Work With Your Menstrual Cycle: Hormone Balancing Supplements and Lifestyle Tips

Did you know that your body runs on more than just the 24 hour circadian rhythm? As women, we also move through an infradian rhythm. While the circadian rhythm controls things like sleep and alertness, the infradian rhythm (approx 28 day cycle), focuses on monthly shifts, and influences everything from our mood and metabolism to our focus and emotional wellbeing.

Understanding this rhythm is powerful. It allows us to sync our food, lifestyle, and supplements with our hormonal changes, bringing more balance and ease to our lives. You could also think of this cycle as the four seasons, which is a really lovely way to understand the phases. They would go as follows:

Winter (Menstruation) Spring (Follicular) Summer (Ovulation) Autumn (Luteal)

Each phase brings unique shifts in our hormones and energy, which explains why women respond differently to stress, food, and exercise during these phases. Cycle syncing can help you work out your menstrual cycle and better understand your energy levels and mood across the month.

Let’s take a look at each phase, and how you can nourish it with the right supplements, foods, and lifestyle tweaks. Just a little note, this is written based on a 28 day cycle, which we are fully aware is not the case for everyone. But you can still follow the seasons, and after spending some time understanding your body you may well become aware of when each season begins and ends.

Winter: Menstrual Phase (Day 1-5)

Time to rest and restore.

Your bleed marks the beginning of your cycle. Oestrogen and progesterone are at their lowest, and your energy and mood may dip as a result. This is a time to slow down, reflect, and nourish your body.

Winter Supplements:

• Magnesium: You will see magnesium appear a lot throughout the seasons, as it’s involved in pretty much everything! For winter, increased magnesium intake is great to ease cramps, support sleep and nourish the nervous system (especially bis-glycinate).

• Saffron: Nature’s best mood enhancer, saffron is great if you are prone to low moods and anxiety during your bleed. It’s also a fantastic antioxidant with many healing benefits that your body will love.

• B Vitamins: B vitamins are key for this stage, as they help convert food to energy, support hormonal metabolism and help lift mood. 

• Bone Broth: Nothing more nourishing than some warming bone broth. Packed with minerals and collagen to support recovery and womb nourishment.

Slow Living Tips:

• Prioritise rest, especially on the first 2–3 days of bleeding.

• Swap intense workouts for slow yoga or gentle walks.

• Reflect and let go, just like your body is doing. 

• Journalling is ideal at this time and meditation, as our intuition heightens.

Warming, Nourishing Foods:

• Iron rich foods (spinach, liver, red meat, lentils).

• Warming root vegetables and gorgeous hearty soups.

• Vitamin C rich foods to support iron absorption (kiwi, peppers, citrus, berries, lemon water).

• Dark chocolate or cacao for a nourishing treat, could add some rose for heart-healing and self love benefits.

Spring: Follicular Phase (Day 6-11)

Time to rise, plan, and get inspired.

As your period ends, oestrogen begins to rise bringing fresh energy, clearer skin, better focus, and a sense of motivation. This is a creative and productive time, so plan new projects, take on the bigger tasks and bring in some changes you’ve been thinking of.

Supplements for Spring:

• Magnesium: Keeps stress levels steady, continuing to nourish the nervous system, as energy builds and life gets a little busier. 

• B Vitamins: As oestrogen rises, the body must be working optimally to metabolise and balance oestrogen. B vitamins, especially B6, are essential for this, as well as mental clarity as you get most creative.

• Lion's Mane: We adore lions mane. And one of the very many benefits is the ability to enhance focus, concentration and even memory. When you’re busy, got a big event coming up or need a little more brain power, this is the one!

Creative Living:

• Focus on new projects, planning, and new ideas as you become creative and clear minded.

• This is your best time for learning, brainstorming, and doing what pushes you most. 

• Light to moderate exercise works well here, think strength training or pilates.

Focus Foods:

• Cruciferous vegetables, like broccoli, cauliflower and kale, to help metabolise rising oestrogen. 

• Fermented foods like kimchi, sauerkraut, aged cheeses and natural yogurts, for gut and hormonal health.

• Light, zesty dishes with plenty of fibre. Think of spring plates with colourful vegetables like greens and sweet potato, with lemon and olive oil dressings. 

• Flaxseeds and pumpkin seeds to support hormone balance, digestion and skin health. 

Summer: Ovulation Phase (Day 12-19)

Time to glow, connect, and express.

Oestrogen peaks during ovulation, and you may notice an increase in confidence, libido, and energy. This is an empowering time, often with glowing skin and a strong sense of connection. This is your time to feel your sexiest, most vibrant self, so own it!

Sexy Summer Supplements:

• Sulforaphane: A powerful compound found in broccoli sprouts that helps the liver detox excess oestrogen. This is life changing for those who struggle with excess oestrogen.

• Milk Thistle: As we all know, this is our livers favourite herb. It’s great during this phase as it gives the liver the support it needs to keep hormones flowing efficiently.

• Probiotics: What works with the liver? The gut, of course. If we are working on metabolising oestrogen through the liver, then it’s vital that our gut is working optimally to help remove it. 

Your Best Self Lifestyle:

• Oozing confidence, this is the time to schedule social events, public speaking, or big meetings.

• Channel your energy into movement, high intensity works well during this face, if that’s something you enjoy. HIIT or dance are great choices.

• Prioritise connection, with your loved ones, but also yourself. Embrace the confidence and love you may be feeling.

Full of Life Food:

• Lots of fibre from veg and fruit to support the gut in oestrogen clearance.

• Folate rich foods if pregnancy is a goal (leafy greens, asparagus, lentils).

• Cruciferous vegetables, like broccoli sprouts, cabbage, broccoli, cauliflower.

• Omega 3 rich foods like wild caught salmon, mackerel, sardines, chia seed, hemps seeds and flaxseeds are essential for hormone balance.

Autumn: Luteal Phase (Day 20-28)

Time to turn inward and tend to yourself.

Progesterone rises after ovulation, creating a calm, sensible feeling early in this phase, but as it drops near the end, energy and mood can dip. It’s common to feel more sensitive, anxious, or emotionally reactive during these final days.

Supportive Supplements:

• Magnesium (increased dose): Magnesium is most crucial here, to support energy and mood dips. Also key for sleep, stress management and nervous system nourishment.

• Saffron: Working heavily on serotonin, saffron helps ease irritability and low mood. Great for this phase if nerves and anxiety kick in.

• Berberine: Fantastic to balance blood sugar and cravings, which can fluctuate wildly in this phase.

Calm Living:

• Start to slow down and wind up projects before your bleed.

• Maybe put aside big decisions in the final days.

• Create space to rest, even if just 30 minutes of alone time, and gentle movement like stretching, yoga or walks can be supportive here.

Protective Foods:

• Focus on nutrient dense meals with plenty of healthy fats and protein to support balance. 

• Support your liver with bitter foods, herbal teas, and greens. Think coriander, fennel, rocket, artichoke.

• Really try to cut back on sugar and caffeine, even though your body may crave it.

Support Your Rhythm, Support Your Vitality

Cycle syncing doesn’t have to be overwhelming. It’s not about doing more, it’s just doing things a little differently. With the right supplements, foods and movement, we can soften the hard moments, embrace the empowering ones, and build our resilience.

Start small, notice how you feel in each phase. Begin to experiment with the foods, supplements and lifestyle adjustments. Over time, you’ll build a deep trust in your body’s rhythm, and start to understand why it’s sometimes a straight yes in summer and a hard no in autumn. 

Enjoy this process of getting to know yourself. Be kind, embrace your confidence, and support your body in all its phases.