Irregular periods are very common. Many women deal with them on a regular basis, and it can be a tough thing to manage. If you're dealing with irregular periods, know that you're not alone and that there are many resources available to help you learn more about your cycle and how to regulate it naturally.

Menstrual Cycle: What's normal, and what's not?

What is a regular menstrual cycle?

There's no one right answer when it comes to what a "regular" menstrual cycle looks like. For some women, a regular cycle is 24-38 days long, while for others it may be shorter or longer. However, a menstrual cycle is an average of 28 days.

What is an irregular period? 

Your period is considered irregular if the time between periods keeps changing and your periods come earlier or later… sometimes you might even skip one all together.  Periods that occur less than 21 days or more than 35 days apart, missing three or more periods in row, and menstrual flow that is much heavier or lighter than usual are all considered an irregular menstrual cycle.

What causes cycles to be irregular?


Puberty is a time when your body starts to develop and change into an adult. It can take girls 6 months to 2 years to have regular periods at the very beginning of puberty.


Menopause is a time in a woman's life when her menstrual periods stop and she can no longer become pregnant. It typically occurs around the age of 50, but it can happen earlier or later. Some women experience menopausal symptoms, such as hot flashes and night sweats, while others do not.


The primary hormone responsible for breast milk production, prolactin, also prevents menstruation. This is why some women who are breastfeeding don't get periods at all during the months they nurse, and some only get irregular periods.

PCOS (Polycystic Ovary Syndrome)

Polycystic ovary syndrome (PCOS) is a condition that can cause irregular periods commonly because of high levels of androgens (male hormones) and too much insulin. This can disrupt the monthly cycle of ovulation and menstruation, causing irregular periods or for them to stop all together.

Thyroid issues

If your thyroid isn't functioning properly, it can cause your periods to become irregular. There is also a condition called amenorrhea which is a thyroid disease that can cause your periods to stop for several months or longer.

Eating disorders

There is a strong connection between various eating disorders and reproductive health. The food that you eat can have a large impact on your periods, and often cause irregular periods. About half of women who are going through an eating disorder experience irregular periods.


We’ve talked about the impacts of stress and how they can be far-reaching, affecting everything from your sleep patterns to your ability to concentrate. In addition, stress can also lead to irregular periods and a host of other problems.

How can I solve Irregular Periods naturally?

Treatment really depends on what is causing your irregular periods. It’s great to get as much information as you can so you can try remedies or go to a doctor with a little more information. I always think it’s a good idea to understand the possibilities and possible solutions. 


It can be yoga, dancing, going to the gym. Yoga has been around for 5,000 years and its been found to be an effective treatment for your menstrual issues. A study was done on women to see if yoga could help regulate their menstruation. It found that 35-40 minutes of yoga, 5 days a week for 6 months lowered hormone levels related to irregular cycles. 

Weight Loss

Weight loss can often help with PCOS symptoms. Exercise in general can help you maintain a healthy weight which is helpful for women with PCOS (polycystic ovary syndrome) and also help with menstrual pain for women experiencing dysmenorrhea. It’s also been known to help with depression and anxiety which can reduce stress that comes with life and also that comes from your menstrual cycle symptoms. 

How do I track my cycle?

If you keep track of your cycles for a few months, you may start to see some patterns emerge. This will give you a better understanding of what is normal for you and may help you to identify any changes or concerns.Every month, make a note of the following in relation to your periods:- The end date of your period. How long does it typically last? Is it longer or shorter than usual?- The flow of your period. Record the heaviness of your flow. Does it seem lighter or heavier than usual? How often do you need to change your sanitary protection? Have you passed any blood clots?- Abnormal bleeding. Are you bleeding in between periods?- Pain associated with your period. Describe any pain associated with your period. Does the pain feel worse than usual?- Other changes. Have you experienced any changes in mood or behavior? Did anything new happen around the time of change in your periods?

Are there foods that can help regulate periods naturally?

