If you experience menstrual cramps or other PMS symptoms, you know how annoying, painful, and even disruptive they can be.
The lack of safe and natural solutions for this monthly problem is even more annoying.
Sure, you could take the day off and/or pop an over-the-counter pill or contraceptive, but if you’re looking for additional support, you may not know where to start.
Fortunately, many natural solutions for menstrual cramps don’t involve getting behind at work or relying on potentially harmful medication every month.
In this article, you’ll learn over 18 natural options to help with occasional or mild to moderate menstrual cramps and other PMS symptoms such as backache, mood swings, sleep issues, breast tenderness, and more.
Are Menstrual Cramps Normal? Yes and No…
Menstrual cramps affect most women and menstruating people at some point in their child-bearing years, with more than half of women reporting cramping.REF#2924
Although many doctors and women’s health experts say this is normal to some degree, others disagree and believe women should not have to have painful periods.
In general, menstrual cramps that are mild to moderate and allow you to continue with regular activities aren’t cause for concern.
These “normal” cramps and other menstrual symptoms, like cravings, mild mood swings, back pain, etc., may respond well to the natural solutions discussed here.
Very painful or debilitating cramps, alone or with other symptoms, may indicate a medical condition like endometriosis or PCOS.
The information in this article is not intended for those with a medical condition.
If your cramps are severe or you suspect a deeper issue, always check with your doctor or healthcare practitioner.
Regardless, no one should have to suffer from painful periods, so let’s get started examining some natural solutions to help.
1: Eating A Plant-Based, Mediterranean-Style Diet May Improve Menstrual Cramps
There is plenty of anecdotal evidence that changes in diet, such as eliminating processed foods or certain trigger foods, can improve one’s menstrual cycle.
But what does the science say about the best diet for menstrual cramps?
Although various experts recommend different dietary changes for improved reproductive health, there is evidence that a Mediterranean-style diet can help alleviate menstrual cramps and other PMS symptoms.
One Spanish study followed over 300 women with menstrual complaints as they embarked on a Spanish-style Mediterranean diet.
The Mediterranean diet varies from region to region. It emphasizes fresh local foods, fish and seafood, whole grains, legumes, plenty of olive oil, lots of fruits and vegetables, moderate alcohol consumption, and limited dairy products, sugar, red meats, and processed foods.
Researchers found the diet positively affected the women’s menstrual cycles, with those who stuck to it experiencing shorter periods, lighter flow, and less menstrual cramping.
How does this help?
Experts have different theories, ranging from the hormone REF#2925 and hydration benefits of eating more fruits and vegetables to the inflammatory-response benefits of the omega-3 fatty acids in olive oil and fatty fish.
More research is needed, but it appears eating a healthy, whole-foods diet rich in plant foods and limiting processed foods, red meat, and excess dairy may improve menstrual cramps.REF#2926
2: St. John’s Wort for Emotional Support and PMS
A few small studies suggest St. John’s Wort may support a healthy period by possibly reducing physical and behavioral symptoms of premenstrual syndrome (PMS)REF#2927 REF#2928
The mechanism of action behind St. John’s Wort isn’t established. However, its supportive effects on feel-good neurotransmitter production, like serotonin and dopamine, may play a role.*
Note: There are some reports of adverse effects with St. John’s Wort while using some medications – ask your doctor about using St. John’s Wort while on prescription medications.
3: Cramp Bark for Menstrual Cramps
Cramp bark has been a cherished herb among traditional herbalists for easing menstrual cramps.
Although the research on its efficacy is sparse, some evidence suggests one of its active plant compounds, methyl salicylate, may have an antispasmodic effect on the uterus.REF#2929
Cramp Bark has also been shown to be potentially effective for supporting endometrial health and function, although more robust studies are needed.REF#2930
Traditional herbalists, midwives, and practitioners often recommend drinking several cups of Cramp Bark daily to ease menstrual cramps*.
You can also find it in tinctures and capsules, alone or combined with other supportive herbs.
4: Stay Hydrated To Reduce Cramping
We’re constantly being told to “drink more water” for various health benefits—but did you know it could help your period?
Research has shown even mild dehydration can contribute to blood vessel constriction, resulting in menstrual cramps.REF#2931
One small study of female adolescents found that regular consumption of water decreased menstrual cramping and reduced heaviness of flow.REF#2932
More research is needed, but it appears staying hydrated may help reduce menstrual cramps.
