· 5 min read
Eating for your period: iron, magnesium and beating cravings
What you eat won't cure cramps overnight, but the right foods can support energy and mood across your cycle. Here's where to start.
Replace what you lose
Blood loss during your period means iron loss. Heavy periods are one of the most common causes of iron deficiency, which can leave you tired and breathless. Lentils, beans, spinach, red meat, tofu and pumpkin seeds are good sources — pair plant iron with vitamin C (citrus, peppers) to absorb more.
Magnesium for the luteal phase
Magnesium-rich foods — nuts, seeds, whole grains, leafy greens and dark chocolate — may help with cramps, sleep and PMS. That chocolate craving might be your body asking for something real.
Steady blood sugar, calmer cravings
In the days before your period, complex carbohydrates like oats, sweet potatoes and brown rice keep energy steady. Eating regularly and including protein at each meal helps avoid the sugar crash cycle.
Go easy on salt, caffeine and alcohol
These can worsen bloating, breast tenderness and sleep problems for some people. You don't have to cut them out — just notice how you feel.
When food isn't enough
If you're exhausted, very pale or bleeding heavily, see a doctor and ask about an iron test. Supplements should be taken with medical advice.
Sources
- World Health Organization. Anaemia fact sheet.
- Parazzini F et al. (2017). Magnesium in the gynecological practice: a literature review. Magnesium Research.
- NHS. Premenstrual syndrome (PMS).
- Marjoribanks J et al. (2015). Nonsteroidal anti-inflammatory drugs for dysmenorrhoea. Cochrane Database of Systematic Reviews.
Educational content only — not medical advice. If something feels wrong, talk to a doctor.