9 Herbs to Relieve Menstrual Cramps

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When seeking natural remedies, herbs for menstrual cramps may be worth considering.

Menstrual cramps are the result of contractions of the uterus, causing aches, pain, throbbing, and spasms in the pelvic area and lower abdomen. The cramps are thought to be caused by the build-up of hormones called prostaglandins during the early part of the menstrual cycle.

ginger tea

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Menstrual cramps are often treated with over-the-counter (OTC) pain relievers like Tylenol (acetaminophen), Advil (ibuprofen), or Aleve (naproxen). Some people find relief by placing a heating pad or hot water bottle on the lower tummy or taking a warm bath. While useful, these treatments work better for some people than for others.

This article explores some of the herbs people may try for treating menstrual cramps as well as what the current research says.

Herbs are not regulated like drugs in the United States, meaning the Food and Drug
Administration (FDA) does not approve them for safety and effectiveness before
products are marketed. When possible, choose a supplement that has been tested
by a trusted third party, such as USP, ConsumerLab, or NSF.

However, even if supplements are third-party tested, that doesn't mean they are necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any herbs you plan to take and to check in about any potential interactions with other supplements or medications.

Ginger

Some people believe that ginger can ease menstrual cramps by reducing inflammation and the production of pain-causing prostaglandins.

A 2015 review of seven studies found suggestive evidence for the effectiveness of 750–2,000 milligrams (mg) of ginger powder for dysmenorrhea during the first three to four days of the menstrual cycle.

Another study in BMC Complementary and Alternative Medicine reported that 60 people given a ginger root powder for five days had better menstrual cramp relief than 60 people given a placebo ("sugar pill").

Despite these findings, a Cochrane review of studies concluded that the quality of studies was poor. Of the studies reviewed, some reported benefits while others did not.

Ginger powder (the form used in studies showing effectiveness in treating menstrual cramps) can be added to tea, juice, or smoothies, or used as a spice when cooking.

Fennel

Fennel is an herb with a licorice-like taste and celery-like crunch. It contains a compound called anethole that is believed by some to relieve spasms.

A 2013 study found fennel extract combined with an extract of the Vitex agnus cactus worked as well as a prescription drug called Ponstel (mefenamic acid) in relieving menstrual cramps.

A total of 105 women were included in the study, half of whom were given the combined extracts and half given a placebo. The researchers were unable to say which of the two extracts was more active.

A 2020 review found fennel reduced pain intensity as effectively as conventional drug therapy and more effectively than placebo. However, the authors stated further studies are needed to confirm their results.

All parts of the fennel plant are edible. The bulb can be added raw to salads or cooked to flavor soups. The fronds and dried fennel seeds can be added as a spice. Fennel extract is available as an oil and as a capsule.

Studies don't always specify what form of fennel was given to study participants, so it is difficult to know which form is best for treating menstrual cramps.

Chamomile

The anti-inflammatory and anti-spasmodic properties of chamomile are believed to be what helps relieve menstrual cramps.

Research shows that chamomile can reduce the pain of menstrual cramps better than a placebo. In addition, chamomile has been found to alleviate mood symptoms associated with premenstrual syndrome (PMS).  

A 2019 review of eight studies noted chamomile tea was the most common form given to study participants, but chamomile extract also appears to be effective in relieving menstrual cramps.

The authors recommended more clinical trials with different forms and doses of chamomile, larger study populations, and longer study durations, as well as comparisons with safe drugs to confirm the benefits of chamomile for menstrual cramps and premenstrual syndrome.

Chamomile is available as a loose-leaf tea and chamomile extract is available in powder, oil, and capsule form.

Chinese Herbs

Traditional Chinese herbs are commonly used to treat different menstrual problems. They are usually combined into specific blends that can vary from one practitioner to the next.

Some studies suggest that Chinese herbs may actually help. According to a Cochrane review published in 2008, Chinese herbs were able to relieve menstrual cramps better than OTC painkillers.

