What you eat in the days before and during your period has a real, measurable impact on how much pain you feel, how bloated you get, how stable your mood stays, and how much energy you have. This is not wellness fluff. The science on it is genuinely strong, and it is one of the simplest ways to change your experience of your cycle.
We will walk you through what happens inside your body in the days leading up to your bleed, what your body actually needs during this time, and the specific foods that will help you feel your best. We will also share the nutrient by nutrient breakdown so you know why each food matters and how to work with your body.
What Happens to Your Body Before and During Your Period
To understand why food matters so much in this window, you first need to understand what is happening inside you.
In the five to seven days before your bleed, your body enters the late luteal phase. Estrogen and progesterone both begin to drop sharply. This drop is what causes many of the symptoms you may be familiar with. Mood shifts, cravings, breast tenderness, bloating, sleep changes, and emotional sensitivity all trace back to this hormonal fall.
At the same time, your body starts producing prostaglandins, which are hormone like compounds that cause your uterus to contract. Prostaglandins are what create your cramps. Women who experience more painful periods usually have higher levels of prostaglandins, and higher levels of inflammation in the body more broadly.
Your body's metabolism also speeds up during this phase. You burn roughly 200 to 300 extra calories per day in the luteal phase, and your appetite naturally increases to match. Your body knows what she needs. This is not weakness. This is intelligence.
Then your period begins. Your uterus contracts to release the lining. You lose blood, and with that blood you lose iron, and to a smaller degree other nutrients. Your immune system is quieter during your bleed. Your energy is naturally lower. Your body is asking for warmth, rest, and deep nourishment.
Understanding this changes everything. When you know what your body is doing, you can eat to support her rather than fight her.
The Nutrients Your Body Needs the Most
Here are the specific nutrients that make the biggest difference in the days before and during your period.
Iron
Iron is the most important nutrient to replace during your bleed. Every millilitre of menstrual blood contains about 0.5 mg of iron, and a typical period loses between 15 and 30 mg of iron in total. Heavier periods can lose 40 mg or more. This is why women need almost double the iron of men every day, and why iron deficiency is 10 times more common in women than in men.
Iron deficiency is linked to fatigue, brain fog, dizziness, breathlessness, hair loss, mood changes, and worse period pain the following cycle. Replacing what you lose is essential.
Best sources of iron:
- Non-vegetarian: Red meat (especially organic, grass-fed beef), liver, oysters, sardines, chicken thighs, eggs
- Vegetarian: Lentils, chickpeas, black beans, pumpkin seeds, dark leafy greens (spinach, kale, Swiss chard), quinoa, dark chocolate (70% or higher), beetroot, dried apricots
Pair plantbased iron with vitamin C (citrus, berries, peppers, tomatoes) to significantly improve absorption. Avoid black tea and coffee at the same meal as iron rich foods, as tannins reduce absorption.
Magnesium
Magnesium is one of the most well studied nutrients for period pain, PMS, and mood. A 2012 randomised controlled trial found that 250 mg of magnesium daily for three cycles significantly reduced cramp intensity, and later trials have consistently shown magnesium reduces PMS symptoms including mood swings, headaches, sleep issues, and bloating.
Magnesium relaxes the smooth muscle of your uterus, lowers prostaglandin production directly, and calms your nervous system. When you crave dark chocolate before your period, this is your body asking for magnesium. That craving is intelligent, and it is not a weakness.
Best sources of magnesium:
- Non-vegetarian: Sardines, mackerel, salmon
- Vegetarian: Dark chocolate (70% or higher), pumpkin seeds, almonds, cashews, spinach, Swiss chard, avocado, black beans, tofu, bananas, whole oats
Omega-3 Fatty Acids
Omega-3s are the single most powerful anti-inflammatory nutrient available in food. Multiple studies have shown that omega-3 supplementation significantly reduces menstrual pain intensity by shifting your body away from producing inflammatory prostaglandins.
Best sources of omega-3:
- Non-vegetarian: Wild salmon, sardines, mackerel, anchovies, herring
- Vegetarian: Flax seeds (ground), chia seeds, hemp seeds, walnuts, algae oil
Aim for one of these daily, especially in the week before your period.
Vitamin B6
Vitamin B6 supports the production of serotonin, your calming and mood regulating neurotransmitter. Studies show B6 supplementation reduces PMS symptoms including irritability, low mood, and anxiety, and works especially well when combined with magnesium.
Best sources of vitamin B6:
- Non-vegetarian: Chicken, turkey, salmon, tuna, beef
- Vegetarian: Chickpeas, bananas, potatoes, sunflower seeds, avocado, spinach, fortified nutritional yeast
Vitamin D
Vitamin D deficiency has been shown in randomized controlled trials to significantly worsen PMS symptoms, and supplementation in deficient women improves inflammation and antioxidant markers. Most women in the UK, Northern Europe, and parts of North America are deficient in vitamin D, especially in the winter months.
