Natural Relief: 9 Herbs for Menstrual Cramps

Learn how to use natural herbs to reduce your menstrual cramps and get the relief you need.

Herbs for Menstrual Cramps
Herbs for Menstrual Cramps

Menstrual cramps can be a monthly ordeal for many women, often causing discomfort and pain that can interfere with daily activities. While over-the-counter medications are commonly used to alleviate these symptoms, an increasing number of women are turning to natural remedies for relief. In this article, we'll explore nine herbs that have been traditionally used to ease menstrual cramps, offering a more holistic approach to managing your period pain.

Key Takeaways:

  • Discover nine natural herbs that can provide relief from menstrual cramps.
  • Understand how each herb works and the best way to use them for maximum benefit.
  • Learn about the potential side effects of using over-the-counter medications for menstrual pain.

Drawbacks of Over-The-Counter Painkillers for Menstrual Cramps

While over-the-counter painkillers can provide temporary relief from the discomfort of menstrual cramps, they also come with a number of potential drawbacks. For one, they can cause side effects such as stomach upset, heartburn, or a feeling of lightheadedness. Long-term use of these medications can also lead to more serious health issues such as liver damage, kidney problems, or an increased risk of heart attack and stroke. Additionally, these painkillers merely mask the symptoms of menstrual cramps, without addressing the underlying cause. This is why exploring natural remedies, such as herbs, can be a safer and more holistic approach.

How to Use Herbs for Menstrual Cramps

There are several ways to incorporate herbs into your routine for natural relief from menstrual cramps.

  1. Tea: One of the easiest ways to consume medicinal herbs is by brewing them into a tea. You can steep the herbs in hot water, strain, and drink a few cups a day. This method is ideal for herbs such as chamomile, ginger, or cramp bark.
  2. Tinctures: Tinctures are concentrated herbal extracts typically mixed with water or juice. Tinctures can be used to deliver a potent dosage of the herb. You can add a few drops of the tincture to a glass of water or juice.
  3. Capsules/Pills: Many herbs are also available in capsule or pill form. This option is convenient for those who prefer not to taste the herbs.
  4. Topical Applications: Some herbs can also be used topically as oils or creams. They can be massaged into the lower abdomen to help alleviate menstrual pain.

Remember, it's important to consult with a healthcare professional before starting any new herbal regimen. Everyone's body is different, and what works for one person may not work for another.

Herbs for Menstrual Cramps


Ginger is a potent herb known for its anti-inflammatory properties. It works by inhibiting the body's production of prostaglandins, a group of substances that are associated with pain and inflammation, which are commonly elevated during menstruation. By curbing the production of these compounds, ginger can effectively alleviate the pain and discomfort of menstrual cramps. Additionally, it's renowned for its anti-nausea effects, making it particularly beneficial for those who experience stomach upsets during their period. To use ginger, you can steep fresh or dried ginger in hot water to create a soothing tea, or incorporate it into your meals for a more holistic approach.


Chamomile is another herb that is highly effective in managing menstrual cramps. Known for its calming and anti-inflammatory properties, chamomile can help soothe the muscles of the uterus, thereby easing the spasms that cause pain. Additionally, it aids in reducing anxiety and stress levels that are often heightened during menstruation, promoting a sense of calm and well-being. Chamomile can be consumed as a tea - just steep chamomile flowers in hot water for a few minutes, strain, and enjoy. Its mild, slightly sweet flavor makes it an enjoyable and relaxing beverage. Alternatively, chamomile essential oil can also be used in aromatherapy or diluted and applied topically to the lower abdomen for relief.

Red Raspberry Leaf

Red Raspberry Leaf is another herb that has garnered recognition for its effectiveness in reducing menstrual cramps. This herb is a rich source of fragarine, a compound that helps to tighten the muscles in the pelvic area, including the uterus, which can help to alleviate menstrual cramps. Moreover, it is also high in iron, making it beneficial for women who experience heavy periods as it can help replenish lost iron and prevent anemia. To use Red Raspberry Leaf, you can prepare it as a tea by steeping the leaves in hot water for about 15 minutes. Drinking this tea can provide significant relief from menstrual discomfort.


