6 Essential Nutrients You Must Eat When On Periods

Periods can be irritating right? Four to five days with those cramps, mood swings, irritation and what not. In fact, before the periods arise, they start giving their symptoms too…Don’t forget the PMS (Premenstrual Syndrome)! Ladies during your menstrual cycle, you lose so much blood. Your energy may also start to reduce once your period arrives. 

This can show up in your work as well. Well you know that your body is quite weak at this time. Thus, to refill your energy, you need to supply enough nutrients to your body such as calcium, zinc, magnesium and so on. Consuming them will help you to make up for the energy and blood loss. As a result, your periods can become pain free. 

Furthermore, intaking some period gummiescan be your mate in easing your periods. They can help your body to relax by reducing the cramps and abdominal pain. Besides relaxing you, they would supply the remaining percentage of nutrients that can provide your body with strength. 

Here is the list of nutrients that you need to supply to your body during the menstrual cycle…

1. Folate

During your periods when the blood loss takes place, your haemoglobin levels can go down too. Hence, you need to consume foods that can make up the deficit. Haemoglobin is made up of the globin and heme molecules. Here, iron and folate are the necessary molecules that are required for the formation of heme molecules. 

Folate is necessary for the biosynthesis of heme compounds. Thus, consuming foods rich in folate such as lettuce, spinach, or brussel sprouts can help increase the haemoglobin production. As an outcome this will make you more energetic. 

2. Calcium

Vitamin D as well as calcium assist in maintaining bone strength and density. Painful cramps can be caused by a lack of Vitamin D and calcium in your diet. Don’t forget to increase your calcium intake during your period. 

Therefore, consuming calcium-rich foods can help you prevent mild uterine cramps. This mineral can help reduce cramps, bloating, and water retention. When you are bleeding, try to include dairy products such as yoghurt, milk, and almonds. It also helps keep your bones strong.

3. Iron

Iron is an essential part of the menstrual cycle. The iron levels in blood can drop dramatically due to bleeding. Additionally, iron is also crucial for maintaining haemoglobin levels and RBC production. It is important to keep your iron levels high while you are having menstruation. A drop in iron levels can even cause weakness and energy loss. 

Iron-deficiency can happen when you have heavy periods. This can lead to mood swings, weakness, and fogginess. Therefore, it is important to increase your iron intake to maintain good health. Hence, you should include iron-rich foods like beans, dark chocolate and leafy greens as well as nuts, seeds, legumes, and tofu in your diet to complete the iron intake.

4. Magnesium


Menstrual cramps can occur in your abdomen during periods. Some women may also notice sore breasts when they menstruate. Magnesium is hence very beneficial in relieving these cramps. It relaxes the muscles in the uterine lining, which causes cramps. Magnesium can even be used to reduce anxiety, sleep problems, headaches. 

Because of its high magnesium content, chocolate is a popular choice for women during their monthly cycles. For relief, you can include cashews, almonds, avocados, bananas, soybeans, and spinach in your diet.

5. Fibre

Bloating is another common sign of menstruation. This can make it difficult to sleep and cause you to become impatient. You can avoid this by eating plenty of fibre throughout your period. This will ensure that you have regular bowel movements. You can thus eat sweet potatoes, beans, chia seeds and apples during this time as they have high fibre content.

6. Vitamin C

Vitamin C is the most well-known nutrient for its ability to improve the appearance of your skin. Vitamin C isn't just good for your skin. It also regulates haemoglobin levels. It is important to include vitamin C in your diet during menstruation. Vitamin C deficiency can lead to anaemia and other diseases such as scurvy. To maintain your energy levels throughout the day, make sure you include vitamin C. Hence, consuming foods including pepper, oranges, broccoli, strawberries etc. can fulfil your Vitamin C requirement.

In Brief

Your body loses a lot of blood during your periods. This can make you feel weak. Thus, to overcome the weakness, it’s important that you provide your body with enough nutrients. The nutrients that have been defined above are the essential ones that you should intake during the menstrual cycle. 

Along with it, you can look out for period relief gummies that will assist you in preventing pain and cramps. Hence, chewing the “That Time of The Month” gummies can be helpful. These tasty gummies can aid in reducing PMS symptoms and also provide you with a peaceful sleep. 

The amazing ingredients put in these gummies consist of Chasteberry extract, Milk Thistle Extract, Magnesium Sulphate, Vitamins B6 and C, as well as Passion Flower Extract. You only need to pop two of these strawberry-flavoured gummies to strengthen your body during periods.

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