Menstruation is one of the largest recurring nutrient loss events in the female body, and it happens every single month for menstruating women. In modern healthcare, the period is often treated as an afterthought. That lack of attention and support puts women at a biological disadvantage.
Every month, the female body loses key nutrients through blood and tissue. That includes iron, zinc, copper, magnesium, and B vitamins. All of these nutrients must be rebuilt before hormones can stabilize again and the body can prepare for a successful ovulation.
This is why so many women feel exhausted, bloated, weak, anxious, crampy, foggy, or simply not like themselves before, during, and even after their period. These symptoms are tied to nutrient depletion and the rebuilding process. The real question is how much are we losing, and why does it matter?
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What is happening to your body during menstruation?
A period is a controlled inflammatory event. The uterus sheds tissue. Blood vessels rupture. Immune cells flood the area. Prostaglandins trigger uterine contractions, which are what we experience as cramps.
Once bleeding ends, the body immediately shifts into rebuild mode. It starts making new red blood cells, restoring lost minerals, repairing tissue, and rebalancing estrogen and progesterone. All of that requires nutrients, and many of those nutrients were just lost through bleeding.
Here is what that looks like.
How much iron do you lose on your period?
Iron loss is the largest and most clinically significant nutrient loss during menstruation.
The average woman loses 30 to 40 mL of blood per cycle. Women with heavy periods may lose 60 to 100 mL or more. Each milliliter of blood contains about 0.5 mg of iron.
That means women lose roughly 15 to 50 mg of iron per cycle, depending on flow. Heavier periods fall on the higher end, while lighter flows are on the lower end.
So should menstruating women supplement with iron? It depends on the individual, but in most cases the answer is yes.
The average woman only absorbs about 1 to 2 mg of iron per day from food. A heavy period can erase two to three weeks of iron intake in just a few days. This is why iron deficiency is so common, even among women who eat well.
Symptoms of low iron include fatigue, dizziness, hair shedding, anxiety, shortness of breath, and poor exercise recovery.
How much zinc do you lose during your period?
Zinc is concentrated in blood and uterine tissue. During menstruation, women lose about 1 to 3 mg of zinc per cycle.
That matters because women only need about 8 mg per day, and zinc plays a key role in progesterone production, ovulation, skin and hair health, immune function, and PMS regulation.
Low zinc is linked to worse cramps, acne, cycle irregularity, and weakened immunity.
How much copper do you lose during your period?
Copper travels with red blood cells and is essential for estrogen metabolism and iron transport. During menstruation, women lose about 0.3 to 0.6 mg of copper per cycle.
Copper is needed to move iron into hemoglobin, support energy production, and regulate estrogen. Low copper can worsen fatigue, anemia, estrogen related symptoms, and slow recovery after a period.
How much magnesium do you lose during your period?
Magnesium is not lost through blood. It is used up by inflammation, muscle contraction, and stress hormones.
During menstruation, prostaglandins increase, uterine muscles contract, inflammation rises, and cortisol increases. This can raise magnesium demand by 80 to 150 mg per cycle.
Low magnesium contributes to cramps, constipation, migraines, anxiety, water retention, and poor sleep. This helps explain why many women feel swollen, tense, and uncomfortable on days two through four of their period.
B vitamin depletion during menstruation
B vitamins are used to rebuild what was lost.
B2 supports iron recycling.
B6 helps regulate progesterone and fluid balance.
B9 supports new red blood cell production.
B12 supports oxygen delivery and energy.
These vitamins are not lost through bleeding, but they are burned during the rebuilding process after a period ends. Low B vitamins can lead to fatigue, low mood, brain fog, slower hormone recovery, and longer PMS cycles.
Why cycle aware nutrition matters
Most supplements are designed for male biology or non cycling bodies. But women lose nutrients on a schedule.
Every month, the body needs targeted replenishment to rebuild blood, stabilize hormones, restore energy, prevent PMS, and protect long term health.
This is why DailyBasis was built around the menstrual cycle, not despite it. Supporting the cycle means supporting how the female body actually works.