Fennel is yet another herb that has proven beneficial in reducing the symptoms of menstrual cramps. Fennel seeds contain anethole, a compound that has anti-spasmodic properties. This helps to relax the muscles in the uterus, thus relieving the painful cramping often experienced during menstruation. Clinical studies have shown that fennel can be as effective as non-steroidal anti-inflammatory drugs for pain relief, without the associated side effects. To harness the benefits of fennel, you can crush its seeds and steep them in hot water to create a tea. Drinking one or two cups of this tea a day, a few days before and during the menstrual cycle, can provide significant relief.


Cinnamon is not just a flavorful spice, but it also offers surprising benefits to alleviate menstrual cramps. This fragrant herb is rich in anti-inflammatory and anti-spasmodic properties, which work to relax uterine muscles and decrease the intensity of painful cramps. Additionally, cinnamon is known to help regulate irregular menstrual cycles and reduce heavy menstrual bleeding, further contributing to its utility for menstrual discomfort. It can be consumed in several ways – as a tea prepared by boiling cinnamon sticks in water, added to meals for flavor, or as a supplement in capsule form.


Peppermint is another herb that can be used to alleviate menstrual cramps effectively. It contains a compound called menthol, which has anti-spasmodic effects that can relax the muscles of the uterus. This can help to ease the painful menstrual cramping. Besides, peppermint has been found to have analgesic properties, providing natural pain relief. Its uplifting aroma can also help combat fatigue and mood swings, which are common symptoms of menstruation. To garner the benefits of peppermint, you can prepare a tea by steeping fresh or dried peppermint leaves in hot water. Additionally, peppermint essential oil can be diluted with a carrier oil and massaged onto the abdomen to provide topical relief.


Boswellia, also known as Indian frankincense, is an herbal extract taken from the Boswellia serrata tree. Renowned for its anti-inflammatory, analgesic, and anti-arthritic properties, Boswellia could also be beneficial in relieving menstrual cramps. The herb works by inhibiting the production of the leukotrienes, substances that can trigger inflammation in the body, thereby reducing pain and discomfort during menstruation. Boswellia can be consumed as a supplement, available in capsule or tablet form, or used as an essential oil.

Cramp bark

Cramp bark, scientifically known as Viburnum opulus, is an herb that is well-regarded for its ability to mitigate menstrual cramps. It derives its name from its traditional use as a remedy for cramps and spasms. The compounds found in Cramp bark work by relaxing the muscles, particularly those in the uterus, which can help to alleviate menstrual pain. It is most commonly consumed as a tea: simply steep Cramp bark in boiling water for about 15 minutes, strain, and drink. Alternatively, it is available in the form of tinctures and capsules.


Dill, scientifically named Anethum graveolens, is another herb traditionally used to alleviate menstrual discomfort. Its antispasmodic properties can help reduce uterine contractions often associated with menstrual cramps. Moreover, the herb is known for its calming effects, which can also help soothe anxiety and stress that often accompany periods. Dill can be used by making a tea from its seeds or leaves, by simply steeping them in boiling water for about 10-15 minutes. You could also incorporate dill into your meals to benefit from its therapeutic properties.

Frequently Asked Questions

1. Can these herbs interfere with my current medication?

Some herbs can interact with prescription or over-the-counter medicines. Before adding any new herb to your regimen, it is always advisable to consult with your healthcare provider or a knowledgeable herbalist.

2. How long will it take for these herbs to reduce menstrual cramps?

The effectiveness of these herbs can vary from person to person. Some people may experience immediate relief, while others may take a few menstrual cycles to see a significant reduction in pain.

3. Can I take all these herbs at once for my menstrual cramps?

It's not recommended to start all the herbs at once. It's better to start with one herb and see how your body reacts to it. If it suits you and provides relief, you may consider adding another herb. Always remember to consult your healthcare provider before starting any new herbal remedy.

