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The website, Healthy Women states that heavy menstrual bleeding (also called menorrhagia) is defined as soaking a pad and/or tampon every hour during each menstrual cycle. According to Dr. Marina Johnson, endocrinologist, a normal menstrual period lasts 2 to 7 days within a cycle that ranges from 21 to or irregular bleeding.
There are various causes of irregular bleeding, but the most common 35 days. When bleeding occurs between periods, or is longer or heavier than usual, this is called abnormal is a hormone imbalance, either too much or too little of certain hormones. To eliminate heavy bleeding for good, you must look at the larger picture of balancing hormones. Your diet and lifestyle are the most essential factors in this picture, since how you eat and how you live have a direct effect on your hormonal balance.
It has been shown in recent studies that one of the main reasons behind a female suffering with the effects of heavy periods could very well be a deficiency of Vitamin and Minerals in the diet. Vitamin K, iron, vitamin C, vitamin A, vitamin B and vitamin D can help alleviate heavy menstrual bleeding.
A good quality multivitamin and mineral would form the foundation of your supplement programme to make sure that you are getting a ‘little bit of everything’. You then add in those nutrients in slightly higher amounts which are known to be helpful for heavy periods.
One of the most popular natural treatment options for heavy menstrual bleeding is dietary modifications. Taking supplements means exactly what the word implies: a supplemental addition to a healthy diet and lifestyle. If you’re experiencing heavy periods, here’s some supplements you could start taking that will help heal the issue alongside other dietary changes.


1-Vitamin C

Vitamin C can help ease heavy menstrual bleeding in some women. Excessive menstrual bleeding may be caused by fragile blood vessels. Vitamin C can strengthen those fragile blood vessels and make them less susceptible to damage.
Vitamin C and bioflavonoids help to strengthen the capillaries in the body, which can reduce heavy bleeding. Taken as a supplement, vitamin C has also produced excellent results for many women with heavy periods. One study showed that taking 200mg of vitamin C with bioflavonoids, three times daily, reduced bleeding in 87 percent of the women tested.
Vitamin C is an essential fat soluble vitamin that helps in the absorption of iron from the gut. It increases iron absorption by two ways. Iron is present in the diet in ferric form and human body is unable to absorb this form. Vitamin C converts ferric ion to ferrous form that can be easily absorbed by the body. Try vitamin C supplements to help your body absorb iron and possibly strengthen blood vessels.

Natural Sources of Vitamin C

Fruits that are pack with vitamin C are: Cantaloupe, Plums, Black Currant, Kiwi, Orange, Melon, Banana, Avocado, Guava, Strawberries, Papaya, all kinds of Berries, and Citrus Fruits. And vegetables are Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and Green Bell Peppers, Cabbage, and Spinach. Sweet Red peppers have more than three times the vitamin C of Orange juice.

2-Vitamin K

Vitamin K is a fat-soluble vitamin that found in the intestine. Vitamin K is best known for its role in the formation of clot and prevention of excessive bleeding. Its low levels can increase the risk of bleeding.
Vitamin K can also be used to stop heavy menstrual bleeding. In females heavy and prolonged periods can occur as the result of vitamin K deficiency. Deficiency can either be dietary (prolonged intake of foods poor in vitamin K) or infectious (due to gastrointestinal infections which impair its absorption) in origin. So there is a need to improve the intake of vitamin K in your diet since it puts a stop to abnormal bleeding.

Natural Sources of Vitamin K

There are two main types of vitamin K:
K1, which is involved in photosynthesis, is produced by plants and algae, its highest concentrations found in green leafy vegetables. Primary dietary sources of K1 are leafy greens, such as parsley, Swiss chard, collards greens, watercress, Mustard Greens, Lettuce, Endive, Escarole and kale; and vegetables in the cabbage family; spinach, cabbage, turnip green, Brussels sprout, alfalfa, broccoli and cauliflower.
K2 is produced by bacteria and also via the conversion of K1 to K2 by beneficial bacteria in the intestines of animals, including humans. Natto (fermented soybeans) is the richest dietary source of vitamin K2. Dairy products (milk, butter, cottage cheese, cheese) Liver, olive and canola oils, green tea and egg yolk also provide small amounts.

