How to nutritionally support sore breasts

1. Increase sources of vitamin E

Recent and past studies have shown that vitamin E can reduce breast pain and tenderness. This may be due to its antioxidant properties, which help reduce oxidative stress and inflammation in breast tissue.

Eat foods rich in this vitamin such as sunflower seeds, almonds, avocado, hazelnuts, peanut butter, dried apricots, extra virgin olive oil, spinach, prawns, broccoli or kiwi fruit.

2. Load up on vitamin B6

Similar to vitamin E this vitamin has also been studied and proven to reduce breast pain severity. Vitamin B6 is thought to be involved in the metabolism of oestrogen and can help regulate the levels of certain hormones that may contribute to breast tenderness.

Vitamin B6 is found in various foods such as salmon, bananas, avocado, pistachios, chicken and beef liver, and tuna.

3. Consume enough fibre

Aim to meet the recommended daily intake of 25-30g of fibre. It helps to promote a healthy gut microbiome by supporting the body’s detoxification process. Fibre assists the liver in processing and excreting excess oestrogen; which when in excess is often the driver for breast pain and tenderness.

Consider whole-grains, fruits and vegetables within the skin on, nuts and seeds, dark leafy greens, and psyllium husk.