Did you know that what you eat can directly impact your menstrual cycle? From reducing cramps to balancing hormones, your nutrition plays a vital role in period health.

Let’s explore how specific nutrients support each phase of your cycle — and what to avoid.

How Nutrition Affects Your Cycle

Your body undergoes hormonal shifts throughout the menstrual cycle. Supporting these changes through balanced, nutrient-rich foods can help ease discomfort, support fertility, and regulate irregular periods.

➡️ Source: NIH Office of Dietary Supplements

Key Nutrients to Include

1. Iron
   Menstrual bleeding can lead to lower iron levels. Boost with:
   
   

• Leafy greens, beans, lean meats
  

• Fortified cereals
  
  

2. Magnesium & Calcium
   Help reduce cramping and mood swings.
   
   

• Find in nuts, seeds, yogurt, and dark chocolate.
  
  

3. Vitamin B6
   May help reduce PMS symptoms like irritability and bloating.
   
   

• Found in bananas, potatoes, and salmon.
  
  

4. Omega-3 Fatty Acids
   Help with inflammation and breast tenderness.
   
   

• Get from flaxseeds, chia seeds, and fatty fish.
  
  

➡️ Source: American College of Obstetricians and Gynecologists

Foods That May Worsen Symptoms

Avoid or limit:

- Processed foods high in sugar and sodium
- Caffeine, which can increase anxiety and breast tenderness
- Alcohol, which can impact hormone levels and liver function

➡️ Source: Centers for Disease Control and Prevention (CDC)

Give Back Through Nutrition-Informed Care

At othercare, we believe education is a key part of menstrual wellness. We don’t just donate products — we help people understand how to care for their bodies naturally.

👉 Click Here to Donate and support our efforts to provide access to natural period care products and education for families in need.

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