In This ArticleView AllIn This ArticleThe Top 5 Nutrients to Help Relieve Menstrual CrampsOther Tips for Supporting Your Menstrual Health
In This ArticleView All
View All
In This Article
The Top 5 Nutrients to Help Relieve Menstrual Cramps
Other Tips for Supporting Your Menstrual Health
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Photo:Design elements: Getty Images and Abbey Littlejohn. EatingWell collage.
Design elements: Getty Images and Abbey Littlejohn. EatingWell collage.
If you dread your period because of painful cramping, you’re not alone. Up to 80% of menstruating people experience menstrual cramps (a.k.a. dysmenorrhea).Why do cramps happen? Blame it on prostaglandins, hormone-like substances that trigger muscle contractions and restrict blood flow to the uterus, leading to period pain, saysKendra Tolbert, M.S., RDN, RYT, a dietitian specializing in women’s health.
Read on to learn the top five nutrients that can help relieve menstrual cramps, plus other strategies to support your cycle.
Vitamin D
Vitamin D is one of the most common deficiencies in the U.S.Yet, it’s a key nutrient for menstrual health. The trouble is, other than fortified milk and salmon, it’s not found in large quantities in many foods.
That’s where supplements come in. “Supplementing with vitamin D has been shown to improve both menstrual cramps and PMS symptoms, like backaches and tendency to cry easily, because of its effects on hormone changes and neurotransmitter function,” saysKaytee Hadley, M.S., RDN, IFMCP, a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, VA. “Vitamin D has also been found to not only decrease the production of prostaglandins but to limit their effects through interfering with prostaglandin receptors on cells,” saysSeema Shah M.P.H., M.S., RD, IFNCP, an integrative and functional registered dietitian.
Research finds that taking a one-day dose of 300,000 IUs of vitamin D, starting roughly five days before you expect your period, may relieve menstrual cramping and even decrease dependence on pain medication.Keep in mind that this dose is significantly higher than the tolerable upper intake level (UL) of 4,000 IU.So, if you’re considering a supplement, speak with your health care provider about a safe dose for you.
What Happens to Your Body When You Take Vitamin D Every Day
Omega 3s
“Omega-3 fatty acids decrease overall inflammation in the body, leading to less prostaglandin production and therefore less painful uterine contractions and cramping during menstruation,” says Shah.
“Omega-3 fatty acids are widely recognized for their anti-inflammatory effects, but research has also shown that supplementing with as little as 300 milligrams of combined EPA and DHA daily may improve menstrual pain,” says Hadley. However, you may need more as some studies have used up to 1,800 milligrams daily for two to three months.
You can get omega-3s from fatty fish like salmon and herring or from chia seeds, flaxseeds and walnuts.So, aStrawberry-Peach Chia Seed Smoothiefor breakfast or as a snack. Or whip up one of these30-minute salmon dinners. If you don’t eat many omega-3-rich foods, consult your doctor to findthe best omega-3 supplement.
The #1 Nutrient to Lower Inflammation, Recommended By Dietitians
Vitamin E
To increase yourvitamin Eintake, add sunflower seeds, spinach, almonds, peanuts, peanut butter, and sunflower, safflower and corn oils to your diet.If you’re looking for a tasty way to get your fix, try these healthypeanut butterrecipes.
The Best Foods to Support Your Cycle
Vitamin B6
That said, only a couple of older, small studies have evaluated these benefits.However, you can’t go wrong with eating more vitamin B6-rich foods like bananas, chickpeas, fish, beef, potatoes and fortified breakfast cereal.ThisHigh-Protein Tuna-Chickpea Salad Sandwichgives you a double dose.
Calcium
Calcium impacts muscle contraction and, in turn, uterine cramping, which explains why studies show that painful periods are linked with lower calcium levels.
“Consuming foods rich in calcium, like dark green leafy vegetables, tofu and blackstrap molasses, can significantly help stave off period pain,” says Shah. Other food sources include yogurt, milk, kefir, fortified non-dairy milks, cheese, calcium-fortified orange juice and canned fish with bones.If you don’t usually eat these,a calcium supplementwith vitamin D may help quiet cramps and reduce the need for pain medications.