The review included 39 studies and a total of 3,475 women. Most were given a formula with five or six different herbs, including popular ones like angelica root, fennel fruit, licorice root, cinnamon bark, and red peony root.

Although the researchers said that the results were "promising," they noted that the quality of the studies was mostly poor.

There are several Chinese herbs that are most commonly used in Traditional Chinese Medicine to treat menstrual cramps.

Dang-Gui-Shao-Yao-San

Dang-Gui-Shao-Yao-San contains angelica root and red peony root and has both sedative and anti-inflammatory properties. It is the most commonly prescribed Chinese herbal formula for the treatment of primary dysmenorrhea in Traditional Chinese Medicine (TCM).

Xiao Yao San

Xiao Yao San is a blend of herbs used for centuries in TCM. It contains several herbs and plants, including licorice root, ginger root, white peony root, menthol, peppermint, and more. The dried ingredients can be hand-blended or purchased as a dietary supplement.

Although it is common for Xiao Yao San to be used in TCM for treating menstruation-related issues, there is inadequate research to determine its effectiveness.

Jia Wei Xiao Yao San

This herbal remedy is a modified formulation of Xiao Yao San with two additional herbs—gardenia fruit and peony root bark. Although it is the second most common remedy used to treat dysmenorrhea in TCM, there is inadequate research to determine its effectiveness compared to other therapies.

Chinese herbs can be made into tea using loose herbs and are also available in capsule form.

Pycnogenol

Pycnogenol is a registered trademark of a French extract containing maritime pine bark. A 2008 study in the Journal of Reproductive Medicine suggested Pycnogenol could reduce pain and the need for OTC painkillers in women with menstrual cramps.

The Japanese study involved 116 people, half of whom were given a daily 60-mg dose of Pycnogenol over two menstrual cycles, while the other half were given a placebo.

Another study in 2014 reported similar results among women on oral birth control who used Pycnogenol for three months. While only 24 people were involved in the study, 27% of those taking Pycnogenol were said to be pain-free compared to 0% on the placebo.

As with the other studies, however, a 2020 Cochrane review found no evidence that Pycnogenol had any benefit in treating menstrual cramps.

Pycnogenol is available as a supplement in capsule form and is considered safe in doses of 50 mg to 450 mg daily for up to one year.

Cinnamon

Cinnamon is thought to reduce menstrual cramps by reducing inflammation and pain caused by prostaglandins.

A 2020 review found cinnamon (along with fennel and ginger) effectively reduced pain intensity and cinnamon shortened the duration of pain.

Two other studies found taking cinnamon capsules (450 mg three times per day and 1,000 mg once per day) reduced pain intensity compared to placebo.

Since the concentration of cinnamon in the capsules is much greater than the amount you would get by adding it to food, it may require taking a supplement to experience any benefits for menstrual cramps.

Peppermint

Menthol is an active component in peppermint that is thought to have an analgesic effect.

A 2016 study of 127 participants found peppermint extract in capsule form was as effective as mefenamic acid in reducing pain intensity and duration. The authors concluded that using mint instead of medicinal drugs was recommended because the side effects of herbal remedies are lower than medications.

Peppermint oil is also thought to work as a muscle relaxant and has been studied as a treatment for gastrointestinal issues. As a muscle relaxant, peppermint oil may help release tension and relieve the pain caused by menstrual contractions, but currently, no studies have investigated peppermint oil for this use.

The fresh or dried leaves of peppermint can be used in food or as tea. However, it may require taking a more concentrated form such as peppermint extract to relieve menstrual cramps.

Summary

Several herbal remedies, such as ginger, fennel, Chinese herbs, cinnamon, Pycnogenol, and peppermint, have been studied for treating dysmenorrhea (menstrual cramps).

Despite promising results, the quality of the studies is generally poor and there is no clear proof that any of the herbal remedies help. Further quality research is needed.

If you're considering using herbs (or other forms of alternative medicine) for menstrual cramps, talk with your healthcare provider first to weigh the pros and cons.

19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Cathy Wong

By Cathy Wong
Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman's World, and Natural Health.