Nutritionist-Approved Supplements For Cycle Syncing

Imagine this: One week before the period begins, the PMS is as calm as possible. On the day your period begins, you are not suffering from convulsions. You feel light, social and vibrant, right up to your ovulation. And as your monthly cycle is approaching the end, you acknowledge and embrace the need for inward creativity and grounding! Sounds like bliss (and seemingly unrealistic) right? Input: Cycle Synchronization. Tap on the natural rhythm of hormones to allow for better flow. period.

Without further ado, it’s time to adjust your habits (and daily diet) to a clear stage of your menstrual cycle (if you’re looking for more, check out this guide to balancing your hormones). First, you will learn how to strategically incorporate supplements for cycle synchronization. Your transformational journey has just begun. Let’s dive in.

Special image from an interview with Kate Waitskin by Michelle Nash.

What is Cycle Synchronization?

At its root, cycle synchronization is promoting a deeper connection with the body. Whether you’re familiar with this wellness approach or you’ll hardly track your duration, the assumption of cycle synchronization is tandem With you hormone. Put another way, syncing the cycle is harnessing the power of the body’s natural rhythm. Second, you can optimize your physical, emotional and mental well-being.

Once you understand the cycle, you can adjust everything from supplements to social calendars to match the unique needs of each phase. Think of it as a gentle nudge that employs cycle synchronization Self-care practicesfocusing on hormone-friendly foods and engage in specific training for overall health.

This monthly Hormone Planner synchronizes self-care practices for each phase.

Who will benefit from cycle sync?

All women of Menstrual age– friend Irregular period Or something during birth control – domination from cycle synchronization. Start with an irregular cycle. If you have your cycle Less than 20 dayschat with your healthcare provider about potential underlying conditions for more than 35 days, or completely absent. That said, even in irregular cycles, it is helpful to embrace the principles that cycles recover. In addition to maintaining a balanced blood sugar level, eating well and getting a good rest, cycle syncing is similar to a hormonal embrace.

How about birth control? This type of birth control suppresses ovulation, but the body still It undergoes hormone fluctuations in a controlled manner. Anyway, you can easily supplement the hormonal patterns of contraception through cycle synchronization. Ultimately, cycle synchronization offers a holistic approach that allows all women to embrace their own physiology.

Synchronize with infrastructure rhythm

You know it as your menstrual cycle, others do it Infradian rhythm. Infradian, what? Essentially, it is a natural and cyclical pattern of hormonal fluctuations in your body. Unlike circadian rhythms, which operate on a 24-hour cycle and regulate processes like sleep-wake patterns, the infrastructure rhythm follows a longer time frame.

In many ways, tracking infrastructure rhythms can help you optimize your lifestyle choices. Hello, cycling sync! Are you wondering how to track your infrastructure rhythm? Simply start monitoring your menstrual cycle.

Stages of the menstrual cycle

Here’s a review before chatting with supplements for cycle syncing. A woman’s body undergoes a series of changes each month during adolescence and menopause. This series of hormone-driven events is called the menstrual cycle. Between each Menstrual cyclethe eggs develop and are released from the ovaries. Lining of Uterus It will be built. If pregnancy does not occur, the uterine lining will be washed away. Therefore, the cycle begins again. Similar to seasons, women’s menstrual cycles come in four different phases.

• Menstruation: The beginning of your period.
• Follicular: 7-10 days until ovulation.
• ovulation: 3-5 days of ovulation.
• Corpus luteum: 10-14 days before your period begins again.

Hormonal Balance Supplements

Before digging into supplements for cycle synchronization, what do you think? General Supplements for hormonal balance? Keep in mind that supplements are intended to be just that. Additionally, supplements must meet unique requirements for your body. Work with your healthcare provider to determine which (if any!) you need to get. Generally speaking, these are supplements that most women can take to support their hormones.

Vitamin D + K2

Vitamin D plays an important role in regulating the body, which helps balance hormones Endocrine system. In fact, it functions as the hormone itself! Proper vitamin D levels are associated with improved insulin sensitivity, and can have a positive effect on hormonal balance, especially in conditions like polycystic ovarian syndrome (PCOS). Additionally, vitamin D supports healthy estrogen and progesterone levels.

Omega-3 fatty acids

Thanks to its anti-inflammatory properties, omega-3 fatty acids help balance hormones. They play an important role in supporting hormone production and regulation. Omega-3 helps reduce inflammation (a common factor that contributes to hormonal imbalances). Plus, these healthy fats support the overall Hormonal health And it could contribute to a more balanced endocrine system.

magnesium

Did you know that magnesium is a cofactor for over 300 enzyme systems in the body? That’s very important. Magnesium helps regulate hormone production and converts inactive hormones into active forms, contributing to overall hormonal equilibrium.

