Menstruation places increased demands on your body, so eat a healthy, balanced diet that provides all the vitamins and minerals you need, including vitamin C and zinc. In addition to food sources, your doctor may recommend that you take a multivitamin to meet your daily nutritional needs. Choose products that are specially formulated for women since they emphasize the most important nutrients.
Effects of Vitamin C
Vitamin C helps your body absorb iron, which may decrease the chances of developing iron-deficiency anemia during your menstrual cycle. Iron deficiency is more common during menstruation due to blood loss. Strict vegetarians should be especially sure to obtain enough vitamin C, since vegetarian iron sources, such as vegetables, dairy products, eggs and beans contain non-heme iron. Vitamin C doesn't increase heme iron absorption, which is found in meat and fish, but it does help the body absorb non-heme iron.
Effects of Zinc
Zinc's effects on menstruation are still under investigation. A 2007 study by researchers at the George Eby Research Institute found that women who supplemented their diets with 30 milligrams of zinc one to three times each day experienced a significant decrease in menstrual cramping before the onset of menstruation. However, as noted by the MayoClinic.com, further research is needed to verify these effects. If you suffer from acne breakouts during your period, consult your doctor about using a topical zinc treatment to reduce the severity and duration of breakouts.
Recommended Amounts
Most women's multivitamins contain both vitamin C and zinc, so if you take a daily multivitamin you're probably in good shape. Women over age 18 need 75 milligrams of vitamin C per day, or 120 milligrams for breastfeeding women. Zinc is a trace mineral, which means that you don't need much of it for optimal health benefit. Women ages 19 and older need 8 milligrams of zinc per day, or 12 milligrams for lactating women.
Best Sources
If you don't take a multivitamin, be sure to obtain enough vitamin C and zinc in your diet, particularly before and during your menstrual cycle. Good food sources of vitamin C include citrus fruits, bell peppers, melons, berries, fortified foods such as orange juice, broccoli, cooked leafy green vegetables and tomatoes. Foods that are rich in zinc include red meat, poultry, oysters and other fish, and cheese. Plant foods such as legumes, whole grains and soy products also contain zinc, although it is less readily available from plant foods than other sources.
