Which nutrients may be useful for menstruating women?

Menstruating women need adequate levels of iron and vitamin A, but should use caution before supplementing with either nutrient.

Red blood cells need iron to make hemoglobin, which in turn carries oxygen to cells throughout the body. Mild iron deficiency may therefore cause fatigue and weakness, and is surprisingly common among otherwise healthy women. Heavy menstruation, pregnancy, and failure to eat enough iron-rich foods all contribute to iron-deficiency in women.

Patients should use caution before supplementing with iron, as high levels of iron may be toxic. Even low levels of iron may cause problems for people who are not deficient. Women should therefore consult with a physician before supplementing, and stay within a low dosing range, about 25-mg of elemental iron taken several times daily.

Women may use vitamin A for prevention of excessively heavy menstrual bleeding. As an antioxidant, vitamin A may also reduce the risk for breast cancer. However, supplemental vitamin A may be harmful if used for extended periods of time. Some studies even indicate that large amounts of vitamin A during pregnancy may cause birth defects.

A less dangerous form of vitamin A, called beta carotene, is a metabolic precursor to vitamin A. Food sources of vitamin A and beta carotene include eggs, liver, dairy products, margarine, and green and yellow vegetables.