3 Supplements For Painful Periods
Painful periods are one of the most common symptoms, along with bloating, in my clinic. If you are struggling with period pain and want to address it through nutrition and lifestyle, then please read my article Painful Periods? Avoid These “Clean Eating” Mistakes before implementing any of the below recommendations.
The article discusses the impact of PUFA rich foods such as vegetable oils on our physiology, specifically the production of prostaglandins which can contribute to the debilitating pain many of us suffer during each monthly bleed.
If you’re thinking “I don’t eat these vegetable oils but I am STILL suffering from painful periods” then another consideration is the role of other nutrients in prostaglandin production, specifically converting fatty acids to anti-inflammatory prostaglandins series 1 and 3.
Before I dive into my favorite supplements for period pain I want to add a disclaimer that this article is not medical advice. It is for educational purposes only, please discuss any changes and/or supplements with your healthcare provider.
Whilst the following nutrients are not an exhaustive list of what the female body needs to have a healthy, pain free period, they are commonly deficient in many of us and do play a key role on uterine health.
Vitamin E is shown to inhibit the synthesis of prostaglandin production. Ironically, vitamin E is found in PUFA rich foods such as nuts and seeds! This is because the vitamin E protects the PUFA and prevents it oxidising. Unfortunately, vitamin E reduces in the presence of light, meaning any nuts or seeds that aren’t freshly picked from a tree and still in their protective shells won’t offer us any of vitamin E.
A supplement of naturally derived vitamin E with mixed tocopherols and tocotrienols work well together in helping the body metabolise stored PUFAs and prevent the synthesis of prostaglandins. Start on a low dose of about 20 IU/day, I like this supplement (ABFOR15 for 15% OFF).
Vitamin C is an important antioxidant and works together with Vitamin E in preventing the oxidative damage of PUFA rich foods that can lead to painful periods. The role of Vitamin E is to reduce the oxidative damage caused by PUFAs, however it actually becomes oxidised in the process! This is where Vitamin C comes in to save the day, its powerful antioxidant properties reduce the vitamin E back to its safe tocopherol form.
I do not recommend supplementing with synthetic vitamin C such as ascorbic acid! Wholefoods only, load up on ripe fruit, potatoes, and red bell peppers. I also like adding Camu Camu powder into my supplement routine. I like to use this Camu Camu powder as it comes with Acerola Cherry, another rich source of vitamin C, and in capsule form as Camu Camu does not taste nice (link applies 10% OFF)!
Magnesium helps to relax muscles, including your uterus, and helps the conversion of fatty acids into anti-inflammatory prostaglandins. In today's stressful world and undernourished soil, we are often lacking in magnesium. An epsom salt bath a few times a week is a great place to start, or supplementing with a good quality magnesium such as this one (link applies 10% OFF).
In addition to being rich in zinc, calcium, magnesium, and potassium, Nettle and Red Raspberry Leaf Tea helps to inhibit aromatase and the tannins and fragarine tone the uterine lining. This means less conversion of oestrogen which is a key hormonal contributor to painful periods, as well as reduced spasms, cramping and tension.
Take a heaped tsp of loose leaf nettle and loose leaf red raspberry tea, add to a tea strainer and steep in hot water for several minutes. You could also try my Magic Mineral Shot recipe for a potent dose of uterine loving nourishment, daily!
I couldn’t discuss nutrients for painful periods without mentioning ginger, so here is a bonus tip for you to take away!
Ginger, whilst an ingredient rather than a specific nutrient, is shown to inhibit series 2 prostaglandin production and significantly reduce period pain when consumed in high amounts. I recommend taking up to 2 grams per day, especially leading up to, and during your bleed.
Grate a tbsp of ginger and add it to your nettle and red raspberry leaf tea infusion.
Other considerations for painful periods other than a diet high in PUFA and nutrient deficiencies are factors such as stress, digestive integrity, endotoxin production, and low thyroid function. They all play a role in inflammation which increases prostaglandin production.
I offer 1:1 Hormone and Nutrition Deep Dive calls for women who struggle with painful periods and associated symptoms, and you get 10% off for being a member of The Hormone Club. Find out more here.