The Importance of Nutrition During Your Menstrual Cycle

Are you constantly exhausted and drained during your period? The secret to feeling-better might just be in your diet. Understanding how Nutrition can impact your menstrual cycle and making mindful choices about what to eat can help alleviate symptoms and improve how you feel overall. Below we delve into how certain nutrients may be beneficial for you and what tips you can follow for managing your period, when that time of the month comes. Let's begin!

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Iron-Rich Foods:

  • Why? Blood loss during menstruation can deplete your Iron levels, often leading to symptoms such as fatigue and weakness. Iron is essential for replenishing your blood supply and helping maintain energy levels.
  • What to Eat: Lentils, red meat, pumpkin seeds.

 

Vitamin C:

  • Why? Vitamin C plays a vital role in enhancing Iron absorption and can help support the functioning of the immune system.
  • What to Eat: Oranges, strawberries, bell peppers, and broccoli.

 

B Vitamins:

  • Why? B Vitamins are crucial for energy metabolism and can help reduce symptoms of PMS.
  • What to Eat: Whole grains, eggs, leafy greens, and bananas.

 

Zinc:

  • Why? Zinc is essential for maintaining healthy ovulation and helping support the immune function.
  • What to Eat: Shellfish, chickpeas, and sunflower seeds.

 

Magnesium:

  • Why? Magnesium can help reduce water retention and regulate mood.
  • What to Eat: Dark leafy greens, almonds, and dark chocolate.

 

Omega-3 Fatty Acids:

  • Why? Omega-3 Fatty Acids can help reduce inflammation and support brain health.
  • What to Eat: Fatty fish (salmon, mackerel), flaxseeds, and walnuts.

 

Calcium and Vitamin D:

  • Why? Calcium and Vitamin D can help reduce symptoms of PMS, such as mood swings and cramps.
  • What to Eat: Dairy products, fortified plant milks, and leafy greens.

 

Additional Tips for a Balanced Menstrual Cycle

  1. Stay Hydrated: Drink plenty of water throughout your cycle to support all bodily functions and reduce bloating.
  2. Regular Exercise: Incorporate moderate exercise to boost mood, improve circulation, and reduce cramps.
  3. Stress Management: Practice mindfulness, yoga, or meditation to help manage stress, which can significantly impact hormonal balance.
  4. Incorporate fermented foods: Eating foods like yogurt and kimchi can help support your gut health, which is closely linked to hormonal balance.
  5. Supplements: Consider a high-quality multivitamin or specific supplements like evening primrose oil or omega-3 fatty acids, but always consult with a healthcare provider first.

 

Sources:

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How can you get enough iron? [Updated 2023 May 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279618/

Skolmowska, D., & Głąbska, D. (2022). Effectiveness of Dietary Intervention with Iron and Vitamin C Administered Separately in Improving Iron Status in Young Women. International journal of environmental research and public health, 19(19), 11877. https://doi.org/10.3390/ijerph191911877

Chocano-Bedoya, P. O., Manson, J. E., Hankinson, S. E., Willett, W. C., Johnson, S. R., Chasan-Taber, L., Ronnenberg, A. G., Bigelow, C., & Bertone-Johnson, E. R. (2011). Dietary B vitamin intake and incident premenstrual syndrome. The American journal of clinical nutrition, 93(5), 1080–1086. https://doi.org/10.3945/ajcn.110.009530

Kapper, C., Oppelt, P., Ganhör, C., Gyunesh, A. A., Arbeithuber, B., Stelzl, P., & Rezk-Füreder, M. (2024). Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients, 16(7), 1008. https://doi.org/10.3390/nu16071008

Ebrahimi, E., Khayati Motlagh, S., Nemati, S., & Tavakoli, Z. (2012). Effects of magnesium and vitamin b6 on the severity of premenstrual syndrome symptoms. Journal of caring sciences, 1(4), 183–189. https://doi.org/10.5681/jcs.2012.026

Abdi, F., Ozgoli, G., & Rahnemaie, F. S. (2019). A systematic review of the role of vitamin D and calcium in premenstrual syndrome. Obstetrics & gynecology science, 62(2), 73–86. https://doi.org/10.5468/ogs.2019.62.2.73

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