Prostaglandin-driven uterine contractions + inflammation. Magnesium reduces cramping. Omega-3 reduces PGE2. Iron replaces menstrual losses.
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| Salmon | Omega-3 EPA reduces PGE2 (cramp-causing prostaglandin). Also vitamin D. | Throughout cycle |
| Spinach | Iron (blood loss) + magnesium (muscle relaxant). 15% DV iron + 19% DV Mg. | During and after period |
| Dark Chocolate | Magnesium (228mg). Craving chocolate during PMS = body asking for magnesium. | Week before and during |
| Greek Yogurt | Calcium (110mg). 1200mg/day Ca reduced PMS 30-50% in RCTs. | Daily |
| Ginger | 250mg 4x/day as effective as ibuprofen for menstrual pain in RCT. | First 3 days, 250mg 4x/day |