10 Best Herbal Teas For Menstrual Cramps

Herbal teas for menstrual cramps are a natural remedy that helps alleviate the discomfort and pain associated with menstruation.

These teas are made from herbs like chamomile, ginger, and peppermint, which contain anti-inflammatory and calming properties that soothe the uterus and relax the body. Regular consumption of these teas can reduce menstrual cramp intensity and frequency, improving overall quality of life.

Examples include ginger tea, peppermint tea, and raspberry leaf tea, which have been shown to provide relief to many women worldwide.

The following article describes in detail the most important teas for menstrual cramps, including medicinal properties, parts of herbs to use, and recipes for preparations.

1. Paeonia officinalis

Paeonia officinalis, also known as pink peony, teas helps with menstrual cramps because of its potent anti-inflammatory and analgesic properties.

The tea contains salicylic acid, a compound similar to aspirin, which helps to reduce prostaglandins - hormone-like substances that cause pain and inflammation during menstruation.

This natural remedy has been used for centuries to ease cramping, discomfort, and other symptoms associated with PMS, making it a popular alternative to over-the-counter medications for women seeking natural relief.

Medicinal Constituents

The list below shows the primary medicinal constituents in Paeonia officinalis teas that help with menstrual cramps.

• Isoquinoline alkaloids: These compounds have been found to have analgesic and anti-inflammatory properties, which help to reduce the severity of menstrual cramps.
• Paeoniflorin: This glycoside has been shown to possess anti-inflammatory and analgesic effects, which can help to alleviate menstrual cramp pain and discomfort.
• Paeonol: This phenolic compound has been found to have anti-inflammatory and anti-spasmodic properties, which can help to relax uterine muscles and reduce menstrual cramp pain.

Parts Used

The list below shows the primary parts of pink peony used to make teas for menstrual cramps.

• Roots: Containing iridoid glycosides, the roots of Paeonia officinalis are used to make teas for menstrual cramps due to their analgesic and anti-inflammatory properties.
• Leaves: Rich in flavonoids and alkaloids, the leaves of Paeonia officinalis are used to make teas for menstrual cramps due to their antioxidant and anti-inflammatory effects.
• Flowers: With their high content of flavonoids and phenolic acids, the flowers of Paeonia officinalis are used to make teas for menstrual cramps due to their antioxidant and anti-inflammatory properties.

Quick Recipe

The following recipe gives a procedure to make a basic pink peony for menstrual cramps.

1. Harvest 1-2 tablespoons of fresh paeonia officinalis roots or 2-3 teaspoons of dried roots in late summer or early fall.
2. Wash the paeonia officinalis roots thoroughly with cold water to remove any dirt or debris.
3. Chop the paeonia officinalis roots into small pieces to release their medicinal properties.
4. Steep 1 teaspoon of chopped paeonia officinalis roots in 8 ounces of boiling water for 5-7 minutes.
5. Strain the tea and discard the solids to enjoy the herbal benefits of paeonia officinalis.

2. Cymbopogon citratus

Cymbopogon citratus, also known as lemongrass, teas helps with menstrual cramps because it contains compounds like citral and geraniol, which have anti-inflammatory properties.

These compounds help to relax the uterine muscles and reduce spasms, providing relief from cramps. The tea's warm and soothing effects also help to ease anxiety and promote a sense of calm, making it easier to manage menstrual discomfort.

Additionally, lemongrass tea's flavonoids and antioxidants may help to balance hormonal levels and reduce inflammation, further alleviating menstrual cramp symptoms.

Medicinal Constituents

The list below shows the primary medicinal constituents in Cymbopogon citratus teas that help with menstrual cramps.

• Geranial: Geranial, a terpene compound, helps alleviate menstrual cramps by acting as a natural anti-inflammatory and analgesic, reducing pain and discomfort associated with menstrual cramps.
• Neral: Neral, another terpene compound, helps with menstrual cramps by exhibiting anti-inflammatory and antioxidant properties, which can reduce pain, inflammation, and oxidative stress associated with menstrual cramps.
• Limonene: Limonene, a terpene compound, helps with menstrual cramps by acting as a natural anti-inflammatory and relaxing agent, which can reduce pain, anxiety, and stress associated with menstrual cramps.

