Whether you're navigating hormonal changes, dealing with energy fluctuations, or just trying to feel your best, the right nutrition can make all the difference, especially during those all-important fertile years. In this guide, we’ll share what to eat, so you can nourish your body from within, every day of the month.

Life cycle:20 - 40 years old.

Key foods: Prioritise healthy fats (avocado, olive oil, nuts, olives and seeds), cruciferous vegetables and organic or wild, responsibly-sourced protein to support hormone production and balance. You can also use veggie based proteins like lentils or chickpeas/hummus.

Ovulation tip: Incorporate zinc-rich foods like chickpeas, lentils, and pumpkin seeds to support progesterone and aid egg quality.

Menstruation tip: Magnesium-rich foods (avocado, papaya, blackberries, almonds, leafy greens) can help with muscle relaxation, which can potentially reduce cramps. Epsom salt and magnesium baths are also great, as is ocean swimming to boost magnesium levels. WelleCo's Evening Elixir can also support this life cycle as it contains 40% of the Australian magnesium recommended daily intake.

General wellness: Maintain regular, moderate exercise, like walking, yoga or pilates, to improve blood flow and manage stress.

Some additional quick tips:

1. Everyday items like beauty, hygiene and household items can disrupt hormones, so it’s best to opt for organic or ‘planet safe’ versions.

2. Be aware of using plastics (water bottles, tupperware etc) as they can disrupt hormones. Opt for glass instead. Steam and enjoy lots of green and cruciferous vegetables (broccoli, cabbage and kale) as they contain Indole-3-Carbinol,which can help the liver metabolise oestrogen.

3. WelleCo’sSuper Elixir™ andPMS Elixir can help support your cycle. For example, WelleCo’s daily Super Elixir™ supports energy production and vitality, while our PMS Elixir supports healthy hormone balance and relieves symptoms of premenstrual tension including bloating, mood swings, headaches, breast tenderness and mild fluid retention.

Sources: "Dietary Fat Intake and Reproductive Health: Implications for Fertility," Fertility and Sterility (2011), "The Impact of Antioxidants on Reproductive Health: Implications for Fertility," Journal of Human Reproductive Sciences (2012), "Omega-3 Fatty Acids, Inflammation, and Reproductive Health," Reproductive Biology and Endocrinology (2010), "Nutrition and Fertility: A Review of Key Dietary Components and Their Role in Hormonal Regulation," Journal of Human Nutrition and Dietetics (2016), "The Role of Magnesium in Hormonal Regulation and Reproductive Health," Magnesium Research (2017), "Dietary Patterns and Reproductive Hormone Levels in Women: A Systematic Review," Human Reproduction Update (2016), "Nutritional Interventions for Female Reproductive Health: A Comprehensive Overview of Dietary Approaches for Fertility," Fertility and Sterility (2019), "The Role of Fiber in Hormonal Balance and Fertility," Journal of Clinical Endocrinology & Metabolism (2014).

Always read the label and follow directions for use. The information in this article is not intended to be taken as medical advice. We recommend consulting your Healthcare Professional for advice on your supplement routine.

Photo by Brooke Lark on Unsplash