Extra vitamins for menstruation and foods that contain them

During menstruation, our body loses some fundamental vitamins that we can supply with a diet that includes them. This extra contribution will also help us combat the symptoms of Premenstrual Syndrome and make that period of the month more bearable and comfortable.

Beneficial vitamins during menstruation

  • Vitamin E: Taking around 400 IU will be beneficial for irritability, fluid retention, moodiness and pain that occurs the week before our period arrives. We can find this vitamin in nuts such as walnuts and hazelnuts, sunflower, soybean and olive oil, margarine and cereals.
  • Vitamin C: Premenstrual anxiety can be caused by a lack of vitamin C. This is also important in this phase for the absorption of iron, an element that plays a fundamental role on these days of the cycle since we lose it through bleeding. Virtually all fruits and vegetables contain this type of vitamin. If we take iron supplements, the ideal is to do it accompanied by a natural orange juice.
  • Vitamin A: Beneficial to protect the uterus and its membrane, as well as all bone tissue and soft tissue. Reduces chest pain and swelling, the ‘urge’ to eat due to anxiety and irritability among other PMS symptoms. We can find them in liver, carrots, butter, chicken eggs and spinach among others.
  • Vitamin B: Within this type of vitamin, B12 and B6 are especially recommended for premenstrual symptoms. Vitamin B12 is in foods such as meat, eggs and dairy products, consuming it the week before the arrival of menstruation will make us feel less tired and fatigued. Vitamin B6, on the other hand, we will find it in nuts, legumes and also in eggs and meat. Eating these foods will reduce possible blood clotting and the depression of PMS.

If we plan to take vitamin supplements, it is advisable in any case to notify our doctor since he can recommend the ones that best suit our needs and warn us in case they cause interaction with any medication that we are taking.

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