Written by Melanie Das, PhD
During menstruation, the uterus sheds excess lining. This is followed by the follicular stage, where follicles in your ovaries mature, gearing up to release an egg for possible fertilization. Throughout these phases, your body requires nutrients to replenish what is lost through menstrual blood and to support the healthy development of new follicles and other components essential for your monthly cycle.
Replenishing After Menstruation
Menstruation can lead to nutrient deficiencies primarily due to blood loss. Without adequate nutrition, these deficiencies can cause anemia, a condition characterized by a lack of healthy red blood cells, leading to fatigue and weakness.
Incorporating iron, magnesium, and zinc-rich foods into your diet can prevent anemia and help support overall health during and after your period. Some examples include:
- Iron: Spinach, lentils, beans, and red meat
- Magnesium: Cashews and other nuts, whole grains, pumpkin seeds
- Zinc: Shellfish and legumes
Supporting Follicular Growth
The body requires specific nutrients for healthy ovarian follicle development. Antioxidants protect against harmful molecules known as reactive oxygen species (ROS). ROS are byproducts of normal cellular processes during follicular maturation and can potentially impair development. Antioxidants neutralize ROS, mitigating their harm. Eating antioxidant-rich foods strengthens the body's defense against ROS. Vitamin B9 or folate, supports follicular development by reducing the risk of DNA damage that may occur as follicular cells rapidly grow and multiply. Folate also supports the production of red blood cells, which can enhance oxygen delivery to the ovaries.
Some recommended foods that can provide these nutrients include:
- Vitamin A: Sweet potatoes, carrots, and tomatoes
- Vitamin C: Citrus fruits, strawberries, and bell peppers
- Vitamin E: Seeds, nuts, whole grains
- Vitamin B9 or Folate: Lentils, spinach, and edamame
Fueling Up for the Next Stages
As the follicular phase progresses, the body needs extra resources and energy to build essential molecules like proteins, hormones, and tissues in preparation for the next stages of the cycle. This high energy consumption mode is known as anabolism. The body mainly uses carbohydrates for energy during this stage so opt for more complex carbohydrates to provide sustained energy. Lean proteins are also essential for muscle and tissue repair and growth, and healthy fats are necessary for hormone production and energy.
The following foods can support your body’s heightened anabolic demands:
- Complex carbohydrates: Oatmeal, legumes, and sweet potatoes
- Lean protein: Chicken, fish, eggs, tempeh, and Greek yogurt
- Healthy fats: Avocados, nuts, and seeds
Providing your body with the right nutrients during menstruation and the follicular phase supports recovery, ensures optimal follicular development, and meets rising energy demands, promoting overall cycle health.
Now that you are familiar with the nutrients needed to support the menstrual and follicular stages, learn about the essential nutrients for optimal support during the ovulation and luteal stages.
References
1. Aguree S, Murray-Kolb LE, Diaz F, Gernand AD. Menstrual Cycle-Associated Changes in Micronutrient Biomarkers Concentration: A Prospective Cohort Study. J Am Nutr Assoc. 2023;42(4):339-348. doi:10.1080/07315724.2022.2040399
2. Chocano-Bedoya PO, Manson JE, Hankinson SE, et al. Intake of selected minerals and risk of premenstrual syndrome. Am J Epidemiol. 2013;177(10):1118-1127. doi:10.1093/aje/kws363
3. Twigt JM, Hammiche F, Sinclair KD, et al. Preconception folic acid use modulates estradiol and follicular responses to ovarian stimulation. J Clin Endocrinol Metab. 2011;96(2):E322-329. doi:10.1210/jc.2010-1282
4. Yan F, Zhao Q, Li Y, et al. The role of oxidative stress in ovarian aging: a review. J Ovarian Res. 2022;15(1):100. doi:10.1186/s13048-022-01032-x
5. Zderic TW, Coggan AR, Ruby BC. Glucose kinetics and substrate oxidation during exercise in the follicular and luteal phases. J Appl Physiol Bethesda Md 1985. 2001;90(2):447-453. doi:10.1152/jappl.2001.90.2.447
6. Mumford SL, Chavarro JE, Zhang C, et al. Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women. Am J Clin Nutr. 2016;103(3):868-877. doi:10.3945/ajcn.115.119321