Did you know your menstrual cycle goes through two phases? Many people are not taught the specifics of menstrual cycle phases, but understanding them is crucial for overall health. Understanding these phases can help you recognize when your body is signaling that something is wrong – like a hormonal imbalance.
One key phase to pay attention to is the luteal phase, which occurs right after ovulation and lasts until the first day of your period.
Read on to find out more about:
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What the luteal phase is
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The phases of the menstrual cycle
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What to do when you have a long or short luteal phase
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What luteal phase defects are
What Is the Luteal Phase?
So, the luteal phase, what is it? The luteal phase definition is the stage of the cycle that occurs after ovulation and before your period. It’s an important step of the cycle as this is when the body is preparing itself for pregnancy. During this time, cells called the corpus lutem develop on the ovaries, producing progesterone. At the end of the luteal phase, these cells dissolve. Issues during the luteal phase can affect fertility because they can cause fertilized eggs to have difficulty with implantation in the uterine lining, or there can be difficulties with progesterone production and tolerance.
Phases of the Menstrual Cycle
The menstrual cycle is divided into two phases and four stages:
Follicular Phase
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This is the first phase of the cycle.
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It includes menstruation, during which the egg matures in the ovaries.
Menstruation (Part of the Follicular Phase)
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This is when you experience your period.
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It typically lasts two to seven days.
Ovulation
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This occurs when the egg is released from the ovary.
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It is the most fertile time of the cycle.
Luteal Phase
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The luteal phase of the menstrual cycle is the last phase before the cycle repeats.
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Includes the mid-luteal phase, when corpus luteum reaches its peak of development, progesterone peaks and then starts to decline.
How Long Should the Luteal Phase Be?
If your cycle is 28 days long, which is generally seen as the standard, your luteal phase will be two weeks or around 14 days long. Now, this can depend on your cycle length as not all of us have a 28-day cycle, with natural fluctuations meaning cycles can be between 21 and 35 days. Because of these fluctuations, your luteal phase may last between 11 and 17 days.
Long Luteal Phase
This is when your period comes 18 days or later after ovulation. Generally, a long luteal phase isn’t a significant factor if you are TTC. However, if it is caused by hormonal imbalances, it could affect fertility. General advice is if you are more than 18 days into your luteal phase, then take a pregnancy test, as a long luteal phase could be a sign of pregnancy, but it’s not a guarantee.
Short Luteal Phase
A short luteal phase is when your period happens within ten days after ovulation. A shorter luteal phase can make conception more difficult, as the uterine lining doesn’t have enough time to thicken and support an embryo. Several biological and lifestyle factors can influence if you have a short luteal phase, such as weight, underlying health conditions, and chronic stress.
Signs and Symptoms of the Luteal Phase
There are several signs you’re in the luteal phase, including going through PMS. While PMS is common in the luteal phase and shares some symptoms, the two are separate, and not everyone who has periods will get PMS.
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Signs of the Luteal Phase |
Signs of PMS (Premenstrual Syndrome) |
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Breast tenderness |
Breast tenderness |
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Bloating |
Bloating |
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Fatigue |
Fatigue |
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Increased anxiety |
Depression and anxiety |
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Skin breakouts |
Headaches (including migraines) |
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Mood swings |
Irritability and aggression |
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Fluid retention |
Food cravings |
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Stomach cramps (can be confused with period cramps) |
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Both luteal phase symptoms and PMS signs result from hormonal changes during this phase. Progesterone is the dominant hormone, peaking to encourage the uterine lining to grow and then trailing off before the start of the period. Estrogen fluctuates in this time but trends lighter, peaking along with progesterone and then trailing off. Both of these can affect your mood and give the physical symptoms mentioned. If you experience some symptoms of luteal phase, you’re not alone – many people find this phase challenging. Make sure to focus on your self-care if you are one of those people. Tracking your cycle can help you understand which symptoms are associated with each phase, allowing you to recognize how your body changes throughout the cycle. The easiest way to track your cycle is with a hormonal tracker like the Mira Hormone Monitor. Paired with the Mira app, it keeps all your information organized and easily accessible, allowing you to monitor changes or share with your doctor if necessary.
