The 10 Best Supplements I Use Throughout My Menstrual Cycle
About a month ago, I asked ChatGPT if it could help me put together a supplement plan that would support me throughout my menstrual cycle (I will share how I did this and the prompts I used in a later post if you want to do the same).
What it came up with was pretty impressive!
I have been on this supplement regime for 2 months now and I can honestly say I have felt less tired, less sore boobs and back and less greasy skin and spots (my big enemy!).
I will share what I have been on and how it can help you!
Understanding Your Cycle
The menstrual cycle is made up of four distinct phases, each bringing ‘unique hormonal shifts’, read different mental states each week, that affect your energy, mood, appetite, and physical needs.
It starts with the menstrual phase (Days 1–5), when you get your period and your body is focused on rest and recovery.
Next is the follicular phase (Days 6–13), where rising estrogen boosts your energy and creativity.
Around mid-cycle comes the ovulatory phase (Days 14–16), when you’re most fertile, bright-eyed, bushy-tailed and energetic.
Finally, the luteal phase (Days 17–28) prepares your body for a possible pregnancy, often bringing PMS symptoms as hormones dip.
Learning to support your body through each phase with the right foods, supplements, and self-care can make a big difference in how you feel. It has for me.
Menstrual Phase (Days 1–5)
Focus: Rest, Replenish, Nourish
Your body is shedding the uterine lining, leading to blood loss, lower energy, and potential cramping. This is a time for gentle care (face masks, yoga and walks) and replenishing nutrients.
Iron:
You’re losing iron through menstrual blood, which can lead to fatigue and low energy. Supplementing helps restore iron stores and support red blood cell production.
Magnesium:
Helps ease cramps, reduce mood swings, and support muscle relaxation. It also aids in reducing inflammation and promoting better sleep during this low-energy phase.
Vitamin C:
Improves iron absorption and supports the immune system, which may be more vulnerable during menstruation.
Follicular Phase (Days 6–13)
Focus: Fresh Energy, Cellular Support
Estrogen is on the rise, boosting energy and mood. It’s a great time to build strength and support metabolism and gut health. You can try a n ew workout in this phase…so that parkour you’ve been wanting to try…this is the time!
Probiotics:
Support gut health and estrogen metabolism. A healthy gut helps your body eliminate excess estrogen, which is crucial during this rising phase.
B-Complex Vitamins:
Especially B12 and B9 (folate), support energy production, brain function, and hormone synthesis. They’re important as estrogen levels begin to climb.
Zinc:
Supports egg development (folliculogenesis), immunity, and helps reduce inflammation. Zinc also supports clear skin, which can fluctuate with hormone changes.
Ovulatory Phase (Days 14–16)
Focus: Peak Energy, Detox Support
Estrogen peaks and luteinizing hormone (LH) triggers ovulation. You may feel most energised and social at this time so a good time for pushing yourself with a HIIT workout or a longer run.
Omega-3s:
Support hormone production and reduce inflammation. They also help regulate mood and support egg health.
Vitamin D:
Supports reproductive hormone balance and may assist in ovulation. It also strengthens immunity and mood—important during this hormonal peak.
Luteal Phase (Days 17–28)
Focus: Hormone Balance, Calm, Bloat Relief
Progesterone rises to support a potential pregnancy. If not pregnant, both estrogen and progesterone decline toward the end of this phase, which can cause PMS symptoms. You may want to do gentle exercise, such as yoga and pilates, and focus on stretches and core strength to protect your back.
Magnesium:
Helps reduce bloating, irritability, and sleep disturbances. It also supports progesterone production and eases muscle tension.
Vitamin B6:
A natural mood stabiliser, it helps manage PMS-related irritability, low mood, and cravings by supporting neurotransmitter production.
Calcium:
Shown to reduce common PMS symptoms like mood swings, fatigue, and cravings. Also important for bone and muscle health, especially when estrogen dips.
As a woman, your body moves through powerful shifts each month, and supporting it with the right nutrients can make a big difference in how you feel physically, mentally, and emotionally. By aligning your supplements with each phase of your cycle, you’re not only easing symptoms like cramps, fatigue, and mood swings, but also building a deeper connection with your body’s natural rhythm. Your cycle is unique, so take time to listen, track, and adjust as needed.
With the right support, your cycle can become less of a struggle and more of a guide to living in sync with yourself. Speaking from experience, aligning the supplements with my cycle has made a huge difference in how I feel each month.
