If you’re looking to support your body throughout your menstrual cycle, knowing what foods to eat and supplements to take – and most importantly when – is key.
No matter whether you’re hoping to ease PMS symptoms or support your fertility, there are essential vitamins for menstrual cycle support that you need to know about; including targeted supplements for each phase: follicular, ovulation and luteal.
In this guide, our women’s health experts share what to eat in the follicular phase, ovulation-friendly foods, and luteal phase foods to naturally support hormonal balance and reproductive health – alongside the supplements worth considering at each stage of your cycle.
Follicular Phase [Cycle days 1–14]
When is the Follicular Phase?
The follicular phase begins on the first day of your period (consider this cycle day one) and lasts until ovulation, which is typically around day 14 of any regular cycle. During this time, your body is working hard to shed the uterine lining and begin building a new one, whilst maturing ovarian follicles in preparation for ovulation.
Follicular Phase Key Areas to Support
During the follicular phase of your cycle, your body is recovering from menstruation and preparing for ovulation. The key areas to support with the right vitamins are:
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Energy – The blood loss during your menstruation can leave you feeling drained.
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Hormone balance – Estrogen levels start to rise, which plays a key role in rebuilding the uterus lining and preparing for ovulation.
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Egg development – The follicles in your ovaries begin to grow at this time. One will become the dominant egg that’s released mid-cycle. Supporting this growth is particularly important if you’re trying to get pregnant.
You can read more here about the trimester by trimester vitamins and supplements needed to support a healthy pregnancy.
SHOP VITAMINS TO HELP GET PREGNANT
Follicular Phase Foods
To support the key focus areas affected by the follicular phase of your cycle, make sure to fuel your body with nutrient-dense foods that support your energy levels and recovery, and hormone production, such as:
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Spinach – Rich in iron and magnesium, spinach helps replenish lost minerals and can ease cramps.
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Lentils – Packed with iron, B vitamins, and zinc, lentils support energy, hormonal function, and follicle development.
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Pumpkin seeds – A great source of zinc and healthy fats, which support hormone production and ovarian function.
Spinach, lentils and pumpkin seeds make ideal follicular phase foods because they help restore balance after your period and build foundations for a strong ovulatory phase, particularly important if you’re trying to get pregnant.
Best Supplements to Support the Follicular Phase
In addition to a healthy, nutrient-dense diet, targeted vitamins for your period and supplements can help your body in the follicular phase, as it prepares for a healthy ovulation. Our women’s health experts recommend:
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Vitamin B12– Supports red blood cell production and energy, reducing post-period fatigue. Since the body cannot produce or store B12 in large amounts, regular intake through diet or supplements is essential for overall well-being, particularly in the follicular phase of your cycle.
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Iron – Iron supplements replenish the iron lost during menstruation and supports oxygen transport in the blood.
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Magnesium – Can aid the relief of cramps, promote relaxation, and stabilises mood. If you’re struggling to sleep during the early part of your cycle, magnesium can also help with this; see how magnesium helps you sleep over on our guide.
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Zinc – Essential for hormone production and healthy follicle growth.
Why During the Follicular Phase?
During the follicular phase, your body is in a form of ‘recovery mode’ from menstruation and entering a period of renewal. Your estrogen is on the rise, and your ovaries are actively developing a new and viable egg. This process requires nutrients that give you enough energy, reduce inflammation and support hormonal balance. Getting the right nutritional support now helps set the stage for successful ovulation, and manages your symptoms too.
What Happens if I Don’t Get Enough of the Follicular Phase Vitamins I Need?
Without the adequate nutrients in the follicular phase, you may experience:
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Fatigue and low energy due to low iron or B12 deficiency
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Mood swings, heightened PMS symptoms and disturbed sleeps from low magnesium
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Irregular or anovulatory cycles if zinc is lacking
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Low egg quality or delayed ovulation, impacting fertility and overall cycle health
Neglecting nutritional support in the follicular phase may affect your hormone balance not just now, but throughout your entire cycle.