3-Vitamin A

It has been proven in latest studies that one of the essential motives behind a female suffering with the results of heavy periods could very well be a deficiency of Vitamin A in the diet. Although the levels of this specific vitamin do fluctuate range in the body over the course of one monthly cycle, which in turn indicates a correlation between levels of the vitamin and the levels of various female related hormones, a complete lack of Vitamin A over an extended time frame may want to pretty actually result in instead heavy bleeding at that time of the month.
Vitamin A is an antioxidant that generally helps to protect your cells against damage. It helps cells reproduce normally and is also needed for red blood cell production. Its deficiency can cause heavy periods. A study revealed that prescription of vitamin A to those females with heavy periods resulted in either cured or alleviated heavy bleeding in 92 percent of women. The recommended daily dose of vitamin A is 1 mg.

Natural Sources of Vitamin A

There two different types of vitamin A, depending on the type of food source it comes from:
Preformed Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod liver oil, and halibut fish oil. However, all of these sources -- except for skim milk that has been fortified with Vitamin A -- are high in saturated fat and cholesterol.
Pro-vitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene, which are converted to retinol by the body after the food is ingested. Bright yellow and orange fruits such as Cantaloupe, Pink Grapefruit, peaches, papaya mangoes and Apricots, Vegetables such as Carrots, Pumpkin, Sweet potatoes, Turnip greens, Beetroot Red pepper and Winter squash. Other sources of beta-carotene include most dark green leafy vegetables like Broccoli, Collard greens, Kale, Cilantro, lettuce, Swiss chard and Spinach are just a few of them.

4-Vitamin D

The website, Live Strong states that According to Quips and Tips for Couples Coping with Infertility, vitamin D alleviates heavy menstrual bleeding by balancing hormones. Vitamin D is also important in breast, colon, ovarian and prostate cancer prevention. The best way to get a sufficient amount of vitamin D is to spend at least 10 minutes in the sunlight approximately 2-3 times a week.

Natural Sources of Vitamin D

Vitamin D is not available in as many foods as other antioxidant vitamins. You can get vitamin D from two natural sources: through the skin, and from the diet. Natural sources include saltwater and fatty fish, such as salmon, tuna, mackerel, sardines and fish liver oil. Other sources are shrimps, liver, egg yolks, cheese, soy and rice beverages, fortified orange juice, margarine and milk with vitamin D.
Vitamin D is sometimes called the sunshine vitamin because your body produces a critical form of vitamin D -- vitamin D3 -- when your skin is exposed to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes (15 minutes a day is generally enough) of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D.

5-Vitamin B complex

Vitamin B complex contains 8 groups of vitamins. They serve several functions such as production of red blood cells and energy metabolism. These vitamins are particularly important for women suffering from heavy periods.
B vitamins are needed by the liver to convert excess estrogens into weaker and less dangerous forms. B-complex regulates estrogen levels and reduces painful muscle cramps. One of the B vitamins, B6, is needed for the production of beneficial prostaglandins which help reduce abnormal blood clotting.
The B vitamins are also crucial for the conversion of essential fatty acids (EFAs) beneficial prostaglandins. The B vitamins are required to convert EFAs that can be used by the body to produce the ‘good’ type of prostaglandins. Without this conversion, your body will produce more of the ‘bad’ prostaglandins which will increase the amount of bleeding at each period.
B-complex supplements with extra quantities of vitamin B-6 should be taken for treatment. B6 should never be taken alone. Foods such as whole grains, beans, peas, and liver are also good sources.

Natural Sources of Vitamin B Complex

Vitamin B complex can be found in many food groups which include green and leafy vegetables, dairy products, fresh fruits, and certain meats. Therefore, foods containing Vitamin B complex are brewer’s yeast, milk, whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt, bananas, potatoes, beans, lentils, and chili peppers to name a few.

6-Vitamin F

Vitamin F consists of a group of polyunsaturated fats called Essential Fatty Acids (EFA), they are also referred to as polyunsaturates. Essentially, there are two main types of EFAs: omega-3 fatty acids and omega-6 fatty acids.
These essential fats have a profound effect on every system of the body, including the reproductive system and they are crucial for healthy hormone functioning. The other goal is to increase levels of essential fatty acids, which create the ‘good’ type of prostaglandins. Beneficial prostaglandins help to reduce abnormal blood clotting, and they are produced from certain unsaturated fats, called essential fatty acids. Omega 3 fatty acids are found in oily fish (including mackerel and salmon) and certain seeds such as linseed/flaxseed.
The human body can't produce omega 3-fatty acids on its own; it is imperative that you get your supply of EFAs through dietary means. To ensure that you’re getting enough omega-3 and omega-6, take daily supplements in the form of fish oil, olive oil, flaxseed oil, primrose oil, blackcurrant oil, or borage oil.

