Menstruation is a common part of every girl’s life. Usually a girl gets her first period in between 8 to 15 years old. Women usually have periods until about ages 45 to 55.
* It is common for women of childbearing age to become iron deficient. A deficiency of iron could cause symptoms that include fatigue and weakness. Deficiency can also lead to anemia. The combination of iron lost through the menstrual cycle, a low dietary intake of iron, frequent dieting, and a low intake of vitamin C – all contribute to the problem of iron deficiency. It is helpful not only to eat iron-rich foods, but also to take a multivitamin supplement that contains iron.
* Vitamin C is important for the absorption of iron, another nutrient lost during menstruation. If you take an iron supplement while menstruating, try drinking it down with a glass of orange juice. Other vitamin C-rich foods include fruits and vegetables.
* Normally the symptoms that occur the week before a woman begins menstruation are known as premenstrual syndrome, or PMS. Some of these symptoms, like moodiness, irritability, water retention, fatigue and menstrual pain, may be treated with vitamin E.
* Both B12 and B6 can be used to treat some of the symptoms associated with PMS. In particular, a vitamin B12 deficiency is often linked to fatigue. Vitamin B12 is found in meat, poultry, dairy products and eggs. Consuming more of these foods the week before your period can help you avoid feeling fatigued. Vitamin B6 can help with bloating and depression. However, use caution when taking a B6 supplement.
* To ensure overall reproductive health, you should incorporate vitamin A into your diet. Vitamin A promotes normal growth and development of your teeth, skeletal and soft tissue, and aids in the growth of skin membranes. Vitamin A helps protect our uterus and its lining. Vitamin A can be found in animal sources and green leafy vegetables