Did you know that your nutritional needs change throughout your menstrual cycle? By adjusting what you eat to match each phase—menstruation, follicular, ovulation, and luteal—you can help balance hormones, ease PMS, and support overall wellbeing. Plus, incorporating key nutrients from superfoods like seaweed can give your body an extra boost. Let’s break it down phase by phase!
Menstruation: nourishing & replenishing
This phase starts on day one of your cycle when your body is shedding the uterine lining. Since you’re losing blood, iron is a top priority to help replenish your levels and keep energy up. Try adding iron-rich foods like beans, lentils, mushrooms, beetroot, nuts, seeds, and dark leafy greens (think spinach, kale, and Swiss chard). If you eat meat, liver is one of the best sources of iron.
Vitamin C is another must-have because it helps your body absorb iron more efficiently. Load up on citrus fruits, berries, bell peppers, and broccoli to get a natural boost.
For those with heavier periods, vitamin K can also be helpful for blood clotting and reducing excessive bleeding. You’ll find it in leafy greens, eggs, and fermented foods like sauerkraut and kimchi.
Since your body is working hard, warming and comforting foods like soups, stews, and herbal teas can feel extra soothing at this time.
Follicular phase: building energy & supporting ovary health
After your period ends, the follicular phase kicks in, lasting until ovulation. During this time, estrogen and testosterone start rising, bringing a natural boost in energy and motivation. To support your body, focus on foods that nourish your ovaries and promote healthy hormone balance.
Choline is a key nutrient in this phase, as it plays a role in egg quality and brain function. You’ll find it in eggs, liver, seafood, and plant-based sources like cruciferous veggies (broccoli, Brussels sprouts, and cauliflower), whole grains, and nuts.
Your liver is also working to process and regulate hormones, so giving it some love with detox-supporting foods is a great idea. Think leafy greens, cruciferous veggies, and antioxidant-rich foods like berries, green tea, and artichokes.
Ovulation: supporting fertility & hormonal balance
Ovulation happens around the middle of your cycle, and it’s when an egg is released from the ovary. At this time, oestrogen peaks, and your body is primed for reproduction (even if pregnancy isn’t on your radar!).
Omega-3 fatty acids are fantastic for hormone health and egg quality. You’ll find them in oily fish (salmon, sardines, mackerel) as well as in plant-based sources like flaxseeds, chia seeds, and walnuts. If you’re looking for an easy way to boost your intake, our Focus+ Capsules provide plant-based omega-3 DHA from algae rather than fishing making it entirely sustainable and vegan!
Vitamin E also plays an important role in this phase, helping to balance oestrogen and progesterone. Load up on foods like avocados, sweet potatoes, and nuts.
And don’t forget about zinc! It helps with hormone production and supports healthy ovulation. You’ll get zinc from shellfish, pumpkin seeds, and red meat.
Luteal Phase: reducing PMS & keeping mood stable
The luteal phase is the final part of your cycle before your period starts again. Progesterone rises during this time, and some people experience PMS symptoms like bloating, mood swings, and cravings.
Magnesium is a game-changer for this phase, as it helps with relaxation, reduces PMS symptoms, and eases cramps. Dark leafy greens, nuts, and seeds are great sources, but since magnesium is often depleted in modern diets, a high-quality supplement can be a good addition.
Iodine is another essential nutrient for this phase, especially for reducing breast tenderness and PMS symptoms like cramping. Seaweed is the best natural sources of iodine, making our Pure Seaweed Capsules an easy way to get what you need. The iodine within our seaweed is also great for boosting energy levels which we all need at this stage in our cycle.
By paying attention to how your body changes throughout your cycle and making small tweaks to your diet, you can support hormonal balance, reduce PMS, and even improve your energy levels. It’s amazing how much of a difference food can make!
If you’re looking for an easy way to support your body naturally, Doctor Seaweed’s supplements are packed with essential nutrients from organic Scottish seaweed, making them a great addition to your daily routine. Want to give them a try? Click here for full range.