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  • Writer's pictureSofia De Sanctis

Optimizing your health: tailoring your vitamins to your menstrual cycle's rhythm


Menstrual Phase (Days 1-7):

  • This time is often accompanied by fatigue, cramps, and bloating. 

  • Focus on iron-rich options can be a powerful tool to support your body during this time.

  • Iron options: Beef, lamb, pork, seafood, eggs, lentils and beans.

  • Be kind to yourself and allow your body to rest and recover.

  • Stay hydrated.

Iron-rich food

Follicular Phase (Days 1-13):

  • During the follicular phase, your body demands more energy for developing follicles and preparing for ovulation.

  • Incorporating B vitamins known for their role in energy production can be a helpful strategy.

  • B vitamins turn food into energy to fight fatigue, keep your nerves healthy for clear thinking and mood balance, and help your body make red blood cells for oxygen transport.

Ovulatory Phase (Days 14-16):

  • This phase can bring energy, libido, and a sense of focus and motivation.

  • Take advantage of the natural energy boost for physical activities.

  • Here's where omega-3 fatty acids come in:

    • Anti-inflammatory properties: Omega-3s can help reduce inflammation, which may be linked to various cycle-related discomforts like bloating and headaches.

    • Hormone balance: Studies suggest Omega-3s might contribute to healthy hormone levels, potentially mitigating premenstrual symptoms.

    • Mood support: Omega-3s have been linked to improved mood and reduced anxiety, which can be beneficial during the emotional ups and downs of your cycle.

B vitamin source


Luteal Phase (Days 17-28):

  • the luteal phase is characterized by a dominance of progesterone. This hormone prepares the body for a potential pregnancy.

  • But for many women, it also brings a wave of premenstrual symptoms (PMS) like mood swings, headaches, and fatigue.

  • Magnesium may help with relaxation and stress management.

  • Stress management: Magnesium plays a role in the nervous system, potentially aiding relaxation and reducing anxiety, which can contribute to mood swings.

  • Muscle relaxation: Magnesium may help ease muscle tension, potentially alleviating headaches and cramps.

  • Sleep quality: Adequate sleep is crucial for overall well-being, and magnesium may support better sleep quality.

Additional considerations:

  • Individuality: Every woman's menstrual cycle is unique. What works for one person might not work for another. Experiment and find what best supports your well-being.

  • Track your cycle: This can be done through journaling or period-tracking apps. Tracking helps you understand your unique patterns, predict your period, and identify potential irregularities.

  • Listen to your body: Each phase has its own set of physical and emotional changes. Respect your body's needs and adjust your activities, sleep, and diet accordingly.

  • Consult a healthcare professional: for personalized advice.

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