Menstrual Phase
Nutrition Guide
Anti-inflammatory nutrition for your period
Understanding the Menstrual phase
Your period begins when progesterone and oestrogen drop. The uterine lining sheds, prostaglandins trigger cramps, and iron is lost through bleeding. Your body's nutritional needs are at their most specific right now — and most apps completely ignore them.
What your macros should look like in the Menstrual phase
Maintain — around 1.6–1.8g per kg. Protein helps stabilise blood sugar and supports tissue repair.
Moderate. Complex carbs (oats, sweet potato, legumes) help serotonin production and ease mood dips.
Prioritise omega-3s. Anti-inflammatory fats from fatty fish, flaxseed and walnuts directly counter prostaglandin activity.
What your body needs most right now
Replenishes losses from menstrual bleeding. Particularly important for heavy periods.
Relaxes uterine muscles. Clinically shown to reduce period cramp severity.
Counter prostaglandin activity — the hormones that cause cramping and inflammation.
Supports immune function and reduces inflammatory markers during menstruation.
Helps regulate mood and reduce PMS symptoms that often carry into day 1–2.
Foods to eat more of
High omega-3s directly reduce prostaglandin-driven inflammation and cramping.
Iron + magnesium + vitamin C in one food. The vitamin C boosts iron absorption.
Rich in magnesium and iron. One of the few cravings that's actually useful.
Plant-based iron plus fibre to stabilise blood sugar and ease digestive symptoms.
Anti-inflammatory. Studies show ginger reduces period pain comparably to ibuprofen.
Curcumin suppresses prostaglandin synthesis and reduces systemic inflammation.
Complex carbs that raise serotonin gradually — mood support without the sugar crash.
Zinc and magnesium in a convenient snack. Good for cramps and immune support.
Foods to cut back
Worsens inflammation, disrupts sleep, and depletes magnesium.
Spikes prostaglandin production. Makes cramping and mood swings worse.
Constricts blood vessels and can intensify cramps. Consider cutting or switching to matcha.
Causes water retention and worsens bloating.
Working out in the Menstrual phase
Low-to-moderate intensity works best. Walking, yoga, and light strength training are well-tolerated. High-intensity output on days 1–2 is counterproductive for most people — Oli factors this into its calorie targets.
What Oli does automatically for you
Reads your period start date from Apple Health automatically — no manual logging.
Shifts calorie targets down 5–8% for the first few days of your cycle.
Increases iron and magnesium targets during menstruation.
Flags anti-inflammatory foods when you log meals during your period.
Connects to Whoop recovery data so it knows when you're fatigued and adjusts further.
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