Best sources of vitamin D:
- Non-vegetarian: Wild salmon, sardines, mackerel, egg yolks, liver
- Vegetarian: UV-exposed mushrooms, fortified plant milks, fortified cereals
- From the sun: 15 to 30 minutes of midday sun on bare skin, when possible
If you live somewhere with limited sunlight, testing your vitamin D levels and supplementing based on the result is one of the most impactful things you can do for your overall hormonal health.
Zinc
Zinc supports hormone balance, reduces inflammation, and supports skin health (which is why hormonal acne often flares in low-zinc states). Studies suggest zinc may reduce PMS symptoms through its antioxidant and anti-inflammatory action.
Best sources of zinc:
- Non-vegetarian: Oysters (the richest source in the world), red meat, chicken, sardines
- Vegetarian: Pumpkin seeds, chickpeas, lentils, cashews, hemp seeds
Calcium
Calcium has been shown in clinical trials to significantly reduce PMS symptoms including depression, irritability, headaches, bloating, and cramps. Circulating calcium levels fluctuate across your cycle in response to estrogen.
Best sources of calcium:
- Non-vegetarian: Sardines (with bones), salmon (with bones)
- Vegetarian: Dark leafy greens (especially kale, collard greens, and bok choy), sesame seeds, tahini, tofu, almonds, chia seeds, fortified plant milks
Foods to Focus On in the Days Before and During Your Period
Instead of thinking of it as a strict plan, think of these as the categories to lean into as your period approaches and while you are bleeding.
Warming foods. Stews, soups, curries, roasted vegetables, and slow-cooked meals. In both Ayurveda and Traditional Chinese Medicine, warmth is central to supporting the body during menstruation. Cold foods can worsen cramps and slow digestion.
Whole, unprocessed foods. The less packaged your food is, the less inflammation it creates in the body. Whole foods contain the natural micronutrients your body needs. Processed foods often lack them entirely.
Healthy fats. Avocado, olive oil, nuts, seeds, oily fish, coconut oil. Fats support hormone production and help regulate blood sugar, which reduces mood swings and cravings.
Complex carbohydrates. Sweet potato, quinoa, brown rice, oats, buckwheat. Your body needs more carbohydrates in the luteal and menstrual phases to support serotonin production and steady energy.
Deep leafy greens. Spinach, kale, Swiss chard, collard greens. These are packed with iron, magnesium, calcium, and vitamin C all in one food. Add them to everything.
Berries and vitamin-C rich fruits. Berries, citrus, kiwi, and peppers all improve iron absorption and are anti-inflammatory.
Herbal teas. Ginger, chamomile, raspberry leaf, cinnamon. These are herbs that have been used for centuries to support the female body through her bleed. More on this in a moment.
Foods to Reduce in the Days Before and During Your Period
You do not need to cut anything out entirely. But being aware of what worsens symptoms means you can make conscious choices.
Ultra-processed foods. Anything in a packet with a long list of ingredients. These drive inflammation, which drives more painful periods.
Refined sugar. Sugar spikes cortisol, which worsens prostaglandin production and cramps. It also disrupts your mood by creating blood sugar crashes.
Excessive caffeine. More than one cup of coffee a day can spike cortisol, constrict blood vessels (worsening cramps), and interfere with iron absorption.
Alcohol. Alcohol is highly inflammatory, disrupts sleep, dehydrates you, and can worsen every symptom of PMS. Reducing it significantly in the week before your bleed is one of the most impactful shifts you can make.
Cold and raw foods (in excess). A little is fine, but during your bleed your body craves warmth. Save the smoothies and salads for other weeks of your cycle.
Excessive dairy. For some women, especially conventional dairy, this drives inflammation and worsens period pain. Try reducing it for one cycle and see if you notice a difference.
The Two Teas We Created for This Window
Everything you have read above informs why we built two specific blends for the days before and during your period. Calm for your luteal phase, when your body is preparing to bleed, and Restore for the days you are actively menstruating. Every ingredient in each blend is chosen for a specific, evidence based reason.
Calm, for the days before your bleed
Your luteal phase is when PMS symptoms show up. Bloating, cravings, sleep changes, irritability, breast tenderness, emotional sensitivity. Calm is designed to gently support your nervous system through this time.
Chamomile is one of the most researched calming herbs in the world. Studies have shown chamomile can meaningfully reduce PMS symptoms including anxiety, cramping, and sleep disturbance. She has been used for thousands of years to soothe the nervous system and settle the digestive system, which are two of the areas that struggle most in the luteal phase.
Rooibos is a South African herb rich in antioxidants and completely caffeine-free. She supports the body without stimulating the nervous system, which is exactly what your body needs in this phase. Rooibos has been shown to support healthy inflammation levels and to help with sleep, mood, and hormonal balance.
