Functional foods and nutrients to support a healthy, predictable, and low-symptom menstrual cycle.

Supporting the menstrual cycle through diet can help women ensure their bodies are primed for fertility. Our Menstrual Phase Support Program contains foods and nutrients to support a healthy, predictable, and low-symptom menstrual cycle.

This program is designed for pre-menopausal women.

This program was created with the following key considerations in mind:

Iron
Menstrual blood is rich in iron, so it’s important to replenish stores. Foods like ground beef, poultry, lentils, and spinach are added to this plan as they can help prevent iron deficiency anemia and related fatigue.

Magnesium
Magnesium promotes relaxation, which may alleviate menstrual cramps and support mood regulation. Good sources are incorporated like whole grains, leafy greens, dark chocolate, edamame, and pumpkin seeds.

Vitamin C
Vitamin C boosts the absorption of non-heme iron from plants. The plan includes pairings such as bell peppers with chicken, tomatoes with beef, and carrots with lentils.

B Vitamins
There are eight B vitamins, but vitamin B6 may be especially helpful in supporting mood, energy, and other common premenstrual symptoms. B vitamins are found in fortified cereals, whole grains, and poultry.

Omega-3 fatty acids
Omega-3s have anti-inflammatory properties, which may help alleviate some pain associated with cramps. The best sources are fatty fish like mackerel, but you can also get some from chia seeds and walnuts, which are found in the plan.