Let’s be real—periods can be tough. From cramps to mood swings, it’s like your body is throwing a party you didn’t RSVP to. While a balanced diet and self-care go a long way, sometimes you need a little extra help. Enter supplements: your new BFFs for making that time of the month a whole lot smoother. Let’s dive into the best supplements for your period and how they can help.

1. Magnesium: The Cramp Crusher

First on the list is magnesium, the ultimate multitasker. This mineral is a game-changer for reducing cramps, headaches, and even mood swings. Magnesium helps relax your muscles and reduce the production of prostaglandins—those pesky compounds that trigger cramps. Plus, it’s great for improving sleep, which is a bonus when your period keeps you tossing and turning.

Where to find it: Look for magnesium  glycinate or citrate for better absorption. You can also boost your intake with foods like spinach, almonds, and dark chocolate (yes, chocolate counts!).

2. Iron: For When You’re Feeling Drained

If you feel exhausted during your period, iron might be the culprit. Heavy bleeding can deplete your iron levels, leaving you feeling fatigued and sluggish. Taking an iron supplement can help replenish your stores and keep your energy up. Just make sure to pair it with vitamin C for better absorption.

Where to find it: Choose a gentle iron supplement, like ferrous bisglycinate, to avoid digestive issues. Also, stock up on iron-rich foods like red meat, lentils, and leafy greens.

3. Omega-3 Fatty Acids: Your Inflammation Fighter

Omega-3s are not just good for your heart; they’re amazing for your period, too. These healthy fats can reduce inflammation and lower prostaglandin levels, helping to ease cramps and breast tenderness. They’re also great for stabilizing mood, which is a win during PMS.

Where to find it: Fish oil supplements are a popular choice, but you can also get your omega-3 fix from salmon, walnuts, and flaxseeds.

4. Vitamin B6: Mood Booster Extraordinaire

Struggling with PMS-related mood swings? Vitamin B6 might be your secret weapon. This vitamin helps regulate serotonin, the “happy” hormone, which can help improve your mood and reduce irritability. It’s also been shown to alleviate bloating and breast tenderness.

Where to find it: B6 is often included in multivitamins or can be taken on its own. Foods like bananas, chickpeas, and potatoes are also good sources.

5. Calcium: The All-Around Helper

Calcium isn’t just for strong bones; it’s also great for managing period symptoms. Studies show that calcium can reduce mood swings, fatigue, and even cramps. Pair it with vitamin D for maximum benefits.

Where to find it: Calcium supplements come in various forms, like calcium citrate or carbonate. You can also find calcium in dairy products, fortified plant milks, and leafy greens.

6. Vitamin D: The Sunshine Vitamin

Vitamin D is essential for hormone regulation and can help reduce PMS symptoms like mood swings and fatigue. Plus, it’s great for your overall health. If you’re not getting enough sunlight, a supplement can make a big difference.

Where to find it: Look for vitamin D3 supplements, and aim to get some sun exposure whenever possible. Fatty fish and fortified foods are also good sources.

Final Thoughts

Supplements can be a game-changer for managing period symptoms, but remember, they’re not a replacement for a healthy lifestyle. Pair these with a balanced diet, regular exercise, and plenty of water to feel your best. Always check with your healthcare provider before starting any new supplement, especially if you have underlying health conditions.

You can find some of these supplements on the Rif Care marketplace!

Here’s to smoother periods and happier days ahead! Cheers to taking control of your cycle, one supplement at a time!