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The Best Herbs for Period Cramps

The Best Herbs for Period Cramps

Painful period cramps, otherwise known as dysmenorrhea, affect about 50% of women. You don’t have to suffer through this pain — natural treatments through food, herbs, and specific nutrients can help decrease or resolve the discomfort you experience at ‘that time of the month’.


If you haven’t already checked out my first article explaining the importance of a correct diagnosis, and what foods to focus on to support your monthly cycle, check it out here. In this article, I want to share with you the best herbs for period cramps, or more specifically, for primary dysmenorrhea.


Using botanical medicine is one of my favourite ways to support women in their hormone health. The gentle, safe and effective compounds found in these amazing plants have been used for hundreds of years in some cultures, and I’m pleased to see that scientific studies are being performed more frequently to help understand this medicine that nature has provided us with. Below are some of my favourite research-supported, and traditional herbs for menstrual pain.


The Best Herbs for Period Cramps


Ginger. This is my #1 favourite herb for cramps. One study demonstrated that giving ginger capsules four times a day, starting 3 days before the period, works just as effectively as ibuprofen to treat menstrual pain. I have seen some impressive improvements in cramping pain using this warming herb. Ginger is also helpful for nausea, so I love to recommend this herb specifically for women who experience cramping pain with nausea, vomiting, and bloating associated with period onset. Aside from utilizing ginger capsules, you can also 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
  • 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
  • Replace your second coffee of the day with ginger tea bags, in a pinch
  • Make a warming turmeric tea latte with a generous serving fresh ginger root (at least 2 tsp)


Cinnamon. One study demonstrated that a cinnamon capsule taken 3 times a day for the first 3 days of the menstrual cycle can reduce menstrual pain, nausea and vomiting. This is also an excellent herb for heavy or excessive bleeding. For my patients who experience both painful cramps and heavy bleeding, cinnamon is one of my go-to 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 is always the starting point for my patients.


You can take cinnamon the way the study outlined, as well as increase this herb in your diet throughout the month:


  • Add 0.5 tsp cinnamon to your morning coffee (delicious)
  • Double the cinnamon in baking recipes
  • Sprinkle 1-2 tsp onto your morning oatmeal
  • Add 1 tsp into your smoothie, along with ginger, greens, a banana, nut butter and almond milk (try this hormone balancing smoothie recipe)


Peppermint oil. One study demonstrated that peppermint oil capsules taken once a day for 3 days when the period starts can reduce pain severity as much as the painkiller it was compared to.


Anti-spasmodic herbs. Certain herbs are known for their ability to decrease muscle ‘spasms’ and alleviate pain. A few are specifically indicated for uterine muscle spasms. The appropriately-named Crampbark is a lovely herb to help relieve these uterine muscle spasms. Others include block cohosh, skullcap, wild yam and black haw. These herbs can be combined into a customized liquid herbal formula called a ‘tincture’. I’ll often include ginger as part of a tincture as well. Generally I suggest that my patients start taking this tincture a few days before their cramps are due to begin. Speak to a Naturopathic Doctor or a registered herbalist for a customized herbal treatment that is most appropriate for you.


Uterine tonic herbs. These herbs have a toning, strengthening nourishing effect on the female reproductive system. The specifics as to how and why they work isn’t yet clear from a scientific perspective; however, incorporating these herbs into a thorough treatment plan for cramps and hormone imbalances have been remarkably therapeutic. A few examples of herbs from this family include black cohosh, don quai, and partridgeberry.


What else can you do to reduce pain?


Firstly, read more about how nutrition can help reduce inflammation and pain. Take advantage of the comfort of heat using a hot water bottle and a castor oil pack when the cramps begin. Acupuncture is another wonderful treatment that you can do to help reduce menstrual pain and balance hormones. Lastly, be sure to speak to your Naturopathic Doctor to ensure that your monthly pain isn’t due to some other cause (ovarian cysts, endometriosis, etc.)


You may also be interested in the following article:


If you are looking for additional support, sign up below to be notified more articles come out; or, contact me to schedule a consultation if you want to resolve your period pain, once and for all.


Yours in health,


Dr. Kat

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References:


Ozgoli G, Goli M, Moattar F. Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. J Alternative and Complementary Med 2009; 15(2):129-132.


Abaraogu UO1, Tabansi-Ochuogu CS (2015) Acupressure Decreases Pain, Acupuncture May Improve Some Aspects of Quality of Life for Women with Primary Dysmenorrhea: A Systematic Review with Meta-Analysis. J Acupunct Meridian Stud. Oct;8(5):220-8. doi: 10.1016/j.jams.2015.06.010. Epub 2015 Jun 20.


Gaby, A. (2013) Textbook of Nutritional Medicine. Chapter 221: Dysmenorrhea.

Jaafarpour M, Hatefi M, Najafi F, Khajavikhan J, Khani A. The effect of cinnamon on menstrual bleeding and systemic symptoms with primary dysmenorrhea. Iran Red Crescent Med J. 2015;17(4):e27032.


Masoumi S, Asi H, Poorolajal J, et al. Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid: A double blinded randomized crossover study. Iran J Nurse Midwifery Res 2016;21(4):363-367.


Thaina P et al (2009) Uterine relaxant effects of Curcuma aeruginosa Roxb. rhizome extracts. J Ethnopharmacol. 2009 Jan 30;121(3):433-43. doi: 10.1016/j.jep.2008.10.022. Epub 2008 Nov 5.


Medscape (2017) Dysmenorrhea. obtained online from


https://emedicine.medscape.com/article/253812-clinical

All content found on this website was created for informational and general educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your primary care provider or other qualified health professional with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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