Several vitamins and minerals can support a healthy menstrual cycle, helping with cramps, hormonal balance, and energy levels. Here’s a breakdown of the most important ones:

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1. Vitamin B6

Helps: Regulate mood swings and PMS symptoms.

Found in: Bananas, chicken, turkey, fortified cereals, and potatoes.

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2. Vitamin B12

Helps: Supports red blood cell production and prevents fatigue from blood loss.

Found in: Fish, eggs, dairy, fortified plant-based milks.

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3. Vitamin D

Helps: Supports hormone regulation and can reduce menstrual pain.

Found in: Sunlight, fatty fish (salmon, mackerel), fortified dairy, or supplements.

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4. Vitamin E

Helps: Reduces oxidative stress and may decrease cramps and heavy bleeding.

Found in: Nuts, seeds, spinach, and avocado.

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5. Vitamin C

Helps: Supports iron absorption (important if you lose blood during your period) and strengthens immunity.

Found in: Citrus fruits, bell peppers, kiwi, strawberries, and broccoli.

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6. Minerals to Consider

Iron: Prevents anemia from blood loss (red meat, lentils, spinach).

Magnesium: Reduces cramps and bloating (nuts, seeds, dark chocolate, leafy greens).

Calcium: Supports muscle function and may reduce PMS symptoms (dairy, fortified plant milks, leafy greens).

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Tip: A balanced diet with these vitamins and minerals usually supports a healthy menstrual cycle. If your periods are very painful, irregular, or heavy, a healthcare provider can recommend specific supplements safely.

Menstrual Cycle Vitamin & Mineral Guide

1. Menstrual Phase (Days 1–5)

Focus: Replenish blood and energy.

• Iron → prevents anemia from blood loss

  • Foods: red meat, lentils, spinach, tofu

• Vitamin B12 → supports red blood cells and energy

  • Foods: eggs, dairy, fish, fortified plant milks

• Vitamin C → helps iron absorption and boosts immunity

  • Foods: oranges, kiwi, bell peppers, strawberries

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2. Follicular Phase (Days 6–13)

Focus: Support hormone production and energy.

• Vitamin B6 → balances mood and reduces PMS risk

  • Foods: bananas, chicken, potatoes, fortified cereals

• Vitamin D → supports hormone regulation

  • Foods: sunlight, fatty fish, fortified dairy or plant milk

• Magnesium → aids muscle function and reduces cramps

  • Foods: almonds, pumpkin seeds, dark chocolate, leafy greens

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3. Ovulatory Phase (Day 14–16 approx.)

Focus: Support ovulation and fertility.

• Zinc → supports egg development and hormone balance

  • Foods: pumpkin seeds, beef, chickpeas

• Vitamin E → reduces oxidative stress and supports uterine health

  • Foods: nuts, seeds, avocado, spinach

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4. Luteal Phase (Day 17–28)

Focus: Reduce PMS and support mood.

• Vitamin B6 → reduces bloating, irritability, and fatigue

  • Foods: fish, chicken, bananas

• Calcium → helps reduce cramps and mood swings

  • Foods: dairy, fortified plant milks, leafy greens

• Magnesium → eases cramps and promotes relaxation

  • Foods: nuts, seeds, dark chocolate, spinach

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Tips for Best Results

• Eat whole, nutrient-rich foods rather than relying solely on supplements.

• Stay hydrated to support nutrient transport and reduce bloating.

• Track your cycle and adjust food intake to the phase you’re in—it can help manage symptoms naturally.

• If you have heavy or irregular periods, consult a healthcare provider before taking supplements.