According to Womens Health, premenstrual syndrome (PMS) is experienced by up to 90 percent of women who menstruate. PMS symptoms cause women to experience cramps, migraines, mood swings, and heavy menstrual bleeding.
So, to relieve PMS symptoms, you can eat foods that are rich in certain vitamins. This vitamin can help reduce menstrual pain and promote more regular menstrual cycles.
You can see the recommendations for vitamins consumed during menstruation below.
1. Vitamin B
Illustration of a young woman (IDN Times/Arief Rahmat)
A lack of B vitamins can cause fatigue and a bad mood. Both of these symptoms are very common during menstruation, which can get worse if you don’t get enough B vitamins.
If you struggle with anxiety, irritability, forgetfulness, or a bloated stomach, maybe vitamin B6 can help. B vitamins can also promote the restoration of energy lost during menstruation, by breaking down food to create energy for the body.
Because B vitamins can be lost during menstrual bleeding, it is important to increase levels through food or additional supplements.
The benefits of consuming B vitamins for menstruation are examined by internal studies The American Journal of Clinical Nutrition in 2011. This research wanted to see how intake of B vitamins from food affects PMS symptoms, by collecting continuous data in 1992, 1995, and 1999.
Researchers found that women with high intakes of vitamins B1 and B2 had lower PMS rates. Women who consumed less nutritional vitamins B1 and B2 were found to experience higher PMS rates.
To increase your intake of vitamin B1, include high-protein foods such as eggs, lean meats, beans and nuts. Vitamin B2 can be obtained from foods rich in protein and green leafy vegetables.
Also Read: Lack of these 5 nutrients can cause anemia, including vitamin C!
2. Vitamin D
photo-1153370-5325d04a68d88ac3db35f4d98aa13a53-07fa7bd72a9caa8c6880d45d6fd56881.jpeg" width="1000" height="667" layout="responsive">healthy eating pattern illustration (pexels.com/Nathan Cowley)
Another vitamin that is beneficial for women in dealing with the menstrual cycle is vitamin D.
Vitamin D deficiency or deficiency is associated with several menstrual disorders. According to a study in the journal Nutrients In 2018, a positive relationship was found between low levels of vitamin D and the frequency of menstrual disorders. Women with low vitamin D intake were found to experience long menstrual cycles, oligomenorrhea and amenorrhoea.
The researchers concluded that additional supplements are needed to compensate for vitamin D deficiencies, including dietary improvements.
Adequate consumption of vitamin D can help the body absorb calcium, a type of mineral that plays a role in protecting against the effects of PMS. In fact, vitamin D can also support hormone regulation and help neurotransmitters, making moods more regular.
This is in accordance with the results of the study in The Journal of Steroid Biochemistry and Molecular Biology in 2010 which examined vitamin D intake in female students. Research shows that female students who eat foods high in vitamin D are less likely to experience PMS.
In addition, vitamin D is also thought to help overcome back pain and depression caused by PMS. Referencing studies in journals Internal Society of Gynecological Endocrinology In 2018, intake of high doses of vitamin D had a positive effect on the physical and psychological symptoms of PMS. Vitamin D has been shown to reduce menstrual cramps and the tendency to cry easily due to premenstrual syndrome.
To get the potential benefits of vitamin D, eat dairy products such as low-fat milk, yogurt and cheese, and fatty fish such as tuna and salmon.
3. Vitamin C
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illustration of sources of vitamin and mineral intake (IDN Times/Bayu D. Wicaksono)
During menstruation, you will lose a lot of iron due to menstrual bleeding. If your periods are very heavy or you have shorter cycles, you are at risk for anemia.
Signs of iron deficiency are feeling tired and weak easily. You may also notice that your face has turned pale or your skin has turned yellow. Other symptoms associated with anema are cold hands and feet, or headaches.
Well, the good news is, vitamin C can help the body absorb iron more efficiently so it has the potential to ward off anemia Office of Dietary Supplements.
When experiencing PMS and menstruation, make sure to eat foods with high vitamin C content, such as:
- Paprika.
- Cabbage.
- Spinach.
- Kiwi.
- Guava seeds.
- Strawberry.
- Orange.
Consumption of foods rich in vitamin C is also highly recommended for those who have heavier menstrual periods. So, additional vitamin C supplements can help meet these needs.
4. Vitamin E
illustration of nuts (pexels.com/Mike)
At the time of ovulation, the body increases production of the hormone prolactin which can cause physical and emotional symptoms of PMS. So, it is important to maintain a balance of prolactin levels to maintain the health of the female reproductive system. This is where vitamin E plays an important role.
Reported Livestrong, vitamin E helps the body produce prostaglandin hormones which in turn can reduce prolactin levels. With controlled prolactin levels, that means vitamin E can relieve PMS symptoms.
Referring Healthy Eating, vitamin E seems to reduce the duration and severity of period pain. In addition, vitamin E also has additional benefits related to migraines caused by menstruation.
A study published in International Medical Juornal of Experimental and Clinical Research in 2009 investigated the effect of vitamin E in the treatment of menstrual migraine. Studies show that vitamin E intake can relieve nausea and reduce sensitivity to light and sound, which are associated with menstrual migraines.
By increasing your consumption of nuts, eggs, and vegetables such as broccoli and spinach, you can meet your vitamin E needs.
Also Read: Is it true that taking pain relievers during menstruation can be dangerous?
