Iron + the menstrual cycle

By Chelsea Sanfilippo, MS, RDN

Did you know many women, especially those with heavier periods, need more iron during their menstrual phases – typically day 1 up to day 7 of their cycle—because they lose it in their blood?

When I was in high school, I was diagnosed with iron deficiency anemia and prescribed iron supplements, which were awfully constipating and turned my stools a very dark color.

I wish I had known then what I learned later about which foods to eat and when to increase them, because I could have saved my poor bowels from some serious discomfort and my young mind from the stress induced by the experience.

I now understand the ins and outs of iron’s function, my needs and how to meet them through my diet. Iron is a vital part of hemoglobin, a red blood cell protein that transfers oxygen from the lungs to the tissues. Iron supports muscle metabolism and connective tissue as well as the growth, neurological development, cellular functioning and synthesis of some hormones. In fact, iron can lighten heavy periods for this reason - yes, indeed!

There are two forms of iron:

•  Heme: the more easily absorbed form of iron contained in meats, seafood and poultry

•  Non-heme: the less readily absorbed form of iron contained in plant foods

The non-heme form of iron has a best friend that enhances its absorption…Vitamin C! This is why it’s best to pair iron rich foods with vitamin C rich foods. Note that most, if not all, heme iron containing foods also contain non-heme iron.

And vitamin C’s benefits extend beyond its assistance in iron absorption. It also acts as a powerful antioxidant in the body, helping to reduce inflammation like those produced by prostaglandins during menstruation. Isn’t nutrition amazing?!

Because we’re nerds for nutrition over here, we made you all a helpful chart you can use to make some amazing iron and vitamin C food pairings yourself. I typically encourage increasing iron with vitamin C rich food intake around and during periods for the reasons noted above.

Here are a few snack examples to get you started:

•  1 medium orange + 2 hard-boiled eggs

•  1 medium kiwi + ¼ cup pistachios or cashews

•  2/3 cup tomato juice + 1 can sardines

•  ½ cup bell pepper + 3 oz cooked oysters (canned version counts too)

•  ½ cup strawberries + 1 oz dark chocolate

Snacks like these are an easy way to obtain iron + vitamin C in your diet, and they are all blood sugar supportive, balanced options.

Lastly, if you’d like to learn more about nutrition to support female and cyclical health, check out our Moon Cycle Menstrual Course (please link to course here)!

Please note: there are many other nutrients involved in iron metabolism, but for the sake of making an achievable call to action, we kept it short and sweet for you. Be on the lookout for future blogs on other nutrients involved in iron metabolism.

Remember: This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.