We see a lot of information and shared insights about nutrition during menstruation. Knowing which vitamins and minerals our bodies are deficient in or need supplementation for during this period seems to help us get through it better. However, it’s important to note that if your PMS (premenstrual syndrome) is severe enough to affect your daily life, it’s beneficial to consult a specialist and adjust your diet accordingly.

Magnesium mineral

Research shows that magnesium is effective in treating premenstrual syndrome (PMS). It’s possible to relieve menstrual cramps and premenstrual tension by consuming foods rich in magnesium. Dark green vegetables, grains, fish, almonds, hazelnuts, peanuts, walnuts, soybeans, asparagus, onions, tomatoes, carrots, celery, leeks, Gruyère cheese, dates, black radishes, sunflower seeds, cocoa, bananas, sole, and hard water are among the richest sources of magnesium.

Vitamin B6

What we need most during our period is to feel happy and energetic. Vitamin B6 is effective in the production of serotonin, known as the happiness hormone. Studies indicate that a daily supplement of 100 mg of vitamin B6 reduces PMS symptoms (premenstrual syndrome symptoms) and premenstrual depression (emotional distress that begins before menstruation). Foods rich in vitamin B6 include: bananas, avocados, spinach, garlic, potatoes, peas, carrots, legumes, rice, brewer’s yeast, fish, red meat, chicken, wheat flour, wholemeal bread, and nuts.

Iron mineral

If you feel weak and tired during your period, and don’t want to leave the house or even get out of bed, this is for you… First, let’s say that the human body contains approximately 2-4 grams of iron. According to the World Health Organization, 90% of women lose 1.4 mg of iron per day during menstruation. It is necessary to restore the balance of this mineral lost during menstruation by paying attention to your diet before your period. Iron is most abundant in red meat, seafood, chicken, turkey, nuts, fresh and dried fruits, dark green leafy vegetables, grains, and peas.

Zinc mineral

Zinc, a mineral that plays an important role in sexual development, ovulation, and the menstrual cycle in women, is abundant in meat and seafood. Experts believe that zinc deficiency exacerbates premenstrual syndrome (PMS).