Bonus tip: Herbal teas, including those made with the herbs discussed in this article, count toward your daily water intake.
5: Ashwagandha for Menstrual Comfort, Sleep, and Mood
Ashwagandha, also known as Indian Ginseng, Winter Cherry, or Withania somnifera, is an ancient plant used extensively in Ayurveda (the traditional medicine of India) for over 3,000 years.
Research and traditional use suggest Ashwagandha offers several potential benefits for women’s health and menstrual cycles, including:
- Supporting various aspects of sexual function REF#2933
- Promoting normal thyroid function REF#2934
- Promoting better sleep quality, efficiency, latency (the time it takes to fall asleep), duration, and efficiency REF#2935 REF#2936 REF#2937
- Helping with occasional anxiety and mood support REF#2938
- Reducing stress and supporting resilience REF#2939
Ashwagandha’s beneficial effects on PMS and female hormone function is likely due to its effects on the HPA (hypothalamus pituitary adrenal) axis, which regulates various aspects of stress response and hormonal function.
More research is needed.
However, if you’re looking for a multi-purpose tonic to support you before and during menstruation, Ashwagandha may be an excellent option.
6: Magnesium For Pain & Help With Cravings
Magnesium has been praised for its benefits to women’s health.
For example, many women swear by their nightly magnesium “cocktail” or topical magnesium creams for promoting healthy sleep and reducing stress.
Preliminary research has shown a connection between magnesium supplementation—taken prophylactically and during cramping—and reduced menstrual cramping, but more research is needed.REF#2940
Many experts also recommend increasing magnesium-rich foods or taking a magnesium supplement to reduce those monthly chocolate cravings.
The theory is that we crave chocolate because it is a natural source of magnesium, especially dark chocolate.
Therefore, when our magnesium stores are low, we crave magnesium-rich foods…especially mood-boosting chocolate!
Although research has yet to support the magnesium-chocolate-cravings connection, many swear magnesium has helped them conquer their chocolate cravings.
7. Cinnamon, Fennel, and/or Ginger for Menstrual Cramps and Period Duration
A systematic review and analysis of nine randomized controlled trials including 647 patients looked at the efficacy of Cinnamon, Fennel, and Ginger for their effects on menstrual cramps.
All three herbs were associated with a reduction of menstrual pain, with Cinnamon also shortening the duration of pain.REF#2941
The authors note more research is needed.
The active plant compounds in these herbs, such as antioxidants that support normal inflammatory response, are likely the source of these potential benefits.
The antioxidants in Ginger, for example, have been shown to help with menstrual cramps REF#2942 and other types of minor pain management in other studies.REF#2943
And other studies have shown Cinnamon may help reduce menstrual cramping.REF#2944
8. Hydrotherapy for Cramps and Relaxation
Hydrotherapy is a therapeutic practice that uses water of varying temperatures to transfer heat, energy, and minerals to promote physical, mental, and emotional well-being.
Soaking in a mineral spring, a hot tub, an Epsom salt bath, or doing a cold plunge are all examples of hydrotherapy.
Soaking in a hot bath or alternating hot and cold packs is also a home remedy for easing menstrual cramps and other types of pain.
An Indian study from a nursing college found hydrotherapy had a significant positive impact on menstrual pain in adolescent girls.REF#2945
How does hydrotherapy help with cramps?
See: What Is Hydrotherapy? Benefits, Techniques, & Costs for the details on how the buoyancy, temperature, hydrostatic pressure, and mineral content of water can help reduce pain and cramping and promote greater mobility.
9. Aromatherapy Massage & Essential Oils For Cramps
Many essential oil blends are available to support menstruation and ease discomfort. But which oils work the best for menstrual cramps?
Studies suggest a combination of massage with specific essential oils may yield the best results.REF#2946
Lavender, either used as a massage oil or inhaled, has been shown to potentially help with cramps and reduce menstrual bleeding.REF#2947 REF#2948
Clary Sage and Marjoram have also been shown helpful in a randomized, double-blind trial,REF#2949 and Rose essential oil has been shown to decrease pain better than placebo.REF#2950
Peppermint and Ginger essential oils used for abdominal massage have also been shown effective for reducing cramps and improving digestive function, and Peppermint helped shorten the duration of menstruation.REF#2951
Most studies have been conducted on the effects of aromatherapy massage.
