Heavy Periods and Low Iron: Diet & Lifestyle Advice

Iron has a variety of important roles in your health and wellbeing, and one of its key functions is in developing red blood cells, which carry oxygen around your body. Blood loss due to heavy periods is the most common cause of iron deficiency in women of childbearing age.

Dietary recommendations

Increase iron-rich foods

To compensate for blood loss, increase intake of iron-rich foods. Non-haem iron (plant-based sources) is found in lentils, chickpeas, beans and other legumes, tofu, fortified cereals, spinach and dark leafy greens, quinoa and pumpkin seeds. Pair with vitamin C sources for better absorption.

Enhance iron absorption

Pair iron-rich foods with vitamin C (e.g. citrus fruits, bell peppers, tomatoes, strawberries and broccoli).

Avoid iron blockers

Certain foods and drinks can reduce iron absorption. Limit tea, coffee and high-fibre foods with iron-rich meals, as tannins and phytates inhibit absorption. Reduce processed foods and excessive dairy, which may interfere with iron uptake.

Consume cruciferous vegetables daily

The liver helps metabolise excess oestrogen, which can contribute to heavy bleeding. Consume cruciferous vegetables (e.g. broccoli, Brussels sprouts and kale) daily to aid hormone detoxification.

Consume Omega 3 daily

Include Omega 3 fatty acids (e.g. chia seeds, flax seeds and walnuts) to reduce inflammation.

Anti-inflammatory foods

Chronic inflammation can exacerbate heavy bleeding. Foods like turmeric, ginger and berries help reduce inflammation and regulate hormonal balance.¹

Reduce meat consumption

Excessive intake of meat can increase inflammation and prostaglandin production, worsening heavy bleeding.²

Limit processed foods and sugar

Processed foods and refined sugars can contribute to hormonal imbalances and inflammation, exacerbating menorrhagia. Focus on whole, nutrient-dense foods.³

Lifestyle recommendations

Regular exercise

Regular, moderate exercise including walking, swimming and yoga helps regulate hormone levels and improve circulation.⁴ Exercise also helps improve mood and energy levels and can help to support hormonal balance and metabolism.

Prioritise sleep

Poor sleep contributes towards hormonal dysregulation and can worsen heavy bleeding.⁵ Aim for at least 8 hours of sleep per night to allow proper hormonal regulation.

Reduce environmental toxins

Endocrine disruptors and other chemicals found in plastics, pesticides, cosmetics and household products may disrupt hormonal balance.⁶ Choose BPA-free, glass or stainless-steel containers instead of plastic and avoid heating food in plastic. Choose organic foods and opt for natural skincare and cleaning products.

Manage stress and hormonal balance

Chronic stress and chronically raised cortisol levels can trigger an imbalance in sex hormones and can contribute towards heavy bleeding.⁷ Practise relaxation techniques such as deep breathing, meditation or yoga.

Maintain a healthy weight

Excess weight and body fat can lead to oestrogen dominance, which contributes to heavy bleeding.⁸ Follow a balanced, whole-food diet and engage in regular physical activity, including walking, strength training and yoga, to help maintain a healthy hormonal balance. If iron deficient, start with gentle exercise until iron stores are increased.

Hydration and electrolyte balance

Blood loss can lead to dehydration and low electrolyte levels. Drink plenty of water and herbal teas. Consume electrolyte-rich foods like coconut water, leafy greens, and bananas.