Vitamin D
Vitamin D is one of the most important nutrients for menstrual health. Vitamin D supplementation has been shown to improve both menstrual cramps and premenstrual syndrome symptoms such as back pain and crying, due to its effects on hormonal changes and neurotransmitter function.
Vitamin D has also been found to not only reduce the production of prostaglandins — hormone-like substances that trigger muscle contractions and restrict blood flow to the uterus, leading to menstrual cramps — but also limit their effects by interfering with prostaglandin receptors on cells.
Omega-3
Omega-3 fatty acids help reduce overall inflammation in the body, leading to reduced prostaglandin production, thereby reducing uterine contractions and menstrual cramps.
According to the National Institutes of Health, omega-3s are found in fatty fish like salmon and herring or from chia seeds, flax seeds, and walnuts.
Vitamin E
Vitamin E is an antioxidant that can reduce menstrual cramps by blocking the production of prostaglandins. To increase your vitamin E intake, add sunflower seeds, spinach, almonds, peanuts, peanut butter, and sunflower oil to your diet.
