To all the ladies reading this: I think we can all agree that menstruation often comes with a whole set of not-so-fun symptoms. We’re talking about fatigue, bloating, mood swings, cramps, and those skin breakouts that seem to know exactly when to appear. While many of us have go-to remedies (hello, heating pads and chocolate), the truth is that managing these symptoms isn’t just about dealing with them when they hit—it’s a month-long job. The good news? Nutrition can be a powerful resource in helping you feel better at every stage of your menstrual cycle. Keep reading to learn how you can support your body through different phases by giving it the right foods.
How Nutrition Affects your Menstrual Cycle
The food you eat can greatly impact how you feel throughout your cycle. Think of it like this: just as your hormones fluctuate during the month, your nutritional needs shift too.
Cortisol levels fluctuate during the cycle and are highest in the second half (from ovulation until the start of your next period). Your chemistry changes on a daily (or weekly) basis due to your cycle, so it stands to reason that the things you eat will interact differently based on what your body is experiencing that day.
What gives you energy in the early phases of your cycle may exhaust you later on; the key thing is to get to know your body, work with your cycle, and optimise your diet via empowered knowledge.
A typical menstrual cycle lasts about 28 days and consists of four phases: menstruation, the follicular phase, ovulation, and the luteal (or premenstrual) phase. Since each phase has its own set of unique needs, we’re going to break it down and see how you can adjust your nutrition at each stage.
What to Eat During Each Phase of Your Menstrual Cycle
Menstruation (Days 1–5): Restore Iron & Energy
Menstruation is the first phase of the cycle, marked by bleeding. During this time, your body sheds the uterine lining, and with it, you lose iron. If you have a heavy flow, this can leave you feeling drained.
What to Eat: Focus on iron-rich foods to replenish what you’ve lost. Dark leafy greens, lean meats (like beef and chicken), beans, lentils, and even a bit of dark chocolate can help give your body the iron it needs. Pair these with vitamin C-rich foods (like citrus fruits) to boost absorption.
Since many women experience iron loss during menstruation, we also recommend a high-quality iron supplement to replenish your body’s stores and reduce fatigue.
Why It Helps: Iron supports energy production, and during menstruation, when your body is working overtime, it’s especially important to keep those energy levels stable.
Follicular Phase (Days 1–14): Fuel With Carbs and Hydrate
The follicular phase overlaps with menstruation and continues until ovulation. During this time, estrogen levels rise as your body prepares to release an egg. Higher estrogen levels mean your body is more likely to burn carbs for energy, so you need to fuel up on healthy carbohydrates.
What to Eat: Reach for complex carbs like whole grains, fruits, and starchy vegetables (hello, sweet potatoes). Also, don’t forget to stay hydrated—estrogen can affect your body’s hydration levels, so water is your best friend during this phase.
Why It Helps: Carbs will give you sustained energy as your body prepares for ovulation, and staying hydrated can help with bloating and digestion.
Ovulation (Around Day 14): Prioritize Antioxidants & Healthy Fats
Ovulation is when your body releases an egg for potential fertilization. During ovulation, you might experience a slight increase in body temperature and minor discomfort in your hips or lower abdomen.
What to Eat: To support your body during this time, load up on antioxidant-rich foods like berries, leafy greens, and colorful veggies. Add in healthy fats from sources like salmon, flaxseeds, chia seeds, and walnuts.
Why It Helps: Antioxidants help protect your cells from damage, while healthy fats support hormone balance and help manage inflammation.
Luteal Phase (Days 14–28): Focus on Protein and Healthy Fats
In the luteal phase, your body is either preparing for pregnancy or getting ready for your next period. During this time, progesterone levels rise, and you might notice an uptick in cravings, bloating, or mood swings.
What to Eat: Your body is breaking down more protein and fat during this phase, so be sure to include plenty of protein and healthy fats in your meals. Think fish, nuts, seeds, avocados, and an extra protein-packed snack like Greek yogurt or a handful of almonds.
If you’re the type of person to experience bad mesntrual cramps and bloating, try Magnesium Glycinate. This mineral will help ease cramps and reduce bloating. Additionaly, if you’re not managing to increase your protein intake with food alone, we recommend adding a protein powder to your diet.
Why It Helps: Protein and fats keep you fuller for longer and can help manage those pre-period cravings. They also support your body’s natural processes during this phase, which can ease bloating and mood swings.
Lifestyle tips
There are other simple lifestyle tips you can implement to make your cycle more manageable. These habits can help regulate your hormones, reduce stress, and ease common menstrual symptoms.
- Exercise Regularly
Exercise can help balance hormones, reduce PMS symptoms, and boost mood. During the follicular phase, you might feel more energetic and ready for high-intensity workouts, while in the luteal phase, you may benefit more from gentle activities like yoga or walking. If you’re feeling tired, it doesn’t mean you should stop exercising completely.
- Manage Stress
Chronic stress can worsen symptoms like cramps, bloating, and mood swings. Practice stress-reducing activities like mindfulness, deep breathing, or meditation to keep your hormones in check.
- Prioritize Sleep
Hormonal fluctuations during the menstrual cycle can interfere with your sleep patterns. Ensuring you get enough sleep, especially during the luteal phase, is important for overall hormone balance and mood stability.
- Stay Hydrated
Hydration is key throughout your cycle, especially during the luteal phase when bloating can occur. Drinking plenty of water can help flush out toxins, reduce bloating, and keep your energy levels stable.
Conclusion
At the end of the day, tuning into your body’s natural rhythms and fueling it with the right nutrients can help you feel better throughout every phase of your menstrual cycle. Your needs change as your hormones fluctuate, so it’s all about balance and listening to what your body craves.
If you have specific concerns or want to discuss in more detail how nutrition can support your menstrual cycle, consulting a registered dietitian or your healthcare provider can be a great step.
FAQs
How does nutrition affect my menstrual cycle?
Your diet can impact hormone production and balance, which affects your cycle. Eating nutrient-dense foods helps reduce symptoms like cramps, mood swings, and fatigue throughout the cycle.
What supplements can support my menstrual cycle?
Supplements like iron, magnesium, omega-3s, and vitamin D can support hormone regulation, reduce inflammation, and boost energy levels, depending on the phase of your cycle.