Different nutrients support our bodies in each phase of the menstrual cycle. During menstruation, iron and vitamins C and K are important. In the follicular phase, add in choline, antioxidants, and liver support. Zinc, vitamin E and omega 3s are vital for ovulation and, lastly, magnesium, iodine and potassium in the luteal phase.
As a herbalist and naturopath, I believe in the power of nutrition to support our health throughout the different phases of the menstrual cycle, and have seen first-hand, in both myself and my clients, how changes to our diet can affect symptoms like PMS, irregular periods, heavy periods, period pain and cramps. As a rule of thumb, eating less sugar and less processed food and focusing on a Mediterranean style diet is a really good option for your hormones. So, if you eat a lot of junk and haven’t got a regular daily intake of veg, whole grains, healthy protein and fats, that’s definitely where you want to start! But if you are ready to dive deeper into eating for your cycle, read on!
I recently gathered some new in-depth nutritional info about which nutrients are most important for each part of our cycle, in a brilliant webinar by author and period revolutionary Le’Nise Brothers, and I wanted to share some of her insights with you all today. I share lots of food-based options here as a first port of call, rather than adding a whole rotating array of supplements to your diet.
Menstruation
Let’s start with the period itself, seeing as it gets the most attention, and also happens to be where day 1 starts when you are tracking your cycle. During the menstrual phase, when you are bleeding, it's important to focus on nourishing the body and supporting iron levels. Warm food can be extra comforting at this time of the month, and it is also what is recommended in Chinese Medicine. They say that cold food contributes to stagnation, which leads to pain; so, avoid salads and smoothies when you have your period and opt for nourishing soups and stews instead, even in the height of summer!
Iron-rich foods are a good idea too because we lose iron during our bleed. This is especially important if you have heavy periods, or if you experience flooding in perimenopause. When it comes to meat, organ meat like liver and gimlet are said to be more helpful than other cuts of meat. And for those of us who choose not to eat meat, not to worry - beans, lentils, mushrooms, beetroot, nuts and seeds and greens such as spinach, kale and Swiss chard all contain iron as well. And if you still feel you need more support, I often recommend the liquid iron supplement Floradix, as it is food-based and much easier to absorb than prescribed iron supplements.
Foods rich in vitamin C, like berries, kiwis, oranges and lemons of course, but also broccoli, and kale, are an important addition too. These vitamin C-rich foods can help enhance the absorption of iron from plant-based sources and support healthy blood flow.
Vitamin K is another important mineral at this time of the month, as it is essential for blood clotting. It is especially important for women with heavy bleeds and can be found in dark leafy greens like kale, as well as in free-range eggs, natto, kimchi, sauerkraut, and liver.
Follicular phase
Next up is our follicular phase, which lasts from day one of the menstrual cycle until ovulation, anywhere from 6 days upwards, depending on the length of your cycle. This phase of our cycle is the most variable, as the luteal phase is usually between 10-14 days, even in very long cycles. Bearing in mind that only 13% of menstruating women have a 28 day menstrual cycle (1), this phase can be much longer or much shorter depending on each woman.
In our follicular phase, oestrogen and testosterone are rising, follicle stimulating hormone (FSH) and luteinising hormone (LH) are pulsing, preparing the body for ovulation. During this phase, physical energy starts to rise, giving us a pep in our step, making us feel more positive, social, and maybe even a bit adventurous. The uterine lining also starts to thicken, growing to 5-7mm in preparation for implantation of a fertilised egg. Proper nutrition during this phase is vital, as it can help regulate hormones and provide the energy and nutrients necessary to support your body's demands.
Nutrition plays a vital role in supporting the health of growing ovarian follicles during the follicular phase. One crucial nutrient is choline, which is the derivative of something called phosphatidylcholine, which supports the quality of the cell membrane of the ovum. Interestingly, choline is found in egg yolks, and also liver and organ meats, as well as seafood. For the vegans, cruciferous veg, whole grains and nuts and seed contain choline too.
