Health practitioners may prescribe herbs to treat a woman’s menstrual cramps. They are effective for pain relief and decreasing inflammation. Herbs are generally available as standardized dried extracts (pills, capsules, or tablets), teas, tinctures, or liquid extracts. You can mix most liquid extracts with your favourite drink.
Ginger (Zingiber officinale)
This is my number one favourite herb for cramps! Hands down. You probably already know about ginger’s anti-inflammatory action. However, did you know that studies have shown taking ginger capsules four times a day, starting three days before your period, works just as effectively as ibuprofen to treat period pain? It helps to relieve cramps by decreasing the production of the pain-causing prostaglandins, which constrict blood vessels and cause the uterus to contract. Those who experience cramps (if not due to issues like endometriosis or fibroids) have more of these bad prostaglandins that hurt, and ginger can help you feel a bit better. Ginger is also helpful for nausea, as a result, I love to take this herb when I experience cramping pain with nausea. You can increase ginger in your diet throughout the month. Here are a few ways to incorporate ginger into your dietary routine:
- Chop fresh ginger and add generously to your stir fry or as a topping to baked salmon with lemon or cilantro (NOM!)
- Drink fresh pressed juice with ginger, lemon, cucumber and other greens
- Make fresh ginger tea: Bring to a boil then simmer sliced fresh ginger root in a pot, covered, for 15 minutes, add sliced lemon for another 5-10 minutes, sweeten with some honey and drink daily
- Add a thumb-sized piece of fresh ginger to your smoothies in the morning
- Make a warming turmeric chai latte with a generous serving fresh ginger root (at least 2 teaspoons)
Cinnamon (Cinnamomum verum)
Cinnamon is a great anti-inflammatory herb for period pain, especially when taken the first few days of your cycle. One study demonstrated that an 840mg cinnamon capsule taken three times a day for the first three days of the menstrual cycle can reduce menstrual pain, nausea and vomiting. This is also an excellent herb for heavy or excessive bleeding. For those of us who experience both painful cramps and heavy bleeding, cinnamon is one of the best herbs. Of course, we want to be sure to understand why you’re experiencing these symptoms; hormone testing or other investigations into painful cramps and bleeding should always be the starting point if you’re really struggling.
You can take cinnamon the way the study above outlined, as well as increase this herb in your diet throughout the month by:
- Add 1 teaspoon of cinnamon to your morning coffee (NOM!)
- Double the cinnamon in baking recipes
- Sprinkle 1 or 2 teaspoons onto your morning cereal
- Add 1 teaspoon into your smoothie, along with ginger, greens, a banana, nut butter and almond milk
- Alternatively, you could boil a big batch of cinnamon tea for 20+ minutes to sip on throughout the day, which can also be useful for slowing a heavy flow. Cinnamon is known to improve insulin sensitivity as well, which is super important for hormone balance.
Chamomile (Matricaria recutita)
Chamomile is an all-around great herb for relaxation, and just because you can get it at the supermarket doesn’t mean it isn’t powerful. It helps to relieve cramps during your period. It’s always nice as a tea, but can be just as effectively used as a tincture. Sip two cups of tea per day for the week leading up to your period. You may benefit more if you drink it every month. Even the essential oil has pain-reducing properties, so if you’re someone who likes to make body care products at home, add it to a salve recipe.
Nettle (Urtica dioica)
Nettle is highly nourishing and rich in vitamins and minerals and protein — the superfood of the herb world. Because cramps are often associated with mineral depletion, nettles can help replenish them. Magnesium, in particular, is notable for its muscle-relaxing qualities and it reduces the painful prostaglandins as well. Nettle also protects the liver! If you’re wanting to start drinking nettle tea, you should know…it’s definitely…an acquired taste. I always like to blend with better-tasting herbs such as rose petals or even add a dash of manuka honey.
Chaste berry (Vitex agnus castus)
Chaste berry is the ripe, dried fruit of the chaste tree. Used medicinally, it stimulates the pituitary gland to regulate hormones and the menstrual cycle, improving the oestrogen:progesterone ratio. Thus, it can help with painful PMS symptoms. It’s also a liver tonic and aids in hormone detoxification. Chaste berry may interact with a number of medications, including chlorpromazine, haloperidol, levodopa, metoclopramide, olanzapine, prochlorperazine, quetiapine, ropinirole, risperidone. It may make birth control pills less effective.