Natural Sources of Vitamin F

Vitamin F can be found in sea food like salmon, herring, anchovies, and mackerel, In healthy vegetable oils like sunflower seeds, olive, safflower, canola, and grape seed, In nuts particularly hazelnuts, Brazil nuts, and walnuts. In Legumes, flax seeds, sesame seeds, chia seeds and avocado. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil.



According to the National Anemia Action Council, heavy menstrual bleeding is a common cause of iron deficiency anemia that affects millions of women every month.
Some research suggests low iron levels can increase menstrual bleeding, and that supplementing with the mineral can reduce menstrual bleeding.
Iron is a mineral that plays a critical role in the red blood cells formation and an iron deficiency may lead to anemia, which can cause heavy bleeding.  Iron and vitamin C have a synergistic effect, with vitamin C being necessary for the effective absorption of iron. Incorporate foods containing both to help with menorrhagia. If you are suffering from anemia, you can try taking iron supplements. This may not only help cure your anemia, but also help reduce your menstrual flow.

Natural Sources of Iron

The iron that your body absorbs the best and is found in high amounts in red meat, In moderate amounts in prunes, apricots, blackstrap molasses, nutritional yeast, and wheat germ, Oily fish, for example sardines, Pulses, for example lentils and haricot beans, Dark green vegetables, spinach, kale and watercress. Leafy green vegetables, Squash, Nuts, shellfish, Eggs, poultry, soy foods, Tofu, whole grains, beans, turkey, egg yolks, clams, mussels, oysters, Shrimp fortified bread, Dark Chocolate and grain products are packed with Iron.


This mineral is important for the healthy functioning of the reproductive system and for hormone balance. It substantially prevents dysmenorrhea in females. Zinc impacts a hormone known as insulin-like growth factor-I (IGF-I), which performs a role in the regulation of red blood cell production. The latest researches have shown that zinc when combined with iron increases hemoglobin levels more than iron alone. To put in simple words, zinc not only puts a stop to bleeding but also helps in making up for the lost hemoglobin.

Natural Sources of Zinc

Best food sources of zinc include oysters, Dungeness crab, and other seafood, red meat like beef, poultry as turkey, eggs, but vegetarians can get zinc from asparagus, soy beans, grains, black-eyed peas, wheat germ, fortified cereals, nuts, almonds, peanuts, chickpeas, soy foods tofu, chocolate and dairy products.


Magnesium is a vital mineral to balance female hormones such as progesterone and estrogen. As magnesium concentration decreases, your estrogen level increases and results in heavy bleeding. Increase your magnesium intake to reduce estrogen.  Increasing your magnesium intake may help level off hormones and reduce heavy bleeding.
To help reduce the pain associated with periods take additional magnesium because this nutrient can help to relax the muscle of the womb and prevent cramping. Women should take 250-350 mg of magnesium each day it helps reduce the heaviness of their period. Consuming large amount magnesium causes diarrhea and hence a moderate intake is advised.

Natural Sources of Magnesium

Leafy green vegetables such as spinach and broccoli, almonds, Brazil nuts, peanuts, hazelnuts, cashews, sunflower seeds and other seeds, halibut, shrimp, whole-wheat bread, milk, Whole grain products, lima beans, black-eyed peas, soybeans, legumes, avocados, bananas, and kiwifruit.


Potassium is an essential mineral. It is required for proper functioning of heart and digestion. It performs a leading role in the contraction of smooth and skeletal muscles in the body. The human body requires 4700 mg of the mineral per day. Poor nutritional intake leading to low levels of potassium in your body can cause irregular, heavy periods, painful cramping and lots of other symptoms. You body needs potassium during the whole menstrual cycle, but it is markedly increased in days of the period. So, try to consume foods high in potassium to regulate your flow of periods. Be careful that boiling can use up potassium in the food so simply steam or bake foods to experience the whole advantages.

Natural Sources of Potassium

Best sources of potassium include:  banana, fresh broccoli, avocado, Brussels sprouts, spinach, parsley, mint leaves, cauliflower, potatoes (with skins), sweet potatoes, tomatoes, cantaloupe, dates, orange juice, prunes and raisins.  Also, meat, milk, legumes, peas, pistachios, wheat germ, sunflower seeds, chickpeas, almonds, sesame seeds and Brazil nuts, peanuts, pecans, figs, papayas, dried apricots, guavas, peaches, chicken, lentils, citrus fruits, yogurt, salmon, beans of any type and dark green leafy vegetables are all potassium rich foods.

Natural Fitness Tips
Natural Fitness Tips

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