Click here for the full supplement guide.

Menstrual stage

By understanding that the cycles are synchronized under your belt, we Each cycle phase. Begins with the menstrual stage: the beginning of your period. The lining of the uterus has fallen off. Hormones are the lowest ever. Your body is losing blood and iron. Prostaglandins (causing convulsions) are at their peak. Here, you will probably feel inward, slow and peaceful. When it comes to cycle synchronization during periods, the goal is to truly develop your body.

Menstrual phase food

• It focuses on nutritious, warming foods that are anti-inflammatory to build iron, help absorb iron, and combat convulsions. The beef, fish and poultry (the liver is a great sauce too!) are amazing.
• When it comes to spices and herbs, think of turmeric, ginger, cinnamon, cayenne, cardamom, cumin, garlic, parsley, and curry.
• Spinach, kale, collard greens, broccoli, mushrooms, beets, peppers, lentils, kidney beans, chickpeas, citrus fruit, strawberries, papaya.

Menstrual phase supplements

• iron: Replenish iron levels for blood loss during menstruation.
• magnesium: It helps reduce convulsions and support relaxation.

Follicular phase

Hormonal levels are beginning to rise. The energy will start picking up and you will feel more confident and social. Estrogen is an anabolic hormone (which means it helps things grow), so we are the strongest at this stage. Some women experience a bit of fluid retention around ovulation, as well as mild constipation, cramps, or nausea.

Follicular phase food

• Vitamin B-rich foods (100% whole grains, meat, eggs, dairy products, nuts, seeds) support the follicular phase.
• Protein and cruciferous vegetables (broccoli, cauliflower, cabbage, etc.) are important during this period for them to support Estrogen detoxification.
• Foods high in vitamin E, such as sweet potatoes, olives, lush greens, nuts and seeds, nourish the growing follicles.
• Also, because we are sensitive to insulin, our bodies can withstand more carbohydrates at this stage.

Follicular phase supplement

• Vitamin B (B6, B12): To support energy levels and hormonal balance.
• zinc: To regulate hormones and support the menstrual cycle.

Ovulation period

Ovulation may occur on days 11-14 of the cycle (during the follicular phase). The peak of estrogen, and most women feel vibrant and sensual. Libido also peaks around ovulation! Cervical fluid changes. It is possible to experience fluid retention around ovulation, as well as mild constipation, cramps, or nausea.

Ovulation phase food

• Choose fiber-rich foods and plenty of water along with other foods that support the follicular phase to reduce liquid retention. Parsley, celery and green tea are useful.
• Foods rich in vitamin B help women’s bodies release eggs. Leafy green, wild salmon, eggs, legumes, grass-fed beef.

Ovulation phase supplement

• Omega-3 Fatty Acids: To reduce inflammation and support overall hormonal health.
• Vitamin E: For fertility support and hormonal balance.

Corpus luteum phase

Progesterone is on the rise. This is our fat burning, temperature control and advocate for it. A PMS may begin towards the end of this phase. You may start to feel a little more introverted, but this is because of a decrease in estrogen. And this will lower your serotonin levels. Progesterone increases during the luteal phase and affects metabolism. Usually, hunger levels rise and we tend to crave salty carb-rich foods.

Luteal phase food

• Increase your hormone-loving fat! Sunflower seeds and tahini are useful as they help you detoxify estrogens.
• Magnesium-rich foods such as spinach, dark chocolate, legumes, avocados, bananas, raspberries and wild salmon can help alleviate PM.
• At this stage, your hunger level is usually very high. It’s normal to crave more food! Reach out for extra snacks to nourish your hardworking body.

Luteal phase supplement

• calcium: Relieves premenstrual symptoms and promotes relaxation.
• Vitex (Chasteberry): Supports progesterone levels and balance hormones.

Herbs for Cycle Synchronization

Last but not least, cycle-synchronized herbs. These herbs have been used for centuries Traditional medicine practice It is known for its specific benefits at various stages of the cycle. For example, during menstrual stages, I like herbs Convulsion bark And inger may help reduce menstrual cramps and discomfort. Similarly, in the follicular phase, adaptive herbs such as Maca and Ashwagandha can promote energy and hormone balance. This follows in the ovulation stage Chasted Tree Berry (Vitex) It is thought to support progesterone production and fertility. Finally, during the luteal phase, Evening Primrose Oil Dandelion roots help to relieve PMS and support liver detoxification.

Supplements for Cycle Synchronization

Like other herbal supplements, it is essential to consult with a healthcare professional before use, especially if you are pregnant, breastfeeding, or have an existing health condition or medication.

This post was last updated on June 27, 2025 to include new insights.