Ovulation Phase [Approximately Cycle Day 14]
When Does Ovulation Happen?
Ovulation typically happens in the midpoint of a regular 28-day menstrual cycle, around day 14. However, this can vary from person to person and may be influenced by external factors such as stress, illness or changes in routine.
Ovulation is when a mature egg is released from one of your ovaries and begins its journey down the fallopian tube, where it may be fertilized by sperm. Ovulation is the peak of your fertility window, so if you’re trying to conceive, getting the right vitamins for a healthy conception is vital here.
SHOP FERTILITY VITAMINS TO HELP YOU GET PREGNANT FAST
Ovulation Phase Key Areas to Support
Ovulation is an intense, energy-sapping moment in your cycle. No matter whether you’re trying to conceive or simply want to support your overall wellbeing and hormonal balance during ovulation, our experts suggest focusing on aiding:
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Egg release – Ovulation is your body's one chance per cycle to release a viable egg to fertilize, so ensuring that your reproductive system is functioning optimally is essential if you’re hoping to get pregnant.
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Inflammation – When your body releases an egg during ovulation, it creates a mild, natural reaction. Helping your body recover and protecting it from cell damage (known as oxidative stress) can support a smoother, healthier ovulation.
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Hormone peak – Estrogen levels reach their highest point, triggering a surge in luteinizing hormone, which promotes the egg release.
If you’re hoping to get pregnant, the ovulation phase is your prime time – and your body needs the right nutrients to support successful ovulation. Read on for what to eat during ovulation, and what supplements you can take to support healthy ovulation.
Ovulation Phase Foods
To support healthy ovulation, focus on foods that reduce inflammation, balance hormones and promote a healthy egg release. If you’re looking at what to eat during ovulation, consider:
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Avocados – Rich in healthy fats and vitamin E, avocados support hormone production and improve cervical mucus quality. Not forgetting, vitamin E is also considered important for men’s fertility. You can shop men’s fertility supplements here.
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Salmon – High in omega-3 fatty acids and protein, salmon helps reduce inflammation and promote healthy eggs.
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Broccoli – Broccoli is packed with antioxidants, fibre and calcium, great for estrogen balance.
Consider adding these ovulation-friendly foods to your diet around the midpoint of your cycle, to give your body what it needs to release a healthy egg and recover quickly.
Best Supplements to Support Ovulation
Adding targeted ovulation supplements to your diet during your ovulation can support your body through the energy-draining demands of this phase, and help promote good egg quality. Our women's health experts recommend:
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CoQ10 – This antioxidant supports cell energy and strengthens egg quality, which is particularly important if you’re trying to conceive or are over 30.
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Vitamin E – Supports cervical fluid production and helps protect the egg and tissues from oxidative damage.
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Omega-3 fatty acids – Reduces inflammation and supports hormone regulation and egg quality. Omega-3 fatty acids also aid implantation conditions, crucial if you’re trying to maximise your chances of getting pregnant.
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Zinc – Similarly, zinc supplements can play a part in hormone regulation and ovulation support.
Why During Ovulation?
Ovulation is a big moment in your cycle. As it’s a very brief window, your body needs to be well-nourished and hormones balanced to create the perfect environment for fertilization to occur. Even if you’re not trying for a baby, ovulation support via an optimised diet and targeted supplements can help manage mid-cycle symptoms like bloating, mood shifts or cramping.
What Happens if I Don’t Get Enough of the Ovulation Phase Nutrients I Need?
If your body doesn’t get the right nutrients in this phase, you could experience:
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Reduced egg quality and lower levels of cervical mucus - which could make fertilization more difficult
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Hormonal imbalances - leading to delayed or failed ovulation
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Mid-cycle symptoms - like cramps, breast tenderness and mood swings
Getting the key nutrients for ovulation is key to overall menstrual cycle wellbeing and fertilization. Supporting your body now doesn’t only help the ovulation phase, but also sets up a healthy luteal phase to follow.
