10 best herbal teas for period cramps

Herbal teas offer a natural and effective solution for managing period cramps.

Ginger tea, with its anti-inflammatory properties, reduces prostaglandin production, alleviating menstrual pain. Chamomile tea boasts calming effects that soothe both the mind and body, while its antispasmodic properties relax contracted muscles in the uterus. Peppermint tea, with its menthol content, acts as a natural analgesic and muscle relaxant, decreasing menstrual cramp intensity.

Lastly, fennel tea inhibits uterine contractions, providing quick relief from painful periods.

1. Chamomile

Chamomile tea contains anti-inflammatory compounds, specifically, harmala acids and flavonoids, that directly target the uterine muscles.

These muscles contract during menstruation, causing cramps, but chamomile tea's anti-inflammatory properties work to relax these muscles. Moreover, chamomile tea's soothing effect on the nervous system reduces anxiety and promotes better sleep, both of which alleviate the discomfort of period cramps. Additionally, chamomile tea's antispasmodic properties help prevent smooth muscle spasms, further reducing menstrual cramp pain.

Lastly, chamomile tea's high antioxidant content, including flavonoids and terpenoids, offers additional health benefits, like boosting immunity and overall well-being.

Right below you will find a list of the most important parts in chamomile tea that help with period cramps.

• Flowers: Contain chemical compounds that have anti-inflammatory and muscle relaxant properties, making them ideal for relieving menstrual cramps.
• Leaves: Rich in flavonoids and terpenoids that help reduce spasms and promote relaxation, providing relief from menstrual discomfort.
• Seeds: Contain essential oils with antispasmodic properties that can help alleviate menstrual cramping and pain.

The list below shows the primary active constituents in chamomile tea that aid with period cramps.

• Apigenin: A flavonoid that binds to benzodiazepine receptors in the brain, reducing anxiety and promoting relaxation, helping to alleviate muscle spasms and pain associated with period cramps.
• Bisabolol: A terpene alcohol with anti-inflammatory and analgesic properties, helping to reduce prostaglandin production and alleviate menstrual pain.
• Chamazulene: A chemical compound that has anti-inflammatory and antispasmodic effects, reducing muscle spasms and alleviating menstrual cramp pain.
• Matricin: A precursor to chamazulene, matricin has anti-inflammatory properties, helping to reduce inflammation and alleviate menstrual cramp pain.
• Spiroether: A chemical compound that has antispasmodic and anti-inflammatory effects, reducing muscle spasms and alleviating menstrual pain.

The following recipe gives a procedure to make a basic chamomile tea for period cramps.

1. Boil 1 cup of water to 212°F (100°C) for 1-2 minutes.
2. Add 1 tablespoon of dried chamomile flowers to a teapot or infuser.
3. Pour the boiling water over the chamomile flowers and let them steep for 5-7 minutes.
4. Strain the chamomile tea into a cup, discarding the flowers.
5. Drink the warm chamomile tea to help soothe menstrual cramps.

2. Ginger

Ginger, a key ingredient in ginger tea, contains compounds called gingerols and shogaols, which possess anti-inflammatory properties.

These substances inhibit the production of prostaglandins, hormone-like chemicals responsible for uterine contractions and inflammation during menstruation. By reducing prostaglandin levels, ginger tea alleviates menstrual cramp pain and lessens heavy bleeding. Moreover, ginger's analgesic and soothing effects further contribute to easing discomfort and regulating menstrual cycles.

Therefore, drinking ginger tea offers a natural, reliable solution to managing painful period cramps.

Right below you will find a list of the most important parts in ginger tea that help with period cramps.

• Rhizomes: Ginger rhizomes contain anti-inflammatory compounds that help alleviate menstrual cramps.
• Leaves: Ginger leaves are rich in antioxidants that help reduce prostaglandin production, easing period pain.
• Seeds: Ginger seeds have been shown to possess analgesic properties that help relieve menstrual discomfort.
• Flowers: Ginger flowers have been used in traditional medicine to reduce menstrual bleeding and alleviate cramping.