4. Are these herbs safe for everyone?

While these herbs are generally safe for most people, they may not be suitable for those with certain health conditions or for pregnant or nursing individuals. Always consult with a healthcare provider before starting any new herbal medicine.

5. Can I use these herbs for other types of pain?

Many of these herbs are known for their general analgesic or anti-inflammatory properties, and they may help alleviate different types of pain. However, their effectiveness can vary depending on the type and source of the pain. It's always best to consult with a healthcare provider or a knowledgeable herbalist for specific health concerns.

6. Can these herbs be used for severe menstrual cramps?

While these herbs may provide relief for mild to moderate menstrual cramps, their effectiveness in dealing with severe cramps can vary. Everyone's body responds differently to herbal remedies, so what works for one person might not work as well for another. Furthermore, severe menstrual cramps may be a sign of underlying health issues, such as endometriosis or uterine fibroids, which require medical treatment. Therefore, if you're dealing with severe menstrual cramps, it is crucial to consult a healthcare provider to understand the underlying causes and receive appropriate treatment. Herbal remedies should be considered as a complementary approach, and not a substitute for medical treatment. Always consult with a healthcare provider before starting any new herbal remedy, especially if you are experiencing severe symptoms.

7.What is a healthy menstrual cycle?

A healthy menstrual cycle is characterized by regularity and predictability. In most women, a cycle lasts between 21 to 35 days, with the average being 28 days. Menstruation itself can vary from 2 to 7 days. The cycle begins with the first day of the menstrual bleeding (known as menses) and ends with the day before the next menstrual period. In a healthy cycle, there should be no excessive pain or discomfort, though mild to moderate cramping and bloating can be normal. The menstrual flow should also not be excessively heavy or light and should be a consistent color of red or dark brown.

8. What is premenstrual syndrome (PMS)?

Premenstrual Syndrome (PMS) is a group of physical, emotional, and behavioral symptoms that women may experience in the one to two weeks before the onset of their menstrual period. These PMS symptoms can include mood swings, irritability, depression, anxiety, bloating, breast tenderness, and changes in appetite or sleep patterns. The intensity of these symptoms can vary greatly among women, and they typically improve with the onset of menstruation. The exact causes of PMS are not fully understood, but it is thought to be related to changes in hormone levels during the menstrual cycle. Management strategies for PMS can involve lifestyle modifications, such as regular exercise and a balanced diet, along with medical treatments if needed. As always, it's important to consult a healthcare provider for personalized advice and treatment options.

9. What causes painful periods?

Painful periods, medically termed as "dysmenorrhea," are typically caused by the natural process of the uterus contracting to expel its lining. Prostaglandins, hormone-like substances involved in pain and inflammation, trigger these contractions. High levels of prostaglandins can cause more intense contractions, leading to severe period cramps. In some cases, painful periods can be associated with specific medical conditions like endometriosis, pelvic inflammatory disease, cervical stenosis, or uterine fibroids. These conditions might cause abnormal tissue growth, inflammation, or obstructions in the uterus, leading to more severe menstrual cramps. It's crucial to consult a healthcare provider if you experience severe or persistent menstrual pain, as it could indicate an underlying medical condition that needs treatment.


In addition to these herbs, other natural remedies for menstrual cramps include heat therapy, gentle exercise, and a healthy diet with plenty of anti-inflammatory foods. It’s important to consult with a healthcare professional before incorporating any new herbs or supplements into your routine, especially if you have any pre-existing health conditions or are currently taking medication.

While menstrual cramp pain can be a nuisance, they don’t have to take over your life. By incorporating these natural remedies into your routine, you can relieve menstrual cramps without relying on over-the-counter painkillers. Whether you choose to sip on a cup of ginger tea or sprinkle cinnamon on your breakfast, these herbs are a safe and effective way to find relief from menstrual cramps. As always, consult your healthcare provider before trying any new natural remedies.