Luteal phase nutrition guide: what to eat (and why) before your period

First: what's happening in the luteal phase?

The luteal phase begins after ovulation and ends when your period starts. During this time:

• progesterone rises (which can calm or sedate)
• oestrogen falls (which can affect serotonin)
• if no pregnancy occurs, both hormones drop sharply – triggering PMS or PMDD symptoms

🧠 Symptoms can include:

• low mood, anxiety, and irritability
• cravings (especially carbs/sugar)
• fluid retention and bloating
• breast tenderness and disrupted sleep

Understanding what your body needs nutritionally during this time can radically change how you experience your cycle.

 

What to prioritise during the luteal phase

Your goals are to:

• stabilise blood sugar and support serotonin
• reduce inflammation
• support hormone detoxification
• replenish nutrient reserves
• calm the nervous system

Let’s break it down 👇

 

1. Magnesium - for mood, cramps and sleep

Magnesium supports over 300 enzymatic processes, including:

• regulating GABA (your calming neurotransmitter)
• reducing cortisol (your stress hormone)
• easing cramps and fluid retention

Magnesium + B6 is a cornerstone of our mood-support formulation - shown to reduce PMS-related depression and anxiety.

Read more: → See the ingredients in Evelyn’s Supplement Routine

✅ Eat: dark leafy greens, pumpkin seeds, dark chocolate (85%+), and lentils

✅ Supplement: magnesium glycinate in Evelyn’s Revive capsules

 

2. Vitamin B6 - for neurotransmitter balance

B6 is essential for converting tryptophan into serotonin. Insufficient levels may lead to feeling:

• flat
• irritable
• overwhelmed

🧠 Especially effective when paired with magnesium.

✅ Eat: chickpeas, potatoes, bananas, oats, and salmon

✅ Formulated: clinical dose in Evelyn's Supplement Routine

 

3. Tryptophan - for serotonin support

Tryptophan is an amino acid precursor to serotonin – your brain’s ‘feel-good’ chemical. Low serotonin is common in the luteal phase, especially in those with PMDD.

✅ Eat: turkey, eggs, tofu, oats, and pumpkin seeds

✅ Absorbs better with: complex carbs like quinoa and sweet potato

 

4. Complex carbohydrates - to reduce cravings and support mood

Don’t cut carbs as they’re essential. Complex carbs help to:

• transport tryptophan across the blood-brain barrier
• stabilise mood
• prevent blood sugar plummeting (which worsens PMS)

✅ Eat: sweet potatoes, lentils, brown rice, and oats

❌ Avoid: refined sugar spikes – they’re likely to cause a harder mood crash later on

 

5. Anti-inflammatory fats - to ease cramps and brain fog

Omega-3s are your luteal-phase ally. They:

• reduce prostaglandin production (pain messengers)
• improve serotonin signalling
• lower inflammation – especially useful for PMDD

✅ Eat: salmon, sardines, flaxseeds, and chia

✅ Supplement: high-dose omega-3 in Evelyn’s Restore capsules

 

6. Probiotic-rich foods and fibre - for gut-hormone harmony

During the luteal phase:

• digestion may slow down
• gut-brain axis communication can shift
• symptoms may worsen due to dysbiosis 

✅ Eat: fermented foods (sauerkraut, kefir, and kimchi) and fibre (greens, berries, and oats)

✅ Support: clinically proven probiotic strains in Evelyn’s Rhythm capsules

 

Key things to avoid

❌ Alcohol – worsens mood swings and sleep

❌ Excess caffeine – can increase anxiety and breast tenderness

❌ Ultra-processed foods – drive inflammation and blood sugar instability

❌ Skipping meals – leads to blood sugar plummeting = irritability and fatigue

 

How Evelyn supports you nutritionally during the luteal phase

We designed Evelyn’s 3-phase Routine to map directly to your cycle, including:

• mood support (tryptophan, B6, and magnesium)
• pain and inflammation reduction (omega-3s and curcumin)
• gut-hormone balance (probiotics, fibre, and Vitex)

🧪 Read Evelyn’s medical references 

 

Summary - what to eat in your luteal phase

Nutrient	Why it helps	Best sources
Magnesium	calms, reduces anxiety and eases cramps	spinach, pumpkin seeds, Evelyn's Revive products
B6	converts tryptophan to serotonin	chickpeas, oats, and bananas
Tryptophan	boost serotonin	turkey, tofu and eggs
Complex carbs	balances blood sugar and reduces cravings	sweet potato, lentils and brown rice
Omega-3	reduces inflammation and pain	salmon, flaxseed and chia
Probiotics	gut-brain support	kefir, sauerkraut, and Evelyn's Routine

 

Want a smarter way to support your cycle?

Evelyn’s supplement routine was designed with this phase in mind because it’s where most symptoms occur, and most support fails.

✨ Explore the Evelyn cycle-aware, evidence-based Supplement Routine

 

Related articles: 

• Read Evelyn’s guide on PMS, PMDD and nutrition: eating for your cycle
  

 

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.