A stable monthly cycle involves more than just regular menstruation. It shows that your hormones are in harmony and your body & mind are in sync.

Like many women, you may also experience discomfort that is considered normal in this context. This includes psychological symptoms such as mood swings or irritability, but also pain and water retention.

The good news: There are methods and measures that can help against these complaints!

By learning to better understand your cycle and specifically support your body in the different phases, you can reduce most complaints or even prevent them entirely.

Cycle Phases: What Happens When?

The average cycle is 28 days long and can typically be divided into four phases. But remember: Every body is different, so a cycle can sometimes last longer or shorter.*¹

• Phase 1: Menstruation (Day 1-5)

During menstruation, your body sheds the uterine lining, leading to bleeding. Your cycle and many associated symptoms are controlled by the female sex hormones estrogen and progesterone. These drop quite suddenly during bleeding, causing many women to feel tired and low in energy. Menstrual pain and cramps can also occur.*¹

• Phase 2: Follicular Phase (Day 6-13)

In this phase, the uterine lining rebuilds and the follicle matures. During this time, estrogen levels also rise. This increase leads to a good mood, more energy, and a higher libido. The window in which a woman is fertile also begins towards the end of the follicular phase.*¹

• Phase 3: Ovulation (Day 14)

This phase is known as ovulation, during which the egg is released and ready to be fertilized. In this short phase, estrogen levels reach their peak. However, it is possible to experience Mittelschmerz during this time, which are pains that feel similar to your period pains. Due to hormones, mood and energy levels often reach their peaks here.*¹

• Phase 4: Luteal Phase (Day 15-28)

In the luteal phase, the female body prepares for pregnancy if the egg is fertilized, otherwise for the end of the cycle. Progesterone rises during this time and estrogen slowly begins to fall again. Towards the end of the phase, both hormones already begin to decline. This is often when premenstrual symptoms such as irritability, cramps, and mood swings occur.*¹

Common Cycle Complaints and Their Causes

When your cycle gets out of balance, discomfort can easily arise. Most women experience this at least temporarily. The most common complaints include:

• Premenstrual Syndrome (PMS), which occurs with symptoms such as mood swings, irritability, cravings, and water retention towards the end of the luteal phase of the menstrual cycle.
• Cycle disorders, such as irregular bleeding or very light periods.
• Period discomfort during menstruation. This includes cramps and lower abdominal pain. Unnaturally severe menstrual pain may indicate dysmenorrhea.
• Sleep problems, exhaustion, depressive moods or hormonally induced skin problems.

The cause is often an imbalance between estrogen and progesterone, which is caused by stress, inflammation, mineral deficiencies (e.g. iron), or insufficient intake of important vitamins.

Naturally Relieving Cycle Complaints and PMS

• Chaste Tree (Vitex agnus-castus)

An extract is obtained from the plant that has been used for centuries to support the female cycle. It has high potential to improve PMS symptoms and provide relief for mood swings, headaches, breast tenderness, etc.*²

• Magnesium + Vitamin B6

This combination is particularly effective against PMS symptoms such as irritability, water retention, and anxiety.*³

• Ashwagandha

Ashwagandha is one of the adaptogens. It can help you reduce stress and mitigate cortisol spikes; all factors that exacerbate hormonal fluctuations. Thus, the root extract can stabilize the cycle and alleviate complaints.*⁴

• Iron

Iron is essential for your body, especially when blood loss increases during bleeding. An iron deficiency can lead to fatigue, exhaustion, and increased PMS‐symptoms.*⁵

• B1 & B3

B vitamins like B1 and B3 are involved in metabolic pathways that regulate hormones, energy, and nerve functions. Therefore, an adequate intake of these vitamins is essential to ensure an optimally functioning and balanced cycle.*⁶

• Ginger Extract

The extract is known for its effect on pain and inflammatory processes. It has been studied as a remedy for menstrual cramps and lower abdominal discomfort and has great potential to reduce period pain.*⁷

These are minerals, vitamins, and herbal remedies that can act against PMS symptoms and thus bring more peace into your everyday life. You can now easily take them all in just one shot with our Cycle Support.

What You Can Integrate into Your Daily Life to Promote a Healthy Cycle

To support hormonal balance, proven behaviors help. You have probably heard them often in connection with health topics. This is not surprising, because a healthy body is the alpha and omega for a balanced and symptom-free cycle.

Fundamentally, it is important to eat a varied and balanced diet in the form of regular meals. Healthy fats, complex carbohydrates and sufficient fruits and vegetables are essential for a balanced hormone household.

Furthermore, it is particularly important to pay attention to your mental balance and to have good stress management. This includes a healthy sleep rhythm, for one thing. But practices such as meditation, yoga, and breathing exercises can also help to reduce stress.

If you then exercise regularly and drink enough, you have already done a lot for your hormone balance. But we also have a few tips for you that are tailored to the individual phases.

