5 Time-Tested Teas for Natural Relief from Menstrual Cramps

Menstrual cramps can disrupt daily life, causing pain and exhaustion. While hot water bottles and over-the-counter painkillers offer temporary relief, many women seek more sustainable solutions. For centuries, herbal teas have been used to alleviate menstrual discomfort. These time-tested remedies can provide significant relief.

Here are five ancient herbal teas known for their ability to ease menstrual cramps:

Red Raspberry Leaf Tea

Red raspberry leaf tea is made from the leaves of raspberry plants. Despite its name, it doesn't taste like raspberries but has a mild flavor similar to black tea. The leaves contain fragarine, a compound believed to strengthen pelvic muscles and reduce uterine spasms, significantly helping with menstrual pain.

To prepare, add 1–2 teaspoons of dried red raspberry leaves to hot water and steep for 10 minutes.

Chamomile Tea

Chamomile tea, a superstar remedy used in ancient Egypt and Rome for its calming properties, is a popular choice for menstrual relief. Its anti-inflammatory and antispasmodic compounds, such as apigenin, help relax muscles and reduce cramping. Additionally, the antioxidants in chamomile may help reduce inflammation. While it may not directly affect menstrual cramps, chamomile tea can improve sleep and reduce fatigue, common symptoms during menstruation.

Peppermint Tea

Peppermint tea has been used since ancient Greece to relieve menstrual cramps. It contains menthol, a natural muscle relaxant, that can soothe uterine contractions and ease cramps. A 2019 study found that menthol in peppermint oil smooths muscle spasms, reducing painful stomach cramps.

To make peppermint tea, steep 1 teaspoon of dried peppermint leaves in hot water for 5–10 minutes. In addition to easing cramps, drinking peppermint tea can improve digestion and reduce bloating.

Cinnamon Tea

Many women crave sweets during menstruation, and cinnamon tea can satisfy this craving while easing pain. Its naturally sweet and spicy flavor makes it a comforting, refreshing, and relaxing drink. A staple in ancient Chinese and Ayurvedic medicine, cinnamon has anti-inflammatory and circulation-boosting properties, which help to reduce menstrual pain by improving blood flow and relaxing uterine muscles. A 2020 study found that cinnamon supplementation can reduce inflammation and oxidative stress levels. Consume cinnamon tea in moderation to avoid overstimulation.

Ginger Tea

Ginger tea is a reliable remedy with potent anti-inflammatory properties used for ages in Asian and Indian healing practices. This spicy root contains gingerol, an active compound that may reduce prostaglandin levels, which trigger menstrual cramps. A 2015 study found that women who consumed 750-2000 mg of ginger powder during the first 3-4 days of their period experienced reduced period pain.

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice, diagnosis, or treatment. Consult a healthcare provider before starting any new dietary or herbal remedy, especially if pregnant, nursing, taking medications, or have existing health conditions.