Can Teas Help With Menstrual Cramps? A Dietitian Reviews the Best Ones

Period cramps are a common experience that affect nearly half of those who menstruate. Cramps can make you miserable in the moment and disrupt your life when they pop up every month. And the anticipation of the pain can also lead to anxiety and stress for those who experience them.

Thankfully, more options are becoming available for treating menstrual pain, including some relatively low-risk herbal remedies. If you’re looking for an alternative to over-the-counter (OTC) medications — or you want to have as many options as possible — teas can be a good one to consider.

What causes period cramps?

Menstrual pain, more commonly called “period cramps,” usually happens right before or at the beginning of your menstrual cycle. They’re caused by hormones called prostaglandins:

• Prostaglandins cause your uterus to contract, which leads to that uncomfortable tightness or squeezing feeling. 

• This hormone is typically highest at the beginning of your period. You may notice your period pain is more intense at the beginning of your cycle and then slowly fades as you get closer to the end.

• Period pain can vary in intensity. For some people, it might be just a minor discomfort. For others, it can be severe and debilitating, and require them to stay home from work. 

While the release of prostaglandins is a natural part of your menstrual cycle, period pain can be made worse in an environment of heightened inflammation. Many factors contribute to inflammation in your body, including your: 

• Diet

• Activity level

• Sleep

• Stress levels

How do teas help treat cramps?

While you can’t necessarily control the natural release of prostaglandins, you may be able to influence inflammation through your diet. Some foods, herbs, and beverages contain antioxidants, which are anti-inflammatory in nature.

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• PMS symptoms go well beyond cramps: It helps to understand how premenstrual syndrome (PMS) may be affecting you — especially in ways you don’t realize.

Teas are high in antioxidants and anti-inflammatory properties, and they can be an easy addition to your daily routine. One study looked at the association between period pain and drinking tea. Researchers found that people experienced less period pain when they had tea on a regular basis. They noted that the sweet spot was about 3 to 5 cups per day. 

What are the best teas for period cramps?

The research on teas for period cramps is small. But some herbs are gaining support from research and from women sharing their individual experience. There isn’t much harm in trying a few from the following list and seeing if they work for you. 

Raspberry leaf tea

Raspberry leaf tea is a caffeine-free herbal tea with an earthy flavor. It resembles the taste of black tea and is commonly used for women’s health. 

Alyssa Pacheco, RD, a dietician who specializes in women’s health, shared that while research in humans is limited, red raspberry tea has been used to support female reproductive health for centuries. “Women have used it to reduce menstrual cramping and pain, and also to decrease labor times during pregnancy,” she added. 

To draw conclusions about its effect on menstrual cramps, more research studies are needed. But given there are no serious safety risks, it might be a good option to try.

Ginger 

Ginger tea comes from ginger root, a spicy ingredient commonly used in Chinese and Ayurvedic medicine. Ginger root contains antioxidants that are known for their anti-inflammatory properties. Research suggests that ginger can help alleviate: 

• Nausea

• Vomiting

• Menstrual cramping

• Joint pain 

You can create your own tea by slicing up some fresh ginger into a mug of hot water. Or you can get the premade variety that uses powdered ginger. Aim for a cup or two in the morning and afternoon for relief throughout your day.

Turmeric 

Turmeric is another root with anti-inflammatory compounds. It contains curcumin, which may reduce symptoms in inflammatory conditions like irritable bowel syndrome (IBS), arthritis, and psoriasis. There’s also promises for its positive impact on painful periods.

One review looked at multiple different studies on curcumin for period pain. Researchers found that curcumin may help with both inflammation and mood changes that are common with menstruation. To get a therapeutic dose of curcumin, you may be better off trying a supplement. But tea is a good low-cost alternative. Plus, it can be comforting to drink and it’s still likely to provide some of curcumin’s anti-inflammatory properties. 

Chamomile

Chamomile is another tea that may support an easier menstrual cycle. Chamomile has been a popular tea for supporting relaxation and sleep. But studies also connect it to a reduction in period pain. 

One study found that taking chamomile in capsule form (250 mg) reduced menstrual bleeding when compared to the placebo group. 

Another study enrolled 400 women and divided them into four groups. They consumed either ginger, chamomile, or a ginger-chamomile combination tea, or a nonsteroidal anti-inflammatory drug (NSAID). Researchers found the greatest reduction in total period symptoms in the ginger-chamomile group. 

Are there other home remedies that can help alleviate period cramps?

While teas can be a handy tool for relieving cramps, the most effective treatment will likely be a combination of lifestyle, nutrition, and OTC options. 

When it comes to OTC medications, ibuprofen (Advil, Motrin) and naproxen (Aleve) are among some examples that can help. It’s important to note that anti-inflammatory compounds in teas and foods aren’t exactly the same as OTC medications like NSAIDs.

In addition, a few simple, yet effective home remedies for alleviating period cramps include:

• A warm compress on the area where you feel discomfort like your lower back or just below your belly button

• Gentle stretching of your hips, lower back, and inner thighs

• Low intensity exercise like yoga, Pilates, swimming, or walking

• Anti-inflammatory foods like berries, dark chocolate, avocados, and whole grains

• Avoiding foods that upset your stomach including sugar alcohols, chicory root, spicy foods, and caffeine

• Getting extra rest and relaxation to give yourself and your body a break during your cycle

It can be hard to slow down for selfcare sometimes. Don’t be afraid to ask your partner for a little extra support during this time.

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Written by:

Katie Horrell, MS, RDN, CPT

Katie Horrell, MS, RDN, CPT, is a passionate dietitian nutritionist and personal trainer with more than 6 years of expertise in telehealth, health coaching, and online education. Specializing in polycystic ovary syndrome (PCOS), insulin resistance, and mindful eating, she guides people through struggles with their eating and exercise habits with empathy and compassion, and an emphasis on a healthy and sustainable relationship with food.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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