Vitamins & Minerals For Menstruating Women

Heath A-Z

Menstruating Women; vitamins and minerals are essential in promoting fast blood rebuild after Menstruation.

In every month, healthy women experience lost of blood through menstruation  (1) .

The lining of the uterus break down and expel blood out of the body via vagina. This leaves them with little or no blood to carry out many bodily functions.

Blood and nutrients are essential for numerous purpose in the body. Replenishment is crucial, as deficiency in vital nutrient is very debilitating

However, vitamins and minerals play a significant role, ranging from production of blood, prevention of anemia, reduction of symptoms linked to menstruation and many others.

Menstruating Women: vitamins and minerals 

Vitamin A

This fat- soluble vitamin is obtained in two ways, the plants source and animal source. The animals and plants source include egg, fish, meat, whole milk, carrot, tomatoes, green leafy vegetables. Vitamin A plays a pivotal role in immune maintenance.

Immune system is responsible for protecting the body against infectious disease. Recommended daily allowance: 700ųg RAE/day

Vitamin C

Vitamin C is widely known for boosting immune system and protect you from various dangerous pathogen, virus, and infections.

It is clear that vitamin C reduce oxidative damage, and build a defense mechanism when added in a diet.

Nutritionists emphasis on daily consumption of vitamin C rich so as to promote a healthy living
Source; Tomatoes, Papaya, Potatoes, Spinach, Cauliflower, Brussels sprouts, Watermelon, Turnip green, Blueberries, Raspberry
Recommended daily allowance: 75mg/day. Vitamin C also helps in iron absorption.

Vitamin D

Consumption of vitamin D rich foods is said to strengthen the muscle, increase muscle growth as well as accelerating absorption of minerals in the intestinal such as calcium and phosphorus, this helps improve muscle function.

Deficiency of this mineral might contributes to poor muscle contraction. The body can make all the vitamin D it needs through the sun.

Vitamin B12

Poor consumption of folate and vitamin B12 rich-food have been associated to anemia.

In human body, vitamin B12 work together with folate to improve blood formation. While lack of blood in the body predisposes one to anemia.

Anemia is characterized with fatigue, weight loss, to name but a few.


Niacin (Vitamin B3) is a water-soluble vitamin and coenzyme our body uses to promote effective functions of the body. It is also known as vitamin B3, and has two chemical structure, nicotinic acid and nicotinamide.


Folate, also known as Vitamin B9, a water soluble vitamin needed in the body for synthesis of DNA, and blood cells formation. It is sourced from legumes, vegetables, meat and fruits. Recommended daily allowance: 40Ųg

Vitamin k

Excessive bleeding and pains during women’s monthly period can be life-threatening as it often lead to anemia. Eating vitamin k enriched foods can help regulate hormones in the body and increase blood- clothing which provide reliefs.

If your suffering for menstrual pains and excessive bleeding, opt for vitamin k rich foods, since it also reduce pains and cramps. Source; Kale, Spinach ,Broccoli, Brussels sprouts, Eggs yolk, Meat, Milk, Cheese, Chicken, Liver, Soybean oil, Avocado, Parsley, Cabbage, Collards, Recommended daily allowance: 90?g/ day


Zinc is an essential trace mineral our body use to build immune system, synthesized DNA and improve enzymatic reactions.

It cannot be produced in the body, but obtained through foods and dietary supplement. Dietary source of zinc includes
Recommended daily allowance: 40mg/day


Calcium is a mineral known for bone development, muscle contraction, and nerves impulse. It is regulated by vitamin D and hormone – parathormone and calcitonin. You get calcium consuming varieties of nutrients such as Milk and milk product , Fish (bones), Tofu, Broccoli, Chard, Legumes, Spinach, Acorn, squash, Mustard green. Recommended daily allowance: 2500mg/day.

To prevent appearances of anemia, iron rich foods is important due it prominent in fostering red blood cells production. An Anemic patients have very low red blood cells formation causing a daunting health issues. It is evident that children and pregnant women are more vulnerable to iron deficiency, making iron supplement a healthy approach to treat anemia
Source; Beef, liver, Blueberries, Tofu, Eggs Soybeans, Turnip, Sprouts, Broccoli, Cashew nuts Spinach. Recommended daily allowance: 45mg/ day

Potassium is a mineral that play a key role in maintaining normal fluid, electrolyte balance, nerves impulse transmission as well as muscle contraction in the human body. Meat, Milk, Citrus fruit, Grains, Chicken, Avocado, Almond, Salmon, Banana, Vegetables, Spinach, Legumes, Fruit, Sweet potatoes, Recommended daily allowance: 4700 mg/ day


Magnesium is an important minerals our body needs for numerous functions. It helps moderate relaxation of the muscles of the uterus. Green leafy vegetables, water, legumes are excellent source of magnesium. Daily recommended allowance for women is 350mg /day.

Phosphorus is a mineral seem in the cells and bone of human body. Despite aiding removal of waste and repair of damage tissues, phosphorus is actually involved in muscle contraction.

Meeting up daily recommended allowance is a great approach in mitigating menstruation problems. Rice bran, Yoghurt, Milk, Eggs Poultry, Sunflower seeds, Oatmeal, Lentils cooked, Quinoa, Cowpea are store-houses of phosphorus. Recommended daily allowance: 4000mg/ day


Menstruating Women: vitamins and minerals, Abnormal monthly menstruation predisposes women to anemia and pains.

However, intake of essential nutrients such as vitamin k, vitamin C, vitamin B12, iron, zinc and many others.

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