As we get older, we learn that the menstrual cycle isn’t just about bleeding once a month, it’s a complex rhythm involving hormonal shifts, emotional tides, and energetic patterns. Tuning into each phase of the cycle can be deeply empowering, and herbs offer a beautiful way to support your body through every transition.
For many of us, tuning into our cycle and learning how to manage all the different side effects of it can feel daunting if not almost impossible. But what if we told you that it didn't always have to feel that way? Herbs offer a gentle yet powerful way to support the menstrual cycle by working in harmony with the body’s natural rhythms. Unlike quick-fix symptom suppressors, herbal remedies help restore balance at the root of it all by nourishing the nervous system, regulating hormones, supporting liver detoxification, and easing physical and emotional tension.
Herbs invite us to tune in rather than override, offering long-term, cyclical support that evolves with us over time. Whether you’re easing cramps, stabilizing mood, or encouraging a more regular cycle, herbs provide a grounded, natural and effective path back to rhythm, resilience, and reconnection with your body.
The Menstrual Phase
When: Days 1–5 (Approximately)
Focus: Release, rest, pain relief, nourishment
During the menstrual phase bleeding begins, hormones are at their lowest, and the body is in a natural state of letting go. This is a time to turn inward, nourish deeply, and ease physical discomfort. Some of our favourite herbs for supporting the mind and body during this phase are:
Cramp Bark (Viburnum opulus)
A go-to for painful cramps, this herb relaxes uterine muscles and reduces spasmodic pain.
Yarrow (Achillea millefolium)
An astringent, anti-inflammatory herb that supports heavy or clotty bleeding and tones the uterus.
Nettle (Urtica dioica)
Rich in iron, magnesium, and calcium, Nettle replenishes nutrients lost during bleeding and can defend against feelings of depletion and exhaustion.
Ginger (Zingiber officinale)
Warming and anti-inflammatory, Ginger soothes pain, eases nausea, and supports healthy circulation during menstruation.
The Follicular Phase
When: Days 6–14 (Approximately)
Focus: Rebuilding, hormonal support, energy restoration
After bleeding ends, estrogen begins to rise and the body prepares for ovulation. This is a phase of new growth, and the herbs here focus on replenishing, balancing, and toning.
Oatstraw (Avena sativa)
A deeply nourishing nervine and mineral tonic, Oatstraw supports emotional steadiness and physical rebuilding.
Red Clover (Trifolium pratense)
A phytoestrogenic herb that supports estrogen balance, liver detoxification, and skin clarity. Also used to gently promote fertility leading into the ovulation phase.
Shatavari (Asparagus racemosus)
A moistening, hormone-balancing root used in Ayurveda to support healthy estrogen levels, tissue repair, and reproductive vitality.
The Ovulation Phase
When: Days 15-20 (Approximately)
Focus: Fertility, intuition, hormonal peak, receptivity
Ovulation marks the energetic high point of the cycle. Libido may rise, communication flows easier, and the body prepares for possible conception. These herbs support clarity, circulation, and intuitive insight.
Mugwort (Artemisia vulgaris)
A traditional herb for supporting healthy ovulation, clearing pelvic stagnation, and opening the mind. Mugwort is beloved for its ability to help you tune into your intuition, for it's protective benefits as well as for its ability to support dreaming.
Holy Basil / Tulsi (Ocimum sanctum)
An adaptogen that balances stress hormones and supports mood, clarity, and endocrine harmony.
Raspberry Leaf (Rubus idaeus)
Tones the uterus, supports fertility, and provides gentle mineral support. Ideal for strengthening the uterine lining pre-luteal phase.
The Luteal Phase
When: Days 20–28
Focus: Progesterone support, PMS relief, grounding, mood balance
After ovulation, the body shifts into a progesterone-dominant state. This phase can bring PMS symptoms, mood swings, fluid retention, and fatigue. These herbs support emotional resilience and hormonal regulation.
Chaste Tree Berry / Vitex (Vitex agnus-castus)
Regulates the hypothalamic-pituitary-ovarian axis and encourages natural, balanced progesterone production. Best used long-term to ease PMS, irritability, and breast tenderness.
Motherwort (Leonurus cardiaca)
A deeply supportive herb for emotional volatility, rage, or anxious tension. Also acts as a heart tonic and can be used to soothe and balance the emotional and spiritual heart.
Lemon Balm (Melissa officinalis)
Calms the nervous system, lifts low mood, and helps ease digestive discomfort linked to hormonal shifts.
Dandelion Leaf (Taraxacum officinale)
A gentle diuretic and liver-supportive herb that helps relieve bloating, breast tenderness, and water retention.
Honourable Mentions
These herbs aren’t typically tied to a specific phase, but they’re valuable allies throughout the cycle depending on your individual needs:
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Skullcap – A nervine for tension, irritability, and restless sleep
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Passionflower – Excellent for racing thoughts and insomnia, especially premenstrually
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Linden – Calms emotional overwhelm and soothes the heart
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Chamomile – Gentle and reliable for bloating, cramps, and anxiety
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Burdock Root – Supports liver function and skin health, especially in hormonally-driven acne
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Rose – Cooling, heart-opening, and emotionally uplifting across the cycle
Final Thoughts
Your menstrual cycle is a powerful barometer of your overall health and vitality. Herbs don’t override your symptoms—they help you listen more closely to what your body is saying and respond with care.
Start small. Sip a tea during the phase it best supports, or add a tincture to your daily routine that supports you in a way that you feel you need most. Over time, you’ll develop your own rituals to support your mind and body throughout your cycle, allowing you to remain balanced, harmonized and in rhythm no matter which phase you're in.
As always, please use herbal remedies with care and consult a certified healthcare practitioner prior to use.
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