Specific Herbs for Each Phase of Your Menstrual Cycle

Working with your menstrual cycle isn’t just about tracking symptoms or knowing when your period will arrive. It’s also about understanding what your body needs during each phase, and how herbs can support you as those needs shift.

Your hormones don’t stay static throughout the month, so your herbal support shouldn’t either. By tuning into the four distinct phases of your cycle and pairing them with the right plant allies, you can create a rhythm of support that helps with energy, mood, hormonal balance and even things like PMS, cramps and fertility.

Let’s break down each phase and the herbs that love to support it.

Phase 1: Menstruation (Days 1–5)

What’s happening: Your period begins, hormones are at their lowest, and the uterine lining is shedding. Energy may be lower and there can be cramping, stagnation or emotional sensitivity.

Herbs to support this phase:

• Rubus idaeus (Raspberry leaf): Tones the uterus and supports a clean, complete bleed

• Crataegus spp. (Hawthorn): Supports emotional grounding and circulation

• Zingiber officinale (Ginger): Warms and moves blood, eases cramps

• Paeonia lactiflora (White Peony): Nourishes Blood in Traditional Chinese Medicine, eases spasmodic pain, supports emotional flow

How to use: A warming tea or infusion with raspberry leaf, ginger and a touch of cinnamon can be deeply soothing. Tinctures of Paeonia or Crataegus can be added in for deeper hormonal or emotional support.

Phase 2: Follicular Phase (Post-period to ovulation, approx. Days 6–13)

What’s happening: Oestrogen is rising, the body is preparing for ovulation, and energy is generally lifting. This is the phase of fresh starts and clarity.

Herbs to support this phase:

• Vitex agnus-castus (Chaste tree): Encourages healthy pituitary-ovarian signalling and follicular development

• Urtica dioica (Nettle): Replenishes minerals, supports blood-building and hormone balance

• Centella asiatica (Gotu kola): Enhances mental clarity and microcirculation

• Trifolium pratense (Red clover): Supports gentle oestrogen modulation and lymphatic movement

How to use: A light infusion or tea blend that includes nettle, red clover, and gotu kola feels energising and clear. Vitex is best taken first thing in the morning as a tincture.

Phase 3: Ovulation (Around Day 14)

What’s happening: Ovulation is triggered by a sharp rise in luteinising hormone (LH), oestrogen peaks, and for many, this is the most vibrant and magnetic part of the cycle.

Herbs to support this phase:

• Turnera diffusa (Damiana): Increases libido, mood and circulation

• Schisandra chinensis: Adaptogen that supports liver detox, adrenal balance and energy

• Melissa officinalis (Lemon balm): Calms the nervous system and softens overexcitement

• Galium aparine (Cleavers): Keeps lymph flowing to prevent oestrogen congestion

How to use: A blend of cooling, clarifying herbs with some gentle adrenal support can help keep you grounded and balanced. Great in a tea or tincture pairing.

Phase 4: Luteal Phase (Post-ovulation to period, approx. Days 15–28)

What’s happening: Progesterone rises to support a possible pregnancy. If conception doesn’t occur, hormones drop again, and this is where PMS, fatigue, anxiety or bloating can kick in.

Herbs to support this phase:

• Avena sativa (Oat Straw): Deeply nourishes the nervous system and supports restful sleep

• Viburnum opulus (Cramp bark): Relieves tension and uterine spasm

• Paeonia lactiflora (White Peony): Balances mood swings and softens irritability

• Melissa officinalis (Lemon Balm): For emotional calm and gentle liver support

How to use: This is the time to bring in your restorative allies. A warm tea in the evening, or a restorative tincture blend taken twice daily, can help you glide through the luteal phase with more ease.

Final Thoughts

Your cycle is not just a set of symptoms to manage: it’s a blueprint. When you understand the shifting needs of each phase and match them with the right herbal support, you can begin to feel more grounded, more resilient and more in rhythm.

Start with one or two herbs per phase and build from there. Let your body teach you. Herbal support isn’t about fixing your cycle; it’s about partnering with it.

By working with your body instead of against it, you begin to build a more sustainable foundation for hormonal balance, fertility and full-spectrum wellbeing.