Period steak theory evangelizes the belief that eating steak on or around the start of your period will help abate cramps. But does the science hold up?
Having a period is a lot like being a gladiator. Between the blood, sweat, and tears—and the relentless feeling of being punched in the stomach—many of us are desperate enough to try anything just to get some relief, even if that means fighting a lion.
Plenty of unconventional solutions have sprung up as a result, from the ill-advised and frightening to the innocuous and accessible—like seed cycling, or, more recently, the period steak theory. The last of this list refers to a popular belief on social media: that eating a steak on or around the start of your period will offset the iron lost through menstruation, resulting in fewer cramps from beginning to end. Its supporters sing its praises, and say that it’s more appealing than taking a supplement. But how well does it hold up to science? We chatted with health experts to find out what, if anything, enjoying a hearty period steak can do for you. First things first: There’s not enough iron in steak to replace what we lose—and we don’t absorb it right away anyway. The average 2.5-ounce steak contains roughly two to three milligrams of heme iron , but the average person who menstruates loses 14 to 30 milligrams of iron per cycle. Unless you’re eating one or more steaks a day—for a week!—it’s unlikely that partaking will do much to offset what you lose, Galya Bigman, PhD, assistant professor of epidemiology and public health at University of Maryland School of Medicine, tells SELF. On the other hand, some research shows that those with low flows may lose as little as 0.87 milligrams in a cycle, in which case it’s possible that one steak could cover the difference. “So yes, it can make a dent but it probably depends on the person,” Lindsay Malone, MS, RD, LD, an instructor in the department of nutrition at Case Western Reserve University, tells SELF. But even then, the way we absorb and store iron wouldn’t allow for such an instant fix: We only absorb about 25% of dietary heme iron. In other words, iron stores aren’t easy to replenish—it can take anywhere from 24 to 30 weeks to bounce back after something like a blood donation or heavy menstruation. “It’s important to remember that iron status, like many nutrients, reflects intake over weeks to months, not a single meal,” Malone explains. “One steak can contribute, but what you are eating the rest of the month also matters.” Further, your iron stores aren’t solely determined by what you eat. Your genetics, lifestyle, pre-existing conditions, and how much blood you lose can all contribute to how much iron you would need to consume to maintain healthy levels, says Dr. Bigman. So even if it were possible to quickly boost your iron stores, the amount of iron required and the rate at which it’s absorbed can and will vary greatly from one person to another. There also isn’t a strong link between iron intake and menstrual cramps to begin with. A lot of what causes cramping has nothing to do with iron at all, Malone says. Menstrual cramps are mostly driven by prostaglandins , as well as stress, sleep quality, and overall diet, but usually there’s not one single thing you can eat for an instant fix. “Anytime I see one food curing one problem, I question that assertion,” she says. “It’s convenient and catchy but rarely true.” That said, iron is largely responsible for preventing anemia—a condition defined as having a red blood cell count below 120 in women and 130 in men—and its associated side effects, like fatigue, lethargy, and lightheadedness, can all be exacerbated when you’re actively losing blood on your period. If your iron stores are already at the threshold for anemia, they’re going to get lower when you bleed. But if they’re high from consistently eating a well-rounded diet with plenty of iron, or you’re already proactively treating anemia, you may not experience iron deficiency symptoms as acutely during your period—which may make you better able to tolerate cramps to begin with, Samantha Kaplan, MD, MPH, an ob-gyn at Boston Medical Center, tells SELF. So while it’s possible that cumulative and consistent iron consumption could ease abdominal pain in the long run, it’s unlikely that a quick hit of iron in the form of a juicy steak will have an immediate impact. That said, upping your protein intake in general may make for all around better periods. The high protein content in steak is another possible explanation why partakers of the period steak theory report feeling better, Dr. Bigman notes. She says it’s plausible that the nutrient, by supporting energy and satiety, could indirectly contribute to reduced or better tolerated cramps. “So any perceived benefit is likely general wellbeing rather than a cramp-specific effect.” It’s also possible that higher overall protein consumption is directly linked to healthier periods, as one study found that, of a group of more than 500 women, those whose protein intakes were low were more likely to have menstrual disorders. But still, Malone says there’s no evidence that front-loading protein on day one creates prolonged physiologic benefits, so you don’t need to eat more than you normally do—but meeting baseline needs consistently matters. If you struggle to consume protein during your period because of nausea, Malone recommends something comforting and soothing, like a smoothie with leafy greens, protein powder, and chia seeds, or a broth-based soup like minestrone. “Protein supports neurotransmitter production, muscle repair, immune function, and blood sugar regulation, all of which influence pain perception, mood, and fatigue,” says Malone. So even though the literature on the link between menstruation and cramps is limited, the peripheral benefits of the nutrient may still contribute to easier and less painful periods. Just don’t expect a protein bar—or a juicy ribeye—to stop your cramps in their tracks. Related: What’s the Best Time of Day to Eat Protein? What to Know About ‘Stacked Water,’ the Internet’s New Hydration Hack 3 Things Every Woman Should Eat for Bone Health Get more of SELF’s great service journalism delivered right to your inbox.
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