Eating for Your Menstrual Cycle
Estimated Reading Time: 3 minutes
By Despoina Stylidou | YLIN Health Coaching
How to Support Your Body Throughout the Month
Our menstrual cycle affects more than just our mood — it also impacts our energy levels, metabolism, and nutritional needs. By aligning what you eat with the phases of your cycle, you can help support hormonal balance, ease common symptoms, and feel your best throughout the month.
Here’s a simple guide based on the latest scientific research.
Menstrual Phase (Days 1–6)
This is when bleeding occurs and hormone levels (oestrogen and progesterone) are at their lowest. Energy levels often dip, and iron loss through menstruation can make you feel even more tired.
Focus on:
Iron-rich foods like spinach, lentils, beef, and tofu to replenish iron stores.
Vitamin C-rich foods (such as citrus fruits and peppers) to help absorb iron more efficiently.
Hydrating foods like cucumber and watermelon to replace fluid loss.
Studies show that maintaining good iron levels is key to preventing menstrual-related fatigue (Petry et al., 2016)
Follicular Phase (Days 6–14)
Oestrogen starts to rise, and so do energy and mood. This is a great time for building strength and embracing high-intensity exercise.
Focus on:
Lean proteins (chicken, fish, legumes) to support muscle repair.
Complex carbohydrates (quinoa, oats, sweet potatoes) for sustained energy.
Healthy fats (avocado, olive oil, nuts) to support hormonal production.
Vitamin C rich foods (bell peppers, tomatoes, citrus, berries) as Vitamin C also plays a role in modulating inflammation and supporting immune function, which can be beneficial during this time (Carr & Maggini, 2017).
Ovulation Phase (Around Day 14)
Around ovulation, oestrogen peaks. You might feel energetic and strong, but your body also experiences more inflammation.
Focus on:
Anti-inflammatory foods like berries, leafy greens, and omega-3 rich fish (like salmon).
Zinc-rich foods (pumpkin seeds, lentils, chickpeas) to support immune balance and reproductive health.
Remember to stay well hydrated — even mild dehydration can make ovulation-related symptoms (like headaches) worse.
Luteal Phase (Days 15–28)
Progesterone dominates this phase, slowing digestion and often leading to cravings, bloating, and mood swings. Energy needs are slightly higher — your resting metabolic rate can increase by around 5–10% (De Souza et al., 2014).
Focus on:
Magnesium-rich foods (dark chocolate, almonds, spinach) to help with mood, sleep, and cramps.
Vitamin B6-rich foods (bananas, chickpeas, poultry) to support serotonin production and reduce premenstrual symptoms.
Research has shown that magnesium combined with vitamin B6 can significantly improve symptoms of premenstrual syndrome (Ebrahimi et al., 2012; Kendall & Schnurr, 1987).
If you struggle with PMS, slightly increasing your intake of complex carbohydrates can also help stabilise blood sugar levels and mood.
A Final Note
Remember, after all the most important is to listen to your body's needs throughout your cycle. This can be such a powerful form of self-care. Eating in sync with your menstrual phases doesn't have to be complicated — small, mindful adjustments can make a noticeable difference in how you feel.
References
Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
De Souza, M. J., Nattiv, A., Joy, E., et al. (2014). 2014 Female Athlete Triad Coalition Consensus Statement on Treatment and Return to Play of the Female Athlete Triad. British Journal of Sports Medicine, 48(4), 289. https://doi.org/10.1136/bjsports-2013-093218
Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). The effect of magnesium and vitamin B6 on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 17(Suppl1), 64–70. https://pubmed.ncbi.nlm.nih.gov/22069417/
Kendall, K. E., & Schnurr, P. P. (1987). The effects of vitamin B6 on premenstrual symptoms. Obstetrics and Gynecology, 70(1), 145–149.
Petry, N., Olofin, I., Hurrell, R. F., Boy, E., Wirth, J. P., Moursi, M., & Rohner, F. (2016). The proportion of anemia associated with iron deficiency in low, medium, and high human development index countries: a systematic analysis of national surveys. Nutrients, 8(11), 693. https://doi.org/10.3390/nu8110693
