Working Out on Your Period: What to Know & What to Take

Feel sluggish during your period?

Learn how to train smarter, support recovery, and reduce cramps with the right supplements and mindset.

Working out on your period can feel like a battle. One minute you're fine, the next you’re bloated, sore, and wondering if leg day is even legal right now. But here’s the good news: you don’t have to sit out your workouts. In fact, with the right mindset and a few smart supplement choices, you can reduce cramps, boost energy, and even use this phase for lighter, restorative gains.

Let’s break down how to work with your body, not against it, through your period week.

1. How Your Period Affects Workouts

When your period hits, your oestrogen and progesterone levels drop, which can lead to:

• Lower energy levels
• Increased muscle soreness
• Slower recovery
• More intense cramps or bloating
• Mood dips or irritability

It’s not just in your head, your body is genuinely working harder. That doesn’t mean you should stop moving. In fact, light-to-moderate exercise during menstruation can help boost circulation, reduce cramps, and release feel-good endorphins. The trick? Adjusting intensity and supporting recovery properly.

2. Best Workouts to Do During Your Period (and What Helps)

Your period week isn’t the time to set personal records. But it is a great time to support your body with movement that boosts circulation, reduces inflammation, and improves mood.

Ideal Period-Friendly Workouts:

• Walking or light jogging – helps reduce bloating and cramping.
• Pilates or yoga – supports flexibility, posture, and relaxation.
• Low-intensity strength training – focus on form, not maxing out.
• Swimming – if you're comfortable, it's cooling and relieves pressure.

To help you feel your best, here are some period-supportive supplements that haven’t been mentioned yet:

Turmeric (Curcumin Extract)

Known for its anti-inflammatory properties, turmeric can ease cramps and joint aches.

Try: Turmeric + Ginger Capsules – ideal for relieving period pain and supporting recovery after lighter strength workouts.

BCAA (Branched-Chain Amino Acids)

If you’re struggling with fatigue or muscle soreness, BCAAs help maintain lean muscle and reduce post-workout soreness, even during hormonal dips.

Try: Watermelon BCAA or Peach Rings – light, hydrating, and easy to sip during workouts.

Electrolyte Hydration Blends

Periods can cause fluid shifts and bloating, which make proper hydration essential.

Try: Hydrate Stick Packs – replenish electrolytes without added sugar or bloating, keeping you energised during walks, yoga, or even daily errands.

Cycle Support or PMS Formulas

Formulas designed to regulate mood, reduce water retention, and support hormonal balance can make training more doable.

Try: PMS Support Supplements – for bloating, cramps, and irritability management.

3. Recovery, Rest, and What to Avoid

The key to exercising during your period isn’t pushing harder – it’s listening to your body. Recovery is just as important as movement, especially when your energy dips and your immune system is more vulnerable.

Prioritise Rest & Recovery:

• Get 7-9 hours of sleep – hormonal shifts can impact sleep, so prioritise a consistent bedtime.
• Use magnesium to ease tension – helps with cramps, mood, and better sleep.
• Try: Magnesium Citrate Capsules – a gentle way to relax muscles and support hormonal recovery overnight.
• Take rest days guilt-free – it’s perfectly okay to skip a session if you're not feeling it.

Avoid During Your Period:

• High-impact HIIT or max lifting (unless you truly feel strong – listen to your body)
• Over-caffeinating – can worsen cramping and anxiety
• Skipping meals – blood sugar dips + PMS = a bad combo.

4. Supplements to Support Period-Friendly Workouts

Supporting your body with the right supplements can make all the difference when training around your cycle. From energy dips to inflammation and recovery, here’s what helps:

For Energy and Focus:

• L-Carnitine 1500mg – helps your body use fat for fuel, ideal for low-energy days.
• Vitaform Women’s Multivitamin – tailored for women’s daily needs, especially helpful during hormonal dips.
• Hydrate Stick Packs – replenishes lost electrolytes and supports endurance without heavy stimulants.

For Muscle Recovery and Soreness:

• All9 Amino – provides all nine essential amino acids to support recovery and reduce post-workout fatigue.
• Glutamine Drive – supports muscle repair and gut health, both of which are stressed during menstruation.

For Hormonal Balance and Cramping:

• Turmeric Curcumin with BioPerine – natural anti-inflammatory to help ease cramps and joint pain.
• Ashwagandha KSM-66 – supports cortisol balance, stress reduction, and mood regulation.
• Magnesium Citrate – helps with muscle relaxation, cramp relief, and better sleep.

Your period isn’t a barrier – it’s a signal to tune in. With the right training, recovery, and supplement support, you can stay active without burnout. Every cycle is different, so find what works for you and make space for both movement and rest.

Explore our full range of women’s health and workout support supplements

here