Whether the teen in your life is dealing with mood swings, energy shifts or physical changes, the right nutrition can make a big difference. Here, we’ll break down what best works for their growing bodies – and we throw in a couple of essential lifestyle tips we’ve learned along the way – so they can feel their best, inside and out, at any time of the month.

Life cycle:13-19 years old.

Key foods: Focus on foods rich in omega-3s (like salmon and flaxseeds), antioxidants (berries and leafy greens) and ‘good fats’, like avocado and olives and fiber to help balance blood sugar and hormone levels.

Period tip: Increase the intake of iron-rich foods (such as spinach, beans, and red meat) and anti-inflammatory foods (like turmeric, ginger, and blueberries) to reduce cramping and maintain energy. Keeping blood sugar levels balanced is also essential, so as not to amplify hormonal changes. If craving a lot of sugar around that time of the month, this usually can be combated by eating more protein and good fats and adding in more low GI (or low ‘glycemic index’) treats, like dark chocolate.

Ovulation tip: Ovulation is key to being female and yet so many teens are not clued into their bodies natural rhythms. ​​Ovulation is the phase of your cycle when an egg is released from the ovary. This happens in the middle of the cycle. For teens, understanding ovulation is important because it is their most fertile time of the month and knowing this ensures they can take precautions. For example, in a 28-day cycle, ovulation typically happens around day 9-14. Consider the fertile window then to be about 5 to 7 days during each cycle (signs include clear discharge, cramping and tenderness). Aim for high-magnesium foods like pumpkin seeds, leafy greens and even a few squares of dark chocolate to support energy, reduce stress and assist in stabilising hormones during this time.

Menstrual products: Opt for natural, organic pads, tampons or period underwear to minimise exposure to chemicals and allow breathability.

General wellness: Add a little sea salt to water, as a natural electrolyte to help reduce cravings and dehydration linked to water retention. Gentle exercise such as walking or ocean swimming also helps, as does regular sleep to stabilise energy and mood during hormonal changes.

Some bite-sized teen 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. Especially be wary of the deodorants (opt for natural, aluminium-free types), fragrances and skincare your teen may be using and in terms of fabrics, it’s always better to wear 100% natural fabrications (as tricky as that can be!)

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 estrogen.

3. WelleCo’s Super Elixir™ and PMS Elixir can also assist teens over 16 years old with their everchanging bodies. 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 fats and hormonal balance: a review." Journal of Pediatric Endocrinology and Metabolism (2016), "Dietary Omega-3 Fatty Acids and Menstrual Cycle Health: A Review", Journal of Nutritional Biochemistry (2014), "Antioxidants in Menstrual Health: Implications for Fertility", Reproductive Biology and Endocrinology (2010), "Dietary Fats and Reproductive Hormones in Women", Human Reproduction Update (2013), "Nutrition and Menstrual Health: A Review of Dietary Approaches for Managing Menstrual Disorders", Nutrients (2019), "Magnesium Intake and Menstrual Cycle Disorders: The Role of Magnesium in Hormonal Regulation", Magnesium Research (2014).

Always read the label and follow directions of 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 Jannis Brandt on Unsplash