can you find out if you have LPD?

1. Basal Body Temperature (BBT) charting

When you ovulate successfully, you produce progesterone. Because progesterone is a warming hormone, it causes your temperature to rise. You can use BBT charting to confirm that your temperature rises after ovulation and stays elevated until your next period. If it dips too early, that could point to a short luteal phase or low progesterone.

2. Progesterone blood work

Testing your progesterone in the mid-luteal phase (5–7 days after ovulation) can give a clear picture of whether or not your levels are sufficient. While a serum progesterone level of ≥ 3 ng/mL is enough to indicate ovulation happened, an ideal level for fertility is ≥ 15 ng/mL.

3. Cycle tracking

Period tracking apps are great, but pairing them with signs like cervical mucus and BBT gives you a much more accurate view. If you want to become a pro in tracking your cycle and monitoring your fertility, join my course “The Fertility Code” (survey says you won’t regret it).

Natural Ways to Support a Healthy Luteal Phase

Now for the good news: there’s a lot you can do to naturally support your luteal phase and encourage more consistent, healthy progesterone levels. Here are some of my favorite gentle, evidence-informed strategies:

1. Prioritize nutrients that fuel progesterone production

What you eat directly affects how your hormones function. Focus on:

• Healthy fats – avocado, olives, nuts, and seeds (your hormones are made from fat!)

• Magnesium – leafy greens, pumpkin seeds, dark chocolate (yes, really)

• Zinc – chickpeas, lentils, pumpkin seeds

• Vitamin B6 – bananas, potatoes, and sunflower seeds

2. Consider Herbal Support

Herbs can be incredibly helpful here, especially when used with professional guidance.

• Vitex (Chasteberry): This one tops the list. Vitex supports the brain-ovary connection and gently encourages progesterone production.

• Maca root: Known for its adaptogenic effects, maca helps support overall hormonal balance overall, especially when stress is in the picture (and let’s be real, is it ever not?!).

• Myo-Inositol: Not an herb, I know — but still one of my favorite interventions. Myo-Inositol can help restore regular ovulation by improving insulin sensitivity, enhancing egg quality and balancing the LH:FSH ratio ( an important hormonal factor in women with PCOS).

Always check with your healthcare provider before starting herbs—especially if you're taking medications or TTC.

3. Manage Stress (yes, really)

Stress is one of the most underrated disruptors of ovulation and progesterone production. You don’t have to become a Zen monk overnight, but carving out even 10 minutes a day to calm your nervous system can go a long way.

Some of my favorite tools:

• Guided meditations (Insight Timer is a great free resource)

• Breathwork (try box breathing: inhale 4, hold 4, exhale 4, hold 4)

• Gentle movement, like walking, stretching or yoga

4. Protect your sleep

Your body resets hormones while you sleep—especially progesterone and cortisol. Aim for 7–9 hours of quality sleep per night. A consistent sleep-wake schedule, screen-free wind-down, and a dark, cool bedroom can work wonders.

5. Don’t Overdo It with Exercise

High-intensity workouts every day can be too much of a good thing, especially if you’re dealing with hormone imbalance. Think: less HIIT, more walking, Pilates, and strength training in moderation. Your hormones will thank you.

When to Reach Out for Extra Support

If you’ve tried the strategies above for a few cycles and still notice signs of a short luteal phase, it might be time to dig deeper. Functional hormone testing (like the DUTCH test) or targeted bloodwork can offer more clarity.

This is also where working with a provider who understands the nuances of natural hormone support and can interpret your labs and make targeted recommendations — can make a big difference.

If that sounds like just what you need, schedule a free discovery call to take the first step in creating a step-by-step strategy to support your luteal phase, optimize your cycle, and move you closer to the positive test you’re dreaming of.