Best supplements to stay energetic while you are on your period

With the body undergoing various changes during periods, staying active and energetic can be a challenge. To cater to these challenges, here are several supplements that can be consumed to improve immunity and further help stay energetic.

Periods bring about many changes in overall health which can be either temporary or permanent and with the body undergoing various changes during periods, staying active and energetic can be a challenge. To cater to these challenges, several supplements can be consumed to improve immunity and further help stay energetic.

In an interview with HT Lifestyle, Shikha Dwivedi, Msc. Clinical Nutrition and Dietetics at OZiva, shared, “Period symptoms can often be made worse due to vitamin and mineral deficiencies, so consuming a variety of vitamins and minerals should help you through your period more comfortably. A combination of Magnesium, Iron, Zinc, Protein, Vitamin C and D supplements are usually advised to prevent cramps and maintain energy levels.”

She explained, “Magnesium is an essential mineral for women on their periods because it is a nerve and muscle relaxant, which helps prevent migraines and cramps. This relaxing effect also, in turn, helps to regulate mood swings which often fluctuate during a period. Protein ensures that our blood glucose levels are in balance that help us feel energised and prevent sugar crashes and cravings. Eating protein is essential for your overall health, and it can help you stay full and sated during your period. You can go for a protein supplement for women that can help you in better metabolism, hormonal balance, weight control, reduced fat percentage, improved energy and lean muscle.”

Highlighting that the iron level drops down during periods and low iron leads to issues such as fatigue, dizziness and headaches which will make period symptoms feel worse, the health expert advised, “Loading up on iron supplements can help make you feel energized as it plays a crucial role in maintaining hemoglobin levels and RBC formation. Therefore, try to maintain the iron levels in your body while menstruating. For women with PCOS, Vitamin C is helpful as a strong antioxidant that reduces the markers of oxidative stress. You can get vitamin C naturally from citrus fruits, as well as natural antioxidants like red raspberry and Vitamin D helps improve your mood and boost your levels of happiness. Zinc can positively affect insulin resistance and lipid balance. It can also help reduce the pain associated with menstruation, particularly during irregular period cycles.”

According to Shreya Dheeraj Jain, Co-founder of Nutrilitius, these supplements should include various nutrients such as Calcium, Vitamin D, Magnesium and Iron in the daily consumption as these nutrients provide various benefits. She elaborated:

1. Calcium - Consuming calcium as we all know is beneficial for bone health. Other than this, good calcium intake results in less fatigue and fewer changes in appetite during periods.

2. Vitamin D and B6 - Consuming Vitamin D and Calcium as a combination results in a lower chance of developing PMS. It also helps to prevent irregular menstrual cycles. Vitamin B6 helps with maintaining a positive psychological state during periods.

3. Magnesium - Another beneficial supplement which can be consumed during periods is Magnesium. It can be quite helpful in the cases of bloating and/or breast tenderness.

4. Zinc - Zinc is overall beneficial for consumption and healthier lifestyle. It helps with both the immune system and essential hormone production.

5. Iron - Due to the excessive blood loss and cramps during the menstrual cycle, iron deficiency can be observed in a majority of women. Not having enough iron will lead to unwanted problems like fatigue, dizziness and nausea. Hence, consuming a balanced level of iron is also required to maintain energy levels while on period.

Other than these nutrients/supplements, essential fatty acids and Omega 3 rich foods help with the cramps and pain as well.

Bringing his expertise to the same, Dr Varun Gupta, Chief Medical Advisor at NutraBooti, suggested:

1. Zinc - Studies have shown that Zinc has an important role to play in reducing cramping, common menstrual disorders such as dysmenorrhea, which limits womens’ activities. Zinc is found in many food items, however we still have the risk of deficiency even if our diet is at its best. Supplementing with zinc on a regulr basis is a good way to make sure you are having enough of them.

2. Iron - Women generally have low levels of iron in their body during periods that generally leads to fatigue, dizziness and aches. It is best to include your diet with Iron supplements along with Vitamin C for better absorption of iron.

3. Vitamin B - B Vitamins are essential for the normal functioning of the body and maintaining the energy level. These vitamins generally get lost during bleeding and to compensate for the loss, it is essential to include high level of Vitamin B in your diet or through a supplement.

4. Omega – 3 - Omega 3 fatty acids have shown their effects at relieving period pains and inflammation, that contributes to the pain. The two important Omega 3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that could be obtained from multivitamin supplements.