The Best Teas to Drink Through Every Phase of Your Menstrual Cycle

Simple sips to support how you feel, all month long.

At Pixie, we’re here for all the moments of your cycle—not just the ones where you reach for a pad or cup. Hormones shift week to week, and while that might sound complicated, small daily habits can make a big difference in how you feel.

One of our favorite tools? Tea. It’s simple, comforting, and—depending on what’s in your mug—can help ease cramps, reduce bloating, support energy, or wind you down.

Here’s a phase-by-phase guide to the best herbal teas for your menstrual cycle. Every pick here is chosen with intention: backed by tradition, aligned with how your body works, and easy to find at your local store or online.

Menstrual Phase (Days 1–5)

Focus: Comfort + relief

During your period, hormone levels drop and your uterus contracts to shed its lining. This can lead to cramps, low energy, and discomfort. These teas can help relieve common menstrual symptoms and support rest.

Best teas for your period:

• Ginger tea – Naturally anti-inflammatory and soothing. Helps ease cramps and nausea.
• Red raspberry leaf – A traditional favorite for menstrual health, it may reduce muscle tension and cramping.
• Chamomile tea – Known for calming the nervous system and aiding sleep, especially helpful if pain disrupts your rest.
• BONUS: During the menstrual phase magnesium can be a great buddy with any of these teas to support rest. Try Pixie Magnesium Spray for relaxation and cramp relief.

Follicular Phase (Days 6–13)

Focus: Energy + replenishment

After your period, estrogen begins to rise and energy usually improves. This is a good time to replenish nutrients lost during menstruation and support natural hormone metabolism.

Best teas to drink after your period:

• Nettle tea – High in iron and minerals like calcium and magnesium. A gentle way to boost daily nutrition.
• Green tea – Light caffeine and antioxidant-rich. Great if you're easing back into your routine and need a focus boost.
• Dandelion root tea – Supports digestion and liver function, which plays a role in hormone processing.

Ovulatory Phase (Days 14–16)

Focus: Balance + digestion

Ovulation marks the midpoint of your cycle. Estrogen peaks, and you might feel your most energetic—but some people also notice bloating or breakouts.

Best teas for ovulation:

• Spearmint tea – May help regulate hormonal breakouts by managing androgen levels (especially helpful for those with PCOS).
• Peppermint tea – Great for digestion, bloating, and general refreshment.
• Dandelion root – Still a great option here for supporting hormone metabolism through the liver.
• BONUS: Check out Pixie’s comprehensive guide on the ovulation phase to help understand what's happening in your body.

Luteal Phase (Days 17–28)

Focus: Calm + steady

This is the premenstrual phase—when progesterone rises and many experience PMS symptoms like mood swings, cravings, bloating, and fatigue.

Best teas for PMS and luteal phase support:

• Ginger tea – Helps with inflammation, cramps, and bloating.
• Cinnamon tea – May help stabilize blood sugar and reduce PMS mood swings.
• Chamomile tea – Calming and supportive of restful sleep, which can be harder to come by pre-period.

A Few Notes:

• These teas aren’t a strict prescription—use what works best for you.
• If you’re pregnant, breastfeeding, or on medication, check with your healthcare provider before adding new herbal teas to your daily routine.
• Most of these options are caffeine-free and easy to find in stores or online.

References

• Big Heart Tea Co. (n.d.). Cycle syncing with tea. Big Heart Tea Co. Retrieved May 19, 2025, from https://bighearttea.com/blogs/tea-news/cycle-syncing-with-tea

• EatingWell. (2023, March 8). Spices that can help PMS symptoms. EatingWell. Retrieved May 19, 2025, from https://www.eatingwell.com/spices-to-relieve-pms-symptoms-8384644

• Health.com. (2023, October 30). Can spearmint tea help balance hormones?. Health. Retrieved May 19, 2025, from https://www.health.com/spearmint-tea-8767811
• Myrtle & Maude. (2023, July 19). Best teas for the menstrual cycle. Myrtle & Maude. Retrieved May 19, 2025, from https://myrtleandmaude.com/blogs/news/best-teas-for-menstrual-cycle
• Real Simple. (2022, December 13). Chamomile tea benefits. Real Simple. Retrieved May 19, 2025, from https://www.realsimple.com/health/mind-mood/emotional-health/chamomile-tea-benefits
• Walk With Wildflowers. (n.d.). Tea cycling for hormone support. Walk With Wildflowers. Retrieved May 19, 2025, from https://www.walkwithwildflowers.com/tea-cycling
• Zapata, M. (2021, March 2). Seed & tea cycling for hormonal balance. Balance with Mariana. Retrieved May 19, 2025, from https://www.balancewithmariana.com/blog/seed-cycling-tea-cycling-for-hormonal-balance