Heavy Period Support

Take iron every other day. Research shows alternate-day dosing absorbs better than daily dosing. Keep coffee, tea, calcium and dairy at least 1–2 hours away.

Eat iron-rich foods, especially during and after your period. Good sources include red meat, lentils, beans, spinach and fortified cereals. Pair plant sources with vitamin C foods, like citrus, peppers or strawberries.

Track your flow. Note how many days you bleed, how often you change pads or tampons, and any clots. It's the most useful information you can bring to your provider.

See your provider about signs of very heavy bleeding. These include soaking through a pad or tampon every 1–2 hours, bleeding longer than 7 days, or passing clots larger than a quarter. Fibroids, polyps, thyroid issues, bleeding disorders and perimenopause are common, treatable causes.

Ask for a ferritin test. Standard blood counts can miss low iron stores, even when you already feel the effects.

Take care of yourself on heavy days. Stay hydrated, rest when you need to, and pay attention to dizziness, shortness of breath or a racing heart, which can signal significant iron loss.