Energy Throughout the Menstrual Cycle: Why You Feel More Tired at Certain Time
It’s common to feel like your energy levels ebb and flow each month. Many women experience period fatigue, pre period fatigue, and general dips in energy that seem to follow a fairly predictable pattern. This isn’t just "bad mood" or “tiredness” — it’s rooted in the way your hormones interact with your metabolism, sleep, blood glucose and recovery. In this blog, I’ll explain the hormonal reasons behind energy changes, what typically happens in each phase of the cycle, and evidence-based nutrition tips you can use which may support better energy balance.
How Hormones Drive Energy Changes Across the Cycle
Your menstrual cycle is regulated by fluctuating levels of ovarian hormones. The main two are oestrogen and progesterone. These hormones influence multiple systems, including sleep quality, inflammation, metabolic rate, glucose balance and the neurotransmitters that are involved in fatigue and mood.
Research shows that physical and mental fatigue can vary across the cycle, with some data suggesting increased mental fatigue in the mid-luteal phase (that's the time just before menstruation). This is when progesterone and oestrogen are higher before they drop sharply and the period starts. Other studies highlight how menstrual symptoms in general — including fatigue — are very common and can impact sleep and recovery.
Together, these physiological changes can contribute to patterns like pre period fatigue and feeling more tired during your period.
Typical Energy Patterns Across the Menstrual Cycle
Although every person’s experience is unique, many women report similar trends in energy levels and so this is the "normal" pattern:
🩸 Menstrual Phase (Days 1–5): Lowest Energy
Energy tends to be lowest during menstruation due to low levels of both oestrogen and progesterone, blood loss and possible reductions in iron stores and disrupted sleep or pain/symptoms. This phase often demands more rest and gentler activity. Even though some women feel better early in this phase, fatigue is frequently reported
📈 Follicular Phase (Days 6–13): Increasing Energy
After menstruation, oestrogen begins rising. Rising oestrogen is linked to improved mood and elevated feelings of energy and motivation. This means that during the mid- to late-follicular phase, many women feel more capable of tackling tasks and workouts. This is a great time to start getting stuff done!!
💥 Ovulation (Around Day 14–16): Peak Energy
Around ovulation, oestrogen peaks. Many women feel most energised, confident and resilient during this time. This is a great window for higher intensity workouts and productivity. We often have a great mood and feel much more sociable and have a higher libido too.....this is natures way of helping us to reproduce!
🌙 Luteal Phase (Days 17–28): Gradual Energy Dip
After ovulation, progesterone rises and remains elevated before dropping just before your next period. Some women experience a gradual decline in energy leading up to menstruation which is often recognised as pre period fatigue. A lot of women feel much more hungry during the luteal phase too. A lot of other PMS or PMD symptoms start to appear around this time.
Progesterone can make you feel warmer and slightly more sluggish, and for some it disrupts sleep, which in turn may exacerbate the menstrual fatigue
....and then it all starts again!
Why Nutrient Intake Matters
There’s some evidence that nutrient intake correlates with menstrual symptoms, meaning what you eat may influence how intense symptoms are, and this includes energy levels. One such link is with increased consumption of UPF foods, another is with total calorie intake . There are other studies in this area.
Tips to Help Yourself
There are dietary and lifestyle things we can do to help at specific points in the cycle and things that we can do to help with general hormone balance.
At specific times:
During Menstruation
- Focus on eating iron rich foods (red meats, lentils, and dark green leafy greens)
- Focus on hydration
- Move your body but gently - some restorative yoga or stretching could work well
Up To And Including Ovulation
- Balanced meals with a good balance of complex carbohydrates and protein
- Eat the rainbow
- Get active
The Luteal Phase
- Work on blood glucose balance (lay off the sugar and focus more on protein)
- Eat magnesium rich foods such as nuts, seeds, 70%+dark chocolate
- Prioritise rest and reducing stress
- Adjust Intake Accordingly - It is okay to eat more during the luteal phase when you may naturally be hungrier.
For General Hormone Balance
- Maintain Stable Blood Sugar - Pair carbohydrates with protein and healthy fats to prevent dips and peaks in energy.
- Prioritise Iron & B Vitamins - Eggs, lentils, greens and dried fruits
- Eat Anti-Inflammatory Foods - Omega-3s (salmon, flaxseed), colourful vegetables and berries support cellular energy systems and recovery.
- Stay Hydrated - Even mild dehydration can feel like low energy or fatigue.
If you are struggling with your hormone balance and would like more tailored support I would love to work with you!
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Janet x