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The follicular phase of the menstrual cycle includes pivotal days when fertility is at an all-time high. Here’s what you should know about the follicular phase as you embark on the journey to get pregnant.
Takeaways
- The follicular phase begins with your period and ends with ovulation.
- It may last anywhere from 11 to 22 days.
- Follicular phase symptoms include mood swings, food cravings, cramps, and bloating.
- Follicle-stimulating hormone (FSH) increases first, followed by rising estrogen levels and luteinizing hormone (LH).
- Your best chance of conceiving happens 4 days before, the day of, and the day after ovulation.
- Take steps to be active, eat iron-rich foods, and stay positive throughout the follicular phase.
What is the follicular phase of the menstrual cycle?
Key point: The follicular phase is the first part of the menstrual cycle before ovulation.
Your menstrual cycle consists of three distinct phases. The first phase is called the follicular phase. During this part of your menstrual cycle, estrogen levels go up, causing the inner lining of the uterus to “proliferate” or thicken. As a result, this time is also known as the proliferative phase.
The follicular phase begins on the first day of your period and ends when an egg is released from the ovary (ovulation). The luteal phase is next. The chances of getting pregnant are highest during the end of the follicular phase, making this an especially important time to track.
Each ovary has multiple fluid-filled sacs. These sacs are called follicles. Inside of each ovarian follicle is an egg. Changing hormone levels throughout the follicular phase prompts the follicles to grow and develop.
However, not all follicles mature and grow to the same size. The follicle that ends up being larger than the other follicles is the dominant follicle. It’s generally around 20 to 25 mm. This dominant follicle “wins” and gets chosen to release the mature egg.
What happens during the follicular phase?
Key point: Hormones fluctuate during the three different stages of the follicular phase.
You can think of the follicular phase as having three mini-phases, including:
- Early follicular phase: A new group of follicles is “recruited”
- Mid follicular phase: The dominant follicle emerges
- Late follicular phase: Dominant follicle prepares to release the egg
Phase | What happens |
Early | Hormone levels start low. Then, there’s a rise in follicle-stimulating hormone (FSH) to kick off your cycle. |
Mid | A dominant follicle emerges and starts making estrogen. This thickens the uterine lining to prepare for a potential pregnancy. |
Late | Estrogen levels increase. Next, FSH secretion decreases, and luteinizing hormone (LH) is secreted to trigger ovulation and the luteal phase. |
Gonadotropin-releasing hormone (GnRH) also plays an essential role throughout the menstrual cycle. This hormone is secreted in pulses that vary based on estrogen levels.
GnRH levels gradually go up as the proliferative phase progresses from start to finish. Changes in GnRH help regulate the shifts in FSH levels and LH levels needed for follicular growth and ovulation.
How long is the follicular phase?
Key point: The follicular phase is typically between 11 and 22 days long.
Everyone’s cycle is a little bit different. There is no set number of days for the follicular phase. It may last anywhere in the range of 11 to 22 days. Then comes the luteal phase.
The first day of your follicular phase starts with your period and ends when the ovary releases an egg. One study of over 600,000 menstrual cycles determined that the average length of the follicular phase lasts 16.9 days.
Aside from normal menstrual cycle variations from person to person, the length of your follicular phase depends on several different factors.
What is a short and long follicular phase?
Key point: Less than 11 or more than 18 days is considered a short or long follicular phase.
Less than 11 days is considered a short follicular phase. A long follicular phase continues for 18 days or more.
Some factors that influence how long your follicular phase lasts include your age, medications, and vitamin status. Aging usually leads to a shorter follicular phase. Whereas using birth control or having low vitamin D levels are linked to longer follicular phases.
What symptoms occur during the follicular phase?
Key point: Symptoms of the early follicular phase vary from those seen in the late follicular phase.
Since the follicular phase starts with your period, follicular phase symptoms are the same as those typically associated with premenstrual syndrome (PMS).
These symptoms may include:
- Bloating
- Cramps
- Fatigue
- Food cravings
- Mood swings
You probably notice the strongest symptoms during the first day or two of your period. In the later stages of the proliferative phase, estrogen levels increase. Higher estrogen levels can cause early follicular phase symptoms to subside.
Rising estrogen levels may boost your energy levels, mood, and sex drive (libido). High estrogen also signals changes in the cervical mucus. Cervical mucus production ramps up just before ovulation. Health professionals may refer to this mucus as egg white cervical mucus (EWCM) because its consistency is similar to egg whites.
Know more: Can Cervical Mucus Predict Early Pregnancy? Find Out!
Can you get pregnant during the follicular phase?
Key point: Your best chances of getting pregnant are during the four days before, the day of, and the day after ovulation.