The list below shows the primary active constituents in ginger tea that aid with period cramps.

• Gingerols: These compounds possess potent anti-inflammatory properties that help reduce prostaglandin synthesis, thereby alleviating menstrual cramps.
• Shogaols: With similar anti-inflammatory effects to gingerols, shogaols aid in relieving muscle spasms and inflammation associated with menstrual pain.
• Paradols: Known for their antioxidant and analgesic properties, paradols help soothe menstrual cramps by inhibiting the production of inflammatory compounds.
• Zingerone: This compound contributes to pain relief and has calming effects on the gastrointestinal tract, reducing discomfort and cramping during menstruation.

The following recipe gives a procedure to make a basic ginger tea for period cramps.

1. Peel and slice 1-2 inches of fresh ginger root into thin rounds.
2. Bring 4 cups of water to a boil, add ginger slices, reduce heat, and simmer for 15-20 minutes.
3. Remove from heat, stir in 1-2 teaspoons of honey or maple syrup, and let steep for 5 minutes.
4. Strain the tea to remove ginger pieces, and optionally add a squeeze of lemon juice.
5. Pour hot ginger tea into a mug and enjoy for soothing cramps.

3. Peppermint

Peppermint tea provides relief for period cramps due to its natural properties.

This herbal tea contains menthol, a compound with natural analgesic and anti-inflammatory effects. By drinking peppermint tea, the menthol enters the body and helps to relax the smooth muscles in the uterus, thereby reducing contractions and the associated pain. Furthermore, peppermint tea has a soothing and calming effect on the body, which can help alleviate the emotional symptoms that often accompany menstrual cramps.

Overall, peppermint tea offers a natural and effective way to manage period cramps, providing welcome relief during this time.

Right below you will find a list of the most important parts in peppermint tea that help with period cramps.

• Leaves: Contain menthol and flavonoids, which have antispasmodic properties that help relax the smooth muscles of the uterus and relieve menstrual cramp pain.
• Flowers: Rich in essential oils, provide soothing relief for menstrual cramps and have anti-inflammatory effects, which can help reduce discomfort during menstruation.
• Seeds: Packed with rosmarinic acid and other phenolic acids, offering antioxidant, anti-inflammatory, and analgesic properties that contribute to alleviating menstrual cramps.
• Bark: Contains various beneficial compounds, like aspirin-like compounds called salicylates, that help reduce pain and inflammation during menstruation.
• Rhizomes: The underground stem holds rich stores of essential oils, tannins, and antioxidants, that collaboratively soothe period cramps and offer a calming effect on the body.

The list below shows the primary active constituents in peppermint tea that aid with period cramps.

• Menthol: Acts as a natural analgesic and muscle relaxant, helping to alleviate menstrual pain.
• Rosmarinic acid: Possesses anti-inflammatory properties that help reduce inflammation and discomfort during menstruation.
• Limonene: Known for its antispasmodic effects, which can help relieve muscle spasms and cramps.
• Eugenol: Exhibits analgesic and anti-inflammatory properties, reducing menstrual pain and inflammation.
• L-menthone: Contributes to the cooling and soothing effect, offering comfort during menstrual discomfort.

The following recipe gives a procedure to make a basic peppermint tea for period cramps.

1. Boil 8 ounces of water to a rolling boil, which takes about 5-10 minutes.
2. Crush 1 tablespoon of dried peppermint leaves and add to a tea infuser.
3. Pour the boiling water over the peppermint leaves in the infuser and let steep for 5-7 minutes.
4. Remove the infuser to stop the steeping process, ensuring no further bitterness develops.
5. Serve the tea hot and enjoy the soothing sensation, which may help alleviate menstrual cramps.

4. Lavender

Lavender tea contains antispasmodic properties that directly address the cause of menstrual cramps, which is the contraction of uterine muscles.

