During the menstrual cycle, a woman's body sheds the lining of the uterus if a fertilized egg is not implanted. Menstruation is triggered by hormones that control the entire cycle, from the release of the egg to the thickening and subsequent shedding of the uterine wall. In the process of menstruation, your body uses and sheds several different nutrients, including vitamins and minerals. These nutrients need to be replaced, by food and by supplements, in order to prevent deficiencies that can develop. Always speak with your doctor before adding any vitamin supplement to your diet.
Step 1
Take 500 IU of vitamin E daily. According to the University of Maryland, some evidence supports the role of vitamin E in relieving menstrual cramping. Vitamin E is also important in the body's formation of red blood cells. During menstruation, your body sheds blood that is part of the lining of the uterus. Although only a small amount of blood is actually lost, taking a vitamin E supplement may help your body replenish its supply of oxygen-rich red blood cells after menstruation.
Step 2
Take 2.4 mcg. of vitamin B-12 daily. The Mayo Clinic explains that vitamin B-12 is essential for the production of healthy nerve and blood cells. Individuals who lack adequate amounts of vitamin B-12 are said to be anemic and experience fatigue, weakness and decreased stamina as a result of a red blood cell deficiency. Menstruation requires blood from your body to form the nutrient rich lining of the uterus. The shedding of the lining each month results in a loss of the red blood cells it contains. Taking a vitamin B-12 supplement can help your body produce red blood cells that replace those lost in your monthly cycle.
Step 3
Take 1.3 mg. of vitamin B-6 every day. The Office of Dietary Supplements explains that vitamin B-6 is used by your body for protein metabolism, functioning of the nervous system and red blood cell metabolism. Vitamin B-6 is used to produce hemoglobin, which is the substance in red blood cells that transports oxygen throughout your body. A deficiency of vitamin B-6 can cause symptoms of anemia, due to a lack of adequate red blood cells. Vitamin B-6 is also important in supporting the immune system, which can be compromised by a vitamin deficiency. In addition, vitamin B-6 may help stabilize blood glucose levels. During and after menstruation, blood glucose levels may become unstable, leading to increased hunger and fatigue.
Step 4
Take 2,500 mg. of calcium daily. According to the Office of Dietary Supplements, calcium is important in maintaining strong bone structure, especially as you age. Calcium also helps your body move blood through the circulatory system and takes part in the release of hormones and enzymes. In response to insufficient amounts of calcium due to strenuous exercise, a low body fat percentage or lack of absorption, your body will attempt to hold onto calcium by stopping menstruation. It is for this reason that when you do have regular menstrual cycles that you replenish the calcium levels in your body. In lieu of a calcium supplement, you can also supplement your diet with calcium-rich foods such as dairy products, broccoli and fish with soft bones.
Tips and Warnings
- Speak with your doctor before making significant changes to your diet or adding dietary supplements.