Phase-Dependent Tips

• Menstruation

In this phase, it helps to allow yourself some rest. Many women have a lower need for social contact. If you are one of those affected, give in to this feeling and take time for yourself. Especially here you can fall back on proven relaxation techniques and integrate light exercise like yoga.*⁸

• Follicular Phase

You can further boost your natural energy during this phase. It helps to consume plenty of protein and get enough sleep. This time is also perfect for increasing workout intensity if you enjoy exercising.*⁹

• Ovulation

During this phase, light, fresh meals are particularly beneficial. Plenty of fluids and low stress levels also help you balance your hormones. This phase is perfect for integrating intense and heavy workouts if you like to exercise.*¹⁰

• Luteal Phase

Be careful not to consume too many carbohydrates, optimize your sleep, and incorporate more relaxing movements. Your body slowly reduces its energy level and prepares for the next phase, in which it is fully occupied with itself.*¹¹

 

Cycle Support: Your companion through all phases

With all this knowledge, we have developed our Cycle Support to help you with physical and psychological discomfort. It is designed to relieve PMS symptoms and cycle fluctuations and contains these proven ingredients:

• Chaste tree (Mönchspfeffer) which is often used for fluctuating moods and breast tenderness.
• Ashwagandha to reduce your stress and stabilize your hormones.
• Ginger extract traditionally used against cramps & physical discomfort.
• Iron & Magnesium against fatigue and to prevent iron deficiency due to blood loss. Vitamins B1, B3, B6 for energy, nerves & to support your metabolism. 

Thus, the product not only serves as targeted support for women with PMS. It also helps you to naturally stabilize your cycle and maintain a consistent energy level. The product's liposomal formula makes it easier for your body to absorb the natural ingredients, thereby increasing their effectiveness.

Sources:

*¹: Cleveland Clinic. (2022, September 12). Menstrual cycle (normal menstruation): Overview & phases. In Cleveland Clinic Health Library. Retrieved on 31.03.2026 from https://my.clevelandclinic.org/health/articles/10132-menstrual-cycle (my.clevelandclinic.org)

*²: der-niedergelassene-Arzt. (2026, January 11). Premenstrual syndrome: Chaste tree relieves symptoms. Der Niedergelassene Arzt. Retrieved on 31.03.2026 from https://www.der-niedergelassene-arzt.de/medizin-und-forschung/details/praemenstruelles-syndrom-evidenzbasierte-phytotherapie-lindert-beschwerden/1 (der-niedergelassene-arzt.de)

*³: De Souza, M. C., Walker, A. F., Robinson, P. A., & Bolland, K. (2000, March). A synergistic effect of a daily supplement for one month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. Journal of Women’s Health & Gender-Based Medicine, 9(2), 131-139. https://doi.org/10.1089/152460900318623 (pubmed.ncbi.nlm.nih.gov)

*⁴:Albalawi, A. A., et al. (2025). Dual impact of Ashwagandha: Significant cortisol reduction but no effects on perceived stress — a systematic review and meta-analysis. Nutritional Health. December. https://doi.org/10.1177/02601060251363647 (pubmed.ncbi.nlm.nih.gov)

*⁵: Verdon, P-H., Cook, J-M., Galan, P., et al. (2012). Effect of iron supplementation on fatigue in non‐anemic menstruating women with low ferritin: A randomized controlled trial. Annals of Internal Medicine, 156(11), 797-806. https://doi.org/10.7326/0003-4819-156-11-201206050-00006 (pmc.ncbi.nlm.nih.gov)

*⁶: Liu, J., & Subramanian, P. (2022). The B-complex vitamins related to energy metabolism and their role in exercise performance: A narrative review. Science & Sports, 36(6), 433-440. https://doi.org/10.1016/j.scispo.2020.11.007 (ScienceDirect) (sciencedirect.com)

*⁷: Moshfeghinia, R., Salmanpour, N., Ghoshouni, H., Gharedaghi, H., Zare, R., Cramer, H., & Heydarirad, G. (2024, November). Ginger for pain management in primary dysmenorrhea: A systematic review and meta-analysis. Journal of Integrative & Complementary Medicine, 30(11), 1016-1030. https://doi.org/10.1089/jicm.2023.0799 (pubmed.ncbi.nlm.nih.gov)

*⁸: The Effect of Yoga on Menstrual Disorders: A Systematic Review. (2016). Journal of Evidence-Based Complementary & Alternative Medicine, 21(3), 1-14. https://doi.org/10.1089/acm.2016.0363 (pubmed.ncbi.nlm.nih.gov)

*⁹: Kissow, J., et al. (2022). Effects of follicular and luteal phase-based menstrual cycle resistance training on muscle strength and mass. Sports Medicine, 52(12), 2813-2819. https://doi.org/10.1007/s40279-022-01679-y (pubmed.ncbi.nlm.nih.gov)

*¹⁰: Rose, A. (2021, May 18). Cycle workouts with your cycle: How female hormones affect exercise. Healthline. Retrieved on 2026-03-31 from https://www.healthline.com/health/fitness/female-hormones-exercise (healthline.com)

*¹¹: 1. Kim, A. E., et al. (2019, March 23). In healthy young women, sleep quality varies throughout the menstrual cycle. Endocrine Society Press Release. Retrieved on 31/03/2026 from https://www.endocrine.org/news-and-advocacy/news-room/2019/endo-2019--in-healthy-young-women-sleep-quality-varies-throughout-the-menstrual-cycle (pubmed.ncbi.nlm.nih.gov) (endocrine.org); 2. Baker, F. C., & Lee, K. A. (2018). Menstrual Cycle Effects on Sleep. Sleep Medicine Clinics, 13(3), 283–294. https://doi.org/10.1016/j.jsmc.2018.04.002 (pubmed.ncbi.nlm.nih.gov) (pubmed.ncbi.nlm.nih.gov); 3. Ko, C-H., Yen, C-F., Long, C-Y., Kuo, Y-T., Chen, C-S., & Yen, J-Y. (2015, June). The late-luteal leptin level, caloric intake and eating behaviors among women with premenstrual dysphoric disorder. Psychoneuroendocrinology, 56, 52-61. https://doi.org/10.1016/j.psyneuen.2015.03.002 (pubmed.ncbi.nlm.nih.gov) (pubmed.ncbi.nlm.nih.gov)