Parts Used

The list below shows the primary parts of lemongrass used to make teas for menstrual cramps.

• Leaves: They are commonly used to make teas due to their high concentration of citral and geranial, which have anti-inflammatory and analgesic properties that help alleviate menstrual cramps.
• Rhyzomes: The rhyzomes contain oils with analgesic and anti-inflammatory properties, making them a popular choice for teas aimed at reducing menstrual pain.
• Stems: The stems of Cymbopogon citratus also contain essential oils that help to reduce inflammation and alleviate menstrual cramps, making them a popular ingredient in teas for menstrual relief.

Quick Recipe

The following recipe gives a procedure to make a basic lemongrass for menstrual cramps.

1. Gather 1 tablespoon of dried cymbopogon citratus leaves and 1 cup of boiling water for the tea.
2. Steep the dried leaves in boiling water for 5-7 minutes or until the desired strength is achieved.
3. Strain the tea into a cup using a fine mesh sieve or cheesecloth to remove the solids.
4. Add 1 tablespoon of honey or sugar to sweeten the tea if desired for taste.
5. Serve the herbal tea hot or iced immediately to preserve its flavor and aroma.

3. Melissa officinalis

Melissa officinalis, also known as lemon balm, teas helps with menstrual cramps because of its natural anti-inflammatory and antispasmodic properties.

The tea contains rosmarinic acid, which has been shown to relax smooth muscle and reduce pain. Additionally, lemon balm has a calming effect on the nervous system, helping to alleviate anxiety and stress associated with menstrual cramps. The soothing properties of Melissa officinalis tea may also help to regulate menstrual cycles and reduce the severity of cramps.

This makes it a popular natural remedy for menstrual relief.

Medicinal Constituents

The list below shows the primary medicinal constituents in Melissa officinalis teas that help with menstrual cramps.

• Linalool: A terpene that has a relaxing effect on the muscles, helping to alleviate menstrual cramp pain by reducing muscle spasms and promoting relaxation.
• Rosmarinic acid: A phenolic compound that has anti-inflammatory properties, reducing prostaglandin production and thereby easing menstrual cramp pain and inflammation.
• Geraniol: A terpene that has analgesic and anti-inflammatory effects, helping to relieve menstrual cramp pain by blocking the production of pain-causing chemicals in the body.

Parts Used

The list below shows the primary parts of lemon balm used to make teas for menstrual cramps.

• Leaves: They are used due to their high content of antioxidants and rosmarinic acid, which help to reduce inflammation and ease cramps.
• Flowers: They are used due to their soothing and calming effects, which can help to reduce anxiety and discomfort associated with menstrual cramps.
• Stems: They are used due to their content of essential oils, particularly linalool, which has anti-inflammatory properties that can help to alleviate menstrual cramp pain.

Quick Recipe

The following recipe gives a procedure to make a basic lemon balm for menstrual cramps.

1. Harvest a sufficient amount of melissa officinalis leaves and flowers in the early morning or late afternoon.
2. Dry the leaves and flowers by spreading them out in a single layer on paper towels for 1-2 hours.
3. Combine 1 teaspoon of dried melissa officinalis leaves and flowers with 8 ounces of boiling water for 5-7 minutes.
4. Strain the tea through a cheesecloth or a fine-mesh sieve into a cup to remove the solids immediately.
5. Allow the tea to cool and store it in the refrigerator for up to 24 hours before serving.

4. Citrus x aurantium

Citrus x aurantium, also known as bitter orange, teas helps with menstrual cramps because it contains limonene, a natural compound that has anti-inflammatory properties.

This helps to reduce inflammation and ease pain associated with menstrual cramps. Additionally, the tea's active compounds, including synephrine and naringenin, have been shown to have analgesic and anti-spasmodic effects, which can help to relax the uterine muscles and alleviate cramping.

