A nutritionist has unveiled the top iron-rich foods that can bolster energy for those enduring their menstrual cycle, where feeling lethargic is a common drawback, especially during heavier flows which heighten fatigue risk.
Emma Bardwell, a best-selling author, emphasises that although maintaining a wholesome diet throughout the month is vital, tailoring your intake for different stages of the cycle can be particularly beneficial.
Emma highlights the increasing necessity of iron: “The most pressing concern during periods is iron, as it’s lost through menstrual bleeding. Iron is essential for the production of red blood cells, which carry oxygen around the body. It also plays a part in a healthy immune system.”
She notes that the body cannot produce iron on its own and must gain it from the diet—and women between 19 to 49 years are recommended a hefty 14.8 mg daily dose compared to men’s modest requirement of 8.7mg.
For those who face more intense periods, Emma – who contributes to Active Iron’s initiative for raising awareness about menstrual fatigue – suggests: “Red meat, poultry and seafood are really good sources of animal-based, or heme, iron. Heme iron is well-absorbed by the body.”
And for plant-sourced iron, she advises: “Non-heme iron is found in plant-based foods. Really good sources of this are things like dark green leafy vegetables such as kale and spinach.
“Beans, such as chickpeas, kidney beans and edamame beans are also good sources of plant-based iron. Dried fruit like apricots and cashew nuts, pine nuts and almonds are also great.
“Non-heme iron is less well absorbed by the body, but studies have shown foods with vitamin C can increase the rate of absorption. Try pairing legumes such as butter beans with vegetables high in vitamin C such as broccoli, peppers, Brussels sprouts and cauliflower.”
Nutrition experts often tout the benefits of breakfast cereals fortified with iron, but Emma advices to pause your coffee routine to ensure iron uptake.
She shared: “The tannins in tea and coffee can limit iron absorption, so it might be worth switching your morning coffee for a glass of orange juice alongside a bowl of cereal instead. You can still enjoy a coffee, but just wait an hour or so.”
Although incorporating iron-rich ingredients into meals is crucial, dietary means sometimes fall short in maintaining adequate iron levels. Citing data from the National Diet and Nutrition Survey, approximately 25% of UK women face an iron deficit.
Emma highlighted: “People who follow vegetarian and vegan diets may struggle with their iron levels, even if they eat lots of iron-rich foods. If you have any concerns about your period or struggle with a heavier menstrual cycle and find your day-to-day life impacted by feelings of fatigue, speak to your GP. They will probably perform a blood test to look at your iron levels and can talk to you about iron supplements.
“Some iron supplements can have unpleasant side effects including constipation and stomach cramps. Active Iron is clinically proven to maximise iron absorption while minimising gut discomfort, making it non-constipating and gentle.”
