My Top Five Strategies for Heavy Menstrual Bleeding

We’ve been discussing heavy menstrual bleeding (HMB) and where to start your investigative journey. If you have identified that you are losing more than 80ml of menstrual blood loss each month, here are my top five tips. 

1. Ditch cow’s dairy

A1 casein has been shown to convert to the inflammatory peptide casomorphin BCM7 in the gut. The result of this is the stimulation of mast cells, leading to the release of histamine and inflammatory cytokines. While normal menstruation is an inflammatory process, the dysregulation of this process can increase both pain and menstrual bleeding. The great news is that A2 casein is an appropriate substitute so chose from Jersey cows, goat or sheep alternatives. 

2. Increase ginger

Ginger can have profound effects on prostaglandin metabolism including reducing PGE2, implicated in excessive menstrual blood loss and cramps. A great place to start is to steep one tablespoon of grated ginger in 3 cups hot water for up to 10 minutes. This method can give you about 250mg of ginger per cup and please consume the full three cups/day.

3. Supplement with curcumin

The active compote of turmeric, curcumin reduces prostaglandins and lowers estrogen and can reduce both pain and heavy menstrual bleeding. It’s wonderful to include via powder in your smoothies, soups and broths, however to obtain a therapeutic dose, I often recommend supplemental form. One of my favourites is Deeto. Please use the code STEPH10 for 10% off your order. Pleas be mindful of excessive turmeric if you do have correctly diagnosed low iron as it is a powerful iron chelator. 

4. Add taurine

Taurine has been shown to improve blood sugar control, migraines, mood and anxiety via the production of GABA, our brain’s calming neurotransmitter. It’s best combined with magnesium in supplemental form of 3 grams/day. In clinic I often prescribe Metagenics CalmX as it is the perfect combination magnesium and taurine, with B vitamins for additional nervous system and progesterone support. 

5. Test, don’t guess 

The first place to start is with functional pathology testing, to identify your mid-luteal estrogen and progesterone levels. This must start with accurate ovulation and cycle tracking as the best day to test is 7 days post ovulation, not day 21 like the test is too often incorrectly referred to. 

Now, I’d love to hear from you: what is your menstrual blood loss and what will you try next?

HMB? Please book a complimentary 15-minute consultation to learn more about how we can assist you today.


Berbic M, Fraser IS. Immunology of normal and abnormal menstruation. Womens Health (Lond). 2013;9(4):387-395. doi:10.2217/whe.13.32

El Idrissi A, Boukarrou L, Splavnyk K, Zavyalova E, Meehan EF, L’Amoreaux W. Functional implication of taurine in aging. Adv Exp Med Biol. 2009;643:199-206. doi:10.1007/978-0-387-75681-3_20

Kashefi F, Khajehei M, Alavinia M, Golmakani E, Asili J. Effect of ginger (Zingiber officinale) on heavy menstrual bleeding: a placebo-controlled, randomized clinical trial. Phytother Res. 2015;29(1):114-119. doi:10.1002/ptr.5235

Bahrami A, Zarban A, Rezapour H, Agha Amini Fashami A, Ferns GA. Effects of curcumin on menstrual pattern, premenstrual syndrome, and dysmenorrhea: A triple-blind, placebo-controlled clinical trial. Phytother Res. 2021;35(12):6954-6962. doi:10.1002/ptr.7314

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