Painful period cramps can range in intensity from a dull, achy sensation in the lower abdomen for 1-2 days, to debilitating belly and back pain, sometimes accompanied by nausea and vomiting. For many women, the cramping is intense enough to keep you from work, disrupt social plans, or keep you at home rather than being active or climbing mountains. If you’re looking for ways to treat your menstrual pain naturally, let me tell you how. I want you to be able to feel like your optimal, productive, creative and strong self no matter what day of the month it is. In previous articles, I’ve covered what foods to focus on, which herbs to choose, and now I want to discuss the best nutritional supplements to help reduce your period pain.

First and foremost, it’s important to be clear about what type of period pain (dysmenorrhea) you experience: primary, or secondary (read this article to learn the difference between the two). It is critical to ensure that you’re treating the pain with the right medicine. If you have secondary dysmenorrhea, you may need some help from your health care provider to explain your treatment options. For now, I want to highlight some nutrients that have been shown to be helpful in the treatment of primary dysmenorrhea. I like to use these nutrients in combination with herbs, castor oil packs, and sometimes acupuncture for a holistic approach to healing pain. Without further ado, here are 6 of my go-to nutritional supplements for period cramps:

Magnesium. Magnesium is an important mineral that helps us extract energy from food, make new proteins, maintain healthy bones, and keeps our muscles and nerves healthy. Adults should be aiming for about 320-450mg per day from food. Magnesium is helpful for recovery after exercise, muscle cramps, and similarly, menstrual cramps. One study demonstrated that taking a magnesium supplement starting a week before the period, for 2-5 months, helps to reduce the severity of period cramps. Magnesium supplements can come in several forms; I recommend magnesium glycinate. You can also increase your intake of this mineral from magnesium-rich foods, such as:

• Soy products, such as organic tofu, tempeh, or edamame
• Leafy green vegetables, particularly cooked spinach and swiss chard
• Cereals and grains, including quinoa and wheat germ
• Pumpkin seeds, almonds
• Black eyed peas
• Salmon

B vitamins. Taking a multi-B vitamin supplement can be helpful in reducing period pain. Specifically, thiamine (vitamin B1) and niacin (vitamin B3) have been shown to be helpful in reducing period cramps. Be forewarned that higher doses of niacin can cause flushing or warm sensation, known as the “niacin flush.” Speak to your Naturopathic Doctor about optimal dosing ranges for you. Food sources of B vitamins include:

• Green leafy vegetables
• Cereals, oatmeals and grains
• Nutritional yeast or vegemite
• Liver
• Mushrooms
• Tuna, salmon

Omega 3 fatty acids. Omega 3’s, particularly from fish oil or flax seed oil, help to inhibit the inflammatory prostaglandins, which are responsible for the cramping pain sensation of primary dysmenorrhea. Choose an omega 3 with a higher ratio of EPA to DHA. Always pick an omega 3 fish oil that comes from the refrigerated section of your supplement store, and keep it refrigerated at home. Alternatively, increase your intake of fish on a weekly basis, choose wild-caught rather than farmed, or use flax oil drizzled on meals.

Vitamin D. The recommendation for vitamin D intake is 400IU per day for infants, and 600-800IU per day for children and adults. However, many people in Canada have deficient or sub-optimal vitamin D levels in their blood. You can get your vitamin D tested through a blood test through your ND or GP. In women who are vitamin D deficient, correcting the deficiency with supplemented D can reduce menstrual cramps. I like to check my patients’ vitamin D status once every few years; it is very easy (and cheap) to correct deficiencies, when needed.

Vitamin E. Vitamin E is a collective term for a family of compounds that provide antioxidant properties. It helps with immune function, protects the liver and other cells from oxidative damage, and Vitamin E also increases the production of two enzymes that suppress arachidonic acid metabolism, leading to increased blood vessel dilation. Increased blood flow is helpful for the lining of the uterus when the muscles are in ‘spasm’, or cramping. A deficiency of vitamin E has been shown to increase PGE2, the inflammatory molecule responsible for painful periods. Supplementing with a safe dose of vitamin E can be one part of a comprehensive plan to help reduce cramps. Vitamin E can also be found in:

• Wheat germ
• Sunflower seeds and oil
• Almonds, hazelnuts and peanuts

Flavonoids. These are a large family of healthy compounds found in colourful fruits and vegetables, along side their vitamin-counterparts. One study showed that supplementing with a flavonoid tablet decreased dysmenorrhea by 50%. You can also increase your dietary intake of flavonoids by increasing your colourful fruits and vegetables, such as:

• Greens: kale, spinach, swiss card, romaine lettuce, broccoli
• Reds: tomatoes, red peppers, apples
• Oranges: yams, pumpkin, squash, carrots, peppers, citrus fruits
• Yellows: peppers, squash, citrus fruits
• Purples: dark berries, eggplant

If you have been struggling with monthly period pain that’s preventing you from living and functioning at your highest potential, let’s talk. This article contains some starting points for you; also check out my other articles for more dietary guidance and herbal options to help heal menstrual pain. My goal is to support you in feeling vibrant and energized, no matter what ‘time of the month’ it is.

Yours in Hormone Health,

Dr Kathleen Mahannah ND

References:

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

Moini A, Ebrahimi T, Shirzad N, et al. The effect of vitamin D on primary dysmenorrhea with vitamin D deficiency: a randomized double-blind controlled clinical trial. Gynecological Endocrinology 2016, Early Online: 1-4

Dieticians of Canada. www.dietitians.ca

Medscape (2017) Dysmenorrhea. obtained online from https://emedicine.medscape.com/article/253812-clinical

National Institute of Health: Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/