09/30/2025
🌸 Supporting Your Cycle with Nutrition & Naturopathy 🌸
Your menstrual cycle is a powerful rhythm, and the foods + supplements you choose can help support energy, hormones, and overall balance. Here’s how to nourish your body at each stage ⬇️
🔴 Menstruation (Days 1–5)
As your body releases blood, focus on replenishment.
Foods: Iron-rich meals (grass-fed beef, lentils, spinach, beets) + warming soups and stews.
Supplements: Iron bisglycinate (gentle on digestion), magnesium for cramps, vitamin C to support iron absorption.
🔵 Follicular Phase (Days 6–13)
Estrogen begins to rise, building energy and preparing for ovulation.
Foods: Fresh fruits, leafy greens, omega-3s (salmon, chia, flax), and blood-building foods like dates and beans.
Supplements: B-complex for energy, omega-3 fish oil to support hormone balance, probiotics for gut health (which supports estrogen metabolism).
🟡 Ovulation (Days 14–16)
Hormones peak, and fertile energy is high.
Foods: Antioxidant-rich foods (berries, pomegranate, cruciferous veggies), lean proteins, and healthy fats (avocado, olive oil).
Supplements: Zinc for egg quality + cervical mucus, CoQ10 for mitochondrial energy, NAC (N-acetylcysteine) to support detox and egg health.
🟣 Luteal Phase (Days 17–28)
Progesterone rises to stabilize the cycle.
Foods: Warming root vegetables (sweet potato, squash), whole grains (oats, quinoa), magnesium-rich foods (pumpkin seeds, dark chocolate), and calming teas (chamomile, ginger).
Supplements: Magnesium glycinate for PMS, vitamin B6 for mood balance, evening primrose oil for breast tenderness, vitamin D to support progesterone.
✨ When you align your food and supplements with your cycle, you can reduce PMS, improve energy, and support fertility naturally.
💌 Want a personalized naturopathic plan for your hormones? Reach out to schedule a consultation—we’d love to help.
