What Is The Luteal Phase?
The luteal phase is the phase of the menstrual cycle that happens after ovulation. This phase is the unsung hero of your menstrual cycle, prepping your body for pregnancy or your next period.
It’s marked by a rise in progesterone, the hormone that supports a healthy cycle and that influences everything from your mood to your energy levels. The luteal phase can last anywhere from 10-17 days, although 12-14 days is most common.
Learn more about the luteal phase, including what happens during this phase, how to know if your luteal phase is long or short, and much more.
Phases of the Menstrual Cycle
The menstrual cycle has four phases. Each of them plays an important role in the process of reproduction.
Menstruation: Otherwise know as your period! Day one of your cycle is the first day that you experience any vaginal bleeding. If you’re not pregnant, this happens when your uterine lining (often called the endometrium) flows out of your vagina.
Follicular phase: Inside your ovaries, follicles (hence the name of the phase!) work to prepare eggs for ovulation. One follicle will eventually become dominant and release the egg during that cycle.
Ovulation: Your ovary releases the egg and you’ve ovulated! The egg starts traveling down the fallopian tube into the uterus.
Luteal phase: This phase comes after ovulation and is the time when an egg becomes fertilized and attaches to the uterine wall (if pregnancy occurs). It ends when you get your period (menstruation).
The menstrual cycle starts in puberty (usually anywhere from age 11-14) and repeats until menopause.
Of course, when you’re pregnant, you won’t have your menstrual cycle. Some people may also find their cycle stops if they have certain health concerns like polycystic ovarian syndrome (PCOS) or are undergoing treatment for serious illnesses.
What is the Luteal Phase of the Menstrual Cycle?
During the luteal phase, an egg travels from your ovary, through your fallopian tube, and into your uterus. If it gets fertilized by a sperm and the fertilized egg implants into the lining of the uterus—you’re pregnant! If this doesn’t happen, you get your period.
The luteal phase happens right after ovulation and lasts until you get your period. In general, this takes about 12-14 days. When you start bleeding, the luteal phase is over.
What Happens During the Luteal Phase?
The luteal phase begins after you ovulate. The follicle that’s just released an egg changes into a temporary organ called the corpus luteum. The corpus luteum produces progesterone (and a little bit of estrogen, too). Progesterone is the hormone that supports a pregnancy—literally, the name means pro-gestation!
Progesterone levels increase during the luteal phase. This helps thicken the lining of your uterus. A thick uterine lining is needed so a fertilized egg can implant and start growing.
Progesterone also contributes to changes in your cervical mucus. Generally, after ovulation, cervical mucus changes from the fertile slippery quality (kind of like an egg white) back to a thicker and stickier texture, more like a paste. This thick mucus keeps bacteria from getting into your uterus and hurting any growing embryo.
If you don’t get pregnant during a cycle, the corpus luteum dissolves and your hormone levels decline. You then shed your uterine lining with your period.
Is the Luteal Phase Always 14 Days?
Not necessarily. The average menstrual cycle is 28 days, so the general idea is that the luteal phase will last for the second half of the cycle (or 14 days). Actually, only 13% of women have a 28-day cycle, so it’s normal for your luteal phase to be consistent with your own cycle length.
The average luteal phase length is between 12 and 14 days, but anything between 10 and 17 days is considered normal. It’s also normal for your luteal phase length to change a bit from month to month, although it should not change dramatically from what is normal for you. The luteal phase may shorten as you get older and closer to menopause.
Short Luteal Phase
A luteal phase that lasts less than 10 days is considered short. This can be a problem for people who want to conceive because, with a short luteal phase, your body may not have enough time to build up a thick uterine lining before you bleed again. This means that the body will start to shed the uterine lining too early and along with it, a fertilized embryo.
A short luteal phase is sometimes called a luteal phase defect (LPD). LPD can be a cause of infertility or miscarriage. It can often be treated with prescription progesterone or other treatments.
Long Luteal Phase
A long luteal phase lasts 17 days or more. Typically, if you have a luteal phase that lasts 17 or more days, it’s a sign that you should check for pregnancy—because if you’re not bleeding yet, it’s a sign that you may be pregnant.
But a long luteal phase doesn’t always mean you’re pregnant—it can be an indication of a hormonal imbalance like PCOS (polycystic ovarian syndrome). Having a very long menstrual cycle can also be an indication of anovulation (meaning, a cycle where you didn’t ovulate). This is not always a cause for concern, but could be, depending on your clinical situation.
How do I Know if I am in the Luteal Phase?
Your body may give you signs and signals that you’re in the luteal phase. Some people have reliable signs and others don’t—both are normal!
Basal Body Temperature
One of the most reliable ways to know if you’ve ovulated is to keep track of your basal body temperature (or your body’s resting temperature). If you take your temperature immediately after you wake up, you will notice a slight increase about 1-2 days after ovulation. Generally, it needs to be at least 0.5 to 1 degree higher to confirm that you have ovulated, but it can be as little as 0.4 degrees Fahrenheit (0.22 degrees Celsius). The increase in temperature is due to the rise in progesterone.
Vaginal Discharge and Cervical Mucus
Another way to tell if you’re in the luteal phase is to check your vaginal discharge. This discharge (which is actually coming from your cervix) changes throughout your menstrual cycle and can provide some clues as to what’s going on inside your body.