This herbal tea triggers the relaxation of these muscles, thereby alleviating discomfort. Moreover, lavender tea has anti-inflammatory qualities that reduce prostaglandin production, a compound responsible for menstrual pain. Additionally, it is a well-known relaxant and stress reliever, helping to soothe both physical and emotional tension.

The soothing aroma of lavender tea further contributes to its therapeutic effects, making it an ideal natural remedy for alleviating period cramps.

Right below you will find a list of the most important parts in lavender tea that help with period cramps.

• Flowers: Contain flavonoids and essential oils with anti-inflammatory and analgesic properties, helping to alleviate menstrual pain.
• Leaves: Rich in antispasmodic compounds, helping to reduce uterine spasms and alleviating discomfort during menstruation.
• Buds: High in aromatic compounds, contributing to the calming effects of lavender tea, potentially reducing anxiety and stress related to period cramps.

The list below shows the primary active constituents in lavender tea that aid with period cramps.

• Linalool: A terpene alcohol known for its anti-inflammatory properties, helping to reduce inflammation in the uterus during menstruation.
• Linalyl acetate: A ester that possesses analgesic and antispasmodic properties, alleviating pain and muscle spasms associated with period cramps.
• Eucalyptol: A monoterpene with anti-inflammatory and analgesic effects, contributing to the soothing of menstrual pain and inflammation.
• Camphor: A terpene ketone that functions as a mild anesthetic and antispasmodic, helping to numb pain and relieve menstrual muscle cramps.

The following recipe gives a procedure to make a basic lavender tea for period cramps.

1. In a cup, add 1 teaspoon of dried organic culinary lavender flowers.
2. Pour 8 ounces of boiling water over the lavender flowers.
3. Steep the tea for 5-7 minutes to allow the active compounds to extract.
4. Strain the tea to remove the lavender flowers.
5. Sip the warm lavender tea to soothe menstrual cramps.

5. Valerian

Valerian tea aids in alleviating period cramps due to its natural sedative properties, which promote relaxation and soothe contracting uterine muscles.

This herbal tea contains valepotriates and volatile oils that possess antispasmodic qualities, directly addressing the spasms responsible for menstrual pain. Valerian tea also boasts anti-inflammatory effects, reducing prostaglandin production and, consequently, easing discomfort during menstruation. Furthermore, it encourages blood flow, diminishing tension and cramping sensations in the pelvic region.

Therefore, drinking valerian tea offers a holistic, dependable solution for managing menstrual cramps.

Right below you will find a list of the most important parts in valerian tea that help with period cramps.

• Roots: Contain active compounds that help relax muscles, including the uterus, reducing menstrual cramp pain.
• Rhizomes: Rich in antispasmodic properties, they alleviate muscle spasms and ease menstrual discomfort.
• Leaves: Packed with soothing agents, they help alleviate menstrual cramps and promote relaxation.
• Flowers: Contain volatile oils that possess anti-inflammatory and analgesic effects, helping to ease menstrual pain.

The list below shows the primary active constituents in valerian tea that aid with period cramps.

• Valerenic acid: Reduces uterine muscle spasms, providing relief from menstrual cramps.
• Hydroxyvalerenic acid: Acts as a natural anti-inflammatory agent, alleviating prostaglandin-induced pain.
• Acetoxyvalerenic acid: Exhibits anxiety-reducing properties, helping to manage emotional stress during menstruation.
• Bornyl acetate: Possesses antispasmodic qualities, helping to soothe and relax contracted muscles.
• Camphene: Provides local anesthetic effects, reducing sensitivity and discomfort in the lower abdomen.
• β-Caryophyllene: Demonstrates potent analgesic properties, effectively relieving menstrual pain.
• α-Bourbonene: Acts as a natural antioxidant, aiding in the elimination of harmful free radicals during menstruation.

The following recipe gives a procedure to make a basic valerian tea for period cramps.

