Have you started taking herbal teas for period cramps yet? It’s like a warm hug that soothes away pain. You can start drinking these teas before and during your period.
Period cramps are awful for most girls and women. They can be so debilitating that you can barely get out of bed. For me, I could barely get up to change my soaked up ultra pads!
Also, I had pain so bad it made me get chills and throw up at least during the first two days of my period. What made me actively search for home remedies for period cramps was the fact that I was taking a pain killer pill every single day of my period and I was scared it would damage my liver. Not to long after, I discovered that herbal teas and a hot water bag were my therapy to get through these awful times of the month.
What do herbal teas and a hot water bag have in common? Warmth! The warm sensation on your skin can help ease period cramps by concentrating warmth directly to the lower abdomen, relaxing the uterine muscles that are painfully contracting and increasing blood flow to the area.
Painful periods are, in most cases, a result of inflammation caused by hormones called prostaglandins. Excess prostaglandins lead to more frequent, intense and painful uterine contractions.
Herbal teas for period cramps are made with effective pain-relieving herbs that provide strong anti-inflammatory, antioxidant and analgesic properties that help naturally pacify period pain, fight inflammation and relax the uterine muscles.
These teas also help with other period-related and PMS symptoms such as heavy/scanty periods, bloating, depression, nausea and more.
Below I’ve listed the top 7 herbal teas for period cramps that you must try out. You’ll also find herbal tea blend recipes period cramps.
Top 7 Herbal Teas for Period Cramps
Let’s look at some of the best herbal teas for period cramps, based on scientific evidence and anecdotal reviews:
1. Cramp Bark Tea
Cramp bark (scientific name: Viburnum opulus) is a tall shrub that grows up to 15 feet tall and is identified as having green three-lobed leaves, clusters of white flowers and bright red berries, which is why it is also referred to as European cranberry tree. Other names for it include the guelder rose, kalyna, water elder, European cranberry, snowball tree or may rose.
Cramp bark tea is one of the best herbal teas for period cramps. I mean, it even has the word cramp in it! It has long been used in traditional medicine as an all-round herb for female reproductive health.
Many parts of the plant, which is native to Europe and parts of Africa, Asia, and North America, have been used as medicine but the bark of the plant in particular has been used in herbal medicine to relieve menstrual migraines.
This is because cramp bark contains a compound called methyl salicylate, which is a weak acting precursor to the salicylic acid, that is used in aspirin, but even better because it doesn’t come with the side effect of irritating the digestive tract.
Cramp bark is also an antispasmodic, which means that it reduces muscle tension and relaxes your muscles, including those in the lower abdomen and your uterus. When your uterine muscles are relaxed, they won’t be contracting and causing cramps which means taking cramp bark stops period pain before it even starts.
Another benefit of cramp bark is that its relaxant properties make it good for relaxing muscles and increasing blood flow which helps eliminate menstrual waste better than contracted muscles. Not to mention, cramp bark is also good for decreasing excess fluid retention, another common PMS symptom.
Pour 1 cup boiling water over 2 teaspoons of cramp bark, steep for 15 minutes then strain and drink 2 to 3 times per day the week or two before your period.
Cramp Bark Tea – Pure Herbal Tea Series by Palm Beach Herbals (30ct)
2. Ginger Tea
Ginger (scientific name: Zingiber officinale) is my go-to herb for period cramps. It is a powerful analgesic (pain reliever) and anti-inflammatory agent.
This zingy herb is an effective natural alternative treatment for dysmenorrhea (painful menstruation). According to a 2015 study published in the Archives of Gynecology and Obstetrics, ginger is as effective as mefenamic acid on pain relief in primary dysmenorrhea (painful menstruation) and it does not have adverse effects (source).
Another study shows that with its strong pain-relieving properties, ginger is just as efficient as NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen and mefenamic acid (source).
What makes ginger a powerful pain fighter is its powerful anti-inflammatory compounds such as gingerol, shogaol, paradol and zingerone.
According to research, taking up to 2 grams of ginger three times a day daily for the first three days of your menstrual cycle can be safely used for alleviating period cramps by decreasing their intensity and duration (source).
Ginger also helps with other PMS symptoms like headaches/migraines, lack of appetite and nausea.
To make ginger tea, peel and grate ½ inch of fresh ginger root and add it to a cup of boiling hot water. Let it steep for 5 minutes then strain, sweeten with honey if desired and sip away. Drink this throughout the day for relief.
Instead of fresh ginger, you can easily add ½ teaspoon of ginger powder, which is what I like to do because it’s just as effective yet requires little effort to make.
3. Cinnamon Tea
Cinnamon (scientific name: Cinnamomum zeylanicum) is another potent herbal tea for period cramps.
