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Supplements are everywhere on social media, but most of that conversation isn’t built around women athletes. The hype around supplements online doesn’t take into account our priorities in performance and recovery, our unique needs, or our busy lives.
And it definitely doesn’t take our menstrual cycles into account.
So what do we need to stay recovered, consistent, and ready-to-go all month long?
It turns out that three powerhouse nutrients—magnesium, calcium, and iron—can keep our menstrual symptoms at bay.
VIS Expert Ashley Harpst, RD, broke down how magnesium, calcium, and iron can keep us in the game, no matter the phase of our cycle.
Magnesium
It’s day two of your period. You’re cramping. And you’re reaching for the Advil.
But what if you reached for something else instead?
Magnesium—through your fueling plan or a supplement—can reduce the pain we feel from period cramps. It helps relax muscles, including the cramping muscles in the uterus, and can relieve PMS symptoms.
That same relaxation benefit can also help us sleep—which isn’t always easy on our periods.
Magnesium is crucial to our everyday function, too.
“Magnesium plays a key role in muscle contractions, nerve signaling, bone health, and releasing energy from carbohydrates and fats,” VIS Expert Kyla Channell, MSc, says.
Try adding these foods to your routine to keep the cramps at bay.
Magnesium-rich foods
Nuts, like almonds
Seeds, like pumpkin seeds
Whole grains
Leafy green vegetables
Legumes
Avocados
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