Nutrition
Menstrual Phase Iron Loading
Menstrual phase iron loading emphasizes iron-rich meals with vitamin C during bleeding days—supporting losses without skipping year-round intake habits.
Menstrual phase iron loading is deliberately emphasizing heme and non-heme iron sources during bleeding days—lean red meat, beans, fortified grains, shellfish when tolerated—while keeping vitamin C at those meals. It supports losses but does not replace months of consistent intake or prescribed supplements when ferritin is low.
Lighter training may pair with richer plates if gut tolerates. Avoid doubling supplement doses without labs.
Common questions
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Is iron loading only for meat eaters?
No. Beans, lentils, tofu, fortified cereals, and greens with vitamin C support plant-based loading. Heme sources absorb more per serving but are not required.
Related terms
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