Periods can be quite trying on the body and mind of most women, causing cramps, fatigue, mood swings, and other symptoms of the physical and emotional sort. These are common, however, and not something you must bear without support. Proper nutrition and certain supplements can help with this discomfort and improve general health.
This guide delves deep into the menstrual cycle, explores common period symptoms, and highlights the top five supplements that can make your period more manageable.
What Is the Menstrual Cycle?
The menstrual cycle is a monthly process that prepares the body for pregnancy. This is regulated by hormonal changes and involves the shedding of the uterine lining in case pregnancy doesn't take place. Typically, the cycle lasts around 28 days, though it can be between 21 and 35 days long.
There are four phases to a cycle.
- Menstrual Phase: There is a discharge of the uterine lining that causes bleeding. This is typically for 3-7 days.
- Follicular Phase: The egg in the ovaries is ready for release. The estrogen hormone increases, and the uterine lining is thickened.
- Ovulation Phase: Mid-cycle, an egg ready to be released is usually matured. It is also the most fertile time.
- Luteal Phase: If the egg does not get fertilized, hormone levels drop and thus, a new menstrual phase is set in.
These times can also result in some symptoms such as bloating, mood swings, and tiredness because of the hormonal changes.
Why Do Some People Have Period Cramps?
The medical term for this symptom is dysmenorrhea. It results from uterine muscle contraction in the process of shedding its lining. Prostaglandins are hormone-like substances which activate these contractions.
High amounts of prostaglandin cause more painful cramping. Other reasons for experiencing pain during periods are:
- Hormonal Imbalance: Estrogen and progesterone levels are unbalanced.
- Medical Conditions: Endometriosis, fibroids or pelvic inflammatory disease.
- Lifestyle Factors: A diet lacking essential nutrients or insufficient physical activity.
Typically, what is done to relieve cramping is a combination of dietary changes along with stress management and the use of supplements.
Should I Take Supplements on My Period?
Oh yes. During menstruation, supplements can be extremely beneficial. They help replenish nutrient reserves, reduce discomfort, and bring back hormonal balance. For instance, magnesium helps ease up the cramps, whereas omega-3 fatty acids assist in reducing inflammation.
Supplements are particularly beneficial if your diet is missing certain nutrients. However, you must first consult a health provider before you begin with supplements, especially if you have underlying health conditions.
Some of the Best Supplements You Can Take on a Period Include:
1. B Vitamins
B vitamins, such as B6 and B12, are necessary for energy production, mood stabilization, and reduction of period-related discomfort:
- Benefits: B6 helps control symptoms of premenstrual syndrome (PMS), like irritability and mood swings. Taking vitamin B12 food is necessary to produce red blood cells and prevents anaemia-related fatigue.
- Sources: Eggs, dairy, poultry, and fortified cereals. Supplements are a convenient way to guarantee enough.
- How to Take: A B-complex supplement can provide the full spectrum of benefits that support overall energy and mood throughout the cycle.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are known for their anti-inflammatory action, so they're also super useful in easing period cramping:
- Benefits: Reduces prostaglandin, making the cramps milder. Omega-3 also reduces depression associated with menstruation.
- Sources: Fatty fish like salmon and mackerel, walnuts, chia seeds, flaxseeds
- How to Take: A daily fish oil supplement or plant-based omega-3 source such as algae oil.
Research has indicated that women who take regular doses of omega-3s experience lighter cramps than those who do not.
3. Magnesium
Magnesium is an essential mineral related to significant aspects of muscle relaxation and nervous conduct:
- Benefits: It Relieves cramping by relaxing the uterine muscles, reduces bloating and helps with headaches felt during periods.
- Sources: Spinach, almonds, black beans, and bananas. However, many individuals don't get enough magnesium in a diet.
- How to Take: Magnesium glycinate and citrate are effective forms, and taking these around bedtime can also help to facilitate better sleep.
Research indicates that a supplement of magnesium helps the severity and duration of pain associated with menstrual cramping.
