Nutrition
Menstrual Iron Repletion Meals
Menstrual iron repletion meals boost iron foods with vitamin C during and after bleeding—supporting energy when losses and training overlap.
Menstrual iron repletion meals emphasize heme and non-heme iron during and after bleeding—lean red meat, shellfish, beans, lentils, fortified grains—with vitamin C at the same meal to aid absorption. Spread intake across the week; one steak does not fix low ferritin.
Pair with clinician labs when fatigue mimics overtraining.
Common questions
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Do you need supplements every period?
Food-first helps many people; supplements need labs and guidance. Heavy bleeding, vegetarian diets, and endurance volume raise deficiency risk.
Related terms
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