We also want to support our liver in this phase of our cycle. Sulforaphanes found in broccoli, brussels sprouts, kohlrabi, kale, and cauliflower are really great additions at this stage of our cycle, to support the liver’s detoxification process. Herbal remedies like milk thistle, artichoke and dandelion are brilliant too.
Antioxidants are crucial during our follicular phase. They help lower inflammation and support the immune system, which is essential for healthy ovulation. Brightly coloured fruits and vegetables, berries, artichokes, beans, broccoli, cabbage and green tea are all rich sources of antioxidants, as are many herbs and spices. The more colours you include in your diet, the more polyphenols you consume, and the higher the number of antioxidants you obtain. The adage “eat the rainbow”, truly is a good one. (As long as it is a rainbow of real food, not skittles!)
Ovulation
Ovulation, or the ovulatory phase, is when the ovaries release an egg for fertilisation. This phase typically lasts for about 24-36 hours. Oestrogen peaks, then LH peaks, which signals an egg to be released from one of the ovaries. Following ovulation, progesterone levels begin to rise, supporting the uterus to build a thick lining in preparation for a fertilised egg to implant.
Omega-3 fatty acids found in oily fish such as wild salmon, mackerel, anchovies, sardines, haddock, herring, and trout, as well as vegan sources from algae, can help support healthy egg quality. An interesting 2012 study found that omega-3 fatty acids can improve egg quality, prolong female reproductive years and increase the health of existing ovarian follicles. (2)
Vitamin E is another important nutrient to consider during ovulation, as it can help maintain a healthy oestrogen and progesterone balance. A study just published in 2022 looked at vitamin E, specifically in women with PCOS, and they found that vitamin E supplementation decreases LH and testosterone concentrations, and increases FSH and progesterone concentrations. (3) Vitamin E is found in wild salmon, free-range chicken, sweet potato, avocado, and jackfruit.
Lastly, let’s look at how zinc can support us in the ovulatory phase. Zinc plays a crucial role in the formation of many hormones, including progesterone, testosterone, and FSH. Foods rich in zinc include oysters, free-range organic red meat, mussels, clams, and pumpkin seeds. Zinc can increase the formation of the corpus luteum, which helps increase progesterone release and the number of binding sites on a progesterone receptor, ultimately increasing total progesterone levels. It is essential to maintain healthy progesterone levels, especially during the ovulatory phase, as it supports the development of the uterine lining for implantation.
Luteal phase
The luteal phase is the second half of the cycle that occurs after ovulation and before menstruation. This phase lasts 10-14 days after ovulation, assuming that the egg has not been fertilised. Typically, energy levels are lower than in the follicular phase and it is often when PMS shows its face.
Magnesium is an amazing mineral that can help reduce both PMS and period pain. Foods rich in magnesium include dark leafy greens, nuts, and seeds, and due to our diminished soil quality and huge need for this mineral it is one I usually recommend supplementing. I recommend Magnesium glycinate, bisglycinate or citrate, and you can take up to 500mg a day.
Iodine can help reduce breast tenderness and pain and can be found in seaweed, and seafood, but also in Jersey potatoes and strawberries. Kelp is a seaweed supplement that can help to support iodine levels.
Potassium is another nutrient that can be beneficial during the luteal phase. Foods like bananas, potatoes, and artichokes can help reduce premenstrual bloating by working with sodium to increase urine production and reduce water retention.
By understanding how your body changes throughout the different phases of our menstrual cycle and by making small adjustments to your diet, you can help reduce PMS and period pain, support your hormonal balance and potentially even extend your fertile years. The more I dive into the world of the menstrual cycle, the more fascinating it becomes. We are really only at the beginning of our understanding of our bodies and, finally, we are seeing some great research supporting natural ways to balance our hormones and work with our bodies. If you found this topic interesting, I’d recommend reading further in the brilliant book “You Can Have a Better Period: A Practical Guide to Calmer and Less Painful Periods” by Le’Nise Brothers, one of the incredible period luminaries leading the way in this period revolution!
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