If you are trying to get pregnant, or are currently pregnant and wondering about supportive supplementation – read our guide on the trimester by trimester supplements to take.
Luteal Phase [Approximately Cycle Days 15-28]
When Does the Luteal Phase Happen?
The luteal phase starts right after your ovulation, which is usually around day 15 of your cycle. The luteal phase lasts until the start of your next period.
During this phase, progesterone (a steroid hormone produced naturally by the body) begins to prepare your body for a potential pregnancy by thickening the uterus lining in case of implantation. Then, if fertilisation doesn’t happen, menstruation is triggered which starts the cycle all over again.
Luteal Phase Key Areas to Support
During the luteal phase, your body has two options. It either works to support an early pregnancy, or prepares to start the cycle again. This phase can bring on PMS symptoms, bloating and mood changes, so focusing on supporting these areas is key:
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Progesterone production – Progesterone plays a huge part in supporting implantation, regulating mood and sleep. Your body does produce progesterone naturally, but sometimes supplementation is needed.
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Inflammation and bloating – You may experience fluid retention and bloating in the luteal phase, especially if fertilization hasn’t occurred during ovulation.
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Blood sugar stability – Hormonal changes can cause sugar cravings and energy dips.
Ensuring that you have these factors at the forefront of your mind when choosing the foods to eat and targeted supplementation can help you feel more balanced during the final phase of your menstrual cycle.
Luteal Phase Foods
Focus on foods that stabilise blood sugar, reduce inflammation and support progesterone production in this phase. Great luteal phase foods include:
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Leafy greens – Think kale, spinach and chard. These nutritional powerhouses are high in magnesium and calcium, which help support mood, hormonal balance and can even promote good sleep.
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Sweet potatoes – Packed with vitamin B6, sweet potatoes help to regulate your mood, support energy levels, and can also aid progesterone production.
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Sunflower seeds – Vitamins including vitamin E in sunflower seeds can support anti-inflammation.
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Dark chocolate (70%+) – Just a small amount of dark chocolate can help boost serotonin, reduce your luteal phase sugar cravings and ease cramps.
Best Supplements to Support the Luteal Phase
A combination of a healthy, nutrient-dense diet and targeted supplementation can support your wellbeing and hormone health during the luteal phase. Our experts recommend adding these vitamins to your routine during this phase:
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Vitamin B6 – Can aid progesterone production and eases PMS symptoms like irritability, low swings and water retention.
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Magnesium – Supports good sleep quality, reduces bloating and calms muscle tension.
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Calcium – Studies show calcium can help reduce PMS symptoms like mood changes, tiredness and cramps.
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Omega-3 fatty acids – Can help reduce inflammation and regulate hormones in the luteal phase.
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Chaste berry – Herbal remedies such as chaste berry supplements can help with hormonal health. Chaste berry - May help to promote regular ovulation for when it next comes around in your cycle, manage symptoms of PMS, help to promote healthy progesterone levels, balance hormone levels and encourage healthy, regular menstrual cycles.
Why During the Luteal Phase?
The luteal phase is when your body either transitions into early pregnancy or prepares to shed the uterus lining. This means that you either want to support the foundations of an early pregnancy, or manage the symptoms pre-period.
What Happens if I Don’t Get Enough of the Luteal Phase Nutrients I Need?
If you don’t get the right levels of nutritional support in the luteal phase, you might expect to experience the following:
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Low progesterone levels leading to possible implantation issues
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PMS symptoms like bloating, cramps, breast tenderness, irritability / low mood, headaches and sugar cravings.
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Poor quality sleep
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motional sensitivity
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Irregular cycles or spotting before your period
By getting the right luteal phase vitamins your body needs, you can support fertility if you’re trying to conceive, and ease the symptoms of PMS if you’re not.
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