10 best teas for menstrual cramps


Table of Contents

What are the best teas for menstrual cramps?

Finding the best teas for menstrual cramps may be of interest during your menstrual period.

Do these teas relieve menstrual cramps?

Well, although it is not scientifically proven that tea can prevent uncomfortable menstrual cramps, most women, according to their experiences, know certain types of tea can actually give some kind of comfort. Many women suffer from this uncomfortable pain in their lower bellies before or during the menstