Foods To Eat On Your Period: Nutrition And Self-Care For That Time Of The Month

The run-down on foods to eat during your period:

• During your period, focusing on iron-rich foods, omega-3s, magnesium-rich foods and complex carbohydrates may help support energy, mood and overall wellbeing.
• Staying hydrated is important, with water and herbal teas such as ginger and chamomile potentially helping to support comfort during menstruation.
• Period self-care goes beyond nutrition. Heat therapy, gentle movement, quality sleep, and allowing yourself extra rest can all help you feel your best.
• Small, consistent habits often have the biggest impact. Building a supportive routine around nutrition, hydration and self-care may make “that time of the month” just that little more manageable.

Some mornings, you wake up and simply know your period has arrived. Maybe it's the cramps, the fatigue, or a dip in mood that seems to appear overnight. If you've ever felt like your period affects more than just your cycle, you're not imagining it. In fact, nearly three-quarters of people who experience period pain say it has a real impact on their quality of life.¹ Many also report feeling more tired, more stressed and lower on energy during their period.² 

The good news is that nutrition can be a useful tool. In fact, a review of different studies exploring nutrition strategies for menstrual symptoms found that most had a positive effect, the rest were neutral, and none made symptoms worse³. 

While there's no single food that can make period symptoms disappear, the choices you make throughout the month may help support how you feel. Let’s take a closer look at some foods to add to your plate and simple self-care strategies to help support your wellbeing during that time of the month. 

What to eat during your period 

During menstruation, your body's needs shift. You lose iron through bleeding, inflammation can contribute to cramping, and you may find that your energy and mood can fluctuate. 

If you’re wondering what to do on your period to support your wellbeing, paying attention to your nutrition is a good place to start. Focusing on a few key food groups may help you feel more comfortable and supported. 

Iron-rich foods 

Heavier bleeding and a meat-restricted diet have each been linked to the risk of iron deficiency, making iron especially important during your period4. This is especially important in the teenage years, when growing bodies and menstrual losses together make iron deficiency more likely5. 

It's worth knowing not all iron is absorbed equally: heme iron (from animal sources like red meat and oily fish) is more readily absorbed, while the non-heme iron in plant foods is better absorbed when paired with vitamin C6.

Anti-inflammatory foods 

Omega-3 fatty acids are a standout when it comes to anti-inflammatory foods. Found in oily fish, walnuts, chia seeds and flaxseeds, omega-3s have been shown to help reduce period pain and the need for pain relief when consumed regularly over time.⁷˒⁸. They work by gently shifting the body toward less inflammatory signalling, easing the pathways that contribute to cramping9.

Magnesium-rich foods 

Research suggests magnesium may help support mood changes associated with the menstrual cycle¹⁰ and may also play a role in period pain, PMS and menstrual migraine¹¹. Reach for magnesium-rich foods like leafy greens, legumes, nuts, seeds and a little dark chocolate.

Complex carbohydrates 

Wholegrains and other slow-release carbohydrates can help provide a more consistent source of energy throughout the day. Alongside vitamin B6, they may also support mood during the menstrual cycle¹². Some people also find that easing back on caffeine, added sugars and heavily processed foods helps reduce PMS-type symptoms¹².  

Best foods to eat on your period

If you want a quick, fridge-door list of foods that help with period cramps and keep you nourished, look for13:

• Leafy greens like spinach and kale 
• Legumes including lentils, chickpeas, beans 
• Oily fish like salmon and sardines as omega-3s
• Dark chocolate
• Bananas 
• Wholegrains including oats, brown rice and quinoa 
• Nuts and seeds including walnuts, pumpkin seeds, chia and flax

Staying hydrated on your period 

Hydration is easy to overlook, but it can actually have a pretty big influence on how you feel during your period. Staying well hydrated can help support energy levels and overall wellbeing, while also reducing period-related discomfort14.

Herbal teas can be a soothing addition too. Ginger tea has been shown to help period pain. Chamomile is another gentle option, with studies suggesting it may help with period symptoms16. Plus, the simple ritual of a warm cup of tea can be a small act of self-care and comfort. 

Period self-care beyond nutrition

Food is one piece of the puzzle when it comes to supporting your wellbeing during your period. Here are a few other things to do on your period that may be worth adding to your daily routine: 

• Heat therapy. A heat pack on your lower abdomen is a simple way to ease cramps17.  In fact, heat has been found to relieve pain better than a common over-the-counter painkiller, with less fatigue and fewer mood swings18.
• Gentle movement. It might be the last thing you feel like, but light activity can help reduce the severity of PMS-type symptoms, with gentler movement among the most effective19. 
• Rest and sleep. Sleep and your cycle are closely linked: more disruptive periods are associated with poorer sleep, more daytime tiredness and shorter sleep20, and poor sleep in turn is linked with more period pain and PMS21. Protecting your sleep, especially during this phase, can be a genuine form of self-care.
• Permission to slow down. Perhaps the most underrated act of self care during period is giving yourself permission to do less. Adjusting your expectations isn't indulgent; it's a reasonable response to what your body is doing.