Lavender has been shown in clinical studies to significantly reduce anxiety and improve sleep, both of which are common concerns in the days before your bleed. She has been used for centuries across the Mediterranean and beyond for her deeply calming effect on the mind and heart.
Together, these three herbs create a blend designed to soften the intensity of the luteal phase and help you arrive at your bleed feeling more balanced. Learn more about our Luteal tea here.
Restore, for the days you are bleeding
Your bleed is when your body needs warmth, circulation, and gentle support for cramping. Restore is designed for exactly this window.
Ginger is one of the most studied natural remedies for period pain. A 2015 clinical trial found ginger was as effective as mefenamic acid, a prescription pain medication, for reducing menstrual cramps. She works by directly reducing prostaglandin production and calming inflammation.
Turmeric contains curcumin, one of the most powerful anti-inflammatory compounds in nature. Multiple clinical trials have found that curcumin significantly reduces PMS and menstrual pain. She also supports liver function, which matters because your liver is responsible for metabolising estrogen and clearing it from your body cleanly.
Cinnamon chips carry the qualities that both Ayurveda and Traditional Chinese Medicine call for during menstruation. Warmth. Circulation. Comfort. Cinnamon has also been shown in clinical studies to significantly reduce pain severity and duration in women with painful periods, and she supports blood sugar balance, which reduces cortisol spikes that worsen cramps.
Rose petals have been used for thousands of years in Ayurvedic, Persian, and Middle Eastern traditions to soothe the nervous system, ease the heart, and support the feminine. In your bleeding phase, when your nervous system is more sensitive and your emotions run closer to the surface, rose is a gentle, ancient balm. She also brings a softness and beauty to the ritual of your daily cup.
We designed both blends so that you can hold a warm cup in your hands throughout the whole window your body needs support, and know that every sip is doing real work inside you.
You can also drink either tea iced if you prefer, though most women find themselves naturally reaching for them warm in this phase. Check out our Monthly Cycle Syncing Tea Subscription here.
A Simple Way to Bring All of This Together
You do not need to overhaul your entire diet. Start with these five gentle shifts:
- Add a portion of iron rich food to at least one meal a day in the week of your bleed.
- Include a source of omega 3 (fish, chia, flax, or walnuts) most days.
- Reach for magnesium rich foods when the cravings hit.
- Warm your food rather than eating cold in the days before and during your bleed.
- Cut back on ultra processed food, alcohol, and refined sugar in this window.
That is it. Do these five things consistently for two or three cycles, and you will likely notice a real difference in your energy, your mood, and how much your period actually hurts.
Want a Full Guide to Cook From?
If you are wondering exactly what meals to prepare with all of this in mind, we have created a completely free Mosha Cycle Syncing Cookbook that walks you through recipes designed to support your body through every phase of your cycle. Iron rich meals for your bleed. Nourishing warming dishes. Simple, seasonal, and easy to make.
The cookbook is available for you to download for free through the popup on our website. Just visit mosha.co and it will appear for you.
Explore our full Mosha Cycle Syncing Subscription, which includes Calm, Restore, and our two other phase-specific blends alongside our full Cycle Syncing Guide, at mosha.co/products/cycle-syncing-tea.
A Final Word
Your period is not a problem to manage. She is a monthly conversation with your body, and food is one of the most powerful languages you can use to answer her.
Eating well during this time is not about restriction or perfection. It is about listening. About giving your body what she is asking for. About meeting yourself with the same care you would give to someone you love.
Welcome home, love.
This article is intended for educational purposes and does not constitute medical advice. If you are experiencing severe menstrual pain or symptoms that significantly interfere with your life, please speak to a qualified healthcare professional.
Key References
- Menstruation and Nutrition. HOPE Centre for Reproductive Health, University of Edinburgh. 2024.
- UCLA Health. Women's iron needs throughout life. 2026.
- Facchinetti F et al. Magnesium supplementation for menstrual pain. Clinical trial. 2012.
- Fathizadeh N et al. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. 2010.
- Retallick-Brown H et al. A Pilot Randomized Treatment-Controlled Trial Comparing Vitamin B6 with Broad-Spectrum Micronutrients for Premenstrual Syndrome. 2020.
- Bahrami A et al. Vitamin D Supplementation for Premenstrual Syndrome-Related inflammation and antioxidant markers in students with vitamin D deficient: a randomized clinical trial. Scientific Reports. 2019.
- Meta-analysis of Vitamin D Supplementation to Alleviate PMS Symptoms. Journal of Clinical Medicine. 2026.
- Snipe RMJ et al. Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain. Nutrition & Dietetics. 2024.
- Shirvani MA et al. The effect of mefenamic acid and ginger on pain relief in primary dysmenorrhea: a randomized clinical trial. Archives of Gynecology and Obstetrics. 2015.
- Jaafarpour M et al. The Effect of Cinnamon on Menstrual Bleeding and Systemic Symptoms With Primary Dysmenorrhea. Iranian Red Crescent Medical Journal. 2015.