What Does Healthy Menstruation Look Like And How You Can Support It


Menstruation is a natural and vital process for reproductive health. However, the experience of menstruation can vary greatly among individuals, and maintaining a healthy menstrual cycle is crucial for overall well-being. While some discomfort or irregularity can be normal, there are natural ways to support a healthy menstrual cycle.

🌿Related: 4 Herbs For PMS And Menopause That Every Woman Needs To Know About

Healthy menstruation

What does healthy menstruation look like? 

  • Healthy menstruation involves a regular cycle with minimal discomfort and consistent flow. 
  • A typical menstrual cycle lasts between 21 to 35 days, with bleeding lasting 2 to 7 days. 
  • The flow should be moderate, neither excessively heavy nor too light. 
It’s also important to remember that healthy menstruation involves minimal premenstrual symptoms such as bloating, mood swings, and cramping. Knowing your ‘normal’ cycle is important to help determine if anything is going wrong. If you start experiencing anything outside of your normal cycle, it should be investigated. 

Here are some things you need to consider when thinking about what is ‘normal’ for you:

  • Once you start menstruating, it can take a few years for your cycles to stabilise and for you to know what normal is
  • If you go on contraceptive medication early, it can be very difficult to know what is normal as the synthetic hormones mask what is going on underneath.
  • By recording the start and end dates of your periods (with an app like Clue or a journal), along with symptoms like mood changes, cramping, and changes in vaginal discharge, you can identify patterns in your cycle.
Many people go on the contraceptive pill early to help support period pain or skin issues such as acne. When they go off medication years later, they have to establish their actual cycle without the synthetic hormones, and they can experience a variety of issues that take time to even out. 


Irregular periods

Irregular periods refer to menstrual cycles that occur at irregular intervals or vary significantly in duration or flow. This deviation from a healthy cycle can be caused by various factors, including stress, hormonal imbalances, thyroid disorders, polycystic ovary syndrome (PCOS), or excessive exercise.

To support irregular periods and promote healthy menstruation, lifestyle modifications such as stress reduction techniques, maintaining a healthy weight, and regular exercise can be beneficial. Additionally, herbs like chasteberry, yarrow and dong quai, known for their hormone-balancing properties, may help to regulate menstrual cycles.

Heavy bleeding (menorrhagia)

Menorrhagia is characterised by abnormally heavy or prolonged menstrual bleeding, often accompanied by clotting and anemia. Causes of heavy bleeding may include hormonal imbalances and uterine fibroids. Iron supplementation can help to prevent anemia and support you if you experience heavy bleeds.

Herbs such as raspberry leaf, yarrow and ginger may help reduce heavy bleeding by toning the uterus and improving blood circulation. However, it is always important to consult your medical professional to rule out underlying conditions and explore treatment options, as heavy bleeding is serious.

Painful periods (dysmenorrhea)

Dysmenorrhea refers to severe menstrual cramps and pelvic pain before or during menstruation, which can significantly impact your quality of life. This condition may be caused by uterine contractions, hormonal imbalances, endometriosis, or pelvic inflammatory disease. 

To support painful periods, heat therapy, gentle exercise, and relaxation techniques may help alleviate discomfort. Herbs such as turmeric, sage, yarrow and cramp bark have anti-inflammatory and antispasmodic properties, which may help with relief from menstrual pain. As with any severe pain it is important to have it investigated with your medical professional.

10 + herbs and supplements that support healthy menstruation

Lemon balm: Lemon balm is a great herb that supports the nervous system, causes low mood and irritability and can reduce the intensity of cramping. It works best with continuous use. We use lemon balm in our Mood Boost.

🌿RelatedThe 5 Most Powerful Mood Boosting Herbs


Chasteberry (Vitex agnus-castus): Chasteberry is a popular herb known for its ability to support hormonal balance, particularly in cases of irregular periods and premenstrual symptoms. It helps regulate the menstrual cycle by influencing the hypothalamus and pituitary glands, which control hormone production. It is often recommended for PCOS.

Dong quai (Angelica sinensis): Dong quai is believed to help regulate estrogen levels and improve blood flow to the pelvic region, which may help to reduce menstrual cramps and support overall menstrual health.

Raspberry leaf (Rubus idaeus): Raspberry leaf is rich in nutrients like iron, magnesium, and potassium and is known for helping to tone the uterus and reduce menstrual bleeding and cramping.

Yarrow: Yarrow has been used traditionally for years to support heavy and prolonged bleeding. It’s astringent qualities help to support irregular and heavy periods. It also supports the liver, and works as an anti-inflammatory which can help with cramping.

Red clover: This is a phytoestrogenic plant that can help support hormones. It also supports skin clearing via the lymphatic system and has a high nutritive profile. Both red clover and yarrow can be found in our Hormone Balance.

🌿Related5 Benefits Of Red Clover For Menopause Backed By Science

Magnesium: Magnesium plays a crucial role in muscle relaxation and may help alleviate menstrual cramps. Many people experience magnesium deficiency during menstruation, so supplementing with a magnesium citrate or glycinate might be beneficial.

Omega-3 fatty acids: Omega-3 fatty acids, found in fish oil and flaxseed oil, possess anti-inflammatory properties that can help reduce menstrual pain and inflammation.

Iron: Iron deficiency is common among menstruating individuals due to blood loss during menstruation. Supplementing with a non constipating from of iron (such as an iron chelate or glycinate) can help prevent anemia and support energy levels during menstruation and throughout the month. 

🌿Related5 Causes Of Low Energy In Women And What To Do About It

Vitamin B6: is recommended to support PMS symptoms such as irritability, low mood and fluid retention.

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