Nutrition for Hormonal Health

Cycle Syncing Nutrition

Adjusting your nutrition throughout your cycle can support hormonal balance and reduce PMDD symptoms.

Follicular Phase (High Estrogen)

Focus on lighter foods with adequate carbohydrates and fiber:

• Fresh vegetables and fruits
• Whole grains
• Plant-based proteins
• Herbal teas

Luteal Phase (High Progesterone)

Include warming, nutrient-dense foods:

• Complex carbohydrates
• Healthy fats (nuts, seeds, avocado)
• Protein-rich foods
• Iron and magnesium-rich foods

Essential Nutrients

Magnesium: Supports mood and reduces cramps (dark leafy greens, pumpkin seeds)

Calcium: May reduce PMDD severity (dairy, fortified plant-based options)

Vitamin B6: Supports neurotransmitter production (chickpeas, salmon)