7 Foods That Can Help Ease Your Period Symptoms, According to Dietitians

“Because your body is losing blood, you want to ensure you have adequate iron intake to replace your losses,” Shaw said. Iron helps carry oxygen in the blood throughout your body. Not having enough of this important nutrient can cause you to feel that familiar exhaustion so many of us experience. “The best way to boost your iron is to focus on food sources, both plant- and animal-based,” Shaw explained. “Plant sources of iron include those dark, leafy greens and broccoli, as well as nuts and dried fruits. Animal sources of iron include lean meats, seafood, and poultry.”

“Magnesium is an important mineral that plays a pivotal role in our muscle and nerve regulation, as well as managing blood sugar levels,” Shaw told POPSUGAR. “Fueling up with foods high in magnesium, like yogurt, milk, whole grains, legumes, and nuts, may help to relax those muscles and ease those pesky cramps.”

It’s common for your mood to shift during your period, and “focusing on improving intakes of omega-3s, especially during this time, may have lasting benefits on your mental health even after your cycle ends,” Shaw explained. “Some research has shown promise in higher omega-3 consumption and lowering depression.” She suggests eating seafood, like healthy salmon, at least twice a week.

“It’s crucial to get enough vitamin B6 into your diet leading up to your period and during your period as well,” Tracy Lockwood Beckerman, MS, RDN, author of “The Better Period Food Solution, told POPSUGAR. She explained that this is due to the vitamin’s ability to thwart “the negative symptoms associated with PMS, such as moodiness, cramping, and fatigue.” Along with foods like oranges, nuts, and seeds, oats are a natural source of vitamin B6.

Along with making sure that your iron intake is in check, focusing on foods rich in vitamin B12 can help combat period-related exhaustion. “Vitamin B12 will give your body that needed jolt of energy that will prevent you from sinking into the couch all day during your period,” Beckerman said. She recommends eating vitamin B12-rich foods such as eggs, nutritional yeast, and turkey during your period.

Instead of turning to booze or candy, Beckerman recommends ensuring adequate intake of slow digesting, complex carbohydrates during your period, like lentils, whole grain breads, and most fruit. She explained that “eating these foods before and during your period will help to turn that frown upside down.”

Bathroom woes are common during that time of the month. If you often feel constipated during your period, pears contain natural fiber that can help support regularity. Just make sure to eat the skin!