Nutrition
Menstrual Iron Replenishment
Menstrual iron replenishment rebuilds iron stores after bleeding with food-first sources and vitamin C pairing—spread across the week, not one heavy meal.
Menstrual iron replenishment rebuilds iron stores after bleeding days when losses climb—especially with heavy flow or endurance training stacked on the same week. Food-first sources include lean red meat, lentils, beans, fortified cereals, and shellfish; pair plant iron with vitamin C at the same meal.
Spread intake across the week instead of one heroic steak dinner. Clinicians order ferritin when fatigue persists despite meals.
Common questions
-
When should iron replenishment start after a period?
Begin iron-focused meals as soon as bleeding lightens if labs or symptoms suggest low stores. Severe fatigue warrants clinician testing before high-dose supplements.
Related terms
Put Menstrual Iron Replenishment into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.