During menstruation, your hormone levels shift and you lose up to 1/4 cup of blood, tissue and fluid, according to Family Education. For some women, those changes bring on cramping, pain and other uncomfortable symptoms. For others, menstruation triggers anemia, or a shortage of iron. Careful attention to diet and nutrition during this time can help alleviate negative symptoms and avoid menstrual-related nutritional deficiencies.
Iron
Some women, especially women with heavy menstrual flows, experience iron deficiencies during menstruation. This anemia can resolve itself shortly after menstruation ends or may persist on an indefinite basis. Women need at least 15 milligrams of iron per day to prevent anemia, according to Family Education. If you have severe anemia, your doctor may recommend additional iron. Dietary sources of iron include fresh meat, beans, nuts, whole grains and green vegetables. Your doctor may also prescribe a supplement.
Vitamin C
Vitamin C is essential for good health in general, but it's especially important during menstruation because it helps your body absorb iron, according to the Office of Dietary Supplements. Adult women need at least 75 milligrams per day, according to the University of Maryland medical Center. You can easily get the recommended 75 milligrams from citrus fruits, vegetables, orange juice and even some candies. If your doctor recommends a supplement, divide your dose into thirds and take one-third of the total amount with each meal to improve absorption, according to the University of Maryland Medical Center.
Magnesium
If you experience menstrual pain or cramps prior to or during menstruation, magnesium may be able to help. Dr. Christine Northrup recommends 100 milligrams of magnesium in supplement form every two hours, up to 1,000 milligrams per day, to ease painful menstrual cramps. Magnesium helps by regulating and relaxing the muscles that contract and cause cramping. Northrup warns that taking more than 1,000 milligrams per day could result in diarrhea. Magnesium can also be found in food sources such as green vegetables, legumes, tofu, potatoes and chocolate.
Fats
The amount and type of fat you take in has an effect on your menstrual cycle. Healthy fats, such as omega-3 fats, help relieve menstrual pain by reducing pain-triggering chemicals, according to Dr. Christine Northrup. Diets low in saturated fat reduce estrogen in the bloodstream and can help reduce menstrual pain and discomfort, according to the Physicians Committee for Responsible Medicine. Eat foods such as flaxseed and cold-water fish or take 1,000 to 2,000 milligrams of omega-3 in supplement form to get good fats in your diet. Choose fresh fruits, vegetables, lean meats, low-fat dairy and whole grains as the basis of your diet to lower your overall dietary saturated fat intake.
References
- Family Education: Nutrition and Menstruation
- Office of Dietary Supplements: Iron
- Christine Northrup.com; Menstrual Cramps and Pelvic Pain; Christine Northrup, M.D.
- Physicians Committee for Responsible Medicine: Using Food Against Menstrual Pain
- Physicians Committee for Responsible Medicine; Study Shows Low-Fat Diet Reduces Disabling Cramps and PMS; January 2000
- MayoClinic.com; Menstrual Cycle: What's Normal, What's Not; January 2011
- University of Maryland Medical Center: Vitamin C
- University of Maryland Medical Center: Magnesium
