Teas for Each Phase of the Menstrual Cycle: Herbs, Benefits, and Rituals
Published on July 5, 2025
Herbal Teas and Rituals for Each Phase of the Menstrual Cycle
The menstrual cycle is not merely a monthly event—it is a sacred rhythm that echoes the cycles of the Moon, the seasons, and the tides. When we learn to live in harmony with its phases, we open the door to enhanced physical vitality, emotional balance, and spiritual alignment.
In many traditional cultures, each phase of the cycle was honored with specific foods, herbs, and rituals to support a woman’s energy, fertility, and intuition. Herbal teas are among the most accessible and effective tools for this, offering both physical nourishment and ceremonial depth.
Below you will find a phase-by-phase guide that combines:
- Physiological insight into hormonal shifts
- Specific herbal allies and their traditional uses
- Safety considerations for certain herbs
- Ritual practices to deepen self-connection
Follicular Phase: Renew and Energize
When: From the first day after menstruation until ovulation (approx. days 7–14)
Dominant Hormone: Rising estrogen
Energetic Quality: Springtime — emergence, optimism, expansion
This is a time of growing vitality. Estrogen boosts mood, motivation, and creativity. The body is replenishing iron lost during menstruation and preparing for ovulation.
Recommended Teas:
- Nettle (Urtica dioica) — Rich in iron, calcium, and magnesium; supports blood building and energy.
- Green Tea (Camellia sinensis) — Provides antioxidants, supports metabolism, and offers a gentle lift in mental focus.
- Lemon Balm (Melissa officinalis) — Calming yet uplifting, balances mood swings that can still linger after menstruation.
Optional Blends: Nettle + Lemon Balm for a mineral-rich yet soothing daily tonic.
Ritual Suggestion:
In the morning, brew your tea in a clear glass teapot so you can watch the herbs unfurl. As you sip, write down 3 seeds of intention for the cycle ahead. Visualize them sprouting within your body, just as follicles are preparing for release.
Ovulation Phase: Connect and Create
When: Mid-cycle (around days 12–16, depending on cycle length)
Dominant Hormones: Peak estrogen, LH surge
Energetic Quality: Summer — fullness, magnetism, radiance
Ovulation is a high-energy, outward-focused phase. Libido, sociability, and verbal expression often peak. From a spiritual perspective, this is a time of creative fertility—not only for conception, but for birthing ideas and projects.
Recommended Teas:
- Red Clover (Trifolium pratense) — Contains phytoestrogens that support hormonal balance and vitality.
- Jasmine Tea — Uplifts mood and invites joy; its scent is traditionally linked to love and attraction.
- Hibiscus (Hibiscus sabdariffa) — Refreshing, supports circulation, and adds a celebratory crimson color.
Optional Blends: Red Clover + Hibiscus for a vibrant, heart-opening infusion.
Ritual Suggestion:
Create a nature altar with fresh flowers, fruits, or symbols of abundance. As you drink your tea, speak aloud the qualities or relationships you wish to nourish. For more inspiration, see Nature Altars: A Living Practice of Devotion.
Luteal Phase: Ground and Reflect
When: From ovulation until menstruation begins (approx. days 17–28)
Dominant Hormone: Progesterone
Energetic Quality: Autumn — slowing down, preparing for inward turn
The luteal phase invites restoration, grounding, and discernment. Progesterone promotes calm, but if hormonal shifts are abrupt, PMS symptoms may arise—mood swings, bloating, or fatigue.
Recommended Teas:
- Chamomile (Matricaria chamomilla) — Calms the nervous system, supports digestion, and eases irritability.
- Peppermint (Mentha piperita) — Relieves bloating and digestive discomfort.
- Cinnamon (Cinnamomum verum) — Warms the body and supports stable blood sugar, helping with PMS cravings.
Optional Blends: Chamomile + Cinnamon for comfort on cool evenings.
Ritual Suggestion:
Brew your tea in a favorite ceramic mug. Light a single candle and spend 10 minutes journaling on:
- What feels complete this month?
- What am I ready to release?
- What am I grateful for?
Menstruation Phase: Rest and Renew
When: Days of bleeding
Dominant Hormones: Low estrogen and progesterone
Energetic Quality: Winter — stillness, release, renewal
Menstruation is a sacred pause, a chance to retreat and receive. Many ancient traditions considered this phase a time of heightened spiritual insight, with dreams and intuition particularly vivid.
Recommended Teas:
- Raspberry Leaf (Rubus idaeus) — Uterine tonic that eases cramps and supports muscle tone.
- Ginger (Zingiber officinale) — Warming, anti-inflammatory, and comforting for menstrual discomfort.
- Rose Petal (Rosa damascena) — Opens the heart, eases emotional heaviness, and adds a gentle floral note.
Optional Blends: Raspberry Leaf + Rose Petal for a nurturing, heart-centered infusion.
Ritual Suggestion:
Create a cocoon-like space with blankets and dim light. As you sip your tea, close your eyes and visualize all that no longer serves you flowing out with each exhale, mirrored by your body’s own release. For a deeper seasonal perspective, see Embracing Your Inner Seasons: Honoring Your Cycle Beyond Menstruation.
Safety and Sourcing Notes
- If you are pregnant, breastfeeding, or on medication, consult a qualified herbalist or healthcare provider before using certain herbs (especially red clover, peppermint, or high doses of green tea).
- Source herbs organically where possible to avoid pesticide residue.
- Loose-leaf herbs often retain more potency than pre-packaged tea bags.
Herbal Tea & Cycle Support — Extended Guide
| Phase | Energy & Focus | Herbal Allies | Key Benefits | Ritual Theme |
|---|---|---|---|---|
| Follicular | Growth & renewal | Nettle, Green Tea, Lemon Balm | Replenish minerals, enhance energy, support mood | Set intentions for growth |
| Ovulation | Creativity & connection | Red Clover, Jasmine, Hibiscus | Hormonal balance, joy, circulation | Celebrate abundance & attraction |
| Luteal | Grounding & reflection | Chamomile, Peppermint, Cinnamon | Calm PMS symptoms, aid digestion, warm the body | Release and express gratitude |
| Menstruation | Rest & renewal | Raspberry Leaf, Ginger, Rose Petal | Ease cramps, warm and comfort, open the heart | Retreat and restore |
By aligning herbal support and mindful ritual with your menstrual cycle, you create a monthly practice of self-honoring. Over time, you may notice not only fewer discomforts, but a deeper trust in your body’s wisdom and a stronger connection to the cyclical nature of life itself.
Discover your unique feminine archetype: Take our Archetype Quiz to receive a personalized PDF with rituals and practices to deepen your connection to your cycle and inner wisdom.