7 supplements for a better period

Periods are rough, period. For many women, headaches, body aches, and of course, cramps, plague us that time of the month.

But there are some supplements that can help you have a better period. For myself, these supplements have helped in such a big way, I have been able to go to the gym and lift weights during that time of the month! Perhaps some of these ideas might help you, too. 

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Magnesium

Magnesium is a must during aunt M’s taxing visit. Some studies suggest that magnesium levels drop during this time, and especially since magnesium is so crucial for so many body processes, it's a must with a capital M.

These processes include:

• Energy production

• Muscle function

• Nerve signaling

• Bone health

• Heart rhythm 

• Blood sugar control

• Mood

• Sleep

• Protein synthesis 

Though you can get magnesium from nuts, spinach, and whole grains, it may be good to up the ante during this time to help those sore muscles and help with headaches. Magnesium citrate glycinate and malate are the best for absorption — but you can get all the kinds in this blend.   

Iron (if ferritin is low) 

For many of us with heavy periods, this is a cause of anemia, and will show up as low ferritin on a blood panel. I like Three Arrows Iron Repair to up my ferritin, paired with vitamin C for maximum absorption. I also take copper for this as well.  

Copper 

Copper is one of those minerals that most people could use more of. I tend to take copper with my morning supplement stack, along with vitamin C. Later in the day I take my iron since the two tend to compete. 

Turmeric — but the BioMS kind 

I would not be without this one due to the fact that it is the ONLY turmeric that has stopped my time of the month pain. I keep it on hand for other kinds of pain too! It has a 30-day money-back guarantee. This turmeric is so absorbable, black pepper is not needed. See more info here.

Vitanica Slow Flow

This is a great blend for women with heavy periods. It contains herbs such as shepherd’s purse, yarrow and cranesbill. Check out the reviews here.

B vitamin complex

B vitamins are especially important during menstruation because they support the nerves, help with energy dips and mood swings and more. Specifically, B9 and B12 help in blood loss recovery, B1 and B6 help with pain and cramps, B6, B9, and B12 help with mood and crankiness, and B1, B2, B3 and B5 help with fatigue. B6 also helps the live to process excess estrogen. Make sure to take the natural forms of Bs and not the synthetic kind. 

Here’s what to look for:

• B1: thiamine   

• B2: riboflavin

• B3: niacin

• B5: pantothenic acid

• B6: (as Pyridoxal 5′-Phosphate or P5P) 

• B9: (As methylfolate) 

• B12: (As methylcobalamin, not cyanocobalamin) 

Here’s a blend that contains all the Bs. 

Vitamin C 

As mentioned previously, vitamin C can help minerals absorb such as iron and copper. It also has other time-of-the-month anti-inflammatory benefits, such as neutralizing free radicals. The Journal of Translational Medicine found that 500 to 1,000 mg daily might be able to ease chronic pain. Vitamin C also helps energy and mood, as well as aid in collagen synthesis per the NIH. 

This is one of my favorite vitamin C supplements, and it also includes some minerals and B vitamins.

Habits for a better period

Of course, it’s always important to stick with healthy habits as a basis of self-care. For period care, optimal sleep of 7 to 8 hours is super important, due to the body’s increased energy demands carrying out the functions of menstruation. Drinking enough (purified) water is key too, since the blood loss in periods often lead to dehydration. 

For nutrition, eating anti-inflammatory is key — lean proteins, non-farmed fish, organic fruits and veggies and nuts and foods like avocado can help to ease the toxic burden and supply your cells with good nutrition. 

Movement is positive too, especially walking and stretching. Be sure to focus on breathing to get those cells much-needed oxygen! 

For a great read on this topic, check out the book, Period Repair Manual.

What habits or other things have been helpful for you during your period? 

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