Menstruation is a natural monthly occurrence that, although can present challenges for many individuals, is an opportunity to embrace your body's natural rhythm. We've identified some essential vitamins and minerals for you to include in your daily routine to make your time of the month a little more bearable.
Read on to find out which supplements for period health are worth including in your diet.
What is a Menstrual Cycle?
The menstrual cycle is the time between the first day of a woman's period and the day before her next one. During this time, the body prepares for fertilisation and pregnancy, but if this doesn't occur, then another period will ensue.
Everyone’s cycle is different, from the flow to the frequency, but the process is the same. The average period lasts 28 days, but they can generally range from 21-35 days.
Why You Should Take Supplements on Your Period
During menstruation, many women experience uncomfortable symptoms like cramps, migraines, bloating and mood swings, which could impact their day-to-day life.
However, studies have suggested that certain nutrients may reduce the symptoms caused by their menstrual cycle. Therefore, introducing the following supplements could support women during their time of the month.
- Iron
- Omega-3
- Vitamin B12
- Magnesium
- Zinc
- Vitamin D
What Supplements to Take on Your Period
Iron
During menstruation, women experience blood loss, which can put them at risk of developing anaemia. This is due to a decrease in the number of red blood cells and subsequent reduction in haemoglobin, which means less oxygen can be carried to various tissues and organs in the body.
Arguably the most important period supplement, iron is crucial to women’s health - especially during menstruation. If your cycle is on the heavier side, you’re at a greater risk of developing an iron deficiency. It is therefore essential to ensure an adequate intake of iron-rich foods, such as leafy greens, legumes, and fortified grains or supplementing with our Vitamin Code Raw Iron, which may help reduce the chances of this.
Omega-3
Omega-3 are essential fatty acids that are commonly found in oily fish, such as sardines and mackerel and plant-based foods, including chia seeds and walnuts.
They have a range of health benefits and antioxidant properties, which may help reduce any inflammation and menstrual cramps. This is due to the fact that antioxdants have an innate capacity to lower oxidative stress. This could be helpful, as oxidative stress is thought to rise throughout menstruation, which is what causes muscle inflammation and cramping.
Our Oceans 3 Beyond Omega-3 softgels are manufactured with Omega-Xanthin®, which is a combination of highly-potent fish oil, rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and astaxanthin from marine algae.
We recommend introducing two capsules a day at mealtimes with at least 230ml of water and slowly increasing to three to reap the anti-inflammatory benefits during menstruation within a few weeks.
Vitamin B12
Similar to iron, B12 can also contribute to folate deficiency anaemia, which as a result, may cause symptoms such as fatigue, weakness, dizziness and decreased energy levels. Sufficient levels of vitamin B12 may help the production of red blood cells and prevent megaloblastic anaemia from developing during menstruation.
Our Organics Vitamin B12 Spray is made with the finest ingredients that may aid in maintaining adequate levels of B12. It’s super convenient to add into your routine - especially if you’re on the move. Simply spray one spritz in your mouth and you’re ready to go.
Magnesium
Another supplement for period support is magnesium - particularly if you usually struggle with headaches and mood swings during menstruation. Magnesium has muscle-relaxing properties that can help alleviate menstrual cramps, which are caused by the contraction of the uterine muscles.
Studies have also suggested that it may be able to reduce the impact of hormone fluctuations on your mood, promoting a sense of calm. This is because it can help to regulate the body's stress response by controlling the activity of the hypothalamic-pituitary-adrenal (HPA) axis.
Vitamin D
Vitamin D is another supplement you can introduce into your routine for period pain relief. With anti-inflammatory properties, it works to decrease the pain caused by period cramps.
This is due to vitamin D's ability to maintain prostaglandin production.Prostaglandins get released to contract the uterus and shed the lining, but can contribute to pain and inflammation if levels are too high. By maintaining their production, cramps may be alleviated.
Our Organics Vegan D3 Raspberry-Lemon Chewables are an easy way to maintain your vitamin D levels, especially if you struggle to swallow supplements. Formulated using fruit and vegetable extracts, each supplement contains 2,000 IU of vitamin D3, which is 250% of your percentage daily value (PDV) and is 100% vegan.
Zinc
Similar to vitamin D, studies have suggested that zinc supplements may to help reduce symptoms of painful periods, such as cramps, migraines and breast tenderness – especially when combined with mefenamic acid.
Prostaglandins play multiple roles in your body’s natural processes, one being the involvement in uterine contractions during menstruation. These contractions help facilitate the release of the uterine lining (endometrium), leading to the occurrence of your period. However, if these contractions are too frequent, cramps may occur.
However, zinc may help decrease both inflammation and prostaglandin production, which could alleviate painful periods.
Made from a blend of 23 whole food fruits and vegetables, our organic Vitamin Code Raw Zinc capsules are the perfect addition to your period supplement routine.
Now you know our top six period supplements to support your menstrual cycle, discover moreabout women’shealth on our blog:
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