Are there specific vitamins or minerals that can help reduce menstrual cramps? @Drkarishma

by Neetika Rana on Nov 8, 2022

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theintrovertgirl asked 303 days ago

Are there specific vitamins or minerals that can help reduce menstrual cramps? @Drkarishma

Answer

301d

docmfrank

・answered 301 days ago

@NutritionistHudaShaikh can you help out here.

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301d

NutritionistHudaShaikh

・answered 301 days ago

Hi there, I hope you are well. Yes, some vitamins, and minerals can reduce cramps. ✅ Magnesium - Magnesium is known to reduce menstrual cramps. It can reduce the severity of your period. Avocado, nuts, black beans, dark chocolate, salmon, pumpkin seeds are good options. ✅Omega 3 fatty acids- It can reduce inflammation, and decrease the pain felt during menstruation. Fatty fish, nuts, seeds, avocado, leafy greens are good options. ✅Vitamin B complex - Vitamin B1, and B3 are known to reduce period cramps. Liver, leafy greens, cereals, grains, mushrooms are good options. ✅Vitamin D- Vitamin D supplentation can reduce period cramps. Eggs, lean meat, nuts, fortified foods, and mainly sunlight are good sources. ✅Vitamin E- This nutrient increases the blood flow to the uterine lining reducing pain and cramps. Supplementation can help. Sunflower seeds, pumpkin seeds are good. ✅ Flavonoids - Supplementation can help. Dark berries, yam, pumpkin, etc are good. Avoid self supplementation:)

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You would generally need calcium and vitamin d supplements once you hit your 40s. As you grow older your calcium absorption decreases and it is very important to maintain certain calcium levels for your bone and muscle strength. Vitamin d is needed for better absorption of calcium as well as for good mood regulation. Apart from that most other supplements get prescribed based on deficiency.

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Hey there! 🌸 Looking to boost your menstrual health? Consider adding these essentials to your routine: Iron for replenishing lost blood, Vitamin B6 to ease those pesky PMS symptoms, Magnesium for calming those cramps, Omega-3 fatty acids to soothe inflammation, and don't forget Calcium for bone health and mood stability. Your body will thank you for the extra support!

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There is no restriction for your diet during your menstrual cycle. Nor are there any foods that you necessarily should eat, except for foods high in iron. Because of the blood loss, there is also some iron loss w/menstruation. Therefore, foods high in iron content can help replace the iron stores that women need. These foods can include dark chocolate in small amounts, molasses, and then green leafy veggies such as spinach, beef, turkey, etc. You can google for a more comprehensive list. Otherwise, no special diet is required.

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If you have noticed rashes with one pad brand, it maybe helpful to try another. Another reason could also be using the pad for extended periods of time, which makes you more prone to rashes. Alternatives can include period panties or cloth pads which can help prevent rashes and are also eco-friendly as they are reusable. During your periods opt for loose cotton underwear and change it twice a day to limit sweat and rashes. If this doesn't subside with these simple changes, check in with a doctor to understand a possible underlying cause.

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Keep the affected area clean and dry, you can also apply a soothing cream or ointment that you can purchase over the counter. Ensure you're changing pads frequently to help prevent sanitary pad rash.

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