Nutrition is important for menstrual health, but don’t stop there. These strategies can also help combat cramps:
The Bottom Line
Period pain can really set you back. Luckily, certain nutrients, like calcium, omega-3 fats, and vitamins E, D and B6, can help ease menstrual cramps. Eating a well-rounded diet rich in fruits, vegetables, whole grains, proteins and omega-3 fats can help you meet your nutritional needs. However, if you could still use a little extra help, speak with your health care provider to find out if a supplement is right for you.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bann S, Goshtasebi A, Shirin S, Prior JC.A one-year observational cohort study of menstrual cramps and ovulation in healthy, normally ovulating women.Sci Rep. 2022;12(1):4738. doi:10.1038/s41598-022-08658-3Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376Amzajerdi A, Keshavarz M, Ghorbali E, Pezaro S, Sarvi F.The effect of vitamin D on the severity of dysmenorrhea and menstrual blood loss: a randomized clinical trial.BMC Women’s Health. 2023;23(1):138. doi:10.1186/s12905-023-02284-5National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.Snipe RMJ, Brelis B, Kappas C, et al.Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis.Nutr Diet. 2024;81(1):94-106. doi:10.1111/1747-0080.12835National Institutes of Health.Omega-3 Fatty Acids Fact Sheet for Health Professionals.Alikamali M, Mohammad-Alizadeh-Charandabi S, Maghalian M, Mirghafourvand M.The effects of vitamin E on the intensity of primary dysmenorrhea: A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;52:50-59. doi:10.1016/j.clnesp.2022.10.001National Institutes of Health.Vitamin E Fact Sheet for Health Professionals.McCabe D, Lisy K, Lockwood C, Colbeck M.The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review.JBI Database System Rev Implement Rep. 2017;15(2):402-453. doi:10.11124/JBISRIR-2016-002965National Institutes of Health.Vitamin B6 Fact Sheet for Health Professionals.Donayeva A, Amanzholkyzy A, Abdelazim I, et al.The effects of vitamin D and calcium on primary dysmenorrhea: a systematic review.J Med Life. 2023;16(11):1597-1605. doi:10.25122/jml-2023-0248USDA. Dietary Guidelines for Americans.Food Sources of Calcium.Guimarães I, Póvoa AM.Primary Dysmenorrhea: Assessment and Treatment.Rev Bras Ginecol Obstet. 2020;42(8):501-507. doi:10.1055/s-0040-1712131Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-w
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bann S, Goshtasebi A, Shirin S, Prior JC.A one-year observational cohort study of menstrual cramps and ovulation in healthy, normally ovulating women.Sci Rep. 2022;12(1):4738. doi:10.1038/s41598-022-08658-3Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376Amzajerdi A, Keshavarz M, Ghorbali E, Pezaro S, Sarvi F.The effect of vitamin D on the severity of dysmenorrhea and menstrual blood loss: a randomized clinical trial.BMC Women’s Health. 2023;23(1):138. doi:10.1186/s12905-023-02284-5National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.Snipe RMJ, Brelis B, Kappas C, et al.Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis.Nutr Diet. 2024;81(1):94-106. doi:10.1111/1747-0080.12835National Institutes of Health.Omega-3 Fatty Acids Fact Sheet for Health Professionals.Alikamali M, Mohammad-Alizadeh-Charandabi S, Maghalian M, Mirghafourvand M.The effects of vitamin E on the intensity of primary dysmenorrhea: A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;52:50-59. doi:10.1016/j.clnesp.2022.10.001National Institutes of Health.Vitamin E Fact Sheet for Health Professionals.McCabe D, Lisy K, Lockwood C, Colbeck M.The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review.JBI Database System Rev Implement Rep. 2017;15(2):402-453. doi:10.11124/JBISRIR-2016-002965National Institutes of Health.Vitamin B6 Fact Sheet for Health Professionals.Donayeva A, Amanzholkyzy A, Abdelazim I, et al.The effects of vitamin D and calcium on primary dysmenorrhea: a systematic review.J Med Life. 2023;16(11):1597-1605. doi:10.25122/jml-2023-0248USDA. Dietary Guidelines for Americans.Food Sources of Calcium.Guimarães I, Póvoa AM.Primary Dysmenorrhea: Assessment and Treatment.Rev Bras Ginecol Obstet. 2020;42(8):501-507. doi:10.1055/s-0040-1712131Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-w
