The Top 5 Nutrients to Help Relieve Menstrual Cramps, According to Dietitians

If you dread your period because of painful cramping, you’re not alone. Up to 80% of menstruating people experience menstrual cramps (a.k.a. dysmenorrhea). Why do cramps happen? Blame it on prostaglandins, hormone-like substances that trigger muscle contractions and restrict blood flow to the uterus, leading to period pain, says Kendra Tolbert, M.S., RDN, RYT, a dietitian specializing in women’s health.

The good news? Certain nutrients can actually help prevent and relieve menstrual cramps by dampening prostaglandin synthesis, promoting muscle relaxation and enhancing blood flow, says Tolbert.

Read on to learn the top five nutrients that can help relieve menstrual cramps, plus other strategies to support your cycle. 

The Top 5 Nutrients to Help Relieve Menstrual Cramps 

Vitamin D

Vitamin D is one of the most common deficiencies in the U.S. Yet, it’s a key nutrient for menstrual health. The trouble is, other than fortified milk and salmon, it’s not found in large quantities in many foods.

That’s where supplements come in. “Supplementing with vitamin D has been shown to improve both menstrual cramps and PMS symptoms, like backaches and tendency to cry easily, because of its effects on hormone changes and neurotransmitter function,” says Kaytee Hadley, M.S., RDN, IFMCP, a functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, VA. “Vitamin D has also been found to not only decrease the production of prostaglandins but to limit their effects through interfering with prostaglandin receptors on cells,” says Seema Shah M.P.H., M.S., RD, IFNCP, an integrative and functional registered dietitian.

Research finds that taking a one-day dose of 300,000 IUs of vitamin D, starting roughly five days before you expect your period, may relieve menstrual cramping and even decrease dependence on pain medication. Keep in mind that this dose is significantly higher than the tolerable upper intake level (UL) of 4,000 IU. So, if you’re considering a supplement, speak with your health care provider about a safe dose for you.

Omega 3s

“Omega-3 fatty acids decrease overall inflammation in the body, leading to less prostaglandin production and therefore less painful uterine contractions and cramping during menstruation,” says Shah.

“Omega-3 fatty acids are widely recognized for their anti-inflammatory effects, but research has also shown that supplementing with as little as 300 milligrams of combined EPA and DHA daily may improve menstrual pain,” says Hadley. However, you may need more as some studies have used up to 1,800 milligrams daily for two to three months.

You can get omega-3s from fatty fish like salmon and herring or from chia seeds, flaxseeds and walnuts.  So, a Strawberry-Peach Chia Seed Smoothie for breakfast or as a snack. Or whip up one of these 30-minute salmon dinners. If you don’t eat many omega-3-rich foods, consult your doctor to find the best omega-3 supplement. 

Vitamin E

“Vitamin E is an antioxidant that can reduce menstrual cramps by preventing the production of prostaglandins,” says Hadley. It is believed to work by preventing the release of a compound called arachidonic acid, which the body converts to prostaglandins.

To increase your vitamin E intake, add sunflower seeds, spinach, almonds, peanuts, peanut butter, and sunflower, safflower and corn oils to your diet. If you’re looking for a tasty way to get your fix, try these healthy peanut butter recipes.

Vitamin B6

Vitamin B6 is necessary to help process and metabolize excess prostaglandins, says Vanessa Dyer, RDN, LD, owner of Menopause Prep. One way it’s believed to do this is by balancing estrogen and progesterone levels, explains Shah. When you have too much estrogen, your uterine lining may get thicker, leading to more prostaglandins and cramping. Vitamin B6 can also lower systemic inflammation, further decreasing period pain, says Shah.

That said, only a couple of older, small studies have evaluated these benefits. However, you can’t go wrong with eating more vitamin B6-rich foods like bananas, chickpeas, fish, beef, potatoes and fortified breakfast cereal. This High-Protein Tuna-Chickpea Salad Sandwich gives you a double dose.

Calcium

Calcium impacts muscle contraction and, in turn, uterine cramping, which explains why studies show that painful periods are linked with lower calcium levels.

“Consuming foods rich in calcium, like dark green leafy vegetables, tofu and blackstrap molasses, can significantly help stave off period pain,” says Shah. Other food sources include yogurt, milk, kefir, fortified non-dairy milks, cheese, calcium-fortified orange juice and canned fish with bones. If you don’t usually eat these, a calcium supplement with vitamin D may help quiet cramps and reduce the need for pain medications.

Other Tips for Supporting Your Menstrual Health

Nutrition is important for menstrual health, but don’t stop there. These strategies can also help combat cramps:

• Manage stress. Stress can inhibit the production of reproductive hormones and trigger the release of cortisol and adrenaline. This can increase the production of prostaglandins, leading to more menstrual cramps. Science-backed strategies like deep breathing and yoga can help you de-stress.
• Stay active. “Consistent, daily physical activity is one of the most powerful behaviors for supporting menstrual health,” says Shah. “Exercise is important for hormone balance, managing stress, blood sugar balance, blood circulation, producing endorphins and other pain-relieving chemicals.” 
• Eat plenty of fruits and veggies. Our experts are big fans of fruits and vegetables for their cramp-relieving nutrients and inflammation-fighting antioxidants. That may explain why produce is among the best foods to eat for menstrual health.
• Hydrate. If you aren’t well-hydrated, you’re more likely to experience menstrual cramps, says Dyer. Hydration is so powerful that drinking at least 7 cups of water per day has been shown to alleviate cramps and may reduce the need for pain medication.

The Bottom Line

Period pain can really set you back. Luckily, certain nutrients, like calcium, omega-3 fats, and vitamins E, D and B6, can help ease menstrual cramps. Eating a well-rounded diet rich in fruits, vegetables, whole grains, proteins and omega-3 fats can help you meet your nutritional needs. However, if you could still use a little extra help, speak with your health care provider to find out if a supplement is right for you.