CONQUER PAINFUL PERIODS WITH THE POWER OF NUTRITION: the best nutrients for every phase of your cycle
As long as I can remember, my periods have been extremely painful. To the point where I used to have to stay home from school. My mom was like okay you can’t keep missing school so I got on birth control in high school. I had the patch, the pill and then eventually the infamous Depo shot that made them go away completely. But it also caused me to gain a LOT of weight. It wasn’t until I got older and more interested in a holistic way of living that I learned that nutrition had a huge impact on your cycle. I saw this in play when I would eat like shit and have painful periods, and when I would eat better more consistently, the periods would be less painful and the emotional turmoil wasn’t as drastic.
So I want to share some of the essential vitamins and minerals that you need for each phase of your menstrual cycle, why they matter and where you can find them.
Painful periods also known as dysmenorrhea often are a sign of inflammation, imbalance in the hormones or nutritional depletion. Fortunately for us, our cycle offers a built-in rhythm that we can work with if you know the right nourishment to give it. Work with your body instead of feeling like you’re fighting against it each month.
Let’s break it down by the cycle phases, focusing on key nutrients, your body needs to minimize cramps, regulate hormones, and increase energy as well as mood.
Menstrual Phase (Days 1-5)
The focus during this phase should be anti-inflammatory support, blood building and gentle detoxification. You are shedding your uterine lining, using up minerals like iron and magnesium while losing blood. The color, consistency and length of your menstrual period is a powerful sign of your hormonal health.
Essential Nutrients to Focus On:
Iron to replenish blood loss and prevent fatigue
• Food Sources: Grass-fed beef, lentils, pumpkin seeds, spinach, tofu, blackstrap molasses
• Why: Iron deficiency can worsen cramps and make you feel exhausted.
Magnesium to relieve cramps and soothe the nervous system
• Food Sources: Dark chocolate, almonds, leafy greens, avocados, pumpkin seeds
• Why: Magnesium relaxes muscles and reduces prostaglandins (the compounds that cause cramps).
Vitamin C to aid in iron absorption + immune support
• Food Sources: Citrus fruits, bell peppers, strawberries, parsley
• Why: Helps the body absorb plant-based iron and supports tissue healing.
Omega-3s are naturally anti-inflammatory
• Food Sources: Flax seeds, chia seeds, walnuts, wild salmon
• Why: Omega-3s reduce uterine inflammation and cramp severity.
Follicular Phase (Days 6-14)
In this phase, we focus on the building of hormones, energy support, and egg development. This phase begins directly after your bleed ends.
Essential Nutrients to Focus On:
B Vitamins (especially B6 & B12) to support energy, mood, and estrogen metabolism
• Food Sources: Eggs, wild salmon, beef liver, chickpeas, nutritional yeast
• Why: B vitamins help with the creation of neurotransmitters like serotonin and dopamine.
Zinc supports egg quality and hormonal balance
• Food Sources: Pumpkin seeds, oysters, chickpeas, cashews
• Why: Zinc helps regulate cycle length and reduces inflammation.
Vitamin D for hormone regulation and mood support
• Food Sources: Sunshine, fortified foods, mushrooms, cod liver oil
• Why: Low vitamin D can worsen PMS and painful periods.
Iodine for thyroid and estrogen balance
• Food Sources: Seaweed, eggs, dairy (if tolerated), iodized salt
• Why: Supports metabolism and hormone detoxification through the thyroid.
Ovulatory Phase (Days ~13-16)
Our focus during this phase is going to be on detoxifying excess estrogen, supporting egg release and cervical fluid. This is the time where our energy peaks but it’s also a time where estrogen peaks. Too much estrogen can lead to heavy painful periods.
Essential Nutrients to Focus On:
Vitamin E to support cervical fluid and reduce inflammation
• Food Sources: Sunflower seeds, almonds, spinach, avocado
• Why: Protects egg quality and reduces oxidative stress.
Antioxidants (A, C, E, selenium) to clear out excess estrogen
• Food Sources: Berries, leafy greens, carrots, Brazil nuts
• Why: Prevent buildup of excess estrogen which contributes to painful periods.
Calcium + Magnesium to regulate muscle function, prevent cramping
• Food Sources: Sesame seeds (tahini), leafy greens, sardines, almonds
• Why: These minerals prevent uterine contractions and tension.
Fiber to detox excess hormones
• Food Sources: Flax seeds, lentils, quinoa, cruciferous veggies (broccoli, cabbage)
• Why: Helps bind and eliminate excess estrogen through the digestive system.
Luteal Phase (Days 17-28)
The support during this phase is to support progesterone production, stabilize blood sugar, calming inflammation and soothing the nervous system. This is the pre-menstrual phase. Many women experience, mood swings, cravings, bloating, and worsening cramps during this time.
Essential Nutrients to Focus On:
Magnesium calms mood swings, eases bloating, and reduces cramps
• Food Sources: Dark chocolate, spinach, pumpkin seeds, bananas
• Why: Magnesium levels drop during this phase so replenishing is key.
Vitamin B6 reduces irritability and breast tenderness
• Food Sources: Turkey, bananas, sunflower seeds, potatoes
• Why: Supports neurotransmitters that affect mood, and helps with progesterone production.
Calcium helps ease PMS symptoms
• Food Sources: Chia seeds, sesame seeds, tahini, tofu, yogurt
• Why: Low calcium is linked to more severe PMS.
Chromium + Magnesium + Zinc to help stabilize blood sugar
• Food Sources: Cinnamon, oats, leafy greens, nuts, whole grains
• Why: Blood sugar dips during this phase can worsen mood and cravings.
Choline supports liver detox and hormone metabolism
• Food Sources: Eggs (especially the yolks!), salmon, quinoa
• Why: Helps your body properly process estrogen and progesterone.
Bonus: Supplement Tips
If you’re struggling with painful periods, here are some supportive supplements to consider (consult with a healthcare professional first):
• Magnesium Glycinate for cramp relief and relaxation
• B Complex for overall hormone and mood support
• Iron Bisglycinate if bleeding is heavy
• Evening Primrose Oil to support progesterone and reduce PMS
• Omega-3 Fish Oil for anti-inflammatory benefits
• Vitex (Chaste Tree Berry) balances estrogen and progesterone
• Calcium D-glucarate for estrogen detoxification (especially if estrogen dominance is suspected)
In Conclusion
Your cycle is sacred. When you nourish it intentionally, you begin to experience it as a rhythm of power, not pain. These nutrients are more than preventing cramps. They are a sign you’re honoring your body’s signals, supporting hormone harmony, and reclaiming your energy each month. Food is fuel but it’s also information for your hormones, energy and emotions. Choose wisely!
References:
Vitti, A. (2020). In the Flo: A 28-day plan working with your monthly cycle to do more and stress less. HQ, an imprint of HarperCollins Publishers.
Brown N, Martin D, Waldron M, Bruinvels G, Farrant L, Fairchild R. Nutritional practices to manage menstrual cycle related symptoms: a systematic review. Nutr Res Rev. 2024 Dec;37(2):352-375. doi: 10.1017/S0954422423000227. Epub 2023 Sep 25. PMID: 37746736.
Rogan, M. M., & Black, K. E. (2023, June 9). Dietary energy intake across the menstrual cycle: A narrative review. Nutrition reviews. https://pmc.ncbi.nlm.nih.gov/articles/PMC10251302/