How should I eat during my period?

Bottom lineDuring your period, favor iron-rich foods with vitamin C to replace blood loss, whole grains for steady energy, plenty of water, and magnesium- and potassium-rich foods for cramps, while going easy on salt, caffeine, alcohol, and sugar; eat balanced meals rather than strict rules, and ask about an iron check if your periods are very heavy.

There's no special diet you must follow on your period, but a few choices can ease cramps, bloating, fatigue, and low mood while replacing what you lose through bleeding.

Helpful choices

• Iron-rich foods (lean red meat, beans, lentils, leafy greens) to offset blood loss, with vitamin C to boost absorption
• Whole grains and complex carbs to steady energy and mood
• Plenty of water to ease bloating and fatigue
• Magnesium and potassium foods (nuts, seeds, bananas, leafy greens) that may help with cramps

Go easy on

• Salt, which worsens bloating and water retention
• Caffeine and alcohol, which can disrupt sleep and mood
• Lots of sugar, which can spike then crash your energy

Listen to your body

Cravings are normal around your period. Aim for balanced meals overall rather than strict rules, and don't skip meals, which can worsen fatigue and mood.

If you have very heavy periods, ask a clinician about checking your iron, since anemia is common.

Femora helps you link symptoms like fatigue and cramps to your cycle so you can adjust what you eat when it matters most.