'This is the cheat code!': Women are eating raw carrots for period pain. Does it work? Kind of.
Stuck in bed with period cramps? Over-the-counter painkillers just aren’t doing the trick? Some say this natural food may be the fix.
Raw carrots are all the rage among social media users who claim that the vegetable can prevent menstrual cramps and pain by reducing the body's estrogen levels.
“Eating raw carrots every day has helped my periods significantly!! I haven’t gotten cramps once. This is the cheat code girls!!!” one X user wrote, amassing 8.1M views.
“I tell all the women in my life to eat carrots,” another replied.
Experts say there is a grain of truth to the claim − but with a lot more nuance.
Carrots are a good source of vitamin A (as beta-carotene), fiber, magnesium and potassium, and are low in calories and fat – all nutritional properties that contribute to overall health.
But there is limited scientific evidence that eating raw carrots directly alleviates period pain or cramps, explains Dr. Thaïs Aliabadi, MD, OB-GYN, Co-Host of SHE MD and Co-Founder of Ovii.
“Promoting carrots as a cure-all can be misleading and may distract from other effective strategies for menstrual health, like balanced nutrition, exercise, hydration, and stress management,” says Caroline Thomason, RD, CDCES, a dietician based in Washington, DC.
Can raw carrots help you detox excess estrogen?
The short answer: Yes, but not directly.
Estrogen is an important hormone that regulates the reproductive system, and estrogen levels rise and fall throughout the menstrual cycle. High estrogen levels can disrupt reproductive processes and cause irregular periods, reduced sex drive, worsening of premenstrual syndrome (PMS) and hormonal acne, according to Cleveland Clinic and Healthline.
When it comes to period cramps, significantly painful periods "aren't normal" and could be a sign of endometriosis, Aliabadi says.
"If you have painful periods, consult with your physician," she adds. "Other lifestyle factors and treatments have been proven to help, such as anti-inflammatory foods, exercise, stress management, and medical treatments like ibuprofen or hormonal therapies."
No one food can completely resolve or eliminate period pain or cramps, but raw carrots can help support your body’s natural detox process, Thomason says.
“Raw carrots are high in fiber, particularly soluble fiber, that supports hormone balance by binding to estrogen in the digestive tract and promoting its excretion (through stool),” she explains. “This process is part of the body’s natural hormone metabolism and excretion, which happens whether you eat carrots or not.”
Vitamin A also can support the liver, which plays a role in metabolizing and eliminating excess hormones, according to Aliabadi. "In that sense, a healthy liver function could support overall hormone balance, but carrots alone won’t 'detox' estrogen," she says.
Other fiber-rich foods like leafy greens, oats, beans and whole grains can also help support hormone balance over time, especially for those who are estrogen-dominant (relative to progesterone levels) or have conditions related to hormone imbalance, according to Thomason.
Hormonal imbalances unrelated to menopause or medication, such as birth control, may be caused by polycystic ovarian syndrome (PCOS), a hormonal disorder affecting 8%-18% of reproductive-aged women, and should be treated by a physician.
Can magnesium levels in carrots reduce period cramps?
The short answer: Not significantly.
Magnesium is known for its muscle-relaxing properties and can help alleviate cramps, but the evidence for its effectiveness is very limited. And while carrots contain some magnesium, they are not as rich as foods like dark leafy greens (such as spinach and kale), almonds, whole grains or pumpkin seeds, according to Thomason.
The suggested amount of magnesium for women is 310-320 mg per day, per Healthline. A medium-sized raw carrot (about 58 grams) contains approximately 7.32 mg of magnesium, whereas one cup of raw spinach has 24 mg.
“No single food can provide a magic bullet for period pain relief,” Thomason says. “Instead of putting one food on a pedestal, like carrots, focus on the basics like getting a variety of fruits and vegetables, exercising regularly and drinking plenty of water.”
Spreading misinformation or exaggerating claims about natural remedies can also cause people to rely on unproven methods to treat their symptoms, Aliabadi explains: "This could delay proper care, especially if individuals continue to suffer from severe cramps or other menstrual issues without addressing them with appropriate medications or lifestyle adjustments."