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

However, keep in mind that periods and their symptoms, as well as how the body reacts to specific foods, are highly subjective. 

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

During the follicular phase, many people experience increased energy but also symptoms such as constipation or other 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. 🌱

Ovulation

During ovulation, hormone levels are at their peak. Zinc can be important during this phase, as it supports progesterone production. Also, vitamin D has been found to help reduce the severity of symptoms in the next phase (luteal phase).

Luteal Phase

During this phase, many people experience PMS symptoms. It is important to consume enough healthy fats and vitamin B6 during 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 this article was helpful and wish you lots of joy with Yazio 💚 If you still have questions, Max is always happy to help in the chat 💬