Are Eggs Good When on Your Period?

January 11, 2026 •

4 min read

According to research, many women experience an increase in cravings, mood swings, and fatigue during their menstrual cycle due to fluctuating hormones. Thankfully, eggs are a nutritious and versatile food that can provide essential vitamins, minerals, and protein to help your body cope with these challenges when you are on your period.

Quick Summary

Eggs are a beneficial food to eat during your period due to their high content of protein, iron, and vitamins like D and B6, which help combat fatigue, mood swings, and cramps. Eating eggs can also help regulate appetite and support overall well-being during menstruation. While typically positive, individuals with sensitive stomachs should consider preparation methods to avoid potential gas or bloating.

Key Points

Iron-Rich: Eggs contain heme iron, which helps replenish stores lost during menstrual bleeding and combats fatigue and weakness.
Protein Source: High-quality protein in eggs aids in maintaining energy levels and satiety, reducing cravings for unhealthy snacks.
Mood Stabilizer: B vitamins and choline in eggs support brain health and regulate neurotransmitters, helping to alleviate mood swings and irritability.
Cramp Relief: Omega-3 fatty acids, especially in fortified eggs, offer anti-inflammatory benefits that can help reduce period pain and bloating.
Vitamin Boost: Eggs provide essential vitamins like D and E, which have been shown to help manage PMS symptoms and support overall health.
Preparation Matters: While beneficial, individuals with sensitive stomachs should avoid hard-boiled eggs, which can sometimes cause gas and bloating.
Debunks Myths: Eating eggs is a beneficial dietary choice during menstruation, contrary to unsupported myths suggesting otherwise.

Debunking the Myth: The Truth About Eggs and Menstruation

For years, myths have circulated about avoiding certain foods, including eggs, during menstruation. However, scientific evidence shows that eggs are not only safe to consume but are highly beneficial. The nutrients packed into this 'superfood' can help alleviate many common menstrual symptoms, from mood swings and fatigue to physical discomforts like cramping. This article delves into why eggs are an excellent dietary choice during your period, separating fact from fiction and offering practical tips for incorporating them into your diet.

Nutritional Benefits of Eggs During Your Period

Eggs are a nutrient-dense powerhouse that offers specific benefits for those experiencing menstruation. Their composition provides targeted relief for some of the most challenging symptoms.

1. Rich in Protein

During your period, your body may feel fatigued and low on energy, a feeling compounded by blood loss and hormonal shifts. Eggs are a high-quality protein source that helps maintain energy levels and provides a feeling of satiety, which can curb unhealthy food cravings. A single large egg contains about six grams of protein, making it an excellent choice for a filling and energizing meal.

2. Excellent Source of Iron

Menstrual blood loss can lead to lower iron levels, potentially causing fatigue, dizziness, and weakness. The yolks of eggs contain heme iron, which is more easily absorbed by the body than the non-heme iron found in plant-based sources. Including iron-rich foods like eggs in your diet is a key strategy for replenishing iron stores and boosting your energy. For maximum absorption, pair eggs with a source of vitamin C, such as bell peppers or citrus fruits.

3. Mood-Boosting Vitamins

Fluctuating hormones during menstruation and PMS can trigger mood swings and irritability. Eggs are rich in B vitamins, including B6 and B12, and choline. These nutrients play a critical role in brain health and help regulate neurotransmitters like serotonin and dopamine, which are vital for emotional well-being. Consuming eggs can help stabilize mood and reduce anxiety.

4. Anti-Inflammatory Properties

Some eggs, especially those fortified with omega-3 fatty acids, possess anti-inflammatory properties that can help ease period cramps and reduce bloating. Prostaglandins, hormone-like substances, trigger uterine muscle contractions that cause menstrual cramps. Omega-3s can help modulate this inflammatory response, leading to less pain.

5. Packed with Vitamins for Overall Wellness

Beyond protein and iron, eggs offer a range of essential vitamins. Vitamin D helps manage pain and mood, with research showing it can decrease the severity of PMS symptoms. Vitamin E, a potent antioxidant, helps protect cells from damage. These vitamins work together to support your body's overall health and resilience during your cycle.

