Best Herbs for Menstrual Cramps

February 01, 2023

Menstrual cramps are throbbing or uncomfortable pains that women get before and during their period. The contraction of the uterus causes these cramps as it expels its lining. The uterine muscle contraction is caused by hormone-like substances called "prostaglandins." According to research, the higher the levels of prostaglandins, the more severe the pain will be with cramping. (1)

Certain herbs contain compounds that can help to regulate prostaglandin levels, helping to reduce the pain of menstrual cramps. Some herbs can also help alleviate menstrual cramps in other ways, such as by reducing pain, lowering inflammation, or regulating hormones.

In this article, we will discuss the best herbs for menstrual cramps.

What Are Menstrual Cramps?

menstrual cramps

Menstrual cramps are painful abdominal cramps that women experience before and during their menstrual cycle. They are one of the most common and uncomfortable parts of a period. Contractions cause menstrual cramps in the uterus, which the uterus performs to shed its lining as a normal part of the menstrual cycle. When these contractions occur, they momentarily cut off oxygen to the uterus, which triggers pain and cramping.

Menstrual cramps can be mild or severe, and various factors can contribute to the amount of cramping and the severity of cramping you experience. However, the primary cause of uterine contractions is the release of compounds called prostaglandins. Studies show that the higher the prostaglandin levels, the more pain is experienced with cramping.

Certain herbs have compounds that can reduce pain and cramping during your period. These work either by interfering with prostaglandin production, regulating hormones, reducing inflammation or acting as pain relievers. Below, we'll discuss the best herbs for alleviating menstrual cramps.

What Are the Best Herbs for Menstrual Cramps?

There are many herbs good for menstrual cramps. Some of the best natural herbs for menstrual cramps include:

1. Chasteberry

Vitex

The chaste tree (Vitex agnus-castus), also called the chasteberry plant, is native to Asia and the Mediterranean. It has been used for centuries for various women's health issues and is one of the best herbs for menstrual cramps and bleeding.

The reason that chasteberry is so beneficial for a variety of women's health issues is that it helps your body produce more progesterone. (2) Progesterone is often considered "The Master Hormone" of a female's body, as it is used to make every necessary hormone, including estrogen and testosterone. (3)

Because of this, chasteberry is very helpful for a wide range of hormonal issues, which is why we include it as the primary ingredient in our Happy Hormones tonic.

The increase in progesterone triggered by chasteberry can help to alleviate estrogen-related symptoms in women, such as moodiness, breast tenderness, painful periods, excessive or insufficient bleeding, hot flashes, and menstrual cramps. Chasteberry is also known to be well-tolerated and rarely causes side effects or adverse reactions.

2. Wild Yam

wild yam

Wild Yam (Dioscorea villosa) is another good herb for menstrual cramps, among other women's health issues. Wild yam is a tuberous vine native to North America and was commonly used in Native American medicine for female reproductive health.

Wild yam contains diosgenin, a phytosteroid sapogenin that may increase levels of DHEA in the body. (4) Dehydroepiandrosterone (DHEA) is a hormone naturally produced in the adrenal glands that helps produce many other hormones, including testosterone and estrogen. (5)

Herbalists have used wild yam for menstrual cramps for many years. However, modern research is lacking on the use of wild yam for menstrual cramps.

3. Black Cohosh

black cohosh

Black cohosh (Actaea racemose), also known as black bugbane, is a plant native to North America that also has a long history of use in Native American medicine. Native American people have traditionally used black cohosh to relieve menstrual cramps and menopausal symptoms, such as hot flashes, irritability, mood swings, and sleep disturbances. (6)

Black cohosh contains isoferulic acids, substances with anti-inflammatory effects, as well as phytoestrogen compounds that may be responsible for its feminine health benefits.

4. Evening Primrose

evening primrose

Evening primrose (Oenothera biennis) is a flowering plant native to central and Eastern North America. Both the plant and the seed oil of the plant are commonly used for women's reproductive health.

