If you've ever noticed that your mood dips, cravings intensify, or irritability creeps in around the same time each cycle, you're far from alone. The luteal phase (the fortnight or so before your period) can bring noticeable changes to how you feel, both emotionally and physically. These shifts are largely driven by fluctuating oestrogen and progesterone, which in turn affect neurotransmitters like serotonin and dopamine.
While these hormonal ebbs and flows are entirely normal, they can still feel disruptive. The good news is that certain lifestyle habits, foods, and herbal approaches may help smooth out some of the bumps. One traditional ally that's been getting attention in this space is saffron, the crimson spice known for its use in kitchens and, increasingly, in wellness.
Understanding Your Menstrual Cycle
To understand why the luteal phase can feel so challenging, it helps to look at the bigger picture of your menstrual cycle. The cycle is typically divided into four main phases, each driven by shifting hormone levels that affect not just your reproductive system, but your mood, energy, and overall sense of wellbeing.
• Menstrual phase (Days 1 to 5): Your period begins as oestrogen and progesterone levels are at their lowest. You might feel tired and introspective as your body sheds the uterine lining. Energy tends to be lower, and rest becomes especially important.
• Follicular phase (Days 6 to 13): After your period ends, oestrogen begins to rise steadily. This is often when you feel most energised, creative, and sociable. Your mood lifts, motivation increases, and you may find it easier to take on new challenges or projects.
• Ovulatory phase (Days 14 to 16): Oestrogen peaks just before ovulation, and you may feel at your most confident and outgoing. Communication often feels easier, and you might notice increased mental clarity and physical energy during this brief window.
• Luteal phase (Days 17 to 28): This is the phase we're focusing on in this article. After ovulation, progesterone rises to prepare the body for a possible pregnancy. As both progesterone and oestrogen begin to decline towards the end of this phase, many people notice shifts in mood, energy, sleep, and appetite. It's also when PMS symptoms are most likely to appear.
Why the Luteal Phase Can Feel So Different
In the second half of your cycle, after ovulation, progesterone rises to support a potential pregnancy. As it declines again towards the end of the luteal phase, oestrogen follows suit. These hormonal shifts can influence your mood in tangible ways because oestrogen helps support serotonin production and activity in the brain. When oestrogen drops, some people experience lower serotonin levels, which may show up as feelings of sadness, irritability, or even anxiety.
At the same time, changes in blood sugar regulation, water retention, and the body's stress response (via cortisol) can add to the mix. The result? You might notice stronger cravings for sweet or carbohydrate-rich foods, difficulty sleeping, or a shorter fuse than usual. It's not your imagination, and it's not something you simply need to push through. It's biochemistry at work, and there are gentle, practical ways to support your body and mind during this phase.
How Saffron May Help With Emotional Wellbeing
Saffron is best known as a prized culinary spice, used for centuries in dishes from saffron rice to creamy risottos and comforting stews. But beyond its flavour and colour, saffron has a long history in traditional wellness practices, particularly for mood support. The active compounds in saffron, such as crocin and safranal, are thought to interact with neurotransmitter systems in the brain, particularly serotonin, dopamine and noradrenaline.
Researchers are exploring how saffron may support emotional balance, ease feelings of low mood, and help with stress resilience. While more research is needed, some studies have shown promising results for saffron's role in supporting mood during times of emotional fluctuation, such as during the luteal phase of the menstrual cycle.
Practical Ways to Add Saffron to Your Routine
One of the simplest ways to explore saffron's potential is through food. A pinch of saffron threads steeped in warm milk or water can be added to rice dishes, soups, porridge, or even a soothing cup of golden milk before bed. Saffron pairs beautifully with warming spices like cardamom, cinnamon, and ginger, and can bring both flavour and a sense of ritual to your meals.
You might try adding saffron to a pot of creamy vegetable soup during your luteal phase, or stirring it into a warming tea blend. Traditional recipes from Mediterranean and Middle Eastern cuisines often use saffron not only for its colour and taste but also for its historical role in supporting emotional wellbeing.
When Supplementing Makes Sense
While food-based saffron can be a lovely addition to your kitchen routine, most of the research exploring saffron's effects on mood has used standardised saffron extract at specific doses. This is where supplementation can offer more consistent and measurable support, particularly if you're looking to address mood symptoms more directly.
We recommend Napiers Spanish Saffron provides 30mg of clinically researched Affron® saffron extract per daily capsule. This extract is standardised to at least 3.5% Lepticrosalides®, the active compounds believed to support mood balance. It's also combined with B vitamins (B6, B12, and niacin), which contribute to normal psychological function and help reduce tiredness and fatigue.
Supplements offer precision and convenience, making it easier to track your intake and notice any changes over time. If you're already managing your diet, sleep, and stress but still feel that extra support would be helpful during your cycle, a saffron supplement may be worth considering.
Other Ways to Support Emotional Balance Through Your Cycle
Saffron is just one piece of the puzzle when it comes to supporting your wellbeing through the menstrual cycle. Hormone balance is influenced by a wide range of factors, and the most effective approach is usually a holistic one.
Consider these additional habits that can support emotional balance during your luteal phase and beyond:
• Blood sugar balance: Eating regular, balanced meals with protein, healthy fats, and fibre can help prevent energy dips and reduce cravings. Try pairing complex carbohydrates with protein to keep blood sugar steady.
• Magnesium-rich foods: This mineral supports nervous system health and mood regulation. Think leafy greens, nuts, seeds, whole grains, and dark chocolate.
• Gentle movement: Walking, yoga, or swimming can help ease tension and support circulation without overloading your system when energy is lower.
• Sleep hygiene: Prioritising rest, especially in the days before your period, can make a noticeable difference. Dim lights in the evening, avoid screens before bed, and create a calming wind-down routine.
• Stress management: Deep breathing, journalling, or simply spending time in nature can help regulate cortisol and soothe the nervous system.
• Herbal support: Alongside saffron, you might explore other traditional herbs like chamomile for calming, or evening primrose oil for hormonal comfort.
Building a supportive routine doesn't mean doing everything at once. Small, consistent changes tend to be more sustainable and kinder on your body than sweeping overhauls. Listen to what your cycle is telling you, and be gentle with yourself.
