Are you one of the many women who experience period pain?
Period pain, medically known as dysmenorrhoea, is incredibly common. For some women, it may feel like mild cramping or discomfort, while for others it can be severe enough to interfere with work, study, exercise, sleep and everyday life.
Research suggests that menstrual pain affects a large proportion of women, with some studies reporting rates of around 80% in young women.
While period pain may be common, that doesn’t mean you simply have to put up with it.
There are several ways to help manage period pain, including heat packs, exercise, relaxation techniques, hormonal contraception and medications such as ibuprofen. But did you know that what you eat may also play a role?
Why Does Period Pain Happen?
The pain experienced during your period is largely associated with compounds called prostaglandins.
Prostaglandins are naturally occurring compounds involved in inflammation and many other processes throughout the body. During menstruation, they help the uterus contract so that the uterine lining can be shed.
The problem is that higher levels of prostaglandins can cause stronger uterine contractions. This can contribute to the cramping, pain and discomfort experienced during menstruation.
When period pain occurs without another underlying reproductive health condition, it is generally referred to as primary dysmenorrhoea.
However, period pain isn’t always simply “normal period pain.”
Conditions including:
- Endometriosis
- Adenomyosis
- Uterine fibroids
- Pelvic inflammatory disease
can also cause painful periods. This is known as secondary dysmenorrhoea.
If your period pain is severe, getting worse, causing you to miss work or school, affecting your ability to exercise or participate in normal activities, or has changed significantly, it is important to speak with your GP or other healthcare professional.
Severe period pain shouldn’t simply be something you are expected to put up with.
Can Your Diet Help With Period Pain?
Research into nutrition and dysmenorrhoea is growing, and several nutrients have been investigated for their potential role in reducing menstrual pain.
These include:
- Calcium
- Magnesium
- Vitamin B1 (thiamine)
- Vitamin B6
- Vitamin C
- Vitamin E
- Omega-3 fats
There is also some evidence that reducing excessive sodium intake may be helpful, particularly where fluid retention and bloating are symptoms.
This doesn’t mean that eating a particular food will suddenly make period pain disappear.
Instead, your overall dietary pattern may be one piece of the puzzle alongside other treatments and lifestyle strategies.
Omega-3 Fats and Period Pain
One particularly interesting area of research is omega-3 fatty acids.
Omega-3 fats are essential fats, meaning your body needs them but cannot produce enough of them on its own, so they need to come from your diet.
The two marine omega-3 fats that are particularly important are:
- EPA – eicosapentaenoic acid
- DHA – docosahexaenoic acid
Omega-3 fats have anti-inflammatory properties and may influence the production of prostaglandins.
This has led researchers to investigate whether increasing omega-3 intake could help reduce the severity of menstrual cramps.
What Does the Research Show?
One study investigated the effects of fish oil compared with ibuprofen in women experiencing moderate to severe primary dysmenorrhoea.
The researchers studied 120 students who had been diagnosed with primary dysmenorrhoea. Participants were randomly assigned to different treatment groups.
One group received 1,000 mg of fish oil daily throughout the menstrual cycle, while the comparison group used ibuprofen when menstrual pain began.
Participants recorded the intensity and duration of their menstrual pain before the intervention and again following two months of treatment.
Interestingly, the fish oil group experienced a significant reduction in menstrual pain. The researchers also reported that the reduction in pain was greater in the fish oil group compared with the ibuprofen group.
While these findings are interesting, it is important not to interpret one study as proof that fish oil is better than medication for everyone.
The study was relatively small and short, and further research is needed.
It does, however, provide an interesting insight into the potential role of omega-3 fats in managing dysmenorrhoea.
Do You Need Fish Oil Supplements?
Not necessarily.
While the study used a fish oil supplement, you can also obtain omega-3 fats from whole foods.
Fatty fish are some of the richest dietary sources of EPA and DHA.
Good choices include:
- Salmon
- Sardines
- Mackerel
- Herring
- Anchovies
These foods provide much more than omega-3 fats.
They also provide protein, iodine, selenium, vitamin B12 and other nutrients that support overall health.
Some fish, particularly canned sardines and salmon with edible bones, can also provide a useful amount of calcium.
This is one reason why including seafood regularly can be such a valuable part of a balanced diet.
How Much Seafood Should You Eat?
Australian dietary guidance recommends including 2–3 serves of fish or seafood each week.
A typical serve is around 100 g of cooked fish or seafood.
You could try:
- Salmon with roasted vegetables and quinoa
- Sardines on wholegrain toast
- Mackerel with brown rice and vegetables
- Tuna and avocado wholegrain wraps
- Sardine pasta with tomato, spinach and extra virgin olive oil
Eating seafood regularly provides a food-first approach to getting marine omega-3 fats rather than automatically reaching for a supplement.
Don’t Forget Magnesium
Magnesium is another nutrient that has been investigated for its potential role in menstrual health.
Magnesium is involved in hundreds of processes throughout the body, including muscle and nerve function.
