Iron-Rich Foods for Your Period: What to Eat and Why
The best iron-rich foods for your period are red meat, lentils, beans, spinach, tofu, and pumpkin seeds, paired with vitamin C (citrus, peppers) to boost absorption. Replacing iron lost through bleeding fights the fatigue and brain fog of the menstrual phase.
The hormones behind your menstrual phase
The menstrual phase begins on the first day of your period, when both estrogen and progesterone bottom out. Without progesterone to hold it in place, the uterine lining sheds. Those rock-bottom hormone levels are why energy, mood, and body temperature dip, and why prostaglandins (the compounds that make the uterus contract) can drive cramps, fatigue, and looser digestion.
- Estrogen and progesterone are at their cycle lows, so energy and mood run quieter.
- Prostaglandins trigger uterine contractions, which can cause cramps and lower-back ache.
- Iron drops with blood loss, adding to fatigue and brain fog.
- Pain sensitivity is higher, so rest and gentle movement beat pushing hard.
Know what your body needs, every day
PhaseBloom turns your cycle into a day-by-day plan for how to eat, move, rest, and care for your skin, so you stop guessing and start working with your hormones.
Top iron sources
Bleeding lowers your iron, so restock it through food to protect your energy.
- Heme iron (best absorbed): red meat, poultry, fish.
- Non-heme iron: lentils, beans, tofu, spinach, pumpkin seeds.
- Pair with vitamin C: citrus, bell peppers, strawberries, tomatoes.
- Avoid tea and coffee with iron-rich meals, they block absorption.
Know what your body needs, every day
PhaseBloom turns your cycle into a day-by-day plan for how to eat, move, rest, and care for your skin, so you stop guessing and start working with your hormones.
Frequently asked questions
Do you lose a lot of iron during your period?
You lose a meaningful amount through blood loss, which is why fatigue is common on your period. Eating iron-rich foods with vitamin C during and just after your period helps restore levels.
How do I absorb iron better?
Pair iron-rich foods with vitamin C, and keep coffee and tea away from those meals since they inhibit absorption. Combining plant and animal iron sources also helps.