menstrual cycle phases, what is a menstrual cup, menstrual cycle hormones


By FemmyCycle

While we celebrate our menstrual cycles, it’s also just as important to keep it real. And sometimes period symptoms flat out suck.

Luckily, research has proven that certain vitamins and minerals naturally found in food, drinks and spices can support our cycles and hormones during our periods.


Leafy Green Vegetables

Because we’re losing blood during our menstrual cycles, it’s common for our iron levels to dip, especially for those who have a heavier flow. Low iron causes fatigue, body aches, and dizziness. Leafy green vegetables such as spinach and kale are rich in iron — consider adding them to your meals during your cycle (and after!) to keep your energy up and the aches and pains away.

Fish is high in omega-3 fatty acids, which have been proven to reduce menstrual pain and depression. Like leafy greens, fish are also high in iron and can help to support low iron related to menstruation.

Dark Chocolate
Yes, there is a reason we crave it! A piece of 70-85% dark chocolate is high in iron and magnesium, another mineral proven to reduce the severity of PMS symptoms.

Bananas are a great food to eat during your cycle as they’re high in three very important vitamins – B6, potassium, and magnesium. Vitamin B6 boosts your mood, while potassium and magnesium reduce water retention and bloat, soothe tense muscles, and help regulate your digestive system.


First and foremost, it is incredibly important to drink water during your period as your body is losing fluid. Did you know feeling weak or tired during menstruation is often due to dehydration? Drinking plenty of water helps with bloating, energy, and avoiding headaches. Dehydration has also been proven to affect our moods. During our periods, our moods are especially sensitive to hormonal changes; staying hydrated can help with part of that battle.

Herbal Teas
Not only is drinking tea a relaxing ritual, but specific herbal teas are great for supporting our bodies during menstruation. Ginger tea is known to reduce nausea and soothe the stomach. Peppermint tea has antispasmodic properties which ease tense muscles and can help soothe menstrual cramps. And raspberry leaf tea has been used for centuries to promote healthy menstruation – high in calcium and magnesium, this tea helps with cramping and nausea.


Turmeric is not only a delicious spice but its active ingredient, curcumin, is a known anti-inflammatory. A 2015 study found that people who took curcumin had less severe PMS symptoms. Sipping a warm turmeric latte is one of our favorite ways to enjoy this benefit during our cycles! Cheers!

We encourage you to add these ingredients to your rotation to help support your beautiful body and its constantly evolving cycles!