Written by Dr. Miranda Naylor (DO)

If you’ve ever wondered why your energy or mood shifts throughout the month, there’s a biological reason. Hormones change throughout the menstrual cycle, and those changes influence metabolism, inflammation, digestion, sleep, and emotional stability. When you understand these patterns, supporting your body becomes simpler. Different nutrients matter more during different phases, and small adjustments can have a noticeable impact on how you feel.

This guide breaks down what is happening in your body and how to support yourself with food during each phase.

What’s Actually Happening in the Body

Throughout the cycle, levels of estrogen and progesterone rise and fall. These hormones influence how your body uses energy, how stable your blood sugar feels, and how efficiently you absorb and store nutrients. Because these shifts are predictable, your nutritional needs shift too. This is why the same meals may feel grounding one week and not enough the next. Want to support your body without having to overthink your food? Check out DailyBasis, nutritional support for the two major cycle phases. 

Understanding the pattern is the first step to reducing symptoms like fatigue, cravings, mood swings, and PMS.

Menstrual Phase (Days 1–5): Replenish and Restore

During your period, estrogen and progesterone are at their lowest, and your body is shedding the uterine lining. You also lose small amounts of iron and trace minerals, which can contribute to low energy or headaches.

Focus on foods rich in:

• Iron
• Vitamin C (supports iron absorption)
• Magnesium (supports muscle relaxation and comfort)

Examples:

• Grass-fed beef or pastured poultry
  
• Lentils, chickpeas, black beans
  
• Dark leafy greens like spinach and chard
  
• Cooking in cast iron to increase iron content
  
  

Why this matters:

Iron deficiency is common among menstruating women. Restoring iron stores can support energy and cognitive function. Vitamin C helps increase absorption from plant-based sources.

Follicular Phase (Days 6–14): Support Energy and Estrogen Metabolism

As your period ends, estrogen begins to rise. Many women notice an increase in mood, motivation, and mental clarity here. This is a good phase for incorporating fresh, energizing foods.

Focus on foods that:

• Support liver detoxification of estrogen
  
• Provide steady energy
  
• Supply B-vitamins for metabolic support
  
  

Examples:

• Cruciferous vegetables like broccoli, kale, cauliflower, bok choy
  
• Berries and colorful fruit
  
• Fermented foods like kimchi, sauerkraut, or kefir
  
  

Research insight:
Cruciferous vegetables contain compounds that help the body process and clear estrogen efficiently.

Ovulatory Phase (Around Day 14): Fuel Higher Energy Needs

Estrogen is at its peak around ovulation. Many women feel more social, energized, and physically strong during this phase. Your body may use carbohydrates more efficiently here.

Focus on:

• High quality protein
  
• Complex carbohydrates
• Hydration and antioxidants
  
  

Examples:

• Salmon for omega-3 support
  
• Beets and citrus for antioxidant and circulation support
  
• High fiber grains, vegetables, and legumes
  
  

Key note:
Adequate fiber helps the body clear excess estrogen through the digestive system.

Luteal Phase (Days 15–28): Stabilize Blood Sugar and Support Progesterone

After ovulation, progesterone rises. When supported, this phase can feel calm and grounded. When nutrient stores or stress are high, PMS symptoms can emerge.

Primary focus: Stabilize blood sugar.

Blood sugar shifts can intensify cravings, irritability, and energy crashes during this time.

Foods that support this phase well:

• Avocado and olive oil for steady energy
  
• Eggs, turkey, and poultry for tryptophan and mood regulation
  
• Dark chocolate (70%+) for magnesium
• Nuts and seeds for minerals and healthy fats
  
  

Gentle approach:
Some women also find seed rotation (flax + pumpkin during follicular; sesame + sunflower during luteal) supportive.

What to Avoid (Common Mistakes)

• Trying to overhaul your entire diet at once
  
• Skipping meals or relying heavily on caffeine
  
• Avoiding carbohydrates entirely
  
• Taking multiple supplements without understanding dosing or interaction
  
  

The goal is steadiness, not perfection.

A Simple Routine to Begin Today

Morning:
Protein-rich breakfast + hydration
Example: Eggs or Greek yogurt with berries and chia seeds

Midday:
Add greens or cruciferous vegetables to one meal
Example: Salad with roasted veggies and a protein source

Evening:
Magnesium-rich foods + calming wind-down
Example: Dark leafy greens sautéed with olive oil or a handful of pumpkin seeds

Start small. Consistency matters more than complexity.

Your cycle is not something to control. It is a rhythm your body moves through with its own intelligence.Supporting it is a form of self-respect.Learning it is a way of building trust with yourself.