1. Measure - Pour 1 cup of boiling water over 1 tablespoon of dried valerian root.
2. Steep - Allow the mixture to steep for 10-15 minutes.
3. Strain - Strain the tea to remove the valerian root.
4. Sweeten - Add honey or lemon to taste, if desired.
5. Serve - Enjoy your hot valerian tea for period cramp relief.

6. Cinnamon

Cinnamon tea aids period cramps due to its anti-inflammatory properties, which reduce prostaglandin production, a compound responsible for menstrual pain.

This herbal tea also boasts antispasmodic qualities, alleviating uterine contractions and soothing cramping sensations. Furthermore, it provides a rich source of warmness and comfort, promoting blood flow and relaxation.

Lastly, cinnamon's natural ability to regulate menstrual cycles contributes to a decrease in cramp intensity, making it an excellent choice for natural relief.

Right below you will find a list of the most important parts in cinnamon tea that help with period cramps.

• Leaves: Contain compounds that help relax the smooth muscles of the uterus, reducing menstrual cramp pain.
• Seeds: Rich in antioxidants and essential oils that have anti-inflammatory properties, providing relief from menstrual discomfort.
• Bark: Has active constituents that act as a natural analgesic and muscle relaxant, alleviating menstrual cramp symptoms.

The list below shows the primary active constituents in cinnamon tea that aid with period cramps.

• Cinnamaldehyde: The compound responsible for cinnamon's distinct flavor and aroma, it has anti-inflammatory properties that help reduce prostaglandin production, a hormone that causes menstrual cramps.
• Eugenol: A phenolic compound found in cinnamon, it has analgesic and anti-inflammatory effects that help alleviate menstrual pain and discomfort.
• Linalool: A terpene alcohol that has antispasmodic properties, it helps relax the smooth muscles of the uterus, reducing menstrual cramp pain.
• Methyl chavicol: A monoterpene with analgesic properties, it helps relieve menstrual pain and discomfort.
• Trans-cinnamate: A phenolic acid that has anti-inflammatory properties, it helps reduce prostaglandin production and reduce menstrual cramp pain.

The following recipe gives a procedure to make a basic cinnamon tea for period cramps.

1. Boil 1 cup of water and add 1 cinnamon stick, let it simmer for 10 minutes.
2. Remove cinnamon stick and add 1 teaspoon of honey, stir until fully dissolved.
3. Squeeze half a lemon into the mixture, stir well to combine.
4. Add 1 teaspoon of dried chamomile flowers, let it steep for 5 minutes.
5. Strain the tea, allow it to cool slightly, then enjoy.

7. Fennel

Fennel tea aids period cramps due to its antispasmodic properties, which relax the smooth muscles of the uterus, reducing contractions and subsequently alleviating pain.

Its anti-inflammatory effects originate from the compound anethole, which inhibits inflammatory prostaglandins, further decreasing discomfort. Fennel's phytoestrogens help balance hormones, decreasing menstrual irregularities and cramp intensity. Moreover, fennel tea's heat promotes blood flow, soothing tense muscles and easing cramp-related tension.

Consequently, fennel tea provides consistent relief for women experiencing menstrual cramps.

Right below you will find a list of the most important parts in fennel tea that help with period cramps.

• Seeds: Contain volatile oils and antispasmodic compounds that help relax the smooth muscles of the uterus and alleviate menstrual cramps.
• Leaves: Rich in flavonoids and phenolic compounds that possess anti-inflammatory properties, reducing inflammation and pain during menstruation.
• Stems: Contain essential oils and coumarins that have diuretic and antispasmodic effects, helping to soothe menstrual cramps and bloating.
• Flowers: Have antioxidant and analgesic properties that can help reduce pain, inflammation, and discomfort during menstruation.
• Rhizomes: Contain potent anti-inflammatory and antispasmodic compounds, making them effective for relieving menstrual cramps and regulating periods.

