What Are the Best Natural Remedies for Period Pain and Cramps?

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Menstrual cramps are common, but that doesn’t mean you should ignore them. For many menstruators, cramps interfere with daily life. For some, they’re debilitating.

If you’re looking to manage cramps with little or no medication, you have options. Some have research support, while others need more study. Let’s consider the role of common natural remedies for period pain.

Why Are Periods Painful?

There are many possible causes of pain and cramping during periods. Often, cramps aren’t the result of an underlying medical problem.

Primary dysmenorrhea is the medical term for period pain that doesn’t happen because of a medical condition. It’s particularly common in teens and young people, affecting up to 90% of those under 24.

This type of menstrual pain can start up to a day or two before your period arrives. Painful cramps typically last eight to 72 hours.

What Causes Menstrual Cramps?

During your period, your body releases chemicals called prostaglandins. These chemicals trigger the uterus to contract repeatedly, helping it shed its lining. Prostaglandins also cause blood vessels in the uterus to tighten.

This combination of muscle contractions and blood vessel tightening can create menstrual cramps. It also stimulates the release of substances that increase sensitivity in the uterus. This creates a “perfect storm” environment for increased pain during the menstrual cycle.

Compared to people who don’t experience cramps, those who do often have higher levels of prostaglandins in their menstrual fluid. This evidence supports the hypothesis that prostaglandins drive period cramps.

Why Is It Important to Take Menstrual Pain Seriously?

Most people with menstrual cramps don’t seek health care for them. Many assume cramps are normal and “just something to deal with.” While menstruation itself isn’t a sign of disease, extremely heavy, painful periods aren’t normal, either.

Sometimes, severe period cramps signal an underlying condition such as endometriosis. Ignoring menstrual pain can delay the diagnosis and treatment of these conditions.

Severe, untreated period pain can also lead to chronic pain conditions. In fact, people with painful periods are 2.5 times more likely to develop chronic pain later in life. Period pain can harm your mental health, relationships, and success at school and work.

You should feel like you can ask your healthcare provider about your period symptoms. They can help you determine if you need additional testing.

How Can I Manage Period Pain Naturally?

Clinical guidelines recommend two front-line treatments for painful cramps: NSAIDs and hormonal contraception. NSAIDs are nonsteroidal anti-inflammatory drugs, such as ibuprofen. They work by blocking enzymes involved in prostaglandin production.

Hormonal contraceptives such as birth control pills can also reduce period pain. Both combined (estrogen plus progestin) and progestin-only contraception can reduce pain from menstrual cramps.

However, birth control side effects may deter some people from using it to manage period pain.

People who take hormonal birth control have varied responses to it: Some people report many side effects, and others report none. This makes it difficult to predict what (if any) side effects you might experience.

Regardless, you might find nondrug treatments helpful for managing period pain, including the following:

Exercise

Exercise may sound like the least appealing thing on Earth when you have cramps. However, physical activity is your friend in the fight against period pain.

Research consistently supports exercise as the most effective natural painkiller for menstrual cramps. A 2024 meta-analysis of nondrug treatments showed that exercise reduced period pain the most.

Keep exercise consistent for maximum effect. A recent systematic review showed that eight to 12 weeks of regular exercise reduced cramp intensity and shortened the duration of cramps.

Most importantly, exercise has few adverse side effects and many positive ones. It can improve your mood, sleep, and general health. What’s not to like?

Heat therapy

Topical heat is a simple, popular method for period pain relief. It works by relaxing your abdominal muscles and improving blood flow in the pelvis. For people with primary dysmenorrhea, heating pads reduce pain more than a placebo.

Best of all, topical heat is a low-cost, safe option for nearly everyone.

Acupuncture and acupressure

Researchers have found mixed evidence for these alternative therapies. A 2024 systematic review found that acupressure and acupuncture slightly improved period pain. However, these improvements weren’t as strong as those observed for exercise and heat.

Researchers can’t confidently prove that acupuncture or pressure is better than other treatment options.

TENS therapy

Transcutaneous electrical nerve stimulation (TENS) blocks pain signals using small electrical pulses. To use TENS, you place small adhesive pads over the painful area and connect them to a stimulation unit. TENS is inexpensive; you can buy a simple home TENS unit for under $30.

Some people find TENS helpful. Side effects generally include mild tingling and slight redness under the pads. Rarely, some people report a heavier menstrual flow after using TENS.

Herbal remedies and supplements

Many people try teas and herbal supplements to manage their period cramps. Unfortunately, the U.S. supplement industry is not well-regulated, making it hard to ensure the quality and safety of a given supplement.

Some simple supplements show promise, though. For example, a 2023 systematic review and meta-analysis investigated the effect of vitamin D on period pain. The researchers found that regular supplementation with vitamin D significantly decreased pain levels.

Some basic foods can also act as supplements of sorts. A 2022 systematic review found that ginger reduced painful menstrual cramps more than a placebo. However, ginger wasn’t as helpful as exercise.

Before starting any new supplement, talk to your provider. Some herbs and supplements may interact with other medications you already take.

Anti-inflammatory foods

Eating a diet rich in anti-inflammatory foods may help ease period pain. Research shows that omega-3 fatty acids in fish, flaxseeds, leafy greens like spinach, and colorful fruits like berries reduce inflammation. Thanks to its active compound, curcumin, adding turmeric to your meals may also offer relief.

How Effective Are Natural Remedies for Menstrual Cramps?

Natural remedies can help manage menstrual cramps; many are inexpensive and low-risk. Research supports exercise and topical heat as the most effective nondrug treatments for period pain. You can apply them alone or alongside prescription medications.

If your period pain doesn’t improve, don’t wait. Consult your provider to determine if something else is contributing to your symptoms. Period pain is common, but that doesn’t mean you have to “just live with it.”