During menstruation, many women experience various symptoms: fatigue, menstrual pain, bloating, or cravings. Diet can play an important role in supporting the body during this period of the cycle.

Certain foods can help reduce inflammation, support energy, and promote better menstrual comfort.

Adopting a suitable diet during menstruation can therefore help to better cope with this phase of the cycle.

Why does diet influence menstrual symptoms?

The menstrual cycle is influenced by several hormones, notably estrogen and progesterone. These hormonal variations can alter appetite, energy, and how the body manages certain nutrients.

During menstruation, the body can also lose iron due to menstrual bleeding, which can increase fatigue in some women.
(Source: Mayo Clinic)

This is why certain nutrients can be particularly helpful during this period.

Iron-rich foods to support energy

Iron is an essential mineral that helps transport oxygen in the blood.

When periods are heavy, iron stores can decrease, which can contribute to fatigue.

Iron-rich foods include:

• lentils
• chickpeas
• spinach
• pumpkin seeds
• whole grains

Combining these foods with sources of vitamin C can help improve iron absorption.

Foods rich in vitamin C

Fruits very rich in vitamin C

• Blackcurrant

• Kiwi

• Orange

• Grapefruit

• Strawberry

• Papaya

• Pineapple

These fruits are often eaten raw, which helps preserve their vitamin C content, as this vitamin is sensitive to heat.

Vegetables rich in vitamin C

• Red peppers

• Broccoli

• Kale

• Brussels sprouts

• Parsley

• Spinach

Red peppers are among the vegetables richest in vitamin C.

Why vitamin C is important during menstruation

Vitamin C can help to:

• improve iron absorption
• support the immune system
• reduce fatigue

Combining an iron-rich food with a source of vitamin C can promote better iron absorption by the body.

Magnesium-rich foods to reduce cramps

Magnesium is often associated with a decrease in muscle cramps and can help reduce certain symptoms of premenstrual syndrome.

It is found notably in:

• almonds
• nuts
• seeds
• dark chocolate
• bananas

Some studies suggest that magnesium could help alleviate certain menstrual symptoms.
(Source: National Institutes of Health)

Omega-3s to reduce inflammation

Omega-3 fatty acids have anti-inflammatory properties that can help reduce menstrual pain.

Sources of omega-3s include:

• fatty fish (salmon, mackerel, sardines)
• flaxseeds
• chia seeds
• walnuts

Warm drinks to promote relaxation

Warm drinks can help relax the body and create a moment of well-being during menstruation.

Herbal infusions are often used to support the female cycle.

The Sherydane Moon Tisane was designed to support women during their menstrual cycle and offer a moment of softness and comfort.

Thanks to a selection of plants renowned for their soothing properties, this infusion can contribute to supporting well-being and promoting a moment of relaxation during menstruation.

👉 Discover the Sherydane Moon Tisane, designed to support women and promote a sense of fullness during the cycle.

Foods to limit during menstruation

Certain foods can worsen some menstrual symptoms. 👉 Discover foods that can worsen menstrual pain?

It may be helpful to limit:

• very salty foods (which promote water retention)
• ultra-processed foods
• excess caffeine
• very sugary foods

A balanced diet can help stabilize energy and reduce certain feelings of discomfort.

Listen to your body's needs during the cycle

Every woman experiences her menstrual cycle differently. Some feel more fatigue or pain during menstruation, while others mainly notice changes in appetite.

Adopting a suitable diet and taking time to rest can help to better cope with this period.

Opting for healthy protection also helps to feel better during your cycle. That's why Sherydane menstrual panties are designed to offer healthy, comfortable, and body- and planet-friendly protection. They offer a reusable alternative for experiencing your periods with complete peace of mind and reducing your mental load.

👉 To understand in more detail the different phases of the cycle and their effects on the body, also consult our complete guide to the menstrual cycle.