Your periods don't need to be tough. Ideally, your periods should come and go with minimal disruption to your life. Your menses are a great clue to your internal balance, so if that’s not your period experience, it may be a sign your body needs some extra support. 

And it doesn’t need to be complicated. Finding hormone balance can be really straightforward and rooted in some key nutrients. Here I talk about the top 5 nutrients I’m thinking about to support better periods.

Vitamin D

Vitamin D deficiency is so prevalent here in the pacific northwest. Taking the standard Health Canada recommendation is often not sufficient for most people. Research shows that those with a Vitamin D deficiency are 5 times more likely to present with menstrual disorders.

Calcium

This mineral goes hand in hand with Vitamin D. Calcium can be a great tool for PMS and mood support in particular. Studies show that calcium levels are lower in those with PMS, and targeted supplementation has been shown to improve mood-related concerns during your menstrual cycle. 

Magnesium

A commonly deficient mineral and lovely support for your nervous system. Magnesium can help lower cortisol (our stress hormone), calm down cramping and relax the uterine muscles. It’s also an essential mineral for your hormone production, making it one of the key minerals for hormone balance. Note that magnesium can be found in different forms, and not all are created equal. The type of magnesium depends on the goals of treatment.

Omega 3

One of my favorites for period pain. A study comparing omega 3 to ibuprofen for period pain show similar results, so it can be an excellent alternative! Omega 3 is also a great anti-inflammatory and can help with prostaglandin balance, blood flow, and reducing period clots.

Vitamin B6

A type of B vitamin that can support hormone balance. Targeted supplementation showed significant improvement in PMS, water retention, anxiety, and depression, without reported side effects.

Note that any one of these supplements can be taken in excess, and may not be appropriate in all cases. They should always be reviewed and discussed with your naturopathic doctor or health care provider.

Want to learn more about how to have better periods? Schedule a discovery call to learn more!

In Health,

Dr. Ashley Damm, BSc. ND

Naturopath Vancouver