The list below shows the primary active constituents in fennel tea that aid with period cramps.

• Anethole: Acts as an anti-spasmodic, relaxing the smooth muscles of the uterus and reducing menstrual cramp pain.
• Fenchone: Exhibits anti-inflammatory properties, helping to alleviate prostaglandin-induced inflammation during menstruation.
• Limonene: Known for its calming and mild sedative effects, reducing anxiety and discomfort related to menstrual cramps.
• Estragole: Demonstrates phytoestrogenic activity, helping to balance hormonal levels and alleviate menstrual symptoms.
• Alpha-Pinene: Possesses analgesic properties, providing relief from menstrual pain and discomfort.

The following recipe gives a procedure to make a basic fennel tea for period cramps.

1. Chop 1 tablespoon of fresh fennel leaves and stems, or use 1 teaspoon of fennel seeds, crushing them to release their oils.
2. Boil 1 cup of water and add the crushed fennel leaves or seeds.
3. Reduce heat and let it simmer for 5-10 minutes.
4. Strain the tea, separating the solids from the liquid.
5. Drink the fennel tea while it's still warm, up to three times a day during your period to relieve cramps.

8. Rosemary

Rosemary tea aids in alleviating period cramps due to its anti-inflammatory properties, which reduce inflammation in the uterus and ease menstrual discomfort.

This herbal tea's calming effects stem from its rosmarinic acid content, known for soothing contracted muscles in the uterus. Furthermore, rosemary tea contains essential oils and antioxidants that help regulate menstrual cycles and promote overall hormonal balance, thus minimizing cramp intensity. Its pain-relieving qualities stem from methyl salicylate, a compound similar to aspirin, providing additional relief during menstruation.

Lastly, rosemary tea's warmth increases blood flow to the pelvic area, helping to relax the muscles and subsequently diminishing menstrual cramp pain.

Right below you will find a list of the most important parts in rosemary tea that help with period cramps.

• Leaves: Contain compounds that help relax smooth muscles, reducing menstrual cramp pain.
• Flowers: Rich in antioxidants and anti-inflammatory agents, which can alleviate symptoms of menstrual cramps.
• Stems: Contain essential oils and antispasmodic properties, helping to soothe and relax the uterus during menstruation.
• Seeds: Packed with nutrients, including essential fatty acids, which can help reduce inflammation and relieve menstrual discomfort.

The list below shows the primary active constituents in rosemary tea that aid with period cramps.

• Rosmarinic acid: Its anti-inflammatory properties help reduce prostaglandin production, which can alleviate menstrual cramps.
• Carnosic acid: This antioxidant helps combat oxidative stress, which can contribute to menstrual pain.
• Carnosol: Its analgesic and anti-inflammatory effects aid in relieving discomfort and inflammation during menstruation.
• Ursolic acid: This compound's anti-spasmodic properties can help soothe and relax muscle spasms, reducing period cramps.
• Rosmarinol: Its estrogenic effects can help regulate hormonal imbalances, alleviating menstrual cramp symptoms.

The following recipe gives a procedure to make a basic rosemary tea for period cramps.

1. Gather 1 cup of water and 1 teaspoon of dried rosemary leaves.
2. Bring the water to a boil in a saucepan or kettle.
3. Add the dried rosemary leaves to the boiling water.
4. Let the mixture steep for 5-10 minutes.
5. Strain the tea into a cup, discard the rosemary leaves, and enjoy.

9. Yarrow

Yarrow tea alleviates period cramps due to its anti-inflammatory and antispasmodic properties, which reduce inflammation and relax muscle spasms in the uterus.

This herbal tea contains compounds like flavonoids and sesquiterpene lactones that promote blood flow and soothe menstrual discomfort. Furthermore, yarrow tea regulates hormonal imbalances by stimulating the production of certain hormones, decreasing prostaglandins responsible for painful cramps. Its astringent properties also lessen heavy menstrual bleeding and ease associated symptoms.