According to research, cinnamon has a significant effect on pain reduction, menstrual bleeding, nausea and vomiting associated with period cramps, all without side effects (source).
You need just a little bit of cinnamon to see results.
If you’re making a tea to drink throughout the day, simply place one cinnamon stick into a tea pot and add 3-4 cups of hot water. Let it steep for 15 minutes then strain out the cinnamon stick and drink this throughout the day. It even tastes heavenly when you add a natural sweetener like honey or agave syrup!
You can also use crushed cinnamon sticks (where to get it) and also ground cinnamon (where to get it). Up to 1 teaspoon of this can be safely taken in a day.
4. Peppermint Tea
A cooling refreshing herb, peppermint (scientific name: Mentha piperita) is a wonderful herb for menstrual cramps.
Many times, I use it topically to soothe burning period pain just above my uterus. I simply mix 5 drops of peppermint oil in 1 teaspoon of jojoba oil and rub it on my lower abdomen and lower back. It’s one of the remedies that helps me sleep with horrible cramps sometimes.
Peppermint tea is also very beneficial for menstrual cramps. Its pain-reducing effects are because of its major constituents, menthol that has cooling properties which numb pain and relax the uterine muscles.
A 2016 study showed that peppermint extract was just as effective at reducing menstrual pain, its severity and all other clinical signs and symptoms as mefenamic acid, a prescription drug (source).
Taking peppermint tea during periods also helps curb nausea and reduce diarrhea, both common symptoms of PMS and menstruation.
Add 1 teaspoon of peppermint leaves in a cup of boiling water and let it steep for 15 minutes. Strain and enjoy. You can also add a natural sweetener like honey or agave syrup and it’ll be very refreshing and delectable.
Frontier Co-op Organic Cut & Sifted Peppermint Leaf 2.05oz
5. Chamomile Tea
Chamomile (scientific name: Matricaria chamomilla) is known in the medicinal world as a calming herb.
It is known to promote a restful sleep and relax frayed nerves, which makes it a perfect bedtime tea during your periods.
Research shows that chamomile extract can be just as effective as Mefenamic Acid (MA) when it comes to relieving pain and regulating emotions (source).
Another study shows that chamomile tea has anti-spasmodic properties, which help reduce the painful cramps associated with the menstruation (source).
If you’re like me and notice you suffer from anxiety and depression more intensely during your periods, chamomile tea will be amazing for you. Just steep 1 teaspoon of chamomile flowers in a cup of boiling water for 15 minutes then strain, sweeten with honey and sip up one hour before bed.
BIRCH & MEADOW Chamomile Flowers, 8 oz, Whole & Dried, Herbal Tea
6. Turmeric Tea
A golden spice popular in Ayurvedic medicine, turmeric (scientific name: Curcuma longa) is a rhizome that is known for its inflammation-fighting, pain-relieving and antioxidant properties.
Taking turmeric is amazing for period pain because it contains a key compound, curcumin which inhibits the activity of cyclooxygenase-2 (COX-2) and the production of prostaglandins, thus reducing inflammation and pain (source).
Curcumin also has antioxidant properties that protect against oxidative stress, and lipid peroxidation which helps maintain hormonal balance, exert analgesic effects, and relieve the symptoms of PMS and dysmenorrhea.
Other PMS and menstrual symptoms such as depression and insomnia can be reduced by taking turmeric because it inserts neurotransmitter modulatory properties, such as increased serotonin and dopamine levels, which may contribute to its antidepressant, and sedative effects.
Turmeric works in synergy with ginger so taking them both together in a tea can bring maximum benefits.
Add ½ teaspoon of turmeric powder into a cup of boiling water. Steep for 10 minutes with a slice of ginger and lemon. When the time is up, strain and sweeten with honey or agave syrup then enjoy.
McCormick Organic Ground Turmeric, 13.25 oz
7. Green Tea
Green tea (scientific name: Camellia sinensis) is made from the leaves of the Camilla sinensis plant that have not undergone the withering and oxidative process used to make oolong and black teas.
It has several medicinal uses in China where it has been drunk for several years. Green tea has a rich antioxidant content and also anti-inflammatory benefits that makes it good for relieving bloating and inflammation that comes with menstrual periods.
L-theanine, the main compound of green tea, helps promote calmness and relaxation which helps alleviate depression and anxiety during menstruation (source).
A 2018 study which included 1183 women of reproductive age showed that they experienced lower period cramps when they consumed green tea compared to other types of teas (source).
To drink green tea, steep 1 teaspoon of green tea leaves in a cup of boiling water for 15 minutes. Strain and sip. It’s best consumed 3 times a day.
