How to Track Ovulation With Irregular Periods

Tracking ovulation can be challenging for anyone, but it can be especially tricky if you have irregular periods. Instead of assuming that you’ll ovulate two weeks after your period, you may find that ovulation occurs in a slightly different window, and when you ovulate might change from month to month. 

If you’re trying to conceive (or avoid it!) with irregular periods, it can be especially frustrating if you don’t know exactly when you’re ovulating—and therefore exactly when your fertile window starts and ends.

But while it may be harder, it’s still very possible to figure out when you’re ovulating. Here’s everything you need to know about how to track ovulation with irregular periods. 

Do I have irregular periods?

Irregular periods refer to menstrual cycles that vary significantly in length from one month to the next. A typical menstrual cycle lasts between 21 and 35 days, and slight variations are normal. However, cycles that consistently fall outside this range or vary by more than a few days each month are considered irregular. 

Common types of irregular periods include:

• Infrequent periods (oligomenorrhea): cycle that are more than 35 days apart
• Frequent periods (polymenorrhea): cycles that are less than 21 days apart
• Absent periods (amenorrhea): complete lack of a period for three or more cycles
• Heavy or prolonged bleeding (menorrhagia): excessive bleeding beyond the typical seven

Irregular periods are quite common, with studies estimating that 5% to 36% of women experience them.

What causes irregular periods?

Irregular periods can be a response to life factors like stress, side effects of medication, or a sign of an underlying condition. 

Common causes of irregular periods include:

• Hormonal imbalances: Conditions like polycystic ovary syndrome (PCOS), thyroid disorders, and elevated prolactin levels can disrupt hormonal balance, leading to irregular cycles.
• Stress: High levels of physical or emotional stress can interfere with the hypothalamus, the part of the brain that regulates menstrual cycles.
• Weight fluctuations: Significant weight gain or loss can impact hormone levels and menstrual regularity.
• Chronic conditions: Disorders like diabetes and celiac disease can also affect menstrual regularity.
• Medications: Certain medications, including hormonal contraceptives and treatments for chronic illnesses, can influence menstrual cycles.

How do irregular periods impact ovulation?

Irregular periods can significantly impact ovulation’s timing, frequency, and symptoms, making it challenging to predict when or if ovulation occurs each month. 

Unpredictable timing of ovulation

In a regular menstrual cycle, ovulation typically occurs around the midpoint, approximately 14 days before the next period. In irregular cycles, the luteal phase can be unusually short or long, making it difficult to predict when ovulation is going to occur.

Irregular frequency of ovulation

Hormonal imbalances that cause irregular periods can also affect the regularity of ovulation. For instance, conditions like PCOS can lead to anovulation (when the ovary does not release an egg) in some cycles.

>>MORE: Period Without Ovulation: Signs of an Anovulatory Cycle

Inconsistent symptoms

Ovulation symptoms, such as changes in cervical mucus or basal body temperature, may be less consistent in women with irregular periods, making these signs harder to interpret.

How to track ovulation with irregular periods: 4 ways

While irregular periods can complicate ovulation tracking, several methods can help you identify your fertile window. 

Chart your basal body temperature

Basal body temperature (BBT) charting involves taking your temperature every morning before getting out of bed. A slight increase in BBT can indicate that ovulation has occurred.

By tracking these temperature shifts over several cycles, you may be able to identify your ovulation pattern, even with irregular periods.

However, to use basal body temperature to track your ovulation accurately, you need to take precise and consistent measurements. You’ll need to take your temperature right when you wake up and record readings every day with a digital thermometer—one that tracks your temperature at least one-tenth of a degree.

Look for the symptoms of ovulation

One of the simplest ways to track ovulation is by paying attention to your body's signals. Common ovulation symptoms include:

• Mittelschmerz: mild pain or cramping on one side of the abdomen
• Increased libido: heightened sex drive
• Changes in cervical mucus: clearer and stretchier cervical mucus, resembling egg whites
• Breast tenderness: sore or sensitive breasts

>>MORE: Top 5 Signs of Ovulation: What To Look Out for if You’re Trying To Conceive

Paying attention to ovulation symptoms may help you feel more in tune with your body and what’s happening inside of it; however, just monitoring your symptoms can’t confirm exactly when or if you’re ovulating. 

Use an ovulation predictor kit

Ovulation predictor kits (OPKs) can be a helpful way to detect ovulation. These kits measure the levels of luteinizing hormone (LH) in your urine, which surge 24-48 hours before ovulation. 

Because these kits are typically designed for people with a 28-day cycle, for those with irregular periods, using OPKs over a longer period each cycle can help you identify this LH surge.

However, it’s important to keep in mind that traditional ovulation predictor kits measure your LH using “standard” hormone levels. This means that if you have LH levels outside of the standard—which can happen if you’re on specific medications, are nearing menopause, or have PCOS, for example—the ovulation predictor kit may give you an inaccurate result, even if your LH does surge.

Ovulation predictor kits also don’t confirm ovulation. Traditional kits only track the amount of LH in your sample, which means they don’t have a way to measure if you have ovulated—you’d need to measure progesterone to confirm. It’s possible to have an LH surge and not ovulate. 

Track your hormones

Hormone tracking involves regular monitoring of key fertility hormones such as LH, estrogen, and progesterone. 

Unlike ovulation predictor kits, hormone tracking kits give you specific information on your hormone levels, ensuring that you’re not getting compared to a standard or getting inaccurate results. You also track more than one hormone, ensuring you get insights not only on when you’re ovulating, but confirming that ovulation did occur. 

Hormone tracking devices and apps can provide more precise information on your cycle, helping you predict ovulation even with irregular periods.

How to track ovulation with irregular periods: the bottom line

Tracking ovulation with irregular periods can be more challenging, as irregular periods make ovulation more unpredictable and even less frequent.

However, that doesn’t mean tracking ovulation with irregular periods isn’t possible! With the right approach—whether that’s tracking basal body temperature or your specific hormone levels—you can gain a clearer understanding of your ovulation and cycle.