Therefore, yarrow tea brings relief from period cramps through its multifaceted action on the body.

Right below you will find a list of the most important parts in yarrow tea that help with period cramps.

• Flowers: Contain anti-inflammatory compounds that help alleviate menstrual cramps.
• Leaves: Rich in soothing agents that reduce muscle spasms and alleviate discomfort during menstruation.
• Stems: Have mild analgesic properties that help ease menstrual pain and discomfort.
• Seeds: Contain high levels of essential fatty acids that help regulate hormones associated with menstrual pain.

The list below shows the primary active constituents in yarrow tea that aid with period cramps.

• Alpha-Pinene: This medicinal constituent has anti-inflammatory properties that help reduce inflammation in the uterus during menstruation.
• Beta-Myrcene: Beta-Myrcene has antispasmodic properties that aid in relieving menstrual cramps by relaxing the smooth muscles of the uterus.
• Caryophyllene: Caryophyllene has analgesic effects that help alleviate pain caused by menstrual cramps.
• Flavonoids: Flavonoids act as phytoestrogens, helping to balance hormones and reduce menstrual cramp symptoms.
• Sesquiterpene Lactones: Sesquiterpene Lactones have anti-prostaglandin properties that inhibit the production of prostaglandins, reducing inflammation and cramping during menstruation.

The following recipe gives a procedure to make a basic yarrow tea for period cramps.

1. Gather 2 teaspoons of dried yarrow flowers and leaves.
2. Pour 1 cup of boiling water over the yarrow in a teapot or cup.
3. Steep the mixture for 10 minutes, covered, to allow the active compounds to infuse.
4. Strain the tea to remove the plant material.
5. Drink the tea while it's still warm, up to three times a day during menstrual cramps.

10. Dandelion

Dandelion tea aids in alleviating period cramps due to its natural anti-inflammatory properties, derived from the plant's organic compounds.

This herbal infusion contains high levels of essential minerals, such as potassium and magnesium, which support muscle relaxation and reduce tension in the uterus. Furthermore, its mild diuretic effect helps decrease bloating and water retention, providing additional relief during menstruation. Dandelion tea also boasts rich antioxidant content that combats oxidative stress, promoting overall hormonal balance and well-being.

Lastly, this soothing beverage enhances liver function, assisting in the metabolism and elimination of hormones, thereby minimizing menstrual discomfort.

Right below you will find a list of the most important parts in dandelion tea that help with period cramps.

• Flowers: Contain volatile compounds and antioxidants that help reduce inflammation and muscle spasms, providing relief from menstrual cramps.
• Leaves: Rich in nutrients and phytochemicals, leaves help alleviate menstrual pain, regulate hormonal imbalances and reduce bloating.
• Roots: Packed with medicinal properties, roots have historically been used to soothe menstrual cramps, regulate periods, and reduce symptoms related to PMS.

The list below shows the primary active constituents in dandelion tea that aid with period cramps.

• Taraxasterol: Reduces inflammation, helping to alleviate menstrual cramps.
• Luteolin: Acts as an antispasmodic, helping to relax uterine muscles and reduce cramping.
• Apigenin: Exhibits analgesic properties, helping to relieve pain associated with menstrual cramps.
• Chicoric acid: Posesses antioxidant and anti-inflammatory properties, helping to soothe menstrual discomfort.
• Kaempferol: Has anti-inflammatory effects, reducing menstrual pain and inflammation.

The following recipe gives a procedure to make a basic dandelion tea for period cramps.

1. Gather 2 tablespoons of dried dandelion flowers and leaves, ensuring they are free from pesticides.
2. Boil 2 cups of water in a pot, then add the dandelion flowers and leaves.
3. Steep the mixture for 10 minutes, covered, to allow the nutrients to infuse.
4. Strain the liquid to remove dandelion particles.
5. Consume the hot dandelion tea, preferably between meals, for at least three days during menstruation.