Getting pregnant during the proliferative phase is certainly possible. In fact, you’re more likely to conceive during this phase than during any other time of your cycle. The greatest chance of pregnancy happens on the day before ovulation, which is also the last day of the follicular phase.
When trying to conceive, be sure to pay attention to the following days. These are known as the “fertile window,” and they’re the ideal time to have sex for pregnancy.
- 4 days before ovulation
- Ovulation day
- 1 day after ovulation
Know more: When to Have Sex to Conceive
The Inito fertility monitor helps you track your fertile window to maximize your chances of pregnancy.
Using just a single test strip, you can both track and confirm ovulation. The Inito Fertility monitor works by measuring four key fertility hormones. These include LH, estrogen, PdG (urine metabolite of progesterone), and FSH. When you use the Inito Fertility monitor, you’re never left guessing about your cycle.
How can you support your body during the follicular phase?
Key point: The follicular phase is a good time to stay active and eat well.
The follicular phase is the perfect time to focus on self-care. Feel your best and raise your chances of pregnancy by taking time to eat right, rest, and get active.
Blood loss during the menstrual cycle reduces the body’s iron stores. Iron is an essential mineral that your body relies on for energy and strength. You can help keep your iron levels up by focusing on certain foods.
Examples of iron-rich follicular phase foods include:
- Beans or lentils
- Beef and beef liver
- Chicken
- Cooked oysters
- Cooked spinach
- Firm tofu
- Fortified cereals
- Sardines
Talk to your doctor about taking an iron supplement if you experience heavy menstrual bleeding. You can also boost your body’s absorption of iron from food by pairing iron-rich foods with sources of vitamin C. Get more vitamin C by adding lemon juice, tomato sauce, or fresh strawberries to your meals.
Some women experience food cravings in the early days of the proliferative phase. A portion of dark chocolate or dried fruit can be a healthy way to satisfy your sweet tooth when cravings hit.
Know more: The Best Follicular Phase Foods To Eat
While you may be tempted to stay in bed, you’ll have a better chance of fighting off menstrual cramps and fatigue by doing some light exercise. Walk outside or take a yoga class to get your body in motion.
The mid to late follicular phase is a great time to ramp up your workouts. Take advantage of your higher energy levels and engage in some resistance training or cardio. If you’re nervous about exercise while trying to conceive, don’t worry. Unless your doctor advises against it, there’s no reason to slow down your usual workouts while planning to get pregnant.
Know more: Cycle Syncing: What it Is and How to Start
Coping with the “waiting game” as your cycle continues
Key point: Give yourself grace as you wait for pregnancy.
When you’re hoping to get pregnant, each day that passes after the follicular phase can feel like an eternity. Waiting to find out if you’ll have your next period or a positive pregnancy test can bring up a flood of emotions and uncertainty.
Know more: How Soon After Ovulation Can You Test for Pregnancy?
Take this time to surround yourself with positive people and hobbies you enjoy. Direct nervous energy into creative projects or spend time in nature to invite some peace and serenity to your day. It’s normal to feel anxious about the upcoming weeks. But focusing on the present moment can help you stay grounded and prepared for a possible pregnancy.
FAQs
During the follicular phase, FSH stimulates the follicles to grow and get ready to release an egg for fertilization. In addition, the uterine lining becomes thicker to help the body prepare for pregnancy.
Your best chances of getting pregnant happen 4 days before ovulation, on ovulation day, and the day after ovulation. Therefore, the late proliferative phase is an ideal time to aim for pregnancy.
Keeping your body healthy is one of the best things you can do when trying to get pregnant. The follicular phase is a good time to focus on exercise that keeps your energy levels up and boosts your mood. Also, remember to get enough iron in your diet (and prenatal vitamins) because your body needs sufficient iron stores to support a healthy pregnancy.
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- Trying to Get Pregnant? Here’s When to Have Sex | The American College of Obstetricians and Gynecologists
- Follicular Phase – an overview | ScienceDirect Topics
- Life-Style and Reproductive Factors Associated with Follicular Phase Length | Journal of Women’s Health
- Real-world menstrual cycle characteristics of more than 600,000 menstrual cycles | NPJ Digital Medicine
- Lower 25-hydroxyvitamin D is associated with long menstrual cycles in a prospective cohort study | Epidemiology
- Menstrual Cycle | Cleveland Clinic
- Findings from a mobile application–based cohort are consistent with established knowledge of the menstrual cycle, fertile window, and conception | Fertility and Sterility
- Iron | Office of Dietary Supplements
- The effect of physical activity on fertility: a mini-review | F&S Reports
