Best Teas for Every Phase of Your Cycle

Herbs that offer support during, before and after your menstrual cycle

Our cycles shape so much more than we often give them credit for—our mood, our energy, and even our ability to bounce back day to day. Instead of fighting these shifts, we can learn to work with them. Herbs and teas are a simple, nourishing way to honor each phase of your cycle and give your complex-feeling body simple things it is really asking for.

Below I’ve shared a few of my favorite teas to sip on throughout the month, matched to each phase of the menstrual cycle. My hope is that this gives you a bit of clarity—and a small routine that brings comfort and relief in the months ahead!

Menstruation (Days 1–5): Raspberry Leaf Tea

When bleeding begins, your body is shedding and releasing. Energy is often lower, and cramps can be in the spotlight. Raspberry leaf tea is traditionally used to support uterine health, ease cramping, and replenish minerals like iron, magnesium, and calcium that are being lost. Think of it as grounding and strengthening for your body at its most tender stage.

Why it helps:

• Tones and nourishes uterine muscles

• Replenishes iron and minerals

• Naturally eases menstrual cramps

Follicular Phase (Days 1–12): Spearmint Tea

The follicular phase is all about fresh energy—your body is preparing eggs and hormones are starting to build. Spearmint tea can be super useful here, helping balance hormone fluctuations by lowering excess testosterone and encouraging the rise of estrogen that prepares for ovulation. It’s refreshing, light, and helps match the renewed energy this phase often brings.

Why it helps:

• Supports hormonal balance

• Promotes clarity and steady energy

• Refreshing and uplifting in taste and effect

Ovulation (Around Days 13–15): Milk Thistle Tea

Ovulation is the big surge—the body releases an egg, and estrogen and luteinizing hormone peak. During this time, your liver works hard processing the extra hormones. Milk thistle tea is known for its gentle detoxifying properties, helping the liver do its job more efficiently. It’s like giving your body a little extra housekeeping support during this energetic (and often overwhelming) phase.

Why it helps:

• Supports liver detoxification

• Helps clear excess hormones

• Protects and nourishes liver function
  

Luteal Phase (Days 16–28): Lemon Balm or Chamomile Tea

After ovulation, progesterone rises and then drops before menstruation begins again. This is often when PMS symptoms show up—irritability, bloating, anxiety, or mood swings (I see you). Calming teas like lemon balm or chamomile help soothe the nervous system, ease tension, and bring more peace to the premenstrual days.

Why it helps:

• Calms mood swings and irritability

• Relieves bloating and digestive tension

• Supports deeper rest and relaxation

Closing Reflection

Tracking your cycle can be more than a fertility tool—it can also be a form of self-care. Pairing teas with each phase adds a layer of meaning to your daily rituals and helps you reconnect with your body. Whether you choose to sip raspberry leaf while curled under a blanket, or chamomile before bed during PMS, these simple practices help you honor your body instead of pushing against it.

Tip: You don’t need to be exact with the days—tune into your symptoms and let your body tell you what it needs.

Safety Note

Always listen to your body first. These herbs are generally safe but may not be right for everyone. If you’re pregnant, breastfeeding, or on medication, check with your healthcare provider before trying new herbal teas.

Sources

• Romm, A. (2010). Botanical Medicine for Women’s Health. Churchill Livingstone. ➤ Clinical reference on how herbs support women’s health, including menstrual cycles and hormonal balance.

• Gladstar, R. (1993). Herbal Healing for Women. Fireside/Simon & Schuster. ➤ Practical guide with traditional herbal remedies for each phase of the menstrual cycle.

• “Benefits of Raspberry Leaf Tea.” Medical News Today, 2019. ➤ Overview of raspberry leaf’s nutritional profile and its use for menstrual support.