The relationship between what you eat, how you move, and how you feel during your period is far more direct than most people realize. The right foods can measurably reduce cramps, replace lost nutrients, and stabilize mood swings — while the wrong ones can amplify every uncomfortable symptom. Similarly, exercise during menstruation isn't just "okay" — for most women, it's actively therapeutic. Here's your evidence-based playbook.
🥩 Iron-Rich Foods: Replenishing What You Lose
Every menstrual cycle, you lose iron through blood flow. A normal period (30–80 ml blood loss) depletes roughly 15 to 40 milligrams of iron. For context, the recommended daily intake of iron for premenopausal women is 18 milligrams — meaning a single heavy period can wipe out several days' worth of iron stores.
Iron comes in two dietary forms:
Heme iron (from animal sources) is absorbed 2 to 3 times more efficiently than non-heme iron. Best sources: red meat (beef and lamb are richest), organ meats (liver is the single most iron-dense food), dark poultry meat, shellfish (oysters, clams, mussels), and canned sardines.
Non-heme iron (from plant sources) requires vitamin C for optimal absorption. Best sources: spinach and other dark leafy greens, lentils and chickpeas, fortified cereals and breads, tofu, pumpkin seeds, and quinoa.
Boost absorption: Pair iron-rich foods with vitamin C sources — squeeze lemon on spinach, eat strawberries with fortified cereal, or have bell pepper strips with hummus. Vitamin C can increase non-heme iron absorption by up to 6-fold. Block absorption: Calcium, tannins (tea), phytates (whole grains), and polyphenols (coffee) reduce iron absorption. Avoid drinking tea or coffee within 1 hour of iron-rich meals.
🐟 Anti-Inflammatory Foods: Fighting Cramps From the Inside
Menstrual cramps are fundamentally an inflammatory process driven by prostaglandins. It follows that anti-inflammatory foods can help dampen this response — and the research supports this.
Omega-3 fatty acids: Found in fatty fish (salmon, mackerel, sardines, herring), walnuts, flaxseeds, and chia seeds. Omega-3s compete with omega-6 fatty acids (which promote inflammation) for the same enzymatic pathways, effectively reducing prostaglandin production. A randomized controlled trial published in the European Journal of Clinical Nutrition found that omega-3 supplementation significantly reduced menstrual pain intensity. Aim for 2 to 3 servings of fatty fish per week, or consider a fish oil supplement (1,000–2,000 mg EPA/DHA daily).
Turmeric (curcumin): The active compound in turmeric has well-documented anti-inflammatory properties. Studies suggest it can reduce PMS symptoms and menstrual pain when taken consistently. Add turmeric to soups, smoothies, or golden milk. For therapeutic effect, a curcumin supplement (500 mg daily) with piperine (black pepper extract, which increases absorption by 2,000%) is more reliable than dietary turmeric alone.
Ginger: Multiple clinical trials have shown ginger to be as effective as ibuprofen for menstrual pain relief. A dose of 750 to 2,000 mg of ginger powder daily during the first 3 days of menstruation significantly reduced pain scores compared to placebo. Fresh ginger tea (slice 2–3 cm of fresh ginger root, steep in hot water for 10 minutes) is a pleasant and effective delivery method.
🚫 Foods to Limit During Your Period
Just as certain foods help, others reliably make symptoms worse. You don't need to eliminate them entirely — but reducing intake during the most symptomatic days can make a noticeable difference.
Salt: Excess sodium causes water retention, worsening the bloating and puffiness that many women already experience premenstrually and during menstruation. Processed foods, fast food, canned soups, and salty snacks are the biggest culprits. Aim to keep sodium under 2,300 mg per day during your period, and cook from scratch when possible so you control the salt.
Caffeine: Caffeine constricts blood vessels and can intensify cramps. It also increases anxiety and interferes with sleep — both of which tend to worsen during the premenstrual and menstrual phases. If you're caffeine-dependent, don't quit abruptly (withdrawal headaches on top of cramps is misery). Instead, switch to half-caff or limit yourself to one cup before noon.
Alcohol: Alcohol is a vasodilator that can increase menstrual flow and worsen cramps. It depletes magnesium (which you need more of during menstruation), disrupts sleep quality, and worsens mood instability. It also dehydrates you, making bloating paradoxically worse as your body retains water to compensate. Limiting alcohol during your period is one of the simplest and most impactful changes you can make.
Refined sugar: While the craving for chocolate and sweets during your period is hormonally driven (falling serotonin levels make your brain seek quick carbohydrate hits), refined sugar causes blood glucose spikes and crashes that amplify mood swings, fatigue, and irritability. Opt for dark chocolate (70%+ cocoa) instead — it's lower in sugar and contains magnesium and iron.
🏊 Exercise by Cycle Phase
Your body's capacity and preference for different types of exercise naturally shifts across your menstrual cycle, driven by hormonal fluctuations. Matching your workout to your cycle phase can optimize both performance and comfort.
Menstrual phase (days 1–5): Estrogen and progesterone are at their lowest. Energy may be lower, and cramps are common. This is the time for gentle, restorative movement: walking, yoga, stretching, light swimming, or Pilates. The goal is to move enough to release endorphins and improve blood flow without exhausting yourself. Studies show that even 30 minutes of walking during menstruation significantly reduces pain and improves mood.
Follicular phase (days 6–13): Estrogen rises steadily. Energy, motivation, and pain tolerance increase. This is your window for higher-intensity training: strength training, HIIT, running, cycling, and trying new athletic challenges. Your body is primed to build muscle and push harder during this phase.
Ovulatory phase (days 14–16): Estrogen peaks, testosterone surges briefly. Strength and endurance are at their highest. Go for personal records and competitive events — you're physiologically optimized for peak performance.
Luteal phase (days 17–28): Progesterone rises, then both hormones decline before menstruation. You may feel more fatigued, experience PMS symptoms, and have a higher core body temperature (which affects endurance). Moderate cardio, yoga, lower-intensity strength work, and swimming are ideal. Listen to your body — if it says rest, rest.
💊 Magnesium and Vitamin B6: The Evidence
Magnesium: This mineral relaxes smooth muscle (including the uterus), regulates neurotransmitters, and reduces prostaglandin production. Multiple studies have shown that magnesium supplementation (250–400 mg daily) reduces menstrual pain, PMS-related mood symptoms, and water retention. Dietary sources include dark chocolate, almonds, avocados, bananas, and leafy greens. Magnesium glycinate or citrate are the best-absorbed supplement forms and are least likely to cause digestive upset.
Vitamin B6 (pyridoxine): Involved in serotonin and dopamine synthesis, B6 may help with PMS-related mood symptoms, irritability, and breast tenderness. A dose of 50 to 100 mg daily has shown benefit in clinical trials. Don't exceed 100 mg per day long-term, as very high doses can cause peripheral neuropathy. Food sources include poultry, fish, potatoes, chickpeas, and bananas.
💧 Hydration: More Important Than You Think
Proper hydration during menstruation reduces bloating (counterintuitive but true — your body retains less water when it's consistently well-hydrated), helps prevent constipation (common during the luteal and menstrual phases), and supports overall energy levels. Aim for at least 2 liters of water daily, more if you're exercising or in a warm climate. Herbal teas — especially ginger, peppermint, and chamomile — count toward your fluid intake and offer their own anti-inflammatory and calming benefits.
Your period is not a time to punish your body with restriction or push through with willpower. It's a time to support your body with nourishing food, gentle movement, and adequate rest. The evidence is clear: the right nutrition and exercise don't just make your period more tolerable — they can fundamentally change how you experience it.