Just before and during ovulation, your cervical mucus will be wet, slippery, and stretchy, like egg whites. After you ovulate, it dries up and becomes more thick, sticky, and pasty—this is thought to be so harmful bacteria cannot enter the vagina and cervix at this time.
Other Symptoms of the LutealPhase
Some signs that you’re in the luteal phase of your cycle include:
- Mood changes
- Tender breasts
- Bloating
- Acne
- Appetite changes
- General feeling of tiredness
Over 90% of women say they’ve experienced symptoms of premenstrual syndrome (or PMS) in the luteal phase. The more extreme version of PMS, premenstrual dysphoric disorder (PMDD) affects about 5-8% of women and can include severe symptoms that interfere with daily life.
Tips for Improving Your Luteal Phase
If you have a short luteal phase (less than 10 days) or a long luteal phase (more than 17 days), it’s a good idea to see your healthcare provider to get help. There are treatments that can help balance your hormones and help improve your fertility and overall cycle health.
If PMS is a problem for you in the luteal phase, there are treatment options for you, too. Medications like selective serotonin reuptake inhibitors (SSRIs), birth control pills, and NSAIDs for pain relief are available. Sometimes, a type of therapy called cognitive behavioral therapy (CBT) is also successful at managing PMS symptoms.
Lifestyle changes and other holistic treatments can make a big difference for PMS, too.
Options include:
- Exercise
- Massage
- Red light therapy
- Acupuncture
- Eating a balanced, varied, nutrient-dense diet
- Reducing stress
- Improving sleep
Luteal Phase FAQs
Can You Get Pregnant in the Luteal Phase?
Yes! The luteal phase is exactly when you get pregnant. From the sperm meeting the egg to the fertilized egg attaching to the uterine wall, all of the process of conception happens in the luteal phase.
If you’re trying to conceive, though, it’s actually best to try to time sex before or right around the time of ovulation. That’s because an egg is only viable for about 12-24 hours after ovulation. If you’re having sex, say, a week after ovulation, there’s no egg available to be fertilized, so no pregnancy can occur.
To increase your chances of getting pregnant, have sex in the five-day window before the day you typically ovulate.
What are The Moods in the Luteal Phase?
It’s incredibly common to feel a bit off—or even pretty moody—during the luteal phase. Lots of women feel irritable, anxious, or a little depressed during this phase of the cycle, especially the close they get to their period starting. You may experience mood changes and general feelings of malaise. You may also feel totally fine. Moods in the luteal phase can range widely.
Lots of people feel an increase in sexual desire right around ovulation, but these feelings often decrease as progesterone rises in the second half of the cycle. This means you may not feel very “in the mood” during the luteal phase.
Why Am I So Tired During the Luteal Phase?
When the hormone progesterone goes up during your cycle, you may feel more sleepy and have less energy. Studies bear this out, too, indicating that higher levels of progesterone can correlate with feeling tired.
How Do You Fight Fatigue in the Luteal Phase?
When you’re in the luteal phase, it’s normal to feel tired and a little off. Still, there’s plenty you can do to fight fatigue during this time. Stay hydrated and eat enough food, making sure you get a healthy source of protein at every meal.
It may sound counterintuitive, but being more active can also give you more energy. Keep up with your exercise routine as much as you can. If you’re most energetic in the morning, use that time to work out. If your body is telling you it's time to slow down a bit, it’s fine to take a walk, do yoga, or simply take it easy.
What Do You Crave in the Luteal phase period?
Cravings are incredibly common in the luteal phase, especially the closer you get to your period. Lots of people want to eat sweet carbs at this time—think cookies, cake, donuts, and candy. Chocolate and salty foods like chips are common cravings, too.
One reason luteal cravings happen is because the serotonin levels in your brain drop at this point in the cycle. Since serotonin helps regulate your mood—and carbs and salty and sweet foods can provide a quick mood boost—you may crave these foods even more.
Which Foods Should be Avoided During the Luteal Phase?
Although it’s totally normal to want to dig into a big bag of chips during the luteal phase, excess amounts of sodium can cause you to retain fluid—so if you can, steer clear of processed salty snacks.
Since you might be feeling tired, it’s also common to want to up your caffeine intake, but doubling up on your daily latte habit probably won’t make you feel any better. In fact, it may mess with your sleep, which can make you feel even more irritable and moody.
If you can, prioritize hydrating beverages (like water or herbal tea) and whole foods, like fruits, vegetables, meats, and whole grains. This will boost your mood, keep your digestion on track, and can even keep your energy levels more stable.
Does Your Face Change During the Luteal Phase?
Strangely, yes! You already know it’s common for acne to pop up just before your period, but there are other face changes that go beyond skin concerns. In fact, there are some studies that show the shape and texture of your face may slightly change in the luteal phase! Why? Well, scientists speculate it may be due to the higher levels of progesterone in your body.
Some research indicates that your face may become a bit more asymmetric during the second half of your cycle. These kinds of changes can include the lower part of your face becoming fuller, your nose getting broader, and your eyebrows becoming more pronounced.
So if you look in the mirror and feel like you look a bit different during some days of the month, it’s not just in your head—the science supports it.
To support your healthiest luteal phase, consider taking Needed women’s health supplements for your body’s overall cycle wellness.
