Nutrition and iron foods for menstruation

Q: How much iron do I need each day during my period?

If you are aged 19 to 49, your body needs around 14.8mg of iron a day. Heavy or prolonged periods increase iron losses and can make it harder to maintain adequate iron stores. Aim to meet your needs regularly across your cycle rather than trying to increase your intake only during your period. If you do experience persistent fatigue or other symptoms of iron deficiency, speak to your GP about running appropriate blood tests.

Q: What is the difference between haem and non-haem iron?

Haem iron comes from animal products like red meat, liver, poultry, and fish, and your body takes it in more easily. Non-haem iron comes from plant foods like lentils, beans, spinach, tofu, and fortified cereals, and your body absorbs less of it. You can help your body absorb more non-haem iron by eating it with vitamin C-rich foods like citrus fruit, broccoli, or peppers.

Q: Can I get enough iron from plant-based foods alone?

Plant foods give you non-haem iron, which your body absorbs less easily than the haem iron in meat. Even so, making a conscious effort to eat a varied range of plant sources like beans, lentils, chickpeas, tofu, nuts, dried apricots, dark leafy greens, and fortified cereals, paired regularly with vitamin C-rich foods daily, can add up to a meaningful amount. If you eat vegetarian or vegan and you are worried about your iron levels, a GP or registered dietitian can give you guidance that fits you.

Pensive young lady sitting outside with a journal on her lap and a pen in her hand

Bloume content relating to health, wellbeing and nutrition has been reviewed and validated by relevant medical professionals in the UK, based on UK guidelines and practices applicable at the time of publication. Recommendations in other localities may differ from those found on our site and you should always seek the guidance or advice of relevant healthcare professionals in your area.

Tiredness around your period can have several causes, but low iron may be one of them, particularly if your periods are heavy or prolonged. Menstrual bleeding causes additional iron loss, so regularly including iron-rich foods throughout your cycle can help maintain iron stores.

Iron loss during menstruation and your daily needs

The UK Reference Nutrient Intake for iron is 14.8mg if you are aged 19 to 49. Heavy or prolonged periods can increase iron losses and for some, make it more difficult to maintain adequate iron stores. Over time, continued iron loss can reduce your iron stores and may eventually lead to iron-deficiency anaemia. Aiming to include iron-rich foods regularly throughout your diet can help prevent this. If you experience persistent fatigue, breathlessness, palpitations or other possible symptoms of iron deficiency, speak to your GP about appropriate blood tests and whether dietary changes or iron supplementation may be needed.²

Haem and non-haem iron: the difference and why it matters

Food gives you iron in two forms. Haem iron comes from animal products, and your body takes it in fairly easily. Non-haem iron comes predominantly from plants, and your body absorbs less of it, though there are simple ways to help that along. Knowing the difference makes it easier to plan meals that work harder for you throughout your cycle.³

Good sources of haem iron

Red meat like beef and lamb provide a good source of haem iron. Liver is especially rich in it. Poultry, fish and some seafood also provide haem iron. If you eat meat, working these into your meals day to day can help to maintain your iron stores.⁴

Plant-based iron sources for non-haem iron

If you eat vegetarian or vegan, or you just want more of your iron from plants, you have plenty to work with. Beans, lentils, and chickpeas are easy everyday sources. Nuts, dried apricots, and tofu all add non-haem iron too. Fortified breakfast cereals can help, as can dark green leafy vegetables like broccoli and kale. Including a variety of these foods regularly can help you meet your iron needs each day.⁵

Pairing vitamin C with non-haem iron foods

Since your body absorbs less non-haem iron, what you eat with it can make a real difference. Vitamin C can help your body absorb more of it. So at the same meal, you might add oranges, lemons, kiwi, tomatoes, or peppers next to your plant-based iron. Think lentil soup with a squeeze of lemon and some tomatoes, or a chickpea salad with a citrus dressing.⁶

What can reduce iron absorption

The polyphenols in tea and coffee, as well as phytates naturally found in foods such as legumes, wholegrains and some nuts and seeds, can reduce the absorption of non-haem iron. With this in mind enjoying your hot drinks away from your iron containing meals can be beneficial. Additionally, preparation methods such as soaking dried legumes, sprouting seeds or grains and fermentation (for example, sourdough bread) could help to reduce phytate levels and improve iron availability.⁷

Putting it together: practical meal ideas

You do not need to overhaul how you eat. A few small tweaks can support your iron levels without much effort. Some starting points:

A bowl of fortified breakfast cereal with a small glass of orange juice instead of tea first thing.
A lentil or chickpea-based lunch with tomatoes or a citrus dressing to help absorption.
A beef or lamb dinner with a side of dark leafy greens, and holding off on your post-dinner tea for an hour.
A small handful of nuts and dried apricots in the afternoon.

These are general suggestions, and your needs vary. If you are worried about your iron levels, or your periods are regularly heavy, a chat with your GP or a registered dietitian can give you guidance that fits you.

Frequently Asked Questions

How much iron do I need each day during my period?

What is the difference between haem and non-haem iron?

What can I do to support non-haem iron absorption?

Can I get enough iron from plant-based foods alone?

Sources

[1] NHS: Heavy Periods

A GP will consider whether it interferes with your physical, social, or emotional quality of life.
[2] Iron - NHS Vitamins and Minerals

The recommended daily iron intake for women aged 19 to 49 is 14.8mg. If your periods are heavy, your risk of developing iron deficiency anaemia increases.
[3] Iron and menstruation – British Dietetic Association

There are two types of iron in food. Haem iron comes from animal products and is absorbed by the body more readily. Non-haem iron comes from plant sources and is absorbed less efficiently.
[4] Iron - NHS Vitamins and Minerals

Good sources of haem iron include red meat such as beef and lamb, liver, and to a lesser extent poultry and fish.
[5] Iron - NHS Vitamins and Minerals

Plant-based non-haem iron can be found in beans, lentils, chickpeas, nuts, dried apricots, tofu, fortified breakfast cereals, and dark green leafy vegetables such as spinach and kale.
[6] Iron and menstruation – British Dietetic Association

Vitamin C helps the body absorb non-haem iron more effectively. Foods such as oranges, lemons, kiwi fruit, tomatoes, and peppers are good sources of vitamin C to pair with plant-based iron.
[7] Iron and menstruation – British Dietetic Association

Tannins in tea and coffee, and calcium from dairy products, can reduce iron absorption. It is generally advisable to avoid these with or immediately after iron-rich meals.