The tea's warm, soothing properties also provide relief and comfort during menstrual periods.

Medicinal Constituents

The list below shows the primary medicinal constituents in Citrus x aurantium teas that help with menstrual cramps.

• Synephrine: Helps alleviate menstrual cramps by acting as a smooth muscle relaxant, reducing uterine contractions that contribute to pain.
• Naringenin: Exhibits anti-inflammatory and analgesic properties, which help to reduce inflammation and pain associated with menstrual cramps.
• Hesperidin: Possesses analgesic and anti-inflammatory properties, which can help to reduce pain and discomfort caused by menstrual cramps.

Parts Used

The list below shows the primary parts of bitter orange used to make teas for menstrual cramps.

• Barks: The barks of Citrus x aurantium are used to make teas due to their high content of flavonoids and limonoids, which have anti-inflammatory and analgesic properties.
• Fruits: The fruits of Citrus x aurantium, also known as bitter oranges, are used to make teas that help alleviate menstrual cramps due to their high concentration of flavonoids and essential oils.
• Leaves: The leaves of Citrus x aurantium are used to make teas that help ease menstrual cramps and other symptoms associated with PMS due to their high content of flavonoids and other bioactive compounds.

Quick Recipe

The following recipe gives a procedure to make a basic bitter orange for menstrual cramps.

1. Harvest 1 ounce of fresh aurantium peel from mature trees in the morning after the dew has evaporated.
2. Dry the harvested peel in a single layer on paper bags for 1 week in a dry place.
3. Combine 1 teaspoon of dried aurantium peel with 1 cup of boiling water in a tea infuser.
4. Steep the mixture for 5-7 minutes or until the desired flavor and aroma are achieved.
5. Strain the tea and serve immediately to enjoy the herbal citrus x aurantium tea.

5. Artemisia absinthium

Artemisia absinthium, also known as wormwood, teas helps with menstrual cramps because of its unique combination of bioactive compounds and anti-inflammatory properties.

The tea's essential oils, including thujone and camphor, have been shown to have a direct impact on the body's pain receptors, providing relief from cramps and discomfort.

Additionally, wormwood tea's anti-inflammatory properties help to reduce prostaglandin levels, which contribute to menstrual cramps, making it a natural and effective remedy for women experiencing period pain.

Medicinal Constituents

The list below shows the primary medicinal constituents in Artemisia absinthium teas that help with menstrual cramps.

• Thujone: Thujone has a sedative and analgesic effect, helping to reduce pain and inflammation associated with menstrual cramps.
• Bornol: Bornol, a terpene found in Artemisia absinthium, has anti-inflammatory and antispasmodic properties, which can help alleviate cramp-related discomfort.
• Bornyl acetate: Bornyl acetate, another terpene present in the herb, has analgesic and anti-inflammatory properties, which can help reduce menstrual pain and inflammation.

Parts Used

The list below shows the primary parts of wormwood used to make teas for menstrual cramps.

• Leaves: The leaves of Artemisia absinthium are commonly used to make teas for menstrual cramps due to their anti-inflammatory and antispasmodic properties.
• Stems: The stems of Artemisia absinthium contain bioactive compounds that help in relieving menstrual cramps and other symptoms associated with PMS.
• Flowers: The flowers of Artemisia absinthium are traditionally used to make teas for menstrual cramps, as they exhibit analgesic and anti-inflammatory properties.

Quick Recipe

The following recipe gives a procedure to make a basic wormwood for menstrual cramps.

1. Harvest the dried aerial parts of artemisia absinthium by cutting them with scissors when they are fully ripe.
2. Measure out 1 to 2 teaspoons of the dried aerial parts for every 8 ounces of boiling water.
3. Steep the dried aerial parts in the boiling water for 5 to 10 minutes to release the active ingredients.
4. Strain the tea into a cup using a fine-mesh sieve or cheesecloth to remove the solids.
5. Allow the tea to cool to a comfortable temperature before serving it to the user.

