Vitality Perspective What you’re eating – or aren’t eating- can directly impact every phase of your menstrual cycle.
“Health is the balance of opposing forces; food is one of the simplest ways to restore it.”
A large part of my year has been dedicated to regulating my own menstrual cycle. I realized enough was enough when I reached 20 and have unexplainably never had a regular, dependable cycle.
In attending acupuncture for the majority of this year now, I’ve developed an interest in many of the principles of Traditional Chinese Medicine (TCM), particularly, of course, its perspectives on supporting female fertility.
I’m consistently amazed by the continuous list of ailments acupuncture can seemingly solve – fertility treatment included. Grateful for all that I’ve learned through my acupuncturist, who was kind enough to send me a PDF copy of the influential text The Foundations of Chinese Medicine (2nd ed.) by Giovanni Maciocia (recommend!), I’ve immersed myself in reading up on the TCM framework for nutritional intervention in fertility therapy.
Here I would like to share how targeted nutrients can support the top performing hormones of each phase of the menstrual cycle, and help improve cycle regularity and associated symptoms.
Nutrition For Each Phase of Your Cycle
I would like to start out by saying that the information I have gathered and am sharing in this post is inspired entirely by the evidence of Giovanni Maciocia’s work in the text The Foundations of Chinese Medicine (2nd ed.). His explanations of Yin/Yang phases and organ systems helped shape the discussed nutritional strategies I’ve been implementing as part of my own efforts to regulate my cycle in addition to acupuncture treatment.
I’m sure everyone is generally aware that the female menstrual cycle is a monthly hormonal feedback system that controls the thickening and shedding of the uterine lining. There are four phases to this cycle – Menstrual phase, Follicular phase, Ovulation phase, and Luteal phase – each with different hormones at play. The key hormones progesterone and estrogen are at their lowest during menstruation – then moving forward, estrogen increases and builds the uterine lining, remaining high in the middle phases of the cycle at the same time that the other hormones follicle-stimulating hormone (FSH), which matures an egg follicle in the follicular phase, and luteinizing hormone (LH), which triggers the event ovulation, elevate during their respective phases as well, with progesterone increasing again during the luteal phase to prepare and maintain the uterine lining after ovulation (1).
Progesterone and estrogen then drop significantly which causes the cycle to start again, while also often triggering a host of physical and mental symptoms many women experience at this phase:
- Bloating
- Headaches
- Fatigue
- Joint pain
- Decreased focus
- Mood swings
- Cravings
In Traditional Chinese Medicine, each phase of the menstrual cycle mirrors a shift in Qi, Blood, Yin, or Yang – meaning each phase thrives on different types of nourishment. From a western perspective, we’ll be looking at what nutrients support the natural rise and fall of hormones throughout the month to promote more regularity and smoother transitions between phases.
Phase 1: Menstrual Phase
Through the TCM lense, supporting menstruation centers around nourishing the Blood. The Blood has both a physical reference as the substance that we are all aware flows through our bodies to our tissues and organs, and a spiritual reference as being energy and circulation.
Key nutrients (Western perspective):
- iron (heme + non-heme)
- vitamin C (improves iron absorption)
- omega-3s (anti-inflammatory)
- warming foods that increase circulation
Best foods:
- cooked leafy greens (spinach, kale)
- grass-fed beef or bison (heme iron)
- lentils + beans (non-heme iron)
- ginger, cinnamon, turmeric
- bone broth
- cooked berries
Focusing on warming, iron-rich foods helps replenish blood and improve circulation. Avoiding anything that makes the body cold reduces the possibility of stagnating blood from flowing.
Phase 2: Follicular Phase
The follicular phase is Yin-dominant in TCM, meaning the body benefits from hydration, cooling foods, and ingredients that rebuild Blood. Yin encompasses the principle of coolness, darkness, and substance.
Key nutrients (Western):
- B vitamins
- zinc
- omega-3 fatty acids
Best foods:
- salmon + sardines
- tofu + tempeh (phytoestrogens help estrogen balance)
- blueberries, raspberries
- quinoa, oats
Leaning into fresh produce, omega-3s, and gentle proteins during this phase helps support estrogen and follicle development.
Phase 3: Ovulation
Ovulation is the most energetically “Yang” point in the cycle, encompassing the body’s energy state of heat, light, and activity – Yin’s complement. It focuses on foods that move Qi (the vital energy force; or the “root of life” within us all), clear heat, and support liver function.
Nutrients (Western):
- vitamin C
- B6
- magnesium
Best foods:
- citrus
- avocados
- cruciferous veggies (broccoli, cauliflower)
- pumpkin seeds
Adding more raw fruits and vegetables and this time is great for naturally supporting detox pathways and improving estrogen metabolism before the luteal phase.
Phase 4: Luteal Phase
The luteal phase is Yang in TCM, meaning it thrives on warmth, grounding foods, and nourishment that supports the nervous system. The nutrients in this phase aid in reducing PMS symptoms, stabilizing mood, and supporting progesterone.
Nutrients (Western):
- magnesium (calms nervous system)
- B6 (supports progesterone)
- complex carbs (for serotonin)
Best foods:
- sweet potatoes
- turkey
- flaxseed
- dark chocolate (70%)
Magnesium-rich foods, healthy fats, and complex carbohydrates are going to be a girl’s best friend during her luteal phase, calming the nervous system and regulating mood.
Complete Balanced Nutrition Plan for Each Cycle Phase
| Cycle Phase | Nutrition Focus | Breakfast | Lunch | Snacks | Dinner |
|---|---|---|---|---|---|
| Menstrual | Warm, iron-rich, blood nourishing | Cinnamon oatmeal + berries | Lentil + sweet potato soup | Pumpkin seeds, dates, dark chocolate | Beef/mushroom stew w/ rice |
| Follicular | Fresh, energizing, B vitamins | Yogurt bowl w/ hemp + kiwi | Quinoa-chickpea salad | Apple w/ PB, berries | Salmon or tempeh + asparagus |
| Ovulatory | Anti-inflammatory, fiber-rich | Green smoothie | Veggie rice bowl | Bell peppers, grapes, chia pudding | Lemon cod or chickpeas |
| Luteal | Warming, magnesium, steady carbs | Baked oats + flax | Turkey quinoa bowl | Almonds, roasted chickpeas, pears | Chicken stew or lentil curry |
Closing Thoughts
Regulating your cycle through nutrition isn’t about perfection—it’s about listening.
When you understand the natural shifts in energy, temperature, and nourishment your body needs throughout each phase, food becomes one of the most supportive tools you have.
Small, consistent changes make the greatest difference.
I would love to hear your thoughts, whether you think these practices are something you might implement if you’re facing similar challenges, if you’ve done something similar before, or how these ideas made you feel.