The evening primrose seeds contain a compound called gamma linolenic acid (GLA) that interferes with the production of prostaglandins released during menstruation and so can provide some relief from menstrual cramps, bloating, headaches, breast tenderness, and other PMS symptoms. (7)

5. Shatavari

Shatavari

Shatavari (Asparagus racemosus), also known as Indian asparagus, is a commonly used feminine reproductive tonic in Ayurvedic medicine, the traditional medicine system of India. Shatavari has been shown to help regulate the menstrual cycle and provide relief from the symptoms of premenstrual syndrome (PMS) and menstrual cramps. It also helps in case of abnormal or prolonged bleeding, making it one of the best herbs for menstrual cramps and bleeding. (8)

Shatavari contains steroidal saponins known as shatvarins, as well as numerous other plant compounds that are attributed to its benefits for female reproductive health. (8)

6. Raspberry Leaf

raspberry leaf

Raspberry leaf (Rubus idaeus) is a very popular herb for various women's health issues, including menstrual cramps. In addition to alleviating PMS cramping, raspberry leaf may help regulate periods, support fertility, and ease the transition through menopause.

Raspberry leaf is most commonly consumed as an herbal tea. Raspberry leaves contain a compound called fragarine that helps tighten and tone muscles in the pelvic area, which may reduce menstrual cramping caused by muscle spasms. (9)

7. Ginger

ginger

Ginger (Zingiber officinalis) is an herb commonly used for various gut and abdominal disorders, including improving digestion, reducing nausea, lowering inflammation, and reducing pain and bloating. Ginger may also be beneficial for alleviating the pain of menstrual cramps. Not only can it help to lower inflammation associated with cramping, but the compounds called gingerols in ginger are known to be effective pain relievers. One study even found that ginger worked just as effectively as some over-the-counter pain relievers. (10)

8. Dong Quai

dong quai

Dong quai (Angelica sinensis) is the go-to herb for many women's health issues in Traditional Chinese Medicine (TCM). This herb sometimes referred to as "female ginseng" contains the bioactive compounds Z-ligustilide and ferulic acid, which may help alleviate cramps, irregular or infrequent periods, PMS, and menopause symptoms. (11)

9. Red Clover

red clover

Red clover is another popular women's health herb with many health benefits. Red Clover is high in calcium and magnesium, essential minerals for proper bone formation and smooth muscle function. It also contains vitamin C, thiamine, and potassium. These essential nutrients in red clover may help to alleviate menstrual cramps.

Additionally, red clover contains isoflavones, plant compounds that may have estrogen-like effects on the body. These compounds are also considered to contribute to red clover's benefits for women's health. (12)

Zuma Nutrition's Happy Hormones Tonic

Happy Hormones

Our Happy Hormones tonic is a unique herbal blend that supports hormonal balance and women's hormonal health. It includes therapeutic organic extracts of chasteberry, wild yam, black cohosh, evening primrose, and shatavari, all of which have been used for centuries to support women's reproductive and hormonal health. Together, these ingredients may work synergistically to help to balance hormones, regulate the menstrual cycle, provide PMS relief, alleviate menstrual cramping, and regulate and support the health of the endocrine system.†

Summary

Menstrual cramps are throbbing or uncomfortable pains that women get before and during their period. The contraction of the uterus causes these cramps as it expels its lining, which is triggered by hormone-like substances called "prostaglandins."

The best herbs for reducing menstrual cramps include:

Chasteberry
Wild Yam
Black Cohosh
Evening Primrose
Shatavari
Raspberry Leaf
Ginger
Dong Quai
Red Clover

Many of these herbs can be found as teas, capsules, tinctures, or powders. Our Happy Hormones tonic contains a blend of the first five herbs mentioned and may be useful for alleviating various PMS symptoms, including menstrual cramping.

If you are concerned about your period or are experiencing any abnormal symptoms, consult your doctor for professional medical support.