our menstrual cycle can bring more than just cramps and mood swings — it can also affect your skin and hair. Fluctuating hormones during your period can lead to oily skin, acne, dry scalp, or even hair fall. The good news? What you eat can make a big difference in how your skin and hair respond during this time.

In this blog, we’ll explore 8 key nutrition tips to support glowing skin and healthy hair — especially during your period.

1. Load Up on Omega-3s

Why? Omega-3 fatty acids have anti-inflammatory properties that can reduce period-related acne and promote hair strength.

Eat this:

• Flaxseeds

• Chia seeds

• Walnuts

• Fatty fish like salmon or mackerel

Tip: Add flaxseed powder to your smoothies or oatmeal for an easy boost.

2. Hydrate, Hydrate, Hydrate

Why? Hormonal fluctuations can cause your skin to become dry or oily. Staying hydrated helps balance skin texture and prevents scalp dryness.

Drink:

• Water (at least 2-3 liters per day)

• Coconut water

• Herbal teas like chamomile or spearmint

Tip: Add lemon or cucumber slices for flavor and skin-cleansing benefits.

3. Eat Zinc-Rich Foods

Why? Zinc supports healthy skin by controlling oil production and helps reduce inflammation that can lead to acne. It also plays a role in hair tissue growth and repair.

Eat this:

• Pumpkin seeds

• Chickpeas

• Cashews

• Spinach

Tip: Snack on roasted pumpkin seeds for a healthy crunch.

4. Choose Vitamin C-Rich Foods

Why? Vitamin C promotes collagen production for youthful skin and strong hair. It also helps your body absorb iron better, which is crucial during your period.

Eat this:

• Oranges

• Berries

• Bell peppers

• Kiwi

Tip: Start your day with a fruit bowl or citrus juice to rev up your collagen.

5. Incorporate Iron-Rich Foods

Why? Blood loss during periods can lead to iron deficiency, which often results in dull skin and increased hair fall.

Eat this:

• Lentils

• Tofu

• Dark leafy greens like kale and spinach

• Beetroot

Tip: Pair iron-rich foods with vitamin C sources to maximize absorption.

6. Add Biotin for Hair & Skin Strength

Why? Biotin (Vitamin B7) boosts hair growth and improves skin hydration and smoothness.

Eat this:

• Eggs (especially the yolk)

• Almonds

• Sweet potatoes

• Avocados

Tip: Include a biotin-rich snack like boiled eggs or roasted almonds between meals.

7. Cut Down on Sugar and Processed Foods

Why? Sugar spikes insulin levels, which can trigger excess oil production, leading to breakouts and a greasy scalp.

Avoid or reduce:

• Packaged snacks

• Sugary drinks

• White bread or pasta

Tip: Swap sugary treats with dates, dark chocolate (70%+), or fruit.

8. Include Probiotics for Gut-Skin Connection

Why? A healthy gut supports clear skin and strong hair follicles. Probiotics also help manage hormone balance and reduce bloating.

Eat this:

• Yogurt or curd

• Kefir

• Fermented foods like kimchi or sauerkraut

Tip: Add a bowl of plain yogurt to lunch or dinner.

Final Thoughts

Your diet during your menstrual cycle plays a powerful role in how your skin and hair look and feel. Eating nutrient-dense, hormone-balancing foods not only helps manage cycle symptoms but also boosts your overall glow and confidence.

Track your cycle and plan your meals accordingly — your body will thank you with healthier skin and shinier hair.