Looking after yourself during your period 

Looking after yourself during your period doesn’t have to be complicated. A handful of period tips can go a long way in supporting how you feel. Focusing on iron-rich, anti-inflammatory and magnesium-rich foods, choosing slow-release carbohydrates, staying hydrated and getting enough rest can all help support your wellbeing during menstruation. 

Keep in mind that if period pain is severe or regularly interferes with your daily life, it's important to speak with your healthcare professional. 

Looking to learn more? Explore the Swisse Wellness Hub for related topics, including a guide to the different menstrual cycle phases and the different menstrual cycle hormones. 

References:

1. Amza, M., Findeklee, S., Haj Hamoud, B., Sima, R. M., Poenaru, M. O., Popescu, M., & Pleș, L. (2024). Dysmenorrhea and Its Impact on Patients' Quality of Life — A Cross-Sectional Study. Journal of Clinical Medicine, 13(19), 5660. https://doi.org/10.3390/jcm13195660
2. Sima, R. M., Sulea, M., Radosa, J. C., et al. (2022). The Prevalence, Management and Impact of Dysmenorrhea on Medical Students' Lives — A Multicenter Study. Healthcare (Basel), 10(1), 157. https://doi.org/10.3390/healthcare10010157
3. Brown, N., Martin, D., Waldron, M., Bruinvels, G., Farrant, L., & Fairchild, R. (2024). Nutritional practices to manage menstrual cycle related symptoms: a systematic review. Nutrition Research Reviews, 37(2), 352–375. https://doi.org/10.1017/S0954422423000227
4. Söderman, L., Stubbendorff, A., Ladfors, L. V., Bolmsjö, B. B., Nymberg, P., & Wolff, M. (2025). Exploring the effect of menstrual loss and dietary habits on iron deficiency in teenagers: A cross-sectional study. PLOS ONE, 20(12), e0336688. https://doi.org/10.1371/journal.pone.0336688
5. World Health Organization. (2016). Guideline: Daily iron supplementation in adult women and adolescent girls. WHO Press. https://www.ncbi.nlm.nih.gov/books/NBK361884/
6. University of Edinburgh Centre for Reproductive Health. (2024). Menstruation and nutrition. HOPE. https://reproductive-health.ed.ac.uk/hope/about-menstruation/patient-information/menstruation-and-nutrition
7. Rahbar, N., Asgharzadeh, N., & Ghorbani, R. (2012). Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. International Journal of Gynecology & Obstetrics, 117(1), 45–47. https://doi.org/10.1016/j.ijgo.2011.11.019
8. Snipe, R. M. J., et al. (2023). Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis. Nutrition & Dietetics, 81(1). https://doi.org/10.1111/1747-0080.12835
9. Effect of Exercise and Omega-3 Supplements on Quality of Life. PMC12357747. https://pmc.ncbi.nlm.nih.gov/articles/PMC12357747/
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11. Parazzini, F., Di Martino, M., & Pellegrino, P. (2017). Magnesium in the gynaecological practice: a literature review. Magnesium Research, 30(1), 1–7. (As cited in Samphire Neuroscience, 2026: https://www.samphireneuro.com/en-us/blog/magnesium-and-the-menstrual-cycle)
12. International Journal of Pharmaceutical Sciences. (2025). A Review on Nutritional Requirements During Menstrual Cycle Phases. https://www.ijpsjournal.com/article/A+Review+on+Nutritional+Requirements+During+Menstrual+Cycle+Phases
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14. Torkan, B., Mousavi, M., Dehghani, S., Hajipour, L., Sadeghi, N., Ziaei Rad, M., & Montazeri, A. (2021). The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. BMC Women's Health, 21, 40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7845092/
15. Daily, J. W., Zhang, X., Kim, D. S., & Park, S. (2015). Efficacy of oral ginger (Zingiber officinale) for dysmenorrhea: A systematic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2015, 952708. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4871956/
16. Alibakhshi, S., et al. (2021). The effect of chamomile on pain and menstrual bleeding in primary dysmenorrhea: A systematic review. Complementary Medicine Journal. https://pubmed.ncbi.nlm.nih.gov/34222539/
17. Jo, J., & Lee, S. H. (2018). Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Scientific Reports, 8, 16252. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6214933/
18. Akin, M., Price, W., Rodriguez, G., Erasala, G., Hurley, G., & Smith, R. P. (2004). Continuous, low-level, topical heat wrap therapy as compared to acetaminophen for primary dysmenorrhea. Journal of Reproductive Medicine, 49(9), 739–745. https://pubmed.ncbi.nlm.nih.gov/15493566/
19. Armour, M., Ee, C. C., Naidoo, D., et al. (2019). Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials. BMJ Open Sport & Exercise Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7465566/
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