10 Supplements to help with your period symptoms
Between bloating, cramps, and fatigue, navigating the ups and downs of your period can feel like a never-ending battle. We get it—those symptoms can be rough. But for years, herbal supplements and key nutrients have been used to help manage menstrual discomfort. Consider this your go-to guide for taking control of your period with the help of natural remedies.
Below are 10 supplements that may help you find some relief, making your menstrual cycle a little more manageable.
1. Magnesium: The Muscle Relaxer
Magnesium is a lifesaver when it comes to relaxing your muscles and easing menstrual cramps. During your period, magnesium levels tend to drop, which can lead to muscle tension and those notorious cramps. By supplementing with magnesium, you can replenish what your body loses, helping to reduce discomfort and promote muscle relaxation. It's a simple way to feel more like yourself during that time of the month.
Bonus: Magnesium also helps regulate nerve function, keeping mood swings in check.
2. Calcium: The Cramp Fighter
Calcium isn’t just good for bones; it's a powerful ally in fighting off menstrual cramps. Working alongside magnesium, calcium helps maintain proper muscle function, which in turn helps alleviate cramping. But that’s not all—calcium can also help regulate mood swings, meaning you’ll feel more emotionally balanced, avoiding that hormonal roller coaster.
Make calcium a part of your monthly supplement routine, and say goodbye to those day-ruining cramps and mood dips.
3. Vitamin B6: The Craving Controller
If you find yourself craving every snack in sight during your period, vitamin B6 could be your secret weapon. This nutrient helps regulate appetite and keep cravings in check, so you're less likely to feel like a bottomless pit. Not only that, but B6 is also known for its ability to reduce mood swings and irritability, helping you feel more in control throughout your cycle.
4. Omega-3 Fatty Acids: The Inflammation Soother
Omega-3 fatty acids, often found in fish oil supplements, are renowned for their anti-inflammatory properties. These fatty acids can significantly reduce the severity of menstrual cramps and bloating by soothing inflammation. Consider omega-3s your period’s calming force, helping to ease the pain and discomfort that comes with cramping and swelling.
Incorporating omega-3 supplements into your routine can help you feel less achy and more in control.
5. Vitamin D: The Mood Booster
Known as the "sunshine vitamin," vitamin D does more than just support bone health. It plays a crucial role in improving mood and energy levels—exactly what you need during your period when fatigue often hits hardest. Taking vitamin D can help ward off the low energy and emotional dips that are common during menstruation, leaving you feeling brighter and more energized.
6. Iron: The Energy Restorer
Menstrual cycles can drain your body’s iron reserves, leading to fatigue, weakness, and that zombie-like feeling we all dread. Supplementing with iron can help combat this by replenishing your iron levels, allowing you to feel more energized and alive. Iron is essential for carrying oxygen to your cells, so keeping your levels up is key to maintaining your energy.
If you often feel worn out during your period, a little extra iron might be just what you need.
7. Chasteberry (Vitex): The Hormone Balancer
Chasteberry, also known as Vitex, has been used for centuries to help regulate menstrual cycles and ease symptoms of PMS. This herbal remedy helps balance hormone levels, particularly progesterone and prolactin, making it effective in reducing symptoms like mood swings, breast tenderness, and even irregular cycles.
Consider adding Chasteberry to your routine if you’re looking for a natural way to regulate your hormones and ease PMS symptoms.
8. Evening Primrose Oil: The Tenderness Tamer
If you experience breast tenderness before or during your period, evening primrose oil can be a game-changer. Rich in gamma-linolenic acid, this supplement helps reduce inflammation and ease breast pain. Many women also use it to manage other PMS symptoms, like bloating and mood swings, by promoting hormone balance.
9. Ginger: The Nausea Buster
This unassuming root has powerful benefits when it comes to period symptoms. Ginger is particularly effective at relieving nausea and digestive discomfort, both of which can be common during menstruation. Whether in supplement form or fresh, ginger can calm an upset stomach and reduce bloating, making it a handy addition to your period toolkit.
Ginger is a natural and gentle way to help your digestive system stay on track during your cycle.
10. Turmeric: The Anti-Inflammatory Hero
Last but certainly not least, turmeric is a go-to supplement for combating inflammation. The active compound in turmeric, curcumin, has potent anti-inflammatory effects that can help ease period pain and reduce bloating. Adding turmeric to your diet or taking it in supplement form can make a noticeable difference in your comfort levels during your period.
Your period doesn’t have to be an overwhelming experience every month. By incorporating these 10 supplements—magnesium, calcium, vitamin B6, omega-3s, vitamin D, iron, chasteberry, evening primrose oil, ginger, and turmeric—into your routine, you can give your body the support it needs to manage period symptoms more easily.
Keep in mind that everybody is different, and supplements may affect individuals in unique ways. Be sure to consult with a healthcare professional before starting any new supplement regimen to ensure it's right for your needs. We are not licensed medical professionals, and the information provided here is not intended to be a substitute for professional medical advice. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition.
By taking care of yourself and supporting your body’s natural processes, you can feel more at ease during your menstrual cycle and reduce the severity of those uncomfortable symptoms.
