What to Eat and Supplement During Menstruation Naturally

April 24, 2025 Nilkanth Ray

Ayurvedic & Nutritional Tips for Period Comfort, Hormonal Balance & Energy

Cramps. Mood swings. Bloating. Fatigue. If your menstrual cycle brings discomfort every month, you’re not alone. While over-the-counter painkillers may offer temporary relief, there’s a better, gentler path to period wellness—through food and natural supplements.

Whether you follow Ayurveda or modern holistic nutrition, your diet plays a crucial role in balancing hormones, easing PMS, supporting energy levels, and reducing inflammation during your period.

Let’s explore the best foods and plant-based supplements to consume during menstruation—especially suited to Indian bodies and lifestyles.

🥗 What to Eat During Menstruation

✅ 1. Iron-Rich Foods for Blood Replenishment

Menstrual bleeding can lower iron levels, leading to fatigue and dizziness. Include:

Leafy greens (palak, methi)
Legumes (chana, rajma)
Dates, raisins, jaggery
Beets, pomegranate, and sesame seeds

Bonus Tip: Pair with Vitamin C-rich foods (amla, lemon, orange) to enhance iron absorption.

✅ 2. Magnesium & Calcium for Cramps

These minerals help relax muscles, reduce uterine contractions, and relieve mood swings:

Bananas, almonds, coconut water
Pumpkin seeds, black sesame
Tofu, curd (if tolerated), or plant-based milk

✅ 3. Healthy Fats to Support Hormonal Balance

Good fats nourish your endocrine system. Try:

Flaxseed oil, chia seeds
Coconut and sesame oil in cooking
Avocados and soaked walnuts

✅ 4. Hydrating & Anti-Bloating Foods

Combat bloating with:

Buttermilk with ajwain or hing
Cucumber, watermelon, fennel tea
Warm ginger-lemon water

💊 Best Natural Supplements to Support Menstruation

When food isn’t enough or symptoms are severe, supplementation can bridge the gap. Here are the most effective natural, FSSAI-compliant supplements during menstruation:

🌿 1. Evening Primrose Oil Capsules

Rich in GLA (Gamma Linolenic Acid), this seed oil helps:

Reduce breast tenderness
Ease cramps & mood swings
Improve hormonal acne & skin texture
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🌿 2. Chelated Iron + Folic Acid + Zinc

Supports:

Blood production
Immunity
Energy during heavy flow days
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🌿 3. Magnesium Glycinate with Zinc

Known as the “relaxation mineral,” magnesium helps:

Reduce cramps
Ease anxiety and irritability
Promote sleep and relaxation
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🌿 4. PMS Support Capsules with Inositol + Herbs

Formulated for:

PCOS-related irregularity
Water retention
Hormonal balance over time
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🚫 What to Avoid During Periods

Too much caffeine → worsens cramps
Excess sugar → inflames and disrupts hormones
Deep-fried or spicy junk → bloating & water retention
Cold or carbonated drinks → slows digestion and circulation

🧘 Final Thoughts: Nourish, Don’t Numb

Periods are not a problem to suppress—they’re a monthly opportunity to tune into your body. With the right nutrient-dense foods and plant-based supplements, you can flow through your cycle with more comfort, clarity, and calm.