Can you eat eggs on your period? Debunking the myths for menstrual health

November 13, 2025 •

4 min read

Overcoming outdated myths surrounding menstruation, recent dietary advice confirms eggs are a safe and healthy option during your cycle. Yes, you can eat eggs on your period, and they provide valuable nutrients that can help manage common symptoms like fatigue, cramps, and mood swings.

Quick Summary

Eggs are a nutrient-rich food packed with vitamins and protein beneficial during menstruation. Consuming them can help replenish iron lost from bleeding, boost energy, and regulate mood. Preparation matters, as hard-boiled eggs might cause bloating for some people.

Key Points

Myth Debunked: The idea that you cannot eat eggs on your period is a false myth, and they are perfectly safe to consume.
Nutrient-Rich: Eggs provide vital nutrients like iron, vitamins (B6, D, E), and protein that support the body during menstruation.
Combats Fatigue: The iron and protein in eggs help restore blood counts, combating the fatigue associated with blood loss during your period.
Relieves Cramps: Vitamins and healthy fats can help reduce inflammation and relax muscles, potentially alleviating menstrual cramps.
Manages Mood Swings: B vitamins in eggs are known to help regulate brain chemicals, which can reduce mood swings and irritability during PMS.
Preparation is Key: If you have a sensitive stomach, opt for poached or scrambled eggs over hard-boiled to minimize the risk of gas and bloating.
Moderation is Essential: Enjoy eggs as part of a balanced diet, and listen to your body to see how it responds.

Why Eggs Are a Nutritional Powerhouse for Your Period

Eggs are a versatile and nutrient-dense food that offers numerous benefits, particularly during the menstrual phase. Many menstrual symptoms, such as fatigue, cramping, and irritability, can be linked to nutritional deficiencies or hormonal fluctuations. The vitamins and minerals found in eggs can help address these issues directly.

Replenishing Nutrients Lost During Menstruation

During your period, your body loses blood, which can deplete iron stores and lead to fatigue or lethargy. The good news is that eggs contain both heme and non-heme iron, which can help replenish these levels. Combining eggs with a source of vitamin C, like bell peppers in an omelet, can enhance your body's absorption of the non-heme iron.

Fighting PMS Symptoms with Vitamins

Eggs are a great source of vitamins B6, D, and E, all of which are known to help regulate mood and reduce the severity of PMS symptoms. Vitamin B6, in particular, helps control brain chemicals that influence mood, making it a valuable nutrient for dealing with irritability and mood swings. The protein and healthy fats found in eggs also contribute to overall hormonal balance and provide sustained energy, helping to stabilize blood sugar levels and curb cravings.

How to Eat Eggs for Maximum Menstrual Comfort

Not all egg preparations are created equal, especially if you have a sensitive stomach during your period. While eggs are generally well-tolerated, some methods might cause discomfort like bloating or gas for certain individuals. It's all about finding what works best for your body.

Best Ways to Enjoy Eggs During Your Period

Scrambled with Spinach: Adding leafy greens like spinach increases the iron and magnesium content of your meal, helping to reduce cramps and fatigue.
Poached on Whole-Grain Toast: A poached egg offers a soft, easily digestible protein source. Pairing it with whole-grain toast provides fiber for improved digestion and gut health.
Omelet with Vegetables: A veggie-packed omelet is a fantastic way to combine eggs with other beneficial nutrients. Think about adding magnesium-rich veggies like broccoli, which also adds a good fiber boost.
Soft-Boiled: For those with sensitive digestion, a soft-boiled egg is often gentler than a hard-boiled one, reducing the risk of gas and bloating.

Ways to Moderate or Avoid

Hard-Boiled Eggs: While nutritious, hard-boiled eggs can be a bit heavy on the stomach for some, leading to gas and bloating. If you find this happens, simply opt for another cooking method.
Fried in Excessive Oil: Using a lot of unhealthy fats when frying eggs can increase inflammation in the body, which can worsen menstrual cramps. Instead, use a light spritz of cooking spray or a small amount of a healthy oil like olive oil.

Egg vs. Other Period-Friendly Foods: A Comparison

Eggs are a great tool for managing menstrual symptoms, but they are just one part of a balanced diet. Here is how they stack up against other popular period-friendly food groups:


Feature	Eggs	Fatty Fish (e.g., Salmon)	Leafy Greens (e.g., Spinach)	Dark Chocolate (85%+)
Key Nutrients	Protein, B vitamins, Vitamin D, Iron, Choline	Omega-3s, Vitamin D, Protein, Iron	Iron, Magnesium, Calcium, Fiber	Magnesium, Iron, Flavonoids
Benefit for Cramps	Vitamins B6 and E assist with inflammation.	Anti-inflammatory omega-3s help reduce pain.	Magnesium content helps relax muscles.	High magnesium relaxes muscles.
Benefit for Fatigue	Iron and protein boost energy levels.	Protein and iron aid energy.	High iron helps replenish blood loss.	Iron content assists with energy.
Benefit for Mood Swings	B vitamins help regulate brain chemicals.	Omega-3s may improve mood and depression.	Provides nutrients for overall hormonal balance.	Flavonoids can have a positive effect on mood.
Considerations	Hard-boiled can cause gas for some.	May not be suitable for vegetarian/vegan diets.	High fiber is great, but ensure enough water intake.	Moderation is key due to sugar content.

Conclusion: A Nutritious and Safe Choice

The notion that you cannot eat eggs on your period is simply a myth. In reality, incorporating eggs into your diet during your menstrual cycle can be a smart and healthy choice. They provide a dense source of protein, essential vitamins, and minerals that can directly combat some of the most uncomfortable period symptoms, including fatigue, cramps, and mood swings. However, it is crucial to pay attention to your body and how it responds to different foods. While hard-boiled eggs might cause bloating for some, methods like scrambling or poaching can offer the same nutritional benefits in a more easily digestible form. Ultimately, eggs can be a beneficial part of a balanced diet that supports your health and comfort throughout your cycle.

For more detailed information on a nutrient-rich diet during your menstrual cycle, you can refer to authoritative sources on women's health and nutrition.

Frequently Asked Questions

Yes, eggs contain vitamins like B6 and E, as well as magnesium, which have anti-inflammatory properties and can help relax muscles, thereby reducing menstrual cramps.

Absolutely. Eggs, especially the yolk, are a good source of iron and protein. During your period, your body loses blood and iron, so consuming eggs can help replenish iron stores and provide energy.

It depends on the person and how the egg is prepared. While the eggs themselves aren't the issue, hard-boiled eggs can sometimes lead to gas and bloating for people with sensitive stomachs.

For those with sensitive digestion, poaching or scrambling eggs can be easier on the stomach than hard-boiling. Including them in an omelet with spinach and other veggies is also a great option.

In general, eggs do not worsen period symptoms for most people. However, if you have an intolerance or a sensitive digestive system, certain preparations like hard-boiled eggs might cause bloating.

Yes, it is a common but unfounded myth that you shouldn't eat eggs during your period. This belief is not supported by scientific evidence, and eggs are actually beneficial.

The yolk contains most of the iron, vitamins, and healthy fats, which are key for energy and fighting PMS. The whites are primarily protein. It is best to eat the whole egg to get the full range of benefits.