Nutrition Guide
Understanding which nutrients your body needs during each phase of your menstrual cycle can make a profound difference in how you feel. Here's your comprehensive guide.
Menstrual Phase
Days 1–5
Your body is shedding the uterine lining. Energy is lowest — honour rest and gentle nourishment.
Reishi
Promotes relaxation and reduces stress during menstruation
Iron
EssentialReplenishes blood loss and prevents fatigue
Omega-3
EssentialReduces inflammation and eases cramps
Magnesium
EssentialRelaxes muscles and reduces cramping
Vitamin C
EssentialBoosts iron absorption and immunity
Follicular Phase
Days 6–13
Oestrogen rises and energy returns. Your body is ready for fresh, vibrant, lighter foods.
Lion's Mane
Supports mental clarity and cognitive function as energy rises
Probiotics
EssentialSupports gut health as oestrogen rises
B Vitamins
EssentialSupports energy production and brain function
Vitamin E
EssentialSupports follicle development and skin health
Zinc
EssentialSupports hormone production and immunity
Ovulatory Phase
Days 14–16
Peak energy and confidence! Support your body with anti-inflammatory, fibre-rich foods to help metabolise oestrogen.
Cordyceps
Boosts energy and endurance during your most powerful phase
Fibre
EssentialHelps metabolise excess oestrogen
Antioxidants
EssentialProtects egg quality and reduces inflammation
Glutathione
EssentialSupports liver detoxification of hormones
Vitamin D
EssentialSupports hormone balance and mood
Luteal Phase
Days 17–28
Progesterone rises, metabolism speeds up, and PMS may appear. Focus on complex carbs and calming foods.
Ashwagandha
Helps reduce stress and anxiety, supports hormonal balance as PMS approaches
Complex Carbs
EssentialStabilises blood sugar and boosts serotonin
Vitamin B6
EssentialReduces PMS symptoms and supports mood
Calcium
EssentialReduces cramps, bloating, and mood swings
Magnesium
EssentialReduces water retention and chocolate cravings