The Best Nutritional Supplements to Consume During Your Period
During the menstrual cycle, the body goes through various changes that can sometimes leave women feeling fatigued, irritable, and in need of some extra care. Incorporating the right nutritional supplements into your diet can help alleviate some of these symptoms and support overall well-being. Here's a guide to the best supplements to consider during your period.
1. Vitamin D
Vitamin D is often referred to as the sunshine vitamin because it's synthesized in the skin when exposed to sunlight. During your period, your body may have a harder time absorbing calcium, leading to a deficiency. Vitamin D not only aids in calcium absorption but also helps regulate mood and reduce inflammation.
How to Get It: Aim for 600-800 IU of vitamin D daily. You can get this from supplements, fatty fish like salmon and mackerel, and fortified foods like milk, orange juice, and cereals.
2. Calcium
Calcium is crucial for bone health, muscle function, and the regulation of nerve impulses. During your period, calcium helps with the contractions of the uterus, which can be particularly beneficial for cramping relief.
How to Get It: Aim for 1,000-1,200 mg of calcium daily. Good dietary sources include dairy products, leafy greens, and fortified foods. If you're not getting enough through your diet, consider a calcium supplement.
3. Magnesium
Magnesium is a mineral that plays a role in over 300 biochemical reactions in the body, including muscle and nerve function. It's also known to help alleviate menstrual cramps and reduce symptoms of premenstrual syndrome (PMS).
How to Get It: Aim for 300-400 mg of magnesium daily. Foods rich in magnesium include almonds, cashews, black beans, and whole grains. Magnesium supplements are also available if you need additional support.
4. Iron
Iron is essential for the production of hemoglobin, which carries oxygen in the blood. During your period, you lose blood, which can lead to iron deficiency. Iron deficiency can cause fatigue, weakness, and dizziness.
How to Get It: Aim for 18 mg of iron daily. Dietary sources of iron include red meat, poultry, fish, legumes, and fortified cereals. To enhance iron absorption, pair iron-rich foods with vitamin C-rich foods, such as oranges, strawberries, and bell peppers.
5. Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties and are known to improve mood and cognitive function. They can also help alleviate PMS symptoms and reduce the severity of cramps.
How to Get It: Aim for 250-500 mg of omega-3 fatty acids daily. Fish such as salmon, sardines, and mackerel are excellent sources. For those who are vegetarian or vegan, flaxseeds, chia seeds, and walnuts are good alternatives. Omega-3 supplements are also available.
6. Vitamin B6
Vitamin B6 is involved in the production of neurotransmitters, which are important for mood regulation. It's also believed to help reduce PMS symptoms, including breast tenderness and bloating.
How to Get It: Aim for 1.3 mg of vitamin B6 daily. Foods rich in B6 include chicken, turkey, fish, and potatoes. If you're struggling to get enough B6 through your diet, a supplement might be beneficial.
7. Probiotics
Probiotics are live microorganisms that are beneficial for your gut health. A healthy gut can improve digestion, enhance mood, and support immune function. They may also help alleviate bloating and discomfort during your period.
How to Get It: Aim for 1-2 billion CFUs (colony-forming units) of probiotics daily. You can find probiotics in yogurt, kefir, and fermented foods. Probiotic supplements are also widely available.
Incorporating these nutritional supplements into your diet during your period can provide a natural boost to your health and well-being. However, it's always best to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications. Remember, a balanced diet and a healthy lifestyle are key components of overall menstrual health.