There are some foods that women have been using to treat irregular periods though they aren’t scientifically based. Things like ginger, pineapple and cinnamon have all be used through history. GingerGinger has been studied but not enough to say it’s proven to work. Still small studies have shown that it can reduce period pain and taken seven days before your period can help relieve moodiness, and some physical period symptoms. CinnamonCinnamon is also not scientifically proven but shown through time and small studies to reduce menstrual bleeding, help with menstrual pain from cramps and with PCOS. Apple cider vinegarDrinking 1/8 cup (15ml) a day can help restore ovulatory menstruation in women with PCOS. It can also help your body with insulin levels, lowering blood sugar and help you lose weight. PineapplesPineapples have so much history. When we went to New Orleans we found out that back in the day, southern hosts would leave a pineapple at the foot of their guests’ bed as a sign they had overstayed their welcome. Besides a bunch of strange historical meanings behind pineapples, when it comes to home remedies they have been used as an anti-inflammatory, and pain-reliever. It contains bromelian (an enzyme) that softens the lining of the uterus and regulates periods, though this isn’t proven scientifically.

What vitamins help regulate periods naturally?

It’s important to take the vitamins and minerals you need to help regulate your body this can be in supplement form or you can find a lot of them in some foods though it can be difficult to get enough of it in foods sometimes. 

Vitamin D

A study done in 2015 linked low levels of vitamin D and irregular periods. Vitamin D can reduce depression symptoms, help with weight loss and lower the risk of certain diseases.


If your body is NOT getting enough fatty acids, your cycle can be affected. Omega-3 supplementation could reduce levels of testosterone and regulate menstrual cycles based on a recent study on women with PCOS. 


Inositol is also found in S’moo, is important for ovary function and helps with irregular periods.


Can help with menstrual cramps but can also reduce stress. Stress is a common reason for period irregularity, and this mineral will help to balance you.

Ovary Good by S'moo

This is a supplements that was designed to help women with PCOS regulate their hormones but since it was released it has been helping even more women with irregular periods and PMS symptoms.

Can Irregular Periods get cured naturally?

Lifestyle changes and home remedies will work for some people to regulate their periods but everyone is different. Don't give up, try different things. You will find a way to get your menstrual cycle back on track and your periods regulated.

How long is it normal to have irregular periods?

There is no one answer to this question since what is considered "normal" varies from person to person. Some people may have irregular periods for a short period of time, while others may experience them for much longer. If you are concerned about your irregular periods, it is best to speak with a healthcare provider to see if there is any cause for concern.

How long does a period take to regulate?

Regulating your period can take up to 6 to 7 months to regulate however is different person to person. We recommend consulting your doctor or naturopath for more information.

Can you get pregnant with irregular cycles?

The good news is you can get pregnant with Irregular Cycles! You just need to learn about your body and your cycle through tracking. There are amazing tools out there like Period Trackers and Fertility Trackers like Mira and Kegg Fertility. You can read more about them here.

Finding the right doctor for you

If you've ever had to deal with irregularity in your menstrual cycle, rest assured there are ways to naturally regulate your cycle without the use of medication. If you need more support in regulating your body's natural cycle, consult with a qualified integrative or functional women's health doctor.

Ovary Good by S'moo to Regulate Cycle

Our best selling Hormone Balance Powder, Ovary Good has helped thousands of women worldwide regulate their cycle naturally. You can learn more here.

Final Thoughts on Irregular Cycles

Irregular periods sometimes seem to rule our lives and it can be difficult to get our menstrual cycle regulated when so many outside factors can come into play like stress. Please seek medical advice if your irregular periods continue. Join groups and ask questions, try different vitamins, exercises to find the right balance for you. 


Balance Your Hormones with S'moo

Ovary Good by S’moo is an all in one Hormone Balancing Supplement. Made to help Women with hormonal imbalances – balance their hormones and feel their best selves again! S’moo is a powder supplement & one scoop a day is all you need and you really can mix it in anything!

Ovary Good is designed with highly studied, clean ingredients to promote hormonal balance including: 


Inositol improves the way the body uses insulin and promotes normal hormone levels, which in turn promote regular menstrual cycles and normal ovarian function. 

N- Acetyl Cysteine 

May help improve insulin levels, insulin sensitivity, ovulation, and fertility. Studies show it helps reduce menstrual irregularity, abnormal hair growth, and cholesterol 


Shown to improve insulin sensitivity, fight fatigue & stress, improve heart health, fight symptoms of depression and promotes better sleep 


May treat symptoms of irregular periods, infertility, depression and weight gain by restoring hormonal balance. 

Vitamin D3

Lowers inflammation, reduces androgen levels and improves mood. 

Chromium Picolinate 

A trace mineral that enhances the function of insulin and improves insulin resistance. 

Zinc Gluconate 

May help improve PMS symptoms, fertility, hair loss, acne prone skin and reduce inflammation.