Nutritional deficiencies can cause a myriad of health problems. PMS symptoms during menstruation can often be made worse due to nutritional deficiencies. When you consume a nutrient-rich diet during your periods, it will help you to go through your period comfortably.
We have compiled a list of vitamins and minerals best during your menstrual cycle. Here are the top supplements to take:
- Iron
Women are likely to have low iron levels during their menstruation cycle. Low levels of iron can lead to fatigue, dizziness, anemia, and headaches, which can worsen with the onset of your menstruation cycle. Always combine iron-rich food and supplements with Vitamin C for better absorption.
Best Iron Supplements – Ferrous iron + Folic Acid
Best Iron-rich foods – Organ meats, Beef, Lamb, Spinach, Kale, Legumes, Whole Grains, Pumpkin Seeds
2. Magnesium
Include magnesium in your diet during your periods to help with cramps and mood swings. This essential mineral helps to relax the muscles and eases the general discomfort of menstrual cramps.
Best Magnesium supplement – Magnesium citrate
Best Magnesium-rich foods – Avocado, Kale, Cashews, Almonds, Brazil Nuts, Lentils, Beans, Chickpeas, Peas, Tofu, Pumpkin, Chia, Flax, Whole Grains, Salmon, Bananas, Dark Chocolate
3. Zinc
Along with boosting the immune system, Zinc aids in the production of hormones including estrogen and progesterone. Zinc is an essential nutrient for women in the menstruating age.
Best Zinc Supplement – Zinc Picolinate.
Best Zinc-rich foods – Beef, Lamb, Chicken, Organ Meats, Legumes, Hemp seeds, pumpkin seeds, cashew, almonds, peanuts, eggs, milk, cheese, whole grains, potatoes, kale
4. Omega 3
Omega 3 fatty acids help to reduce inflammation associated with painful cramps during periods.
Best Omega 3 Supplement – Omega 3 Fatty Acids from Salmon/ Sardine + EPA + DHA
Best Omega 3-rich foods – Salmon, Mackerel, Sardines, Flax seeds, Chia Seeds, Walnuts, Cod Liver Oil
5. B Vitamins
B Vitamins are essential nutrients for the normal functioning of the body. If you have a nutritional deficiency, it is easy to supplement B Vitamins during your menstruation.
Best B Vitamins supplements – Vitamin D, Vitamin B1, Vitamin C
Best B Vitamin-rich foods – Milk, cheese, yogurt, sauerkraut, oranges, organ meats, dark leafy greens, eggs, legumes, seeds, nuts.
Eat a whole foods diet that covers all of these necessary nutrients before and during your menstruation. Consult with your doctor if you have any medical condition before taking any supplements.
FAQ’s
2. What are the best supplements to take during your period?
The best supplements to take during your period include magnesium, vitamin B6, omega-3 fatty acids, iron, and calcium. These supplements help reduce cramps, stabilize mood, and replenish essential nutrients lost during menstruation.
3. How does magnesium help during menstruation?
Magnesium helps relax muscles and reduce cramps by counteracting the effects of calcium, which can cause muscle contractions. It also supports mood regulation by boosting serotonin production, which can help alleviate mood swings and anxiety.
4. Why is vitamin B6 recommended during periods?
Vitamin B6 is recommended because it helps regulate mood and reduce symptoms of PMS, such as irritability, mood swings, and depression. It supports the production of neurotransmitters like serotonin and dopamine, which are vital for emotional well-being.
5. How do omega-3 fatty acids benefit menstrual health?
Omega-3 fatty acids have anti-inflammatory properties that help reduce menstrual cramps and pain. They can also help alleviate mood swings and improve overall mental clarity, making them beneficial during menstruation.
6. Why is iron important to take during your period?
Iron is crucial during your period because it helps replenish the iron lost due to menstrual bleeding. Taking iron supplements can prevent anemia, reduce fatigue, and maintain healthy energy levels.
7. What role does calcium play in managing menstrual symptoms?
Calcium helps reduce menstrual cramps and mood swings by regulating muscle contractions and supporting nerve function. It can also alleviate symptoms of PMS, such as bloating, cravings, and headaches.
8. Are there any other supplements that can help during menstruation?
Other helpful supplements include vitamin D, which supports immune function and mood regulation, and evening primrose oil, which may help reduce breast tenderness and hormonal acne associated with menstruation.
9. How should you choose the right supplement for your period?
Choosing the right supplement depends on your specific symptoms and nutritional needs. It's advisable to consult with a healthcare provider or nutritionist to determine which supplements are best suited for your body and ensure they are safe and effective.
10. When should you consult a doctor before taking supplements during your period?
You should consult a doctor before taking supplements if you have any underlying health conditions, are pregnant or breastfeeding, or are currently taking medication. Professional guidance ensures that the supplements you choose do not interact negatively with any existing conditions or medications.
