Understanding Your Hormone Cycle Phases: How to Support Energy, Mood & PMS Naturally

If you've ever wondered why some weeks you feel energised and motivated, while others leave you feeling flat and more like hibernating in bed, you're not imagining it.

For women, hormones fluctuate throughout the month, influencing everything from mood and energy levels to cravings and inflammation.

Understanding the four hormone cycle phases can help you work with your body, rather than against it, making it easier to manage PMS symptoms and feel more balanced throughout the month.

Let's explore what's happening during each phase of your cycle and how lifestyle factors and key nutrients can help support hormone health. 

The Four Hormone Cycle Phases

The menstrual cycle is typically divided into four phases:

• Menstrual phase

• Follicular phase

• Ovulation

• Luteal phase

Each phase is characterised by changing levels of oestrogen, progesterone, follicle-stimulating hormone (FSH) and luteinising hormone (LH).

These hormones fluctuate throughout the month before starting all over again, hence the name cycle.

Rising and falling levels of each can influence both physical and emotional wellbeing, so helping your body to adapt during each stage can be a secret weapon to feel more like yourself again.

Menstrual Phase: Rest, Restore & Replenish

What's happening?

The menstrual phase begins on the first day of your period. Both oestrogen and progesterone are at their lowest levels, triggering the shedding of the uterine lining.

Common symptoms

• Lower energy levels

• Fatigue

• Cramps

• Increased inflammation

• Desire for rest and recovery

Many women naturally feel more inward-focused during this phase as the body directs energy towards menstruation.

Nutritional support

Focus on nourishing foods that support recovery and replenishment:

• Iron-rich foods such as leafy greens and legumes

• Anti-inflammatory foods including berries and colourful vegetables

• Adequate hydration

Reducing inflammation may help support comfort during your period and promote overall wellbeing.

Follicular Phase: Energy Begins to Rise

What's happening?

The follicular phase starts alongside menstruation and continues until ovulation. During this time, FSH stimulates ovarian follicle growth and oestrogen gradually rises.

Common symptoms

• Improved mood

• Increased motivation

• Greater mental clarity

• Rising energy levels

Many women notice they feel more productive, social and optimistic as oestrogen increases.

Nutritional support

This is a great time to focus on:

• Fibre-rich foods to support healthy hormone metabolism

• Protein to support stable energy

• Antioxidant-rich foods to help manage inflammation

Supporting your body during this phase can help maintain balanced energy as hormone production ramps up.

Ovulation: Your Peak Energy Phase

What's happening?

Ovulation occurs when a mature egg is released. Oestrogen reaches its peak and luteinising hormone surges to trigger ovulation.

Common symptoms

• Increased confidence

• Higher energy levels

• A more forgiving social battery

• Improved motivation

Many women experience their highest energy and best mood around the time of ovulation.

Nutritional support

Key nutrients during ovulation include:

• Antioxidants to support cellular health

• Zinc, which plays an important role in reproductive health and hormone production

• Anti-inflammatory foods to help support overall wellbeing

 

Luteal Phase: Navigating PMS Support

What's happening?

Following ovulation, progesterone rises to prepare the body for a potential pregnancy. If pregnancy doesn't occur, both progesterone and oestrogen begin to fall, leading into menstruation. This is when many PMS symptoms start to show.

Common symptoms

• Mood changes

• Irritability

• Fatigue

• Food cravings

• Bloating

• Increased inflammation

• Breast tenderness

Hormonal shifts during the luteal phase can affect serotonin levels, contributing to emotional changes and cravings.

Why cravings increase

During the luteal phase, metabolic demands may increase while blood sugar fluctuations become more noticeable. This can lead to stronger cravings for sweet or carbohydrate-rich foods, which provide the most energy in smaller portions.

Nutritional support for PMS

Supporting the body with targeted nutrients may help reduce the severity of common PMS symptoms.

Vitamin B6

Vitamin B6 contributes to normal psychological function and supports neurotransmitter production, including serotonin. It also plays a role in hormone regulation and has been associated with supporting mood balance during the luteal phase.

Zinc

Zinc supports normal hormone production and has anti-inflammatory properties. It may also help support skin health and overall wellbeing during the premenstrual phase.

Adaptogens

Adaptogenic botanicals are traditionally used to help the body adapt to physical and emotional stress. Since stress can influence hormonal balance, adaptogens may be a valuable addition to a holistic PMS support routine.

Supporting Hormonal Balance with Balance Tonic Cycle

We believe that supporting your hormones should be simple, natural and nourishing.

Rheal Balance Tonic Cycle has been formulated with carefully selected ingredients designed to support women through the natural fluctuations of their menstrual cycle.

The formula includes:

These ingredients help support the body during the natural hormonal fluctuations that occur throughout the menstrual cycle. Balance Tonic Cycle provides targeted support for hormone balance, mood, energy and everyday wellbeing.

Whether you're navigating energy shifts during your cycle, managing cravings in the luteal phase, or looking for gentle PMS support, Balance Tonic Cycle fits seamlessly into your daily wellness routine.

We recommend taking 1 teaspoon daily and throughout your cycle, as consistency is key. Here are 5 simple recipes to easily incorporate Balance Tonic Cycle into your daily routine.

The Bottom Line

Your menstrual cycle hormones are constantly changing, and with this comes natural shifts in mood, energy, cravings and inflammation.

By understanding your hormone cycle phases and supporting your body with targeted nutrition, you can feel more connected to your cycle and better equipped to manage its ups and downs.

Small daily habits from prioritising nutrient-dense foods to incorporating supportive ingredients like Vitamin B6, zinc, biotin and adaptogens can make a meaningful difference to how you feel throughout the month.

References:

• Hormonal fluctuations throughout the menstrual cycle can influence mood, cognition and behaviour (Czaja, Kaczmarek and Rogan, 2024).
• Energy intake tends to be higher during the luteal phase compared with the follicular phase (Tucker et al., 2025).
• Inflammation may contribute to food cravings and appetite changes across the menstrual cycle (Agarwal et al., 2023).
• Vitamin B6 and zinc have shown potential benefits for psychological symptoms associated with PMS (Khine et al., 2025).
• Nutrient needs and metabolism may vary across different hormone cycle phases (Vega et al., 2026).