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Bann S, Goshtasebi A, Shirin S, Prior JC.A one-year observational cohort study of menstrual cramps and ovulation in healthy, normally ovulating women.Sci Rep. 2022;12(1):4738. doi:10.1038/s41598-022-08658-3Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376Amzajerdi A, Keshavarz M, Ghorbali E, Pezaro S, Sarvi F.The effect of vitamin D on the severity of dysmenorrhea and menstrual blood loss: a randomized clinical trial.BMC Women’s Health. 2023;23(1):138. doi:10.1186/s12905-023-02284-5National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.Snipe RMJ, Brelis B, Kappas C, et al.Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis.Nutr Diet. 2024;81(1):94-106. doi:10.1111/1747-0080.12835National Institutes of Health.Omega-3 Fatty Acids Fact Sheet for Health Professionals.Alikamali M, Mohammad-Alizadeh-Charandabi S, Maghalian M, Mirghafourvand M.The effects of vitamin E on the intensity of primary dysmenorrhea: A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;52:50-59. doi:10.1016/j.clnesp.2022.10.001National Institutes of Health.Vitamin E Fact Sheet for Health Professionals.McCabe D, Lisy K, Lockwood C, Colbeck M.The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review.JBI Database System Rev Implement Rep. 2017;15(2):402-453. doi:10.11124/JBISRIR-2016-002965National Institutes of Health.Vitamin B6 Fact Sheet for Health Professionals.Donayeva A, Amanzholkyzy A, Abdelazim I, et al.The effects of vitamin D and calcium on primary dysmenorrhea: a systematic review.J Med Life. 2023;16(11):1597-1605. doi:10.25122/jml-2023-0248USDA. Dietary Guidelines for Americans.Food Sources of Calcium.Guimarães I, Póvoa AM.Primary Dysmenorrhea: Assessment and Treatment.Rev Bras Ginecol Obstet. 2020;42(8):501-507. doi:10.1055/s-0040-1712131Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-w
Bann S, Goshtasebi A, Shirin S, Prior JC.A one-year observational cohort study of menstrual cramps and ovulation in healthy, normally ovulating women.Sci Rep. 2022;12(1):4738. doi:10.1038/s41598-022-08658-3
Cui A, Xiao P, Ma Y, et al.Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018.Front Nutr. 2022;9:965376. doi:10.3389/fnut.2022.965376
Amzajerdi A, Keshavarz M, Ghorbali E, Pezaro S, Sarvi F.The effect of vitamin D on the severity of dysmenorrhea and menstrual blood loss: a randomized clinical trial.BMC Women’s Health. 2023;23(1):138. doi:10.1186/s12905-023-02284-5
National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.
Snipe RMJ, Brelis B, Kappas C, et al.Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis.Nutr Diet. 2024;81(1):94-106. doi:10.1111/1747-0080.12835
National Institutes of Health.Omega-3 Fatty Acids Fact Sheet for Health Professionals.
Alikamali M, Mohammad-Alizadeh-Charandabi S, Maghalian M, Mirghafourvand M.The effects of vitamin E on the intensity of primary dysmenorrhea: A systematic review and meta-analysis.Clin Nutr ESPEN. 2022;52:50-59. doi:10.1016/j.clnesp.2022.10.001
National Institutes of Health.Vitamin E Fact Sheet for Health Professionals.
McCabe D, Lisy K, Lockwood C, Colbeck M.The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review.JBI Database System Rev Implement Rep. 2017;15(2):402-453. doi:10.11124/JBISRIR-2016-002965
National Institutes of Health.Vitamin B6 Fact Sheet for Health Professionals.
Donayeva A, Amanzholkyzy A, Abdelazim I, et al.The effects of vitamin D and calcium on primary dysmenorrhea: a systematic review.J Med Life. 2023;16(11):1597-1605. doi:10.25122/jml-2023-0248
USDA. Dietary Guidelines for Americans.Food Sources of Calcium.
Guimarães I, Póvoa AM.Primary Dysmenorrhea: Assessment and Treatment.Rev Bras Ginecol Obstet. 2020;42(8):501-507. doi:10.1055/s-0040-1712131
Torkan B, Mousavi M, Dehghani S, et al.The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study.BMC Womens Health. 2021;21(1):40. doi:10.1186/s12905-021-01184-w
