I have lived more than half my life having a period with little to no education on how to support my monthly cycle. As a dietitian, lifestyle changes for optimizing my health have always been a top priority. So, this seemed like a big, missed opportunity in our industry. Thankfully society has started talking more about how to better support women’s health. We certainly talk about the importance of nutrition for women who are pregnant, breastfeeding, or going through menopause, but if you don’t fall into these specific stages of life, little advice is offered. Since every month we get a visitor from aunt flow, everyone knows women function differently. Sadly, it still seems to be an area we don’t know a lot about. I am delighted society is starting to talk more about ways to better support women at all stages of life, because it’s needed! We are biologically different from males and it’s time we nourish our bodies the best we can through our monthly cycles. Let’s dive into what we do know and the best supplements to help you through monthly changes.
THE MONTHLY CYCLE
A women’s monthly cycle can be split into two main phases, follicular and luteal. The follicular phase starts on the first day of your period, also called the menses phase and the luteal phase begins during ovulation through the first day of your period. During the month, hormonal changes impact our body and how we feel. Let’s do a quick review of hormones for females [1]:
- Estrogen – A group of hormones responsible for growth and reproductive development in women.
- Follicular-stimulating hormone (FSH) – Stimulates the ovary to grow and prepare the eggs.
- Luteinizing hormone (LH) – Releases a mature egg.
- Progesterone – Prepares the endometrium for potential pregnancy and allows the uterus to accept a fertilized egg.
Each season has a unique function. During the menses phase, hormones are at their lowest and we are most like males. Think of Winter when everything has gone into hibernation. Next comes Spring, where flowers bloom and start to grow. Like the follicular phase where rising estrogen levels causing the uterus to grow and thicken. The follicular stimulating hormone also rises, stimulating the ovary to prepare the eggs. Next comes the ovulation phase, where the luteinizing hormone increases, releasing the mature egg. Think about Summer cook outs, the egg is fully cooked and ready. Lastly, comes Fall, when progesterone increases to prepare for pregnancy and if the egg is fertilized you will become pregnant. If a woman does not become pregnant, progesterone and estrogen levels drop, putting you back into Winter. Just like the changes of the seasons, you might experience different symptoms during your cycle.
Let’s talk about supplements that might help you through these seasonal changes.
| Cycle | Physiological Changes | Common Concerns | Supplements to Consider |
The Menses Phase Day ~1-6 | Having your period |
Lower energy levels Increased appetite
|
Women’s Multivitamin Iron Protein
|
Follicular Phase Days 1-14
| Estrogen level rise | Appetite tapers to normal levels | Women’s Multivitamin |
Ovulation Days ~15-21
| Luteinizing hormone increase to release an egg | Women are most fertile | Women’s Multivitamin |
Luteal Phase Days 14-28
| Progesterone rises to prepare uterine wall to become pregnant. |
Late luteal phase- PMS Mood shifts
| Women’s Multivitamin Theanine Vitamin D & Calcium |
Follicular Phase – During your Period
Satisfying Cravings and Curbing Hunger
If you have ever found yourself feeling more hungry than normal during your period, you are not the only one. Higher estrogen levels have been correlated with lower appetites and during our periods we have low estrogen levels [2]. Meaning, if estrogen is low, our appetite might be a bit higher. Good news, we have some great options to help curb your appetite. Protein supplements for your period, such as powders or bars help make you feel fuller longer. Grabbing a tasty protein bar or protein powder for an on-the-go snack or late-night treat can help you feel fuller longer and satisfy your sweet tooth. My personal favorite is the Layered Lean Bars! Not only will you get your sweet tooth satisfied, but you’ll also get a protein-packed snack.
Energy Utilization
Along with increased appetite, you might feel lower levels of energy. We lose iron daily through menses and even more if you have a heavier flow. Women ages 19-50 need 18 mg per day and if you’re pregnant, you need 27 mg per day [3]. To give perspective, men only need 8 mg per day [3]! Getting enough iron in our diets can be tricky. For example, a cup of spinach has 0.3 mg of iron, and 3 ounces of ground beef has around 1.5 mg of iron. Therefore, meeting our daily iron needs as women, especially during our periods, can be a big challenge. We might feel more tired during our periods because of this. Taking an iron supplement can help you meet your daily iron goals, which can help with feelings of lethargy. Iron supplements for heavy periods can help meet your daily needs from the extra loss and support energy utilization.
Read more: https://www.gnc.com/learn/wellness/importance-of-iron.html
Luteal Phase – Before & After Your Period
The luteal phase begins with ovulation about one week after your period ends. During the luteal phase luteinizing hormone increases to release an egg, this is when women are most fertile, and progesterone rises to prepare the uterine wall to become pregnant. Not a lot of research has looked directly at supplementation during the luteal phase specifically, but we have some available evidence to help.
Pre-Menstrual Symptoms
If you’re anything like me, I can get a little cranky or on edge before my period starts. Hello PMS. Taking theanine has been shown to help with PMS [4]. Theanine is an amino acid derived from green tea and has also been shown to provide a calming and relaxing feeling. It can be part of your routine when you’re feeling a little stressed from everyday life.
Read more: The Best Supplements for PMS | GNC
Calcium and vitamin D
Correlation studies have shown low serum levels of calcium and vitamin D during the luteal phase is associated with higher PMS symptoms. This has led researchers to hypothesize calcium and vitamin D supplementation may reduce PMS symptoms [5]. It’s important to note this is not based on intervention studies where they took supplements and PMS issues were reduced, which is ideally what we’d like to see. Good news, you can try it and see if it works for you since we likely aren’t meeting our daily needs for calcium and vitamin D anyways.
Read more: The Importance of Vitamin D for Women’s Health | GNC
Cycle Syncing Routine
Cycle syncing is the idea of matching our lifestyle habits to the monthly hormonal shifts women experience every ~28 days. As mentioned before, research is just beginning to explore how to modify our diets and exercise to match changes in hormones but a lot more is needed. We can use the basics and provide some guidance based on what we do know scientifically.
Starting a new routine with supplements can help you identify what works for you. In addition to some solutions above, adding a women-specific multivitamin can help fill nutrition gaps. If you choose to take a multivitamin be sure to check if it contains iron. If it does, don’t double down with an additional iron supplement. As with most supplements, incorporating healthy lifestyle changes will help you get the best results. A supplement is not a replacement for a well-balanced diet, exercise, stress management, and adequate sleep, which all play a role in keeping your body healthy and feeling your best.
Read more: How your monthly cycle can impact your exercise routine | GNC
References
- Menstrual Cycle (Normal Menstruation): Overview & Phases. (n.d.). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle
- Hirschberg AL. Sex hormones, appetite and eating behaviour in women. Maturitas. 2012 Mar;71(3):248-56. doi: 10.1016/j.maturitas.2011.12.016. Epub 2012 Jan 26. PMID: 22281161.
- Office of Dietary Supplements – Iron. (n.d.). https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
- Seiichi, O. Y. T. T. M. L. R. H. (2001). Biological activities of L-theanine (SuntheanineTM), an Amino Acid of Green Tea, in Humans. https://koreascience.kr/article/CFKO200102612747466.page
- Abdi F, Ozgoli G, Rahnemaie FS. A systematic review of the role of vitamin D and calcium in premenstrual syndrome. Obstet Gynecol Sci. 2019 Mar;62(2):73-86. doi: 10.5468/ogs.2019.62.2.73. Epub 2019 Feb 25. Erratum in: Obstet Gynecol Sci. 2020 Mar;63(2):213. PMID: 30918875; PMCID: PMC6422848.
