Menstrual Cycle Hormone Chart: What Happens to Your Hormones in Each Phase

Updated February 2026

Understanding your menstrual cycle can help explain many of the physical and emotional changes you experience throughout the month.Hormones rise and fall across the cycle, influencing everything from energy levels and mood to digestion, cravings and appetite.

A menstrual cycle hormone chart makes these changes much easier to visualise.

Below, we’ll break down the key hormones involved and what happens during each phase of your cycle.

Menstrual Cycle Hormone Chart

The menstrual cycle typically lasts around 28 days, although anywhere from 21–35 days can be normal.

The main hormones involved are:

• Oestrogen

• Progesterone

• Luteinising hormone (LH)

• Follicle-stimulating hormone (FSH)

Below is a simplified menstrual cycle hormone chart showing how these hormones change across the cycle.

Cycle Phase	Days (approx.)	Oestrogen	Progesterone	LH	FSH	What’s Happening
Menstrual Phase	1–5	Low	Low	Low	Slight rise	The uterine lining sheds and menstruation begins.
Follicular Phase	1–13	Rising	Low	Stable	Stimulates follicles	The body prepares an egg for ovulation. Energy levels often increase.
Ovulation	~14	Peak	Low	Sharp surge	Small rise	The ovary releases an egg. Fertility is highest.
Luteal Phase	15–28	Moderate	Rising then falling	Low	Low	Progesterone dominates, preparing the body for possible pregnancy.

What Happens in Each Phase of the Menstrual Cycle

1. Menstrual Phase

The menstrual phase begins on the first day of bleeding.

During this stage:

• Oestrogen and progesterone are both low

• Energy levels may feel lower

• Some women experience cramps or fatigue

This phase is often when the body benefits from rest, gentle movement and iron-rich foods.

2. Follicular Phase

After menstruation ends, the follicular phase continues.

Hormonal changes include:

• Gradual rise in oestrogen

• FSH stimulating follicle development in the ovaries

Many women notice:

• Increased focus

• Improved energy

• Better mood

This is often a great time for new routines or higher-intensity exercise.

3. Ovulation

Ovulation occurs when the ovary releases an egg.

Key hormonal changes include:

• A surge in luteinising hormone (LH)

• Peak oestrogen levels

This phase often brings:

• Increased energy

• Higher libido

• Improved confidence and sociability

Ovulation typically occurs around the middle of the cycle, though timing can vary.

4. Luteal Phase

After ovulation, progesterone becomes the dominant hormone.

Progesterone helps prepare the body for pregnancy.

During the luteal phase many women notice:

• Increased hunger

• Sugar cravings

• Lower energy

• PMS symptoms

These changes are often linked to progesterone and blood sugar fluctuations.

If cravings become strong during this phase, you may find this article helpful.

Why Understanding Your Hormone Cycle Matters

Tracking the phases of your menstrual cycle can help you:

• Understand mood changes

• Recognise patterns in energy levels

• Manage PMS symptoms

• Support fertility

• Adjust nutrition and exercise

Hormones influence far more than reproduction—they impact metabolism, digestion and appetite too.

You can learn more about how food affects hormones in this guide:→ (Internal link to Eating for Healthy Hormones blog)

Quick Reference: Hormone Patterns Across the Cycle

🟢 Menstrual phase: Hormones lowest

🟢 Follicular phase: Oestrogen rising

🟢 Ovulation: Oestrogen peaks, LH surge

🟢 Luteal phase: Progesterone dominant

Understanding these patterns helps explain why you may feel different week to week.

Summary

Hormones fluctuate throughout the menstrual cycle, influencing many aspects of physical and emotional health.

Using a menstrual cycle hormone chart can help you better understand what’s happening in your body each week.

When you understand your hormone patterns, it becomes much easier to support your body with the right nutrition, lifestyle habits and self-care strategies.

Ready to Better Understand Your Hormones?

I help women:

• Understand hormone changes

• Manage PMS symptomsI

• mprove energy and cravings

• Support hormone balance through nutrition

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