---
title: 'Food, Nutrients and Iron Guidance for Your Cycle and Menstruation'
slug: nutrition-menstruation-iron-foods
lifeStage: cycle
category: Nutrition
medicalReviewer: 'Rose Constantine, Registered Nutritionist'
reviewerId: 'https://blog.bloume.com/cycle/medical-board.md#rose-constantine'
lastUpdated: '2026-08-10'
primarySource: 'NHS: Heavy Periods'
wordCount: 1167
readTimeInSeconds: 291.75
---

# Food, Nutrients and Iron Guidance for Your Cycle and Menstruation

During your period, your body loses iron through bleeding, which can leave you feeling tired and low. Knowing which iron-rich foods to eat, how to absorb them well, and what to pair them with can help support your energy through your bleed. This article covers haem and non-haem iron sources, how vitamin C helps absorption, and which everyday drinks and foods to keep apart from your iron-rich meals.

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

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.

> **WARNING**: If you are thinking about iron supplements, speak to your GP before you start. They are not right for everyone, and the dose that suits you depends on your test results.

## 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.

> **INFO**: A heavy period is not just about blood volume. A GP will consider whether it interferes with your physical, social, or emotional quality of life. Common signs include changing your pad or tampon every 1 to 2 hours, using two products together to prevent leaks, passing large blood clots, or bleeding for longer than 7 days. If you are concerned, speak to your GP. Having a heavy period does not automatically mean you have low iron, but your GP can check your levels if needed.

### 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.

> **WARNING**: Liver is high in vitamin A as well as iron. If you are pregnant or trying to conceive, it is recommended that you avoid it, because too much vitamin A can harm a developing baby. Your GP or midwife can point you to other iron sources instead.

### 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.

## 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.

## 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.

## 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.

---

**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: What can I do to support non-haem 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. If you're looking to maximise iron absorption, try enjoying tea or coffee between meals rather than alongside an iron-rich meal. Plus using methods such as soaking dried legumes, sprouting and fermentation can reduce phytate levels, which may improve the absorption of non-haem iron. Foods such as legumes and wholegrains remain valuable sources of iron and many other nutrients, so the aim is to support absorption rather than avoid these foods.

**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.

### Clinical Sources
- [NHS: Heavy Periods](https://www.nhs.uk/conditions/heavy-periods/)
- [Iron - NHS Vitamins and Minerals](https://www.nhs.uk/conditions/vitamins-and-minerals/iron/)
- [Iron and menstruation – British Dietetic Association](https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html)
- [Iron - NHS Vitamins and Minerals](https://www.nhs.uk/conditions/vitamins-and-minerals/iron/)
- [Iron - NHS Vitamins and Minerals](https://www.nhs.uk/conditions/vitamins-and-minerals/iron/)
- [Iron and menstruation – British Dietetic Association](https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html)
- [Iron and menstruation – British Dietetic Association](https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html)

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Reviewed by Rose Constantine, Registered Nutritionist | [Medical Board](https://blog.bloume.com/cycle/medical-board.md) | August 2026