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Diet and menstrual cycle

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Many hormonal changes happen throughout the four phases of the menstrual cycle. While there are no specific guidelines about nutrition in each phase, certain foods and nutrients can potentially help reduce and manage symptoms experienced during these phases.

However, keep in mind that periods and their symptoms, as well as how the body reacts to specific nutrition, are very subjective topics and experiences.

Menstrual Phase

During menstruation, the body focuses on recovery, which is why many people feel less energized. Key nutrients during this phase are iron, vitamin C, and magnesium. It is also very important to keep hydrated during this time.

Follicular Phase

In the follicular phase, many people experience more energy but also symptoms such as constipation or gut issues. For this reason, paying attention to fiber intake is very important. Since this phase is key in hormone production, supporting the body with omega-3 fatty acids can be a great measure.


During ovulation, the hormone level is at its peak. Zinc can be important in this phase since it supports progesterone production. Also, vitamin D has been found to be helpful in decreasing the severity of the symptoms that come in the next phase (luteal phase).

Luteal Phase

During this phase, many people experience PMS symptoms. It is important to eat enough healthy fats and enough vitamin B6 in this phase. Also, as many people feel “sluggish” during this time, avoiding or reducing foods that can increase this feeling can be beneficial, like caffeine, alcohol and added salt.


We hope that you were able to find answers to all your questions and wish you a great journey with YAZIO.

Should you have any more questions, please feel free to contact Max by clicking on the chat symbol at the bottom right of your screen. 💬

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