Luteal Phase and Fertility
The luteal phase is when the body gets ready for pregnancy. Having a shorter phase can mean that not enough progesterone is being made for the body to support a pregnancy, leading to more issues with fertility. Longer phases don’t usually impact fertility, but it is possible that they are still an indication of a health condition. General advice is if you haven’t started your period after two weeks of starting the luteal phase, then take a pregnancy test.
Can you get pregnant in the luteal phase?
While possible, pregnancy during the luteal phase is unlikely, as conception typically occurs during the fertile window. However, if you have a shorter luteal phase, there may be some overlap between the two. In general, the luteal phase is considered an infertile stage, especially as it progresses.
How to Track Your Luteal Phase
If you want to track your luteal phase, you need to know when ovulation happens and your period begins. The start of the period is the first day of bleeding, so it is usually easy to identify – though not always, especially if you have irregular cycles. Ovulation can be trickier. While some people experience ovulation pains or other symptoms, not everyone does. That’s why tools like ovulation predictor kits, basal body thermometers – such as the Mira Basal Body Thermometer – and hormonal tracking apps can be helpful. If you prefer more control over your hormone tracking, the Mira Hormone Monitor and Mira Wands, paired with the Mira App, provide all your data in one place.
What Is a Luteal Phase Defect, and How Is it Treated?
A luteal phase defect occurs when the body doesn’t produce enough progesterone after ovulation to sustain the luteal phase. Because of this, it can become difficult to get pregnant or stay pregnant.
There are several reasons why you might not produce enough progesterone, including health conditions such as PCOS, stress, obesity, anorexia, or endometrial progesterone resistance (when the uterine lining doesn’t react properly to progesterone).
Someone experiencing luteal phase defects might have symptoms like:
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Spotting
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More frequent menstrual bleeding
If you're experiencing this, your doctor may prescribe clomiphene citrate, letrozole, human chorionic gonadotropin, or progesterone supplements, along with general lifestyle recommendations for stress and weight management.
Tips for Optimizing Your Luteal Phase
There are plenty of ways to adjust or optimize your luteal phase, from natural remedies to lifestyle changes, but there are also moments where you might need to consider having a healthcare professional intervene.
Natural Ways to Boost Your Luteal Phase Health
If you prefer a natural approach to adjusting your luteal phase length, there are some options you can try at home before consulting a doctor. One simple way is by increasing your intake of vitamins like B6 and magnesium, which can support a short luteal phase. If you're unsure whether you're getting enough through your diet, supplements can help ensure your body has the nutrients it needs. The Mira Fertility Tea and Mira Prenatals provide essential vitamins to support luteal phase health.
Lifestyle Changes
There are several lifestyle adjustments that can help lengthen your luteal phase. First, stress can have a significant impact, so reducing it as much as possible is essential – it’s easier said than done. Sometimes, a little guidance is all it takes to get into the right mindset for relaxation and mindfulness. Practicing meditation, deep breathing, or other stress-reducing techniques can help support hormonal balance and overall well-being.
When to Consult a Professional
If you’re experiencing symptoms of a luteal phase defect or suspect that a short luteal phase may be affecting your ability to conceive, consider consulting a professional. It’s not always easy to determine whether your concerns warrant medical attention, and seeking a second opinion can be reassuring. The fertility experts at the Mira Hormone Health Clinic for Fertility can provide that perspective, validating your concerns and helping you plan the best path forward.
Frequently Asked Questions
Can you get pregnant right before your period?
It's unlikely but possible. If you have a short luteal phase (so your period happens ten days or less after ovulation), it is possible to get pregnant just before menstruation.
What are some natural vitamins and remedies to lengthen a short luteal phase?
Vitamins B6 and magnesium can be used to lengthen a shorter luteal phase, along with antioxidants.
Is the luteal phase always 14 days?
While the average luteal phase is around 14 days, natural variations can result in lengths ranging from 11 to 17 days.