How to Enjoy Eggs During Your Period

Eggs are incredibly versatile and can be prepared in many ways to suit your preference. Here are some ideas for how to incorporate them into your diet effectively:

Scrambled or Omelets: Add vegetables like spinach, tomatoes, and bell peppers for extra nutrients and fiber.
Boiled Eggs: A simple, healthy option for a quick, filling breakfast or a snack. Be mindful that hard-boiled eggs can cause gas or bloating in sensitive individuals, so stick to soft-boiled if you have a delicate stomach.
Egg Sandwiches or Wraps: A great way to get a balanced meal on a busy day.
Egg Curry or Egg Bhurji: For those who prefer savory and comforting dishes, these can be a nutritious and filling option.

Comparison: Eggs vs. Other Period-Friendly Foods


Feature	Eggs	Dark Chocolate	Leafy Greens	Fish (Salmon)
Key Benefit	Protein, Iron, Vitamins (B6, D, E), Choline	Iron, Magnesium, Mood-boosting	Iron, Magnesium, Calcium	Omega-3s, Iron, Protein
Primary Function	Combats fatigue, mood swings, supports muscle health	Reduces cramps, elevates mood	Relieves cramps, boosts iron levels	Lowers inflammation, lifts mood
Satiety Level	Very high due to protein and fat content	Moderate, can curb sweet cravings	Low to moderate, depending on portion	High due to protein and fat
Potential Downside	Can cause bloating if hard-boiled in sensitive individuals	High in sugar and calories if not dark enough	Some find large quantities cause digestive upset	Can be expensive, some prefer not to eat fish

Tips for Maximizing the Benefits

To ensure you get the most from your diet during your period, here are a few additional tips:

Combine with Vitamin C: As mentioned, pairing eggs with vitamin C-rich foods helps boost iron absorption.
Stay Hydrated: Drinking plenty of water is essential for reducing bloating and easing cramps. A protein-rich diet with eggs should be accompanied by ample hydration.
Eat in Moderation: While beneficial, excessive consumption of any single food can cause digestive discomfort. Sticking to 1-2 eggs per day is generally considered a healthy amount.
Listen to Your Body: Everyone's body is different. Pay attention to how your body responds to different foods and adjust accordingly.

Conclusion

Contrary to old wives' tales, including eggs in your diet during your period is not only safe but highly recommended. The rich combination of protein, iron, vitamins (especially B6, D, and E), and anti-inflammatory omega-3 fatty acids makes eggs a powerful ally against common menstrual symptoms. By helping to fight fatigue, stabilize moods, and ease cramps, eggs can contribute significantly to your overall well-being during this sensitive time. As with any dietary choice, moderation and listening to your body are key to unlocking the full benefits. So, next time your period rolls around, feel confident in reaching for this nutritious and versatile superfood.

Frequently Asked Questions

For most people, eggs do not cause digestive issues. However, if you have a sensitive stomach, hard-boiled eggs might cause some gas and bloating, and you might opt for other preparations like scrambled or poached eggs instead.

Yes, eggs can be good for menstrual cramps. Some types of eggs, especially those fortified with omega-3s, contain anti-inflammatory fatty acids that can help reduce the pain and bloating associated with cramps.

During your period, fatigue can result from blood loss and lower iron levels. Eggs provide a good source of heme iron and high-quality protein, which helps restore energy levels and prevent weakness.

No, this is a myth not supported by scientific evidence. Hormonal fluctuations are typically the cause of period-related skin issues. In fact, eggs contain vitamins like A, D, and E that support healthy skin.

Scrambled, poached, or as an omelet with added vegetables like spinach are excellent ways to consume eggs during your period. These methods provide ample nutrients without the potential for gas that hard-boiled eggs can cause in sensitive individuals.

Yes, eggs contain B vitamins and choline, which support brain health and help regulate neurotransmitters like serotonin and dopamine. This can help stabilize mood and reduce irritability associated with PMS.

While eggs are beneficial, moderation is key. Eating 1-2 eggs per day is generally a safe and beneficial amount. Overeating any food, including eggs, can sometimes lead to digestive discomfort.