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.