6. Valeriana officinalis

Valeriana officinalis, also known as valerian, teas helps with menstrual cramps because it contains compounds that have a natural analgesic and anti-inflammatory effect.

The root of the valerian plant is rich in valerenic acid, which helps to relax the uterine muscles, reducing spasms and cramping.

Additionally, valerian teas have a calming effect on the nervous system, which can help to reduce stress and anxiety associated with menstrual cramps, promoting overall relaxation and comfort.

Medicinal Constituents

The list below shows the primary medicinal constituents in Valeriana officinalis teas that help with menstrual cramps.

• Valerenic acid: This terpene has anxiolytic and antispasmodic properties, which can help alleviate menstrual cramps by reducing muscle spasms and promoting relaxation.
• Valeranone: This sesquiterpene has sedative and analgesic effects, which can help reduce the perception of pain and discomfort associated with menstrual cramps.
• Valerenol: This terpene has anti-inflammatory and antispasmodic properties, which can help reduce inflammation and alleviate muscle spasms associated with menstrual cramps.

Parts Used

The list below shows the primary parts of valerian used to make teas for menstrual cramps.

• Roots: Valerian root is the most commonly used part due to its high concentration of valerenic acid, a compound known to have a sedative effect that helps alleviate menstrual cramps.
• Leaves: Valerian leaves are used as a secondary option, as they contain a lower concentration of valerenic acid but still offer some benefits in reducing menstrual discomfort.
• Stems: Valerian stems are occasionally used, particularly in combination with roots or leaves, to create a tea that may provide a mild sedative effect and help soothe menstrual cramps.

Quick Recipe

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

1. Harvest fresh valeriana officinalis roots in late summer or early fall when the plant is in full bloom.
2. Dry the valeriana officinalis roots in a warm area with good air circulation for 1 to 2 weeks.
3. Chop the dried valeriana officinalis roots into small pieces to increase their surface area for infusion.
4. Steep 1 teaspoon of dried valeriana officinalis root in 8 ounces of boiling water for 5 to 10 minutes.
5. Strain the tea and serve immediately to release the medicinal properties of valeriana officinalis roots.

7. Piper methysticum

Piper methysticum, also known as kava, teas helps with menstrual cramps because of its unique combination of compounds that have a relaxing effect on the body.

The tea contains kavalactones, which work to reduce anxiety and stress, often contributing to menstrual cramps. By calming the mind and body, kava tea may help alleviate the severity and frequency of menstrual cramps.

Additionally, it may also help regulate hormones and reduce inflammation, providing relief and comfort to those experiencing menstrual discomfort.

Medicinal Constituents

The list below shows the primary medicinal constituents in Piper methysticum teas that help with menstrual cramps.

• Isoorientin: This flavonoid glycoside helps with menstrual cramps by reducing inflammation and modulating prostaglandin levels, which contribute to pain and discomfort during menstruation.
• Kaurenoic acid: As a triterpenoid, kaurenoic acid has anti-inflammatory properties, which can help alleviate menstrual cramp pain by reducing inflammation and oxidative stress in the body.
• Bacoside a: This triterpene saponin has anti-anxiety and anti-inflammatory effects, which can help alleviate menstrual cramp pain by reducing stress and inflammation in the body.

Parts Used

The list below shows the primary parts of kava used to make teas for menstrual cramps.

• Leaves: Piper methysticum leaves are commonly used to make teas due to their high concentration of aporphine alkaloids, which have analgesic and anti-inflammatory properties.
• Rhyzomes: The rhyzomes of Piper methysticum are also used to make teas, as they contain a higher percentage of kavalactones, which have been shown to have pain-relieving and anti-anxiety effects.
• Stems: Piper methysticum stems are sometimes used to make teas, as they contain a combination of aporphine alkaloids and kavalactones, which work together to provide relief from menstrual cramps.

Quick Recipe

The following recipe gives a procedure to make a basic kava for menstrual cramps.