Good sources include:
- Nuts
- Seeds
- Wholegrains
- Legumes
- Dark leafy vegetables
- Cacao
- Seafood
Try adding pumpkin seeds to yoghurt, nuts to your breakfast oats, or legumes and leafy greens to your main meals.
Calcium Is Important Too
Calcium is best known for its role in maintaining healthy bones and teeth, but it also plays an important role in muscle contraction and nerve function.
Good dietary sources include:
- Milk
- Yoghurt
- Cheese
- Calcium-fortified plant milks
- Canned salmon with edible bones
- Sardines with edible bones
- Calcium-set tofu
A simple yoghurt with berries and nuts can provide calcium, protein, fibre and healthy fats in one snack.
Vitamin B1 and Other Nutrients
Vitamin B1, or thiamine, has also been investigated in relation to dysmenorrhoea.
Good sources include:
- Wholegrain breads and cereals
- Oats
- Legumes
- Nuts and seeds
- Pork
- Fish
Rather than focusing on one individual nutrient, eating a varied diet provides your body with a combination of nutrients that support overall health.
What About Salt?
Some women experience bloating and fluid retention around their period.
A diet consistently high in sodium can contribute to fluid retention, so reducing your intake of highly salty foods may help some people feel more comfortable.
This doesn’t mean you need to eliminate salt completely.
Instead, consider reducing your reliance on foods such as highly salted takeaway meals, processed meats and salty snack foods while using herbs, spices, garlic, ginger and other flavourful ingredients to make meals enjoyable.
A Food-First Approach
It can be tempting to see a list of nutrients and immediately start buying multiple supplements.
But supplements aren’t always necessary, and more isn’t always better.
A food-first approach allows you to obtain nutrients alongside protein, fibre, healthy fats and other beneficial compounds found naturally in foods.
For example, instead of taking magnesium simply because you have heard it may help period pain, you could regularly include:
Breakfast
Oats with milk, berries, chia seeds and nuts.
Lunch
Wholegrain toast topped with sardines, avocado and spinach.
Snack
Greek yoghurt with berries and pumpkin seeds.
Dinner
Salmon with quinoa, roasted vegetables and extra virgin olive oil.
This provides magnesium, calcium, omega-3 fats, protein, fibre and a range of vitamins and minerals—all from everyday foods.
Nutrition Is One Piece of the Puzzle
It is important to keep expectations realistic.
Nutrition may help some people experience less menstrual discomfort, but it shouldn’t replace appropriate medical treatment.
Other strategies that may help include:
- Heat packs
- Regular physical activity
- Gentle stretching
- Adequate sleep
- Relaxation techniques
- Hormonal contraception where appropriate
- Anti-inflammatory medications such as ibuprofen, when suitable
If your period pain is severe or significantly affects your life, speak with your GP. There may be an underlying condition that needs investigation and treatment.
Take Home Message
Period pain is common, but that doesn’t mean you simply have to suffer through it.
Research suggests that nutrition may play a role in managing dysmenorrhoea, with nutrients including omega-3 fats, magnesium, calcium and vitamin B1 being investigated for their potential benefits.
Including fatty fish such as salmon, sardines, mackerel and herring two to three times per week is a simple food-first way to increase your intake of marine omega-3 fats while also providing a range of other important nutrients.
Most importantly, don’t let severe period pain become something you believe you just have to live with. If your symptoms are affecting your quality of life, seek professional advice to determine whether there may be an underlying cause.
How Feed Your Future Dietetics Can Help
If you’re struggling with period pain, nutrition can be one part of a broader approach to supporting your health and wellbeing.
At Feed Your Future Dietetics, we can help you look at your overall dietary pattern and identify practical ways to meet your nutritional needs without unnecessary restriction or complicated food rules.
With over 10 years of experience, Feed Your Future Dietetics provides personalised, evidence-based nutrition support that considers you as an individual, including your preferences, lifestyle, health goals and relationship with food.
Consultations are available via Telehealth using Zoom or Microsoft Teams, making it easier to access dietetic support from the comfort of your own home, wherever you are in Australia.
If you’d like support with your nutrition and menstrual health, get in touch with Feed Your Future Dietetics:
ashleigh@feedyourfuturedietetics.com
Take care of your whole health—not just the days when your period arrives.
References
Grandi G, Ferrari S, Xholli A, Cannoletta M, Palma F, Romani C, Volpe A, Cagnacci A. Prevalence of menstrual pain in young women: what is dysmenorrhea? Journal of Pain Research. 2012;5:169–174. doi:10.2147/JPR.S30602.
Zafari M, Behmanesh F, Agha Mohammadi A. Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea. Caspian Journal of Internal Medicine. 2011;2(3):279–282. PMID: 24049587; PMCID: PMC3770499.
Jean Hailes for Women’s Health. Different types of period pain and what they might mean.
National Health and Medical Research Council. Australian Dietary Guidelines.
National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand.
