Menstrual Wellness: The Right Nutrition

fresh carrots and avocado

Have you ever wondered just how nutrition impacts your menstrual health? Clinical naturopath and nutritionist Renee Grandi says a lot...


Nutrition plays a pivotal role in a woman's menstrual health, acting as the foundation upon which hormonal balance, menstrual regularity, and overall reproductive well-being are built. Your diet creates your internal environment—you are your biochemistry!


Hormonal Support

The foods we consume can influence hormonal production and regulation. Aim to consume a balanced diet with adequate protein, healthy fats, and complex carbohydrates.


Iron Levels

Consuming iron-rich foods like red meat, beans, lentils, and leafy green vegetables can help replenish lost iron and prevent anaemia, which can cause fatigue and other symptoms.


Pain and Cramping

Omega-3 fatty acids and Vitamin E are amazing for this! found in fish and certain seeds can help reduce menstrual pain. Magnesium, found in nuts, seeds, and green leafy vegetables, can also help menstrual cramps.

Fresh Fruit and Veg

Mood and Mental Well-being

Foods rich in omega-3 fatty acids, B-vitamins, magnesium, and tryptophan and L-theanine can positively influence mood and help symptoms of PMS.


Weight Management

Maintaining a healthy weight through nutrition can prevent menstrual irregularities linked to both underweight and obesity. Being at extreme can disrupt regular menstrual cycles.


Liver Function

Cruciferous vegetables like broccoli, cauliflower, and brussels sprouts support liver detoxification. A healthy liver aids in the efficient breakdown and removal of excess hormones, which can influence menstrual health.


Three Key Players

  • B vitamins: These play a crucial role in energy production and can help combat fatigue often associated with menstruation. Foods rich in B vitamins include wholegrains, eggs, and lean meats.
  • Selenium and iodine: Both are essential for thyroid health, which in turn affects menstrual regularity and overall hormonal health. Selenium can be found in Brazil nuts, seafood, and sunflower seeds, while iodine is abundant in seaweed and iodised table salt.
  • Vitamin D: Essential for EVERYTHING! Especially, mental, immune and hormone. 

You can follow Renee on Instagram: @womens_health_specialist and TikTok: @womens_health_specialist

Medical Disclaimer: This blog is for information purposes and is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always consult a healthcare provider or a qualified medical expert for concerns or questions regarding your own health.