'Period steak theory' explained as experts weigh in on viral trend

People who have periods are likley to experience around 480 in their lifetime, according to statistics published by the NHS. And while some have no side effects, others are routinely struck down with debilitating cramps, fatigue, and nausea.

While many will automatically reach for pain relievers like ibuprofen and paracetamol, others prefer a more holistic approach - focusing on how they move and what they put into their bodies.

Gentle exercise, such as walking or yoga, is advised, while many TikTok users have proclaimed that eating red meat has really helped ease their menstrual cramps.

The trend of eating steak on the first day of your period has caught fire in recent years, and now experts have revealed whether there is any stock in the so-called ‘period steak’ theory.

What is the ‘period steak’ theory?

The ideology behind the ‘period steak’ theory is that by eating red meat on the first day or around the start of your period, you will offset the iron lost through menstruation.

Experts have discussed whether the viral 'period steak' theory has any validity (Getty Stock Image)

According to a 2019 study published via the Journal of Trace Elements in Medicine and Biology, the average person loses around 14 mg of iron per menses.

With a beef rump steak containing 3.6mg per 100g, per Tyntesfield Medical Group, it’s understandable why some people with periods are reaching for the red meat.

Delish reported that those attuned to the theory are also selecting good filet mignon and New York strip.

As well as replenishing iron levels, eating steak on or around the first day of your period is said to help relieve cramps and fatigue.

What experts say about ‘period steak’ theory

Registered dietitian Lauren Manaker has confirmed that from a nutritional perspective, the theory does ‘make sense’.

“Iron is essential for producing haemoglobin, which carries oxygen in the blood,” she explained to Delish.

“Losing blood during menstruation can deplete iron stores, especially in people who are already borderline deficient. Eating a steak can help replenish iron levels and provide protein, which supports muscle repair and overall energy.”

She explained that the idea that chowing down on a three to four ounce serving (85 to 113.3g) of red meat may reduce menstrual cramps is a good one, because steak contains protein and B vitamins.

It's important to eat iron-rich foods throughout the month, not just on the first day of your period (nata_zhekova/Getty Images)

“[These] can help combat fatigue and support overall energy levels, which might make cramps feel more manageable,” Manaker confirmed.

Pescetarian alternative to ‘period steak’ theory

Lindsay Malone, an instructor in the department of nutrition at Case Western Reserve University, added to SELF that you ‘what you are eating the rest of the month also matters’.

So, if you’re not a massive steak fan or prefer to live a pescatarian lifestyle, then consuming iron-rich proteins such as tuna, oysters, and sardines is also a good idea.

“Omega-3 fatty acids, found in foods like salmon, have more evidence for reducing inflammation and cramps,” added Manaker.