1. Harvest 30-50 grams of the dried roots of a specific plant known for its sedative properties.
2. Dry the harvested roots in a low-temperature oven at 150°f for 2 hours.
3. Grind the dried roots into a fine powder using a coffee grinder or spice mill.
4. Measure out 1 teaspoon of the powdered root for every 8 ounces of boiling water.
5. Steep the root powder in boiling water for 5-10 minutes to create a calming tea.

8. Mentha x piperita

Mentha x piperita, also known as peppermint, teas helps with menstrual cramps because it contains compounds like menthol and limonene that have analgesic and anti-inflammatory properties.

These properties help to relax the uterine muscles and reduce spasms, providing relief from cramps and discomfort.

Additionally, peppermint tea's calming effects on the digestive system can help alleviate nausea and bloating often associated with menstrual cramps, making it a popular natural remedy for women experiencing menstrual discomfort.

Medicinal Constituents

The list below shows the primary medicinal constituents in Mentha x piperita teas that help with menstrual cramps.

• Menthol: Menthol helps alleviate menstrual cramps by blocking the production of pain-causing chemicals in the body, such as prostaglandins, and relaxing muscles in the uterus.
• Rosmarinic acid: Rosmarinic acid acts as an anti-inflammatory agent, reducing inflammation and pain associated with menstrual cramps, while also helping to relax the uterine muscles.
• Limonene: Limonene has a mild anxiolytic and analgesic effect, helping to reduce stress and alleviate pain associated with menstrual cramps, while also potentially improving mood and sleep quality.

Parts Used

The list below shows the primary parts of peppermint used to make teas for menstrual cramps.

• Leaves: The leaves of Mentha x piperita contain menthol, which acts as a natural pain reliever and anti-inflammatory agent.
• Roots: The roots of Mentha x piperita contain menthone, which has analgesic and anti-inflammatory properties, helping to ease menstrual cramp pain.
• Stems: The stems of Mentha x piperita contain menthol and other compounds that help to relax the uterine muscles and reduce spasms associated with menstrual cramps.

Quick Recipe

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

1. Harvest the fresh leaves of the plant in the early morning when the dew is still present.
2. Rinse the harvested leaves with cold water to remove any dirt or debris.
3. Chop the leaves finely to release their essential oils and prepare them for infusion.
4. Steep one teaspoon of the chopped leaves in a cup of boiling water for five to seven minutes.
5. Strain the tea through a fine-mesh sieve to remove the solids and discard the leaves.

9. Zingiber officinale

Zingiber officinale, also known as ginger, teas helps with menstrual cramps because it contains compounds that have anti-inflammatory and pain-relieving properties.

The active ingredients, such as gingerols and shogaols, work by blocking the production of prostaglandins, hormone-like substances that cause muscle contractions and pain during menstruation. As a result, ginger tea can help alleviate cramping, bloating, and discomfort associated with menstrual periods, providing relief and promoting a sense of well-being.

Its natural properties make it a popular choice for menstrual comfort.

Medicinal Constituents

The list below shows the primary medicinal constituents in Zingiber officinale teas that help with menstrual cramps.

• Gingerols: Gingerols, specifically 6-gingerol and 8-gingerol, have anti-inflammatory and analgesic properties, which help to reduce pain and discomfort associated with menstrual cramps.
• Shogaols: Shogaols, particularly 6-shogaol, possess anti-inflammatory and analgesic properties that help to reduce inflammation and pain in the uterus and other areas, alleviating menstrual cramp symptoms.
• Zingiberene: Zingiberene is a sesquiterpene with anti-inflammatory and spasmolytic properties, which help to relax the uterine muscles and reduce menstrual cramp severity.

Parts Used

The list below shows the primary parts of ginger used to make teas for menstrual cramps.

• Rhyzomes: The rhizomes of Zingiber officinale are used to make teas due to their high concentration of gingerols, compounds that have anti-inflammatory and analgesic properties.
• Roots: The roots of Zingiber officinale are used to make teas, which help to ease menstrual cramps due to their warming and anti-inflammatory effects.
• Leaves: The leaves of Zingiber officinale are used to make teas, which have been traditionally used to alleviate menstrual discomfort due to their antioxidant and anti-inflammatory properties.

