Is Spotting Before My Period Normal? Here’s What Your Body is Trying to Tell You
If you've been dealing with spotting before your period, your body is waving a giant red flag that something needs attention. And I'm talking about days and days of light bleeding before your actual flow starts, not just a few drops and then your period starts the next day. Despite what you may have heard, this isn't just an annoying inconvenience.
Spotting before your period is one of the clearest signs of low progesterone! So, let’s talk about what's really going on and how you can actually fix it at the root cause.
What Spotting Before Your Period Really Means
Imagine you're carrying groceries in a flimsy bag. You make it partway home before a can falls out, then another, and another, until you finally reach your door and the rest falls out all at once. That's exactly what's happening with your hormones when you’re spotting before your period.
Your progesterone should be like a strong, double-bagged grocery situation, keeping everything contained until the right time. But when progesterone is low, it can't hold things together. You start "dropping groceries" (spotting) days before your period actually arrives.
Spotting before your period can signal three main issues:
Low progesterone is the most common culprit. After you ovulate, progesterone becomes the dominant hormone in the second half of your cycle. When levels are too low, your uterine lining becomes unstable and starts shedding early.
Endometriosis can also cause irregular bleeding outside your normal cycle. Low progesterone and endometriosis often go hand in hand, so this connection is worth exploring if spotting is persistent.
Pelvic floor dysfunction might be contributing, especially if you have a tipped uterus or other physical misalignments that affect your cycle.
Progesterone affects your nervous system, sleep quality, mood stability, fertility and so much more. When it's low, you might also notice PMS that knocks you flat, anxiety before your period, trouble sleeping, or mood swings that feel out of control.
Why Your Progesterone Gets Low in the First Place
Progesterone can't thrive in a stressed-out, depleted body. Your body produces both progesterone and cortisol (your main stress hormone) from the same "mother hormone" called pregnenolone. When your body feels stressed, unsafe, or undernourished, it will always prioritize making cortisol over progesterone. Survival trumps fertility every single time (and unfortunately, your body can’t tell the difference between a stressful day raising toddlers or the stress from a bear chasing you).
Chronic stress or being stuck in fight-or-flight mode is the biggest progesterone killer. This doesn't just mean emotional stress n(though that counts too). It includes:
Undereating or following low-fat diets
Blood sugar roller coasters throughout the day
High inflammation from food sensitivities or toxins
Poor sleep or too much light exposure at night
Heavy metals, parasites, or gut imbalances
Not ovulating regularly is another major cause. No ovulation equals no progesterone, because the follicle that releases your egg forms the corpus luteum, which produces progesterone. If you're not ovulating consistently, you're not going to have adequate progesterone levels.
This is why just taking a progesterone supplement doesn't solve the problem. You're not addressing why your body stopped making enough progesterone in the first place.
How to Stop Spotting Before Your Period Naturally
The good news is that you can absolutely support your body in raising progesterone naturally and stop that frustrating spotting before your period. But it requires looking at your body as a whole system, not just focusing on one hormone.
Support Strong Ovulation
Your corpus luteum (which makes progesterone) is only as strong as the egg that created it. Supporting egg quality and consistent ovulation is foundational to healthy progesterone levels.
Start with balanced blood sugar. I know, I talk about this constantly, but it's because it works. Aim for half your plate filled with non-starchy vegetables, a quarter protein, and a quarter healthy fats and complex carbs. This steady fuel helps your body feel safe enough to prioritize reproductive hormones.
Get adequate protein. Aim for about one gram per pound of your ideal body weight. Your body needs these building blocks to make hormones effectively.
Lower Internal Stress
Remember, your body will always choose cortisol over progesterone when it perceives stress. This means addressing stress at every level:
Emotional stress management might include breathwork, tapping, meditation, or whatever actually helps you unload your stress bucket. The key is consistency—do something daily, not just when you're overwhelmed.
Physical stress reduction means eating enough calories (seriously, chronic undereating is a huge stressor), getting quality sleep, and choosing movement that energizes rather than depletes you.
Internal stress factors like gut imbalances, heavy metals, or food sensitivities need to be identified and addressed. This is where testing becomes invaluable instead of just guessing.
Nourish Your Body Properly
Your body needs specific nutrients to make progesterone effectively:
Magnesium from dark leafy greens, avocados, almonds, and pumpkin seeds helps calm your nervous system
Zinc from oysters, chickpeas, and cashews supports ovulation
Vitamin C from bell peppers, strawberries, and broccoli nourishes your adrenal glands
Healthy fats from avocados, olive oil, nuts, and seeds provide the building blocks for hormone production
Consider adding digestive bitters before meals to support stomach acid and nutrient absorption. Better digestion means better nutrient availability for hormone production.
Spotting before your period doesn't have to be your normal.
It’s just your body's way of communicating that something needs your attention. Instead of just managing the symptom, you have the power to address what's causing it in the first place. You don't have to accept this as "just how things are."
Start with one simple step today. Maybe it's adding magnesium-rich foods to your next meal, trying seed cycling, or finally prioritizing that sleep routine you've been putting off.
As a Functional Diagnostic Nutritional® Practitioner, I’ve seen 100s of women spend months trying out different supplements or quick fixes for spotting, but never getting to the root of why their progesterone is low in the first place. That's why inside the Hormone Reset Program®, I start with comprehensive hormone testing to see exactly what's happening with your progesterone, estrogen, and stress hormones.
When we know your specific numbers, we can create a targeted plan that addresses your unique imbalances. No more guessing if you need more progesterone support or if estrogen dominance is the real issue behind your spotting. We'll know for sure and make a plan to fix it.
The women I work with are amazed when their spotting completely disappears once we balance their hormones properly. They finally understand their bodies instead of feeling confused by every symptom.
Your body isn't broken; it just needs the right support. And spotting before your period is absolutely fixable when you know what's causing it.
Ready to stop wondering and start getting real answers about what's behind your symptoms?
Book your free call with one of my past clients inside the Hormone Reset Program®. She'll answer all your questions about getting started and help you understand exactly how we can address your specific symptoms.