What to Eat in Each Phase of Your Menstrual Cycle
Week 1: Menstrual Phase
During the menstrual phase, estrogen and progesterone are at their lowest and the body is not building hormones but actively resetting. Blood loss is occurring, iron, zinc, B12, fluids, and electrolytes are being depleted, and the uterine lining is shedding. Prostaglandins are elevated, increasing cramping, pain, fatigue, and inflammation, while nervous system resilience and digestive capacity are reduced. The primary focus of this phase is to restore, repair, and replenish.
Reducing prostaglandin-driven inflammation is the top priority. These foods act in a functional order. Omega-3 fats reduce prostaglandin production at the source, lowering inflammatory signaling. Vitamin E further inhibits prostaglandin synthesis and reduces oxidative stress in uterine tissue. Magnesium works once contractions begin by relaxing uterine smooth muscle and reducing cramp intensity. Vitamin B6 helps regulate prostaglandin sensitivity and supports neuromuscular calming. Bromelain reduces inflammatory mediators and pain signaling, while quercetin lowers inflammatory cytokines and vascular irritation. Together, these foods reduce both the trigger and the physical intensity of cramps.
Rebuilding iron status is the second priority and follows a functional sequence. Vitamin C enhances iron absorption in the gut. Iron provides the raw material needed to rebuild hemoglobin and red blood cells. Vitamin A supports iron mobilization from storage and aids tissue repair. Estrogen-supportive foods are appropriate in this phase because hormone levels are low and rebuilding is physiologically aligned.
