Align Hers Wellness

Luteal Phase Support

Lifestyle, nutrition, and nervous system support for your luteal phase

Progesterone rises and then falls. Attention turns inward, detail work feels natural, and the body asks for more calories, warmth, and steadiness.

1. Nourish

Balanced meals throughout the day
Eating enough (no restriction)
Stable blood sugar
Magnesium-rich foods
Iron-rich foods
Omega-3 fatty acids
Complex carbohydrates
Vitamin B6 support
Reduce excess salt
Stay hydrated
Warm, comforting meals

Progesterone rises, metabolism ticks up, and your body genuinely needs more fuel — often 100–300 extra calories a day. Under-eating here is the most common cause of the cravings, irritability, and 3pm crashes blamed on PMS. Build every meal around protein, fiber, and fat to hold blood sugar steady, and include complex carbohydrates like sweet potato, oats, or squash, which support serotonin and calm sugar cravings. Magnesium eases cramps and sleep trouble; B6 supports mood; omega-3s reduce inflammation. Cut back on excess salt and stay well hydrated to limit bloating, and let meals be warm and comforting rather than raw and cold.

2. Move

Gentle movement
Walking, yoga, or pilates
Lower intensity workouts
Move in ways that feel supportive, not depleting

Strength dips slightly, core temperature is higher, and recovery takes longer, so intensity should come down as the phase progresses. Walking, pilates, yoga, and moderate strength work with lighter loads keep circulation and mood up without adding stress your body has to recover from. Pay attention to how you feel the day after a workout, not just during it — soreness that lingers is your signal to pull back. The goal is supportive movement, not proving anything.

3. Rhythm + Routine

Prioritize rest
Consistent routine
Track your cycle
Limit excess caffeine
Support your natural cycle

Structure is your friend when mood and focus wobble. Keep wake time, meals, and bedtime consistent so your body isn't managing extra variables. Batch the detail-oriented, finishing-up work here — the luteal brain is excellent at editing, tidying loose ends, and spotting what's off. Watch caffeine, which hits harder now and can amplify anxiety and disrupt sleep; move your last cup earlier rather than eliminating it. Log symptoms so you can distinguish a normal luteal dip from something worth raising with your provider.

4. Nervous System + Rest

Stress management
More alone time
7–9 hours of quality sleep
Create space to slow down

This is when the nervous system needs the most protection. Stress hormones interact with progesterone, so a hard week here feels harder than the same week two phases ago. Guard 7–9 hours of sleep, take real alone time without apology, and lower the bar on optional commitments. Simple practices help most: a walk without your phone, slow breathing before bed, journaling to get the swirl out of your head. Slowing down now is what lets you start the next cycle without running on empty.

Supplement support

Clean, considered formulas that pair with this phase.

Shop the essentials →

Recommended for Luteal

Coming soon

Restore

Restore is our luteal phase support — formulated for the second half of your cycle, when your body asks for calm, steadiness, and deeper rest. - Mood balance through the premenstrual window - Gentle bloating and water-retention relief - Hormone support for a smoother luteal phase - Restful sleep and normal, even energy 60 capsules. Take daily from ovulation through the start of your period, or whenever your body needs a softer landing. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

$34.99

Coming soon

Recover

Magnesium + Arnica Evening Body Spray — a calming nighttime recovery ritual. Mist onto legs, shoulders, and anywhere that feels tight for topical relaxation, post-activity comfort, and a gentle wind-down before bed. 4 fl oz / 118 mL.

$39.99

Coming soon

Focus

Hormone-aware focus support for healthy brain function and calm energy. Focus helps you stay on goal with sharper attention, mental clarity, and working memory — plus caffeine-free energy that won't leave you jittery or wired. Goal & attention support* Mental clarity* Working memory* Caffeine-free energy* Dietary supplement. 60 capsules.

$34.99

Coming soon

Nourish Daily Greens

Nourish Daily Greens is your daily dose of plant variety, antioxidants, and digestive support in one clean scoop. Made for women who want to feel energized, balanced, and nourished from the inside out — no matter what phase of life they're in. Key benefits: - Daily plant variety for whole-body nourishment - Antioxidant support for healthy aging and vitality - Gentle digestive support and healthy metabolism - Clean, earthy formula that blends easily into your morning routine How to use: Mix one scoop into water, your favorite smoothie, or a plant-based milk daily. Best enjoyed as part of your morning ritual.

$44.99

Coming soon

Protein + Collagen Vanilla

A complete protein and collagen powder for daily recovery, connective tissue support, healthy aging, and hair, skin, and nail strength. - Complete protein for muscle recovery and satiety - Collagen peptides for connective tissue, skin elasticity, and joint support - Supports healthy hair, skin, and nails - Hormone-friendly and designed for women’s bodies - Smooth vanilla flavor that blends easily into any routine

$54.99

Coming soon

Protein + Collagen Chocolate

A complete protein and collagen powder for daily recovery, connective tissue support, healthy aging, and hair, skin, and nail strength — now in a rich chocolate flavor. - Complete protein for muscle recovery and satiety - Collagen peptides for connective tissue, skin elasticity, and joint support - Supports healthy hair, skin, and nails - Hormone-friendly and designed for women’s bodies - Rich chocolate flavor that blends easily into smoothies, oats, or water

$54.99

The Luteal bundle

Everything we recommend for this phase, together in one purchase — 15% off the individual prices.

Bundle & save 15%

Luteal Phase Bundle

Calm, focus, and comfort as your body slows down.

What's inside

Restore$34.99
Magnesium-forward calm for the slower, more sensitive luteal days.
Grounded$34.99
Adaptogenic support for stress load, mood dips, and sleep quality.
Focus$34.99
Clean, calm focus for the days when concentration feels harder.

$104.97$89.22

@AlignHers