Menstrual Phase Nutrition: What to Eat When You’re Bleeding

Bleeding week doesn’t have to mean feeling drained. What you eat during your menstrual phase can either make or break your energy, mood, and cramp levels.

Instead of reaching for sugar or skipping meals (we’ve all been there), here’s how to eat in sync with your cycle—starting with your period.

Why the Menstrual Phase Is a Nutrient Opportunity

Your body is in a low-hormone state during your bleed. Estrogen and progesterone levels are at their lowest, which can leave you feeling tired, moody, or more prone to inflammation. But that also makes this the perfect window for replenishing lost nutrients and lowering cortisol through food.

Think of this phase as a “reset” where your body needs nourishment—not restriction.

Iron, Magnesium, and Comfort Carbs Are Your Friends

Blood loss means you need to prioritize iron-rich foods, especially if you tend to feel dizzy or fatigued during your period. Lentils, spinach, grass-fed beef, and pumpkin seeds are all great sources. Pair them with vitamin C (like citrus or bell peppers) to boost absorption.

Magnesium helps ease cramps and bloating. Add in foods like dark chocolate, avocado, and cooked leafy greens. And don’t fear healthy carbs—root vegetables, quinoa, and oatmeal can help stabilize mood and blood sugar.

Warm, Cooked Foods Are Better Digested

During your period, your digestion slows slightly. Warm, cooked meals are easier on your gut and can be more comforting overall. Think soups, stews, herbal teas, and grounding foods like sweet potato or bone broth.

Try avoiding overly cold or raw foods during this phase—they can be harder to digest and increase bloating.

Don’t Skip Supplements

This is one of the best times to support your body with gentle supplements. Iron, magnesium, and adaptogenic herbs (like ashwagandha) can help ease PMS symptoms and replenish what’s lost. Just make sure to choose clean, easily absorbed forms.

Food during your period should feel like self-care—not punishment. With the right nutrients, you can turn your bleed week into a time of rest, nourishment, and strength.

Greenlabco’s supplements are formulated to support your cycle naturally—try our Hormone Balance bundle and feel the shift.