Menstruation happens and it’s actually pretty remarkable. The female body is capable of supporting new life, yet this natural biological process still carries unnecessary stigma. In reality, it is simply a normal rhythm of the body. Every woman experiences the cycle differently, but the overall pattern follows four distinct hormone-driven phases: the menstrual phase (days 1–6), follicular phase (days 7–14), ovulation (around day 14), and the luteal phase (days 14–28). Together, these phases prepare the body for potential pregnancy by maturing and releasing an egg while building the uterine lining. Emerging research suggests that certain functional mushrooms like those found in Brain Wave’s mushroom formulation may offer benefits for supporting each phase of the menstrual cycle by helping regulate inflammation, stress responses, and hormonal balance. Let’s look at the science behind how mushrooms may help at each phase of the menstrual cycle.
Menstrual Phase (days 1–6): Aiding recovery and supporting immunity
During menstruation, the body sheds the uterine lining, which can trigger inflammatory signaling and fatigue. This often comes with intense uterine contractions experienced as painful cramps. Triterpenes are potent bioactive molecules found in medicinal mushrooms, most notably in reishi (https://pubmed.ncbi.nlm.nih.gov/36671409/) and chaga (https://pubmed.ncbi.nlm.nih.gov/29953348/). These compounds have been shown to act as natural muscle relaxants (https://pubmed.ncbi.nlm.nih.gov/38726163/), which can help ease uterine cramping. These mushrooms also reduce oxidative stress, helping the body recover more efficiently.
During this time, estrogen and progesterone are at their lowest making it common to feel physically drained. Supporting your body with natural energy can ease fatigue and increase motivation. Cordyceps has been widely studied for its effects on cellular energy production, particularly through its influence on ATP generation and oxygen utilization to help sustain energy and build momentum (https://pubmed.ncbi.nlm.nih.gov/33312018/).
Immune support is also important in this phase. Turkey tail is particularly rich in β-glucans and antioxidant polyphenols known to support immune regulation (https://pubmed.ncbi.nlm.nih.gov/35215831/), thus supporting immune balance and recovery during menstruation.
Follicular Phase (days 7–14): Increasing energy and cognitive clarity
Following menstruation, estrogen levels begin to rise as the body prepares for ovulation. This is accompanied with increased mental acuity, creativity, and drive. Supporting mitochondrial activity for energy and brain health may help maintain this momentum. As mentioned above cordyceps can boost energy through increased ATP production. Meanwhile, lion’s mane contains unique compounds called erinacines and hericenones that stimulate the production nerve growth factor (NGF) in the brain (https://pubmed.ncbi.nlm.nih.gov/40284172/), supporting neuronal health and cognitive function while vaporizing brain fog (https://www.sciencedirect.com/science/article/pii/S1756464624001221). Cortisol is a key stress hormone that fluctuates during the menstrual cycle, but is generally higher during the follicular phase (https://pubmed.ncbi.nlm.nih.gov/29605399/). Reishi can reduce cortisol levels to reduce stress and anxiety associated with these hormonal shifts (https://pubmed.ncbi.nlm.nih.gov/37305093/). Together, these mushrooms may help sustain energy, sharpen focus, and promote a calmer mental state when you are at peak performance.
Ovulation (around day 14): Balancing metabolism and immunity
Ovulation represents the highest estrogen levels and the release of a mature egg from the ovary. It is characterized by high energy and confidence, but is also a time when your immune system is temporarily suppressed (https://pmc.ncbi.nlm.nih.gov/articles/PMC12688960/). During this window, metabolic activity is tightly regulated to support reproductive processes. Maitake has been shown to support metabolism and glucose regulation (https://pubmed.ncbi.nlm.nih.gov/14577612/), particularly through its well-studied β-glucan-rich D-fraction (https://pubmed.ncbi.nlm.nih.gov/27892708/; https://pubmed.ncbi.nlm.nih.gov/11207456/). Maintaining metabolic stability and immune balance may be beneficial during this hormonally active period. The addition of other mushrooms like turkey tail and chaga to your ovulatory phase further fortifies your defenses when your body needs it most.
Luteal Phase (days 14–28): Regulating stress and balancing hormones
Progesterone initially rises during this phase to prepare for potential pregnancy. If fertilization does not occur, progesterone and estrogen levels decline as the body winds down, leaving women feeling more introverted, sensitive, and fatigued. Many also experience premenstrual syndrome (PMS), characterized by irritability, cravings, anxiety, and sleep disturbances.
Reishi is known as the “mushroom of immortality,” and has long been recognized as an adaptogenic mushroom that helps regulate the body’s stress response. Its triterpenes and polysaccharides have been associated with modulation of the hypothalamic-pituitary-adrenal (HPA) axis promoting relaxation, reducing anxiety, and improving sleep quality (https://pubmed.ncbi.nlm.nih.gov/17383716/). These effects help support mood and stress resilience during the luteal phase. Additionally, cordyceps contains phytoestrogens that can help hormonal balance and support the endocrine system.
Fatigue, cramping, brain fog, mood swings, and PMS don’t have to be the status quo during the menstrual cycle. While no single nutritional supplement can override the complexity of hormonal cycles, functional mushrooms provide a wide spectrum of bioactive compounds that support immune function, metabolism, and stress regulation. Incorporating a diverse blend of mushrooms, such as those found in Brain Wave’s proprietary blend, may offer a natural way to feeling sharper, less stressed, and more energized throughout the menstrual cycle.
Wishing you balance and wellness,
Dr. Andy