PMS Juice Recipe (Iron-rich)

You ever had one of those moments where your period sneaks up on you like "plot twist, cancel all plans, we're staying in this weekend"? Those are the worst!

Let’s be real—the week before your period can feel like a rollercoaster you didn’t sign up for. One minute you're fine, the next you're snapping at your partner, craving chocolate like it's a survival tool, and wondering why your jeans feel tighter. Sound familiar? That’s the luteal phase doing its thing.

But here's what most of us were never taught: how you care for your body before your period can completely change how you feel during it. That’s why I created this PMS Juice to give your body the support it actually needs when things start to feel a little off. Because feeling off doesn’t have to be your default.

 

WHAT'S GOING ON IN YOUR BODY BEFORE YOUR PERIOD.

Let’s get into what’s actually happening behind the scenes.

The luteal phase is the second half of your cycle. It happens after ovulation and before your bleed. During this time, progesterone becomes the dominant hormone, working to support a potential pregnancy and keep the uterine lining intact. But if pregnancy doesn’t happen, both progesterone and estrogen begin to drop, and that hormonal dip can trigger a wave of physical and emotional symptoms.

Have you ever found yourself super hungry the week before your period?

If the answer is yes, then please know that you don't need to judge yourself. Your metabolism naturally speeds up during this phase, which is why you may feel hungrier or crave more carbs. It’s like your body knows it’s doing more behind the scenes and wants extra fuel. Progesterone can also slow down digestion, which contributes to bloating and constipation. It's kind of like traffic backing up because the usual flow is moving slower.

Meanwhile, estrogen is falling, which impacts serotonin—the neurotransmitter that helps you feel calm, content, and emotionally steady. When serotonin dips, your mood can follow.  Which explains why you may feel extra sensitive, irritable, or on edge for no obvious reason.

Add to that a rise in inflammation and the fact that your liver and gut are working overtime to process all these hormonal shifts, and you can see why PMS hits hard. But the good news is that with the right tools—like anti-inflammatory foods, stable blood sugar, and hydrating minerals—you can ride this phase more smoothly. 

 

PRIORITIZE THESE THINGS DURING YOUR LUTEAL PHASE.

Here are some things that your body absolutely needs during your luteal phase:

• Anti-inflammatory support – as progesterone drops, inflammation rises. Supporting your body with calming foods can help reduce cramping, mood swings, and headaches.
• Magnesium and iron-rich foods – your body is preparing to lose blood, so topping up on minerals now can help reduce fatigue and replenish stores before your period starts.
• Hydration + gentle detox – water retention is common, but oddly enough, staying hydrated actually helps flush excess fluids and support liver detox pathways (which are working hard to process hormones).
• Blood sugar balance – cravings intensify before your period, and rollercoaster blood sugar can make you feel more anxious, irritable, or foggy. Keeping things steady can reduce those highs and lows.

 

THIS PMS JUICE IS YOUR LUTEAL PHASE ELIXIR.

Each ingredient is selected to support your body in the days leading up to your bleed, helping you feel more grounded, less inflamed, and more in tune with your cycle.

Here’s what’s inside and why it matters:

• Beets + Carrots – these two root vegetables work synergistically to support liver detoxification and hormone metabolism. Beets are rich in folate, betaine, and nitrates, which support healthy blood flow and liver function. Carrots provide fiber and beta-carotene, which are beneficial for binding excess estrogen and supporting a healthy estrogen-to-progesterone ratio.
• Ginger + Pineapple – this pairing delivers powerful anti-inflammatory effects. Ginger has been shown to reduce pain from dysmenorrhea by lowering prostaglandin production, which is linked to menstrual cramping. Pineapple contains bromelain, an enzyme that supports digestion and circulation, potentially easing bloating and supporting tissue repair.
• Oranges + Celery – oranges offer a strong dose of vitamin C to support iron absorption, while celery contributes natural sodium, potassium, and a gentle diuretic effect, to help flush excess water and reduce bloating. Celery also adds hydration and micronutrients to support electrolyte balance and overall fluid regulation.
• Burdock Root – known for its role in detoxification and gut health, burdock root is rich in antioxidants and prebiotic fibers that feed good gut bacteria and support liver function. 

While you can drink this juice at any time, drinking it especially during the week before your period makes a world of difference with this combination of ingredients.

 

What are some things that you do to prep for your period? Share with us in the comments below!