Foods for Menstruation
4 Nutrients for That Time of the Month
By: Pura | June 12, 2020

For many women, a certain time of the month can be uncomfortable, inconvenient, and downright painful. Symptoms of pain related to menstruation can range from aches and pains, digestion issues, cramping, headaches, breast tenderness, and even abnormal bleeding.

As always, we recommend you speak to your health professional about any of these symptoms. Medication and changes in lifestyle can help alleviate or lighten these symptoms.

But if you’re looking for more ways to make your monthly time of the month more pleasant, here are some foods that can ease menstruation symptoms!




Studies on potassium and its benefits for PMS symptoms are still very new but there does seem to be a connection. Low potassium can also result in other symptoms like weakness, digestive problems, numbness, and more. Adding more potassium-rich foods like bananas, avocados, tomatoes or potatoes might improve your own PMS.




Magnesium is an essential nutrient that almost two-thirds of Americans aren’t getting enough of and without enough magnesium, it’s harder for our muscles to relax and fight inflammation. Magnesium is essential to the reproductive health of women and studies have shown that magnesium when taken with Vitamin B6 can reduce PMS symptoms. So if you’re looking for a supplement or a nutrient to help with your PMS symptoms, magnesium might be one to try!


Omega-3 Fatty Acids


Time to load up on flax seeds or eggs because omega-3 fatty acids because increasing consumption of these fatty acids have been shown to improve PMS and menstruation symptoms. 




We’ve said it before and we’ll say it again, is there anything that dark leafy greens can’t do? Calcium (which is found in spinach, kale, broccoli, and more!) which supports bone health, has also been shown to help with symptoms of PMS.  But to ensure you’re making the most of all those dark veggies, try to eat them with foods that are high in Vitamin D to increase your absorption.


Looking for more content on health? Read our post on chlorella next!

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Thank you very much for the wonderful post. I am an MBA student and suddenly i have reached your post. This is very informative because i learn those things that i never know before. Calcium really important every human.