As relationship peacocking on social media goes, this most recent couples’ trend could be one to pay attention to, especially if you’re looking to improve tiredness during your period.
A wave of menstruating creators have taken to TikTok to share how their partners are caring for them on the first day of their cycle: cooking a steak dinner. Not just an act of service, the gesture is said to serve a bigger purpose. It aims to tackle a common symptom of that time of the month: fatigue. Since red meat is so rich in iron, the steak is meant to replace some of what is lost during menstrual bleeding and thus restore energy levels.
It all sounds ideal. People in the comments, however, are in debate, and not just about the humble brag of it all. Most commenters are questioning the validity of this method and asking, ‘is this a thing? Should we eat steak on our period?’
Others believe consumption of red meat to be detrimental, owing to some evidence suggesting a negative impact on cramps.
So, is steak on your period actually helpful? Or is this just another wellness myth in foodie form? We spoke to a nutritionist and a GP whose work focuses on women’s health for their verdicts.
What does the science say?
Let’s start with the basics. During menstruation, women typically lose around 1 mg of iron – though heavier periods can result in losses up to 5-6 mg. A medium steak contains around 2.5 to 3.5 mg of iron. So, in theory, yes, a steak could cover some of that loss.
Why is iron so important? The chemical is essential for making haemoglobin, a protein in red blood cells that helps carry oxygen around your body. A deficiency can lead to fatigue, weakness, brain fog, and low mood – all common symptoms of that time of the month.
However, as some peeved commenters have pointed out, there have been studies that show a higher intake of red meat can lead to increased inflammation and thus more painful cramps.
So, with science somewhat at odds, what do the experts want us to know?
What does the GP think?
Dr Jane Hone, a London-based GP specialising in women’s health, highlights the part of the trend that suggests steak is solely a first day of your period meal. She reminds of the reality: ‘You can’t correct iron deficiency with one steak.’
Dr Hone says that while the trend makes some sense – in that steak is a good source of iron – losing some iron during menstruation is normal. ‘Persistent heavy periods over a long time [leading to deficiency] won’t be aided by a single steak,’ she adds.
What about the nutritionist?
Clinical Nutritionist Holly Dunn, who specialises in hormone health and amenorrhea (getting your period’s back through nutrition) understands the trend in theory but explains how iron absorption is key to success. ‘You don’t necessarily absorb all of the steak’s iron,’ she says. Factors like calcium, caffeine, and inflammation can reduce how much your body takes in.
Which is why it’s funny that many of the viral videos see the steak being topped with parmesan (sometimes half a block’s worth). ‘Calcium competes with iron for absorption in the gut,’ Dunn explains. ‘If you’re pairing steak with loads of dairy, you could be limiting how much iron your body can actually use.’
The fix? ‘Add vitamin C-rich foods like lemon juice, tomatoes, or peppers to your meal. Vitamin C helps boost non-heme iron absorption.’
On the claims of worsened cramping, Dunn says, ‘Menstruation is an inflammatory process. Red meat contains certain fatty acids that are precursors to compounds, which can increase inflammation and cramping.’
But context matters. ‘No single food, in isolation, causes or cures period pain,’ she adds. ‘It’s more about the makeup of your overall diet over time.’
What does this mean for us?
Red meat, in moderation, can be part of a nutrient-rich, hormone-supportive diet, but no one single meal can impact your period negatively nor positively.
But this isn’t a redundant trend, it acts as a reminder that, as menstruators, iron levels are important, and we should be mindful of them.
‘Irrespective of what you’re gaining nutritionally,’ says Dunn, ‘if you’re cooking for yourself as an act of self-care or being cooked for, that’s a lovely thing to do during this time.’