4. Iron
Iron is an essential during menstruation, particularly during heavy periods for females:
- Benefits: Replenishes red blood cells lost during bleeding, preventing anaemia and fatigue.
- Sources: Red meat, lentils, tofu, and spinach. Supplements are particularly important for vegetarians or those with heavy periods.
- How to Take: Iron should be taken with vitamin C to enhance absorption. Avoid taking it with calcium-rich foods, as they can hinder absorption.
Iron deficiency is a common issue among menstruating individuals, making supplementation essential for maintaining energy levels.
5. Zinc
Zinc is a trace mineral that helps to maintain immune health, hormone regulation, and skin health:
- Benefits: Reduces inflammation, relieves cramps, and fights hormonal acne that can happen before or during a period.
- Sources: Shellfish, legumes, nuts, and seeds.
- How to Take: A daily zinc supplement can help alleviate PMS symptoms and inflammation.
Zinc also helps to support the body's repair of tissues, which is helpful during menstruation.
Additional Tips for Managing Period Discomfort
While supplements can be helpful, the best way to get through cramps and bloating is to use a holistic approach to health. Here are some additional tips:
- Stay Hydrated: The worst thing for cramping and bloating is dehydration. Drink plenty of water throughout the day.
- Eat a Balanced Diet: Whole foods rich in fibre, healthy fats, and lean proteins can help combat symptoms. Avoid processed foods and sugary snacks as they can make symptoms worse.
- Exercise Regularly: Gentle activities like yoga, walking, or swimming can improve circulation and reduce cramps.
- Practice Stress Management: Techniques like meditation, deep breathing, or journaling can help regulate hormones and helps in stress management.
- Use Heat Therapy: A heating pad or warm bath can provide immediate relief for cramps and muscle tension.
Conclusion
Menstruation is, after all a part of natural life. But it should not become a source of discomfort or low energy. Through the help of some specific supplements including B vitamins, omega-3s, magnesium, iron, and zinc, all your needs would be covered, and the usual symptoms of menstrual periods will subside naturally.
Remember, supplements should supplement a healthy diet and lifestyle, not replace them. Always consult a healthcare provider before starting any new supplement regimen to ensure it aligns with your unique health needs.
Taking proactive steps to care for your body during your period can lead to a more comfortable and empowering experience.
Note: The information provided in this blog is based on thorough research and is intended for educational purposes only. Always consult a qualified healthcare professional or your doctor before using any products or following the tips mentioned here, especially if you have underlying health conditions or are on medication.
Frequently Asked Questions
1. What vitamins do you lack during your period?
The essential vitamins that you may lose in your period are iron as it's related to blood loss, magnesium for muscle relaxation, and B vitamins in connection with energy production. PMS symptoms can also be worsened by low vitamin D levels. A balanced diet and supplements can help you get these nutrients back and overcome discomfort from your period.
2. What is the best vitamin for a regular period?
Vitamin B6 is very effective in regulating periods because it supports hormone balance and reduces PMS symptoms. Vitamin D also helps in maintaining regularity in menstrual cycles by influencing hormone production. These, combined with a balanced diet, can promote a healthy menstrual cycle.
3. What not to do during periods?
Avoid the temptation to skip meals. Skipping meals may exacerbate fatigue and cramps. Minimize caffeine, salty foods, and other known causes of bloating and irritability. Steer clear of overexertion and take enough rest. Lack of hydration and stress management may also serve to exacerbate period symptoms.
4. Can vitamin D affect your period?
Yes, vitamin D has an important role in hormone regulation. Low levels of vitamin D may cause irregular cycles or worsen symptoms of PMS. In addition, being sure to get enough vitamin D can help maintain a healthy menstrual cycle, through either sun exposure, dietary intake, or supplements.
5. How to tell if you have low iron during your period?
Signs of low iron during your period include extreme fatigue, dizziness, pale skin, and shortness of breath. Heavy menstrual bleeding increases the risk of iron deficiency anaemia. If you experience these symptoms, consult a healthcare provider for testing and consider iron-rich foods or supplements.