How to nutritionally support the menstrual phase

1. Alleviate cramping

Magnesium helps relieve muscle tension, reduces bloating, and eases mood swings, contributing to overall comfort throughout your period.

Sources of magnesium to alleviate period cramping include leafy greens, nuts, seeds, whole grains, dark chocolate, avocados, bananas, and legumes.

2. Ensure to add in calcium

Vital for alleviating cramps and bloating, calcium helps regulate oestrogen and progesterone levels, helping to support smoother hormonal transitions.

Calcium-rich dietary sources include dairy products like milk, cheese, and yogurt; leafy greens such as kale and broccoli; fortified plant-based milks; almonds; sardines; and tofu, providing essential nutrients for bone health and hormonal balance.

3. Choose cruciferous vegetables

Not only are they rich in antioxidants and contain a phytonutrient called DIM (diindolylmethane), which supports hormonal balance by helping to metabolise oestrogen.

Examples of cruciferous vegetables include broccoli, cabbage, cauliflower, kale, Brussels sprouts, and arugula.

4. Emphasis on iron

Iron is an essential macro-mineral that plays a key role in transporting oxygen throughout the body via the blood. During menstruation, the body naturally loses blood, making it important to replenish iron stores by consuming iron-rich foods.

Dietary sources of iron include red meat, poultry, fish, lentils, beans, tofu, spinach, fortified cereals, and nuts. Including these foods in your diet can help support healthy iron levels.

5. Load up on B-vitamins

These vitamins boost energy, help regulate hormones, and reduce cramps, keeping you balanced and energised throughout your menstrual phase.

B vitamins are found in various foods: B1 (thiamine) in whole grains, B2 (riboflavin) in dairy, B3 (niacin) in meat, B6 in bananas, B9 (folate) in leafy greens, and B12 (cyanocobalamin) in fish and eggs.