Can Nutrition Help Ease Your Menstrual Cycle?
Supporting your cycle and easing symptoms are a monthly battle for many women. As hormones fluctuate (rise and fall), our bodies change and experience symptoms. The hormone fluctuation is a natural, normal part, but for some of us, we experience higher or lower hormones during the cycle that can make symptoms appear and worsen. These symptoms can include:
Cramping
Bloating
Fatigue
Headaches and Migraines
Breast Tenderness
PMS
Food Cravings
While there is no “cure” for these common symptoms, some nutrients and supplements can play a vital role in helping ease them. Everything listed below is considered safe unless noted, but always make sure to check with your healthcare provider before starting any new supplements!
1. Cramps
Known as Dysmenorrhea, cramps can occur in the late luteal phase (days before the period) and during our bleed. Incorporating the following foods and supplements may help ease intensity and duration:
Magnesium-Rich Foods: Spinach, pumpkin seeds, dark chocolate, avocado, Magnesium Glycinate supplement
Omega-3's: Salmon, sardines, chia seeds, flaxseeds, Omega-3 Supplement, Bromelain supplement
Superfoods and Spices: Ginger, turmeric, cinnamon, tart cherry
Reduce Intake Of: High-sugar, high-salt, ultra-processed foods
2. Bloating
Many women experience bloating in the late luteal phase, leading up to their bleed. Some women experience bloating and gassiness during their bleed as well. Incorporating these foods and supplements may help ease these symptoms:
Potassium-Rich Foods: Bananas, sweet potatoes, coconut water, leafy greens
Hydration: Increase your water intake to reduce water retention
Diuretic Foods: Cucumbers, celery, parsley, dandelion tea
Herbs/Botanicals: Ginger, fennel, peppermint, and papaya extracts
Reduce Intake Of: Cruciferous vegetables, beans, sugar, alcohol, and heavily processed foods
3. Fatigue
During our bleed, we tend to feel super tired. This is a result of lower hormones that begin to increase and the loss of blood. If you are a heavy bleeder, you may experience even more fatigue. Bringing in these foods and supplements may help ease this:
Iron-Rich Foods: Grass-fed beef, lentils, spinach (pair with vitamin C for absorption), Iron supplements for heavy bleeding
B-Vitamins: Eggs, whole grains, nutritional yeast, legumes, B-complex supplement
Complex Carbs: Quinoa, oats, starchy vegetables for steady energy
Stay Hydrated: Drink plenty of water and avoid excessive caffeine, which can lead to crashes
4. Mood Swings / Irritability
PMS is real and occurs the week prior to our bleed due to our rising estrogen and progesterone levels. While a more severe form called PMDD may require medical attention, the below recommendations may be safe and may help ease symptoms:
Omega-3's: Fatty fish, walnuts, flaxseed
Magnesium + B6 Combo: Avocados, bananas, sunflower seeds, chickpeas, B6 supplement, and Magnesium Glycinate
Dark, Leafy Greens: For Folate and Magnesium
Calcium: Dairy or almond milk
Cruciferous Vegetables: Broccoli, cauliflower, kale, and brussels sprouts contain diindolylmethane to help detox estrogen
Balance Blood Sugar: Eat protein, fat, and fiber at each meal
Supplements: 5-HTP (increases serotonin), Zinc, DIM
5. Breast Tenderness
Sore boobs before your period can be super uncomfortable. It all comes down to the rise in estrogen and progesterone levels (yep, them again!). Here's what you can try:
Reduce Sodium: Avoid processed snacks and canned foods
Limit Caffeine: May reduce tenderness in some women
Increase Vitamin E: Almonds, sunflower seeds, avocados
Support Liver Detox: Cruciferous vegetables (broccoli, kale, cauliflower)
6. Headaches / Migraines
Our hormones during the luteal phase can trigger migraines. While over the counter medications are important, naturally reducing intensity can also be helpful. Try these:
Magnesium: Beans, tofu, nuts, leafy greens
Hydration: Prioritize fluids and electrolytes
Avoid Triggers: Processed meats, artificial sweeteners, aged cheeses (if sensitive)
Pain Relief: Bromelain supplement
Vitamin E: Supplements may help reduce period related migraines
Every body is different and sometimes a little one-on-one guidance is exactly what you need to feel more in tune with your hormones. If you’ve been dealing with any of these symptoms and are wondering how to support your cycle in a more personalized and sustainable way, I’d love to connect with you!
Book a discovery call and take the first step toward feeling more balanced and supported throughout your cycle!
