In this episode, we explore the pathophysiology of painful menstrual periods and review what the research says about dietary strategies for reducing pain.

From vitamin D and magnesium to caffeine, we highlight the evidence, proposed mechanisms, and study strengths behind each intervention. This episode is packed with clinical pearls for dietitians looking to support clients with food-first, evidence-based menstrual care.

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References: 

Brown, N., Martin, D., Waldron, M., Bruinvels, G., Farrant, L., & Fairchild, R. (2024). Nutritional practices to manage menstrual cycle-related symptoms: A systematic review. Nutrition Research Reviews, 37(3), 352–375. https://doi.org/10.1017/S0954422423000227

He, Z., Chen, R., Zhou, Y., & Li, Y. (2009). Effect of Vitex agnus-castus extract on primary dysmenorrhea. Chinese Journal of Integrative Medicine, 15(6), 456–460.

Jafari, A., Alimoradi, Z., Khosravi, A., & Khedmat, L. (2019). The effect of zinc on primary dysmenorrhea: A double-blind randomized clinical trial. Journal of Pediatric and Adolescent Gynecology, 32(2), 121–125. https://doi.org/10.1016/j.jpag.2018.10.003

Kashanian, M., Akbarian, A. R., & Baradaran, H. (2013). Evaluation of the effect of vitamin E on primary dysmenorrhea. Archives of Gynecology and Obstetrics, 287(3), 527–530. https://doi.org/10.1007/s00404-012-2582-5

Moini, A., Javanmard, F., Hosseini, R., Ebrahimi, S., & Kashani, L. (2016). The effect of vitamin D on primary dysmenorrhea with vitamin D deficiency: A randomized double-blind placebo-controlled clinical trial. Gynecological Endocrinology, 32(6), 502–505. https://doi.org/10.3109/09513590.2016.1140897

Najafi, N., Khalkhali, H., Tabrizi, F. M., & Zarrin, R. (2018). Major dietary patterns in relation to menstrual pain: A nested case-control study. BMC Women's Health, 18, 69. https://doi.org/10.1186/s12905-018-0558-4

Saei Ghare Naz, M., Kiani, Z., Rashidi Fakari, F., Ghasemi, V., Abed, M., & Ozgoli, G. (2020). The effect of micronutrients on pain management of primary dysmenorrhea: A systematic review and meta‐analysis. Journal of Caring Sciences, 9(1), 47–56. https://doi.org/10.34172/jcs.2020.008

Turner, W., Steele, N., & Carr, C. (1993). A double-blind clinical trial on a herbal preparation containing Vitex agnus-castus. British Homeopathic Journal, 82(4), 177–183. https://doi.org/10.1016/S0007-0785(05)80126-5

Zarei, A., Eslami, M., Khodakarami, B., & Dashti, M. (2016). Comparison of the effects of calcium plus vitamin D and calcium alone on dysmenorrhea: A randomized clinical trial. Obstetrics & Gynecology Science, 59(6), 465–471. https://doi.org/10.5468/ogs.2016.59.6.465