How does being vegetarian affect your period?



Qualified Nutritionist (BSc, MSc, RNutr)
@emmatalkshealth
@EmmaThornton
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16 August 2018

Lower iron levels

Although a vegetarian diet has a host of benefits, some of which I’ve mentioned above, it can also have a few drawbacks too.1 One of the most common problems with vegetarianism is that it can result in an iron deficiency because meat contains this mineral in the highest quantity. Also, here it comes in the form of heme-iron which is much more easily absorbed by the body than any plant-based iron. On top of this, women lose iron when they bleed each month and so the problem is only heightened at this time.

Iron deficiencies can result in a whole range of problems including headaches, dizziness and shortness of breath. However, on top of this it can also worsen period symptoms such as fatigue.

Addressing the problem

If you are vegetarian it’s really important that you replace the nutrients found in meat with veggie alternatives. This means that your diet should be varied and you definitely cannot rely on the same foods all the time! Fortunately though, there are a range of vegetarian ingredients that contain a good dose of iron including pumpkin seeds, lentils, spinach, pine nuts and tofu. You can find these ingredients in many of our vegetarian recipes including:

As well as incorporating lots of iron-filled foods into your diet to address any deficiencies, it’s also important to consider what you drink. Tea contains tannins for example, which are known to affect the absorption of iron. Studies have actually shown that absorption of iron is most affected when tea is consumed with a meal therefore this should be avoided. Also, allow at least half an hour to pass between consuming food and your cuppa to prevent the tannins from affecting your absorption of iron.2 Moreover, it is known that vitamin C could actually help with iron absorption so perhaps you should try swapping your English breakfast tea for a glass of fresh orange or tomato juice instead!

If you know that an iron deficiency is disrupting your period or your general health then you may wish to turn to a supplement however, as there are so many varieties on the market it can be difficult to know what one to try. Well, our friends over at Jan de Vries can help with this as they stock BetterYou’s Iron Daily Spray! Unlike the majority of iron supplements this one comes in the form of a spray which delivers the mineral straight to the bloodstream. This bypasses the digestive system meaning you’ll reap the benefits much quicker! Plus, this has a natural baked apple flavour so not only will it top up your iron levels, it tastes great too!

PMS symptoms may worsen

Research has shown that PMS symptoms such as mood swings, irregular periods and cramps can also worsen for those on a vegetarian diet.4 The reasons for this aren’t exactly clear though the study that made this conclusion suggested it could be as a result of the lower iron levels amongst vegetarians or simply because they were more likely to report their health problems.

Other experts have attributed the onset of severe PMS amongst new vegetarians to the fact that many women embark on a vegetarian diet without proper knowledge of how to avoid meat and fish whilst still providing their bodies with the nutrients it needs. As a result, some may begin to rely on the likes of pizza, pasta and other carb-heavy foods that can disrupt hormone levels. However, it is too simplistic to suggest that this applies to all vegetarians so some more research is therefore needed.

Addressing the problem

If you are struggling with PMS symptoms then you may find it useful to look at my blog on PMS treatments  as there you will find advice on how to deal with the problem. In the meantime though, you can also turn to herbal remedies such as Agnus castus. This tackles the hormone imbalance that is at the root of PMS symptoms and in doing so it helps to reduce symptoms such as mood swings, irritability, bloating and breast pain. 


Agnus castus | Helps Relieve Pre-Menstrual Symptoms | Mood Swings, Menstrual Cramps, Bloating & Breast Tenderness


£11.99 (50ml)

Also, try to ensure you are getting a varied, balanced diet with plenty of vitamins and minerals that will help to keep your body in the best shape possible. Try planning your meals at the beginning of each week so that you don’t have to think of something last minute or rely on quick ready meals.

Changes to the length of your cycle

Shortened period cycles are another issue that is sometimes experienced by vegetarians.5 Once again this can be attributed to lower iron levels though weight is also thought to play a part as well. 

A vegetarian diet can be incredibly healthy and so this group is more likely to have a lower body weight than the population as a whole plus, some research has shown this group is more likely to engage in an active lifestyle as well.Weight loss is often associated with cutting out meat because animal products tend to be higher in calories, protein and fat. Although this is definitely positive, changes to weight can mess with the length of your cycle. 

Whether or not vegetarianism disrupts the menstrual cycle is a complex issue as some of the symptoms above such as changes to the length of your cycle can be linked to other conditions. As a rule, I would monitor your symptoms for a couple of cycles and if you’re concerned then don’t be afraid to visit your doctor for further advice.

 

1 https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian 

https://www.ncbi.nlm.nih.gov/pubmed/11029010  

3 https://europepmc.org/abstract/med/2507689/reload=0  

4 https://www.cambridge.org/core/journals/public-health-nutrition/article/how-does-the-health-and-wellbeing-of-young-australian-vegetarian-and-semivegetarian-women-compare-with-nonvegetarians/1B49FD85C44CCDA7AEF40972F28B29BF  

https://academic.oup.com/ajcn/article/70/3/549S/4715003  

6 https://www.researchgate.net/publication/6411446_How_does_health_and_well-being_of_young_Australian_vegetarian_and_semi-vegetarian_women_compare_with_non-vegetarians  

Agnus castus | Helps Relieve Pre-Menstrual Symptoms | Mood Swings, Menstrual Cramps, Bloating & Breast Tenderness

50ml

£ 11.99

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A traditional herbal remedy used to relieve the symptoms of PMS
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