Women’s nutritional requirements during menstruation will increase, and appropriate amounts of the following nutrients should be supplemented:
Iron: Loss of menstrual blood can cause a certain degree of anemia, which can lead to symptoms such as fatigue and dizziness. During menstrual period, add more iron foods, such as red meat, chicken, fish, beans, walnuts, etc. You can also choose iron nutrition tablets for supplementation.
Vitamin B6: Menstrual period will accelerate the consumption of vitamin B6 in the body, supplementing B6 can help improve the symptoms of menstrual period. Eat chicken, grapes, bananas, spinach and other foods. B vitamin supplements are also available.
Calcium: Chloride ions and calcium ions will be lost from the body with menstrual blood during menstruation, and calcium needs to be supplemented to maintain bone and blood homeostasis. Common calcium foods include milk, beans, small fish, kelp, etc.
Magnesium: Magnesium ions will also be slightly lost during menstruation. Supplementing magnesium in food can help relieve menstrual pain and improve emotional irritability. Good sources of magnesium are: spinach, beans, nuts, whole grains, etc.
Folic acid: menstrual period will accelerate the consumption of folic acid in the body, supplementing folic acid can reduce fatigue and dizziness, and improve gastrointestinal comfort. Eat folate-rich foods like dark leafy greens, liver, eggs, and cereal.
Women can minimize symptoms and maintain good health by supplementing the above nutrients through diet during menstrual period. However, for situations where food alone cannot meet the needs, you can choose an appropriate amount of nutritional supplements to meet your current personal needs.