Quick Recipe

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

1. Wash your hands thoroughly before handling the dried zingiber officinale roots to prevent contamination.
2. Measure out one to two teaspoons of dried zingiber officinale roots per 8 ounces of boiling water.
3. Steep the dried roots in the boiling water for five to seven minutes to allow for proper extraction.
4. Strain the tea into a cup using a fine mesh sieve or cheesecloth to remove the solids.
5. Serve the hot tea immediately and let it steep for an additional two to three minutes if desired.

10. Senna auriculata

Senna auriculata, also known as cassia, teas helps with menstrual cramps because it contains saponins and flavonoids, which have potent anti-inflammatory and antioxidant properties.

These compounds help to relax the uterine muscles and reduce prostaglandins, hormone-like substances that stimulate contractions. As a result, Senna auriculata tea may help to alleviate menstrual cramp symptoms, such as pain and discomfort, allowing women to experience relief and a greater sense of comfort during their menstrual cycle.

It may also help to regulate menstrual flow.

Medicinal Constituents

The list below shows the primary medicinal constituents in Senna auriculata teas that help with menstrual cramps.

• Auriculatin: This flavonoid glycoside has anti-inflammatory and analgesic properties, which help to alleviate menstrual cramp pain and reduce inflammation associated with menstruation.
• Quercetin: A potent flavonoid antioxidant, quercetin has anti-inflammatory and anti-prostaglandin effects, which can help to reduce menstrual cramp severity and alleviate symptoms of dysmenorrhea.
• Isoquercetin: A flavonoid glycoside and a derivative of quercetin, isoquercetin has anti-inflammatory and antioxidant properties, which can help to reduce menstrual cramp pain and alleviate symptoms of menstrual distress.

Parts Used

The list below shows the primary parts of cassia used to make teas for menstrual cramps.

• Leaves: Senna auriculata leaves are used to make teas for menstrual cramps due to their anti-inflammatory and antispasmodic properties.
• Rhyzomes: Senna auriculata rhyzomes are used to make teas for menstrual cramps due to their ability to reduce pain and inflammation.
• Seeds: Senna auriculata seeds are used to make teas for menstrual cramps due to their uterine stimulant properties, which help in regulating menstrual flow.

Quick Recipe

The following recipe gives a procedure to make a basic cassia for menstrual cramps.

1. Harvest 30 grams of senna auriculata leaves and flowers from the plant at dawn when they are most potent.
2. Dry the senna auriculata leaves and flowers in a shaded area for 7 days to reduce moisture content.
3. Grind 2 grams of dried senna auriculata into a fine powder using a spice grinder.
4. Steep 1 gram of the powdered senna auriculata in 250 milliliters of boiling water for 5 minutes to release active compounds.
5. Strain the tea immediately and drink 100 milliliters of it 30 minutes before bedtime to aid digestion.

What is the best combination of herbal teas to use for menstrual cramps?

The best combination of herbal teas that help with menstrual cramps is a blend of ginger, chamomile, and cramp bark.

Ginger's anti-inflammatory properties help to ease pain, while chamomile calms the mind and soothes the body. Cramp bark, also known as viburnum, contains compounds that relax uterine muscles, reducing cramping. This harmonious blend can be consumed hot or cold, sweetened with honey or lemon.

Drinking this tea combination regularly can help alleviate menstrual discomfort and promote a sense of well-being during the menstrual cycle.

What ailments similar to menstrual cramps are treated with herbal teas?

Ailments similar to menstrual cramps that are treated with herbal teas are dysmenorrhea, premenstrual syndrome (PMS), and endometriosis-related pain.

Herbs like chamomile, lavender, and lemon balm are used to soothe abdominal discomfort, reduce inflammation, and alleviate symptoms of anxiety and depression often associated with these conditions.

Other herbs like ginger and turmeric have anti-inflammatory properties that help alleviate cramps and menstrual migraines.