Cramp bark (Viburnum opulus)
Certain herbs are known for their ability to decrease muscle ‘spasms’ and alleviate pain. The appropriately-named cramp bark is a lovely herb, usually taken as a tea, that helps to relieve these uterine muscle spasms. People who take diuretics (water pills) or lithium should ask their doctors before taking cramp bark.
Black cohosh (Actaea racemosa)
Black cohosh is another herb known for its ability to decrease muscle ‘spasms’ and alleviate pain. It also has a toning, strengthening and nourishing effect on the female reproductive system. The specifics as to how and why isn’t yet clear from a scientific perspective; however, using it for cramps and hormone imbalances have been found to be remarkably therapeutic. Taking 20-40mg of the standardised extract twice a day was found to work well. Black cohosh may interact with medications processed by the liver, including acetaminophen, atorvastatin, carbamazepine, isoniazid, methotrexate, and others.
Evening primrose oil (Oenothera biennis)
Many studies have found evening primrose oil to be effective at relieving symptoms of premenstrual syndrome (PMS). Its omega-3 and omega-6 fatty acids make it an anti-inflammatory solution that promotes hormone balance. You can usually find this in soft gel form for easy supplementation. People with a history of seizures should not take evening primrose oil. It can also increase the risk of bleeding, particularly in people who already take blood-thinning medications, such as warfarin, clopidogrel, or aspirin.
Dandelion root (Taraxacum spp.)
Another one of my fave herbs – the humble dandelion weed! The root of this yellow flower primarily works on the liver, which has over 500 jobs to do in the body. What does the liver have to do with your menstrual cycle? One of its main jobs is detoxification, and through that process, we eliminate waste like excess hormones through sweat, urine, and bowel movements. A sluggish liver and digestion, can lead to oestrogen dominance when these systems are overburdened, which causes PMS symptoms and other more serious issues if left untreated. If you’re going to make tea out of the dandelion root, you’ll need to boil it for 20+ minutes to extract all the good stuff, or you can buy it in teabags. It’s also available as a tincture.
Turmeric (Curcuma longa)
Turmeric is one of the herbs with anti-spasmodic properties known to decrease pain and intensity of periods which alleviate cramping. Turmeric’s pain-relieving abilities are extremely helpful for the abdominal, lower back, and often, full-body pain that often accompanies periods. Turmeric can increase the risk of bleeding, particularly in people who already take blood-thinning medications, such as warfarin and aspirin. People with gallstones or gallbladder problems especially should ask their doctor before using turmeric.
Fennel (Foeniculum vulgare)
A herb with a liquorice-like taste and celery-like crunchy texture, fennel contains anethole (a compound with anti-spasmodic effects) that may help to ease menstrual cramps in some people. Preliminary studies suggest fennel may reduce the severity of symptoms. When your period starts, you can take 30mg of fennel extract four times a day for three days.
Motherwort (Leonurus cardiaca)
Motherwort is another one of the anti-spasmodic herbs used for painful cramps and the anxiety that may arise as a result. It contains compounds that stimulate the release of oxytocin (our “love” hormone) and is a uterotonic, meaning it “tones” the uterus to help reduce future cramps. It can also stimulate blood flow if menstruation is delayed. It’s often taken as a tincture but you can purchase loose herb to make tea.
Skullcap (Scutellaria lateriflora)
As hardcore as it sounds, this is actually a pretty relaxing herb. It’s anti-inflammatory, mineral-rich, muscle-relaxing, and slightly sedative, with anti-spasmodic qualities too.
Don’t Forget!
If you’re considering using herbs (or other forms of alternative medicine or specific diets or foods) for menstrual cramps, it’s important to talk with your doctor first to weigh the pros and cons. If you have severe menstrual cramps, it could be a sign of problems that need to be assessed by your doctor.
This website does not provide medical advice. It is for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on The Imperfect Cactus website. If you think you may have a medical emergency, immediately call your GP or dial 999.
Kelly Winter is a self-care guru from Stockport, Cheshire. You can contact her here at www.theimperfectcactus.com, on Instagram (@TheImperfectCactus), Facebook (@TheImperfectCactus) or Twitter (@ImperfectCactus). ‘The Guide to Boosting Self-Esteem‘ is Kelly’s debut self-help guide which is available on Amazon.