8. Hibiscus Tea
Hibiscus (scientific name: Hibiscus rosa-sinensis) is native to tropical Asia and because of its vibrant petals, its widely cultivated as an ornamental plant.
But it’s not just known for its beauty, this gorgeous flower is also popularly known in the herbal world as a miracle remedy for female health.
Hibiscus has analgesic qualities that help relax the muscles around the bladder and uterus which can reduce cramping pain. It is also rich in antioxidants and Vitamin C that boost the immune system and improve mood.
This herbal flower is also known to help regulate menstrual cycles by balancing hormone levels.
Drinking hibiscus tea helps reduce water retention and bloating associated with PMS and menstruation.
Add 1 dried hibiscus flower to a cup of boiling water and steep for 15 minutes. When the time is up, strain out the dried flower and enjoy your beautiful colored crimson tea!
9. Red Raspberry Leaf Tea
Red raspberry leaf tea is made from the leaves of the raspberry plant. It doesn’t taste like raspberries but has a mild taste similar to that of black tea.
For centuries, red raspberry leaf (scientific name: Rubis idaeus) has been used as a uterine tonic.
It is known to be an all-round women’s herb, covering all stages of a female’s reproductive cycle including menstruation, pregnancy, child birth and menopause.
This herb supports healthy menstruation, tones & strengthens the uterus and soothes menstrual cramps.
Drinking red raspberry tea also has a mild diuretic effect that may reduce puffiness and bloating associated with water retention during PMS and menstruation.
Steep 2 teaspoons of red raspberry leaf tea in a cup of boiling water for 15 minutes then strain and sip. You can also add it to other herbs for period cramps to make a herbal tea blend as you can see in recipe one below.
10. Fennel Tea
Fennel (scientific name: Foeniculum vulgare) is a popular culinary spice that is cultivated in many parts of Europe and Asia, though most of it is imported from India, China and Egypt.
For years, it has been used traditionally in the Mediterranean region as a natural remedy for menstrual cramps.
Research shows that fennel reduced dysmenorrheal signs such as nausea and weakness as well as the duration of the menstrual period (source).
Another study showed that taking fennel is a herbal therapy that is proposed to alleviate menstrual pain by lowering the prostaglandin levels in blood (source).
Add 1 teaspoon of fennel seeds into one cup of boiling water and let it steep for 15 minutes before drinking it.
Top 3 Period Relief Tea Blends
Soothing Hug-in-a-Mug Period Tea Recipe
I can’t go without making this period cramps tea blend on the first two days of my period. I drink about 3-4 cups of it in the beginning of my period when I’m cramping so badly and I can’t eat much because of all the nausea. I also use my hot water bag on my abdomen while sipping this tea blend and the two of these provide immense relief.
What you need
- 1 cinnamon stick (where to get it)
- 1 teaspoon red raspberry leaf (where to get it)
- 1 teaspoon dried hibiscus (where to get it)
- Transparent teapot with strainer and cup (where to get it)
- 3 cups water
Directions
- Boil about 3 cups of water in a pot, then add 1 cinnamon stick, 1 teaspoon red raspberry leaf and 1 teaspoon dried hibiscus.
- Steep for 15 minutes then strain and sip.
Bye-Bye Cramps Period Tea Recipe
What you need
- 2 teaspoons cramp bark (where to get it)
- 1 teaspoon ginger powder (where to get it)
- 1-inch cinnamon stick (where to get it)
- ½ teaspoon turmeric powder (where to get it)
- 1 teaspoon fennel seeds (where to get it)
- 1 teaspoon dried peppermint leaves (where to get it)
- Transparent teapot with strainer and cup (where to get it)
- 3 cups of water
Directions
Add all ingredients into 3 cups of boiling water and allow it to steep for 15 minutes, then strain, add a natural sweetener of choice and consume.
Pain-free Period Tonic Recipe
What you need
- 2 tablespoons red raspberry leaf (where to get it)
- 1 tablespoon fennel seeds (where to get it)
- ½ tablespoon ground cinnamon (where to get it)
- 1 tablespoon dried hibiscus flowers (where to get it)
- 1 cinnamon stick (where to get it)
- ½ tablespoon dried chamomile (where to get it)
- 2 teaspoons ginger powder (where to get it)
- 1 teaspoon turmeric powder (where to get it)
- ½ tablespoon green tea (where to get it)
- Transparent teapot with strainer and cup (where to get it)
- 4 cups of water
Directions
- Add all ingredients into a teapot.
- Pour 4 cups of boiling water over it and let it sit for 15 minutes.
- Sip throughout the day.
Drinking herbal teas for period cramps is one of the most therapeutic things you can do for your menstrual health. Do try the above period tea blends and let me know your thoughts or any questions you may have in the comments below!
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