However, many people report positive benefits from inhaling essential oils or using them with hydrotherapy.*
10. Acupuncture For Menstrual Cramps, PMS, and Overall Reproductive Function
Traditional Chinese Medicine has been used for centuries to support various aspects of women’s health.
Acupuncture, a central component of Traditional Chinese Medicine, has many benefits, including helping with menstrual cramps, PMS, and more.
Although the research behind acupuncture for menstrual cramps is still emerging, one study published in the Journal of Obstetrics and Gynecology observed the effects of weekly acupuncture sessions given to 44 women for three menstrual cycles.
The researchers followed the women for one year and observed a 41% reduction in analgesic medication use by the women who received real acupuncture.REF#2952
Many health-conscious women and menstruating people rely on acupuncture to help with their monthly cycles, and treatment plans vary.
For more information on the benefits of acupuncture and how it works, check out: Should You Try Acupuncture for Sleep, Pain, or PMS? Here’s What The Research Says.
11. Dong Quai
Dong Quai, also known as Angelica sinensis or Dang Gui, is an herb used in Traditional Chinese Medicine to support menstruation and other aspects of female reproductive function.*
Although more research is needed to understand how Dong Quai may help with menstrual cramps, scientific reports have revealed it contains active plant compounds, such as antioxidants, that may support inflammatory response. Dong Quai also possesses antispasmodic activity.REF#2953
Dong Quai is a common addition to many traditional Chinese herbal formulas for menstruation support.
To learn more, see: Discovering Dong Quai: History, Health Benefits, Uses, and Side Effects.
12. Turmeric & Boswellia
Turmeric, also known as “Indian Saffron,” is one of the most studied spices on the planet.
Turmeric and its main active plant compound, the antioxidant Curcumin, have been the subject of various studies related to pain and inflammatory response.
They have also been studied in women with menstrual cramps with encouraging results.
For example, an Iranian study found Curcumin to be effective in reducing the pain and duration of menstrual cramps.REF#2954
Another double-blind placebo-controlled study of a Turmeric-Boswellia-Sesame formula suggested similar results, with authors concluding it was a safe and naturally effective alternative for relief of menstrual cramps.REF#2955
Although not related directly to menstrual cramps, the combination of Turmeric with Boswellia (aka Frankincense) has been shown to be effective in managing many types of minor aches and pains.REF#2956 REF#2957
Turmeric and Curcumin supplements are widely available. You can also get a tasty daily dose through Golden Milk mixes or cooking with Turmeric.
Note: Studies have shown consuming Turmeric with Black Pepper (also known as Piperine) can enhance the absorption of Curcumin by 2,000%! REF#2958
Therefore, always look for supplements that contain Black Pepper, and include Black Pepper in your Turmeric-based recipes for maximum benefit.
13. Valerian for Menstrual Cramps and Sleep
Valerian is an herb best known for its sleep support benefits*.
However, research suggests it may also help with menstrual cramps.
Studies suggest Valerian may have an antispasmodic effect on the uterus, which may help with menstrual cramps.REF#2959
Plus, Valerian may help with sleeplessness and stress associated with the hormonal changes of menstruation.
Note: Since Valerian has natural sedative properties, it is best to take it before bed to avoid drowsiness.
14. Vitex, aka Chastetree or Chasteberry for PMS, Menstrual Cramps, Breast Tenderness, & More
Vitex, also known as Chastetree, Chasteberry, or Agnus Castus, is a staple in traditional herbalism for supporting menstruation.
Various studies have been done to test the effectiveness of Vitex Berry for PMS symptoms.
For example, in one study of 1,634 patients suffering PMS symptoms, including depression, anxiety, craving, and hyperhydration, 93% of patients reported a decrease in the number of symptoms or no symptoms after three months of taking Vitex berry extract.REF#2960
Research suggests Vitex may work by supporting normal prolactin levels (prolactin is the hormone that allows women to make breast milk and is involved in other aspects of female reproductive function).REF#2961 REF#2962
Normal prolactin levels are associated with fewer PMS symptoms, including breast tenderness.
More research is needed to verify Vitex Berry’s effects. However, many herbalists, women, and menstruating people rely on Vitex to support them during menstruation.
15. TENS Machine
If you’re looking for a drug-free way to reduce menstrual cramps quickly, a TENS machine may help.
TENS, which stands for Transcutaneous Electrical Nerve Stimulation, is a battery-operated device that helps manage minor pain via mild electrical impulses.
Adhesive electrodes are attached to the skin, which release electrical impulses that help block pain signals via the nervous system while flooding the body with endorphins.
TENS devices have been used and studied for various types of pain, including: REF#2963
- Period pain
- Labor pain
- Joint pain
- Muscular pain (such as back and neck)
- Post-operative pain
Research suggests TENS therapy may work on menstrual cramps, provided the device is used on the correct setting/frequency and the electrodes are placed correctly.REF#2964
TENS devices are available to consumers through various vendors and are used in clinical settings.
Note that some people, including pregnant women, those with epilepsy, and people with heart disease or certain implants, should not use a TENS unit without asking their doctor first. You also should never use a TENS unit on certain areas of the body, such as the neck and head.
16. Yoga
It has long been established that physical activity can help with PMS and other menstrual challenges.
However, yoga may have a leg-up when addressing menstrual cramps.
Studies have shown practicing yoga may provide statistically significant improvements in PMS for adults and adolescents, including for: REF#2965 REF#2966
- Physical pain/Menstrual cramps
- Sleep
- Concentration
- Negative feelings
- Social relationships
- Work capacity
- Overall Quality of Life
Is one type of yoga better than another for menstrual cramps? More research is needed to answer that question.
However, results of a randomized clinical trial indicate the yoga poses Cobra, Cat, and Fish provided significant pain relief—intensity and duration–-in the experimental group.REF#2967
These studies suggest yoga can be helpful when practiced proactively and in the moment to relieve menstrual cramps.
17. Chamomile for PMS, Menstrual Cramps, and Emotional Well-Being
A recent review of twenty-seven studies found various phytochemicals in Chamomile may be helpful for PMS.
This is likely due to its potentially beneficial effects on inflammatory response, cramping, and emotional well-being, and relaxation-inducing properties.REF#2968
Another review compared the effects of Chamomile versus NSAID and Fennel. Results of the studies suggested Chamomile may be more effective for menstrual cramps than NSAID.REF#2969
This study also showed Chamomile was more effective for abdominal and pelvic discomfort and emotional well-being than Fennel, although Fennel was shown potentially more beneficial for fatigue and lethargy.
For more information on Chamomile, check out: How To Use Chamomile: Benefits, Usage, History, & Side Effects.
18. Red Raspberry Leaf Tea as a Female Tonic
Although the evidence supporting its use for PMS and menstrual cramps is limited, Red Raspberry Leaf tea has been a cherished female tonic in traditional herbalism for years.REF#2970
Red raspberry leaves contain various antioxidants and essential nutrients which may support the female body and reproductive system.
It’s also been studied for its positive effects during pregnancy, including reducing nausea and supporting labor and delivery.REF#2970
Red raspberry tea is widely available in natural foods stores and tastes similar to black tea.
Although there is no standard recommendation, herbalists typically recommend several cups a day throughout the month for best results.
How to Choose the Best Natural Solution(s) for Your Menstrual Cramps
With so many natural (and empowering!) options for menstrual cramps and PMS, it can be hard to determine where to start.
Ultimately, the best herbs and lifestyle practices for you will depend on your individual goals, health concerns, history, lifestyle, current medications, supplements, and many other factors.
Menstrual cramps, even mild or moderate ones like we’ve discussed here, can also be a sign of a deeper issue.
Therefore, it’s best to speak with your doctor or integrative healthcare practitioner to determine the best combination of herbs and lifestyle changes.
If you’re healthy and ready to try some things in the meantime, consider what would be easiest for you to implement and stick to.
Natural solutions, including herbs, movement, dietary changes, etc., typically take some time to produce desired results. So be sure you choose an option you can commit to for several weeks or months.
Many women and menstruating people also achieve better and faster results by combining several strategies.
For example, combining a few changes in diet with a couple of herbs that address your most pressing concerns (Vitex and Ashwagandha, for example) and doing yoga provides a multi-targeted approach.
However, if you don’t have the time, knowledge, or resources to experiment, seeing an acupuncturist who can provide acupuncture and a custom herbal formula may be the best approach.
And if you need something that will work quickly, a TENS machine, booking an aromatherapy massage, or trying out some hydrotherapy practices may be the best course of action.
Choosing the highest quality from a source you trust is critical if you're keen on trying herbs for menstrual cramps.Browse our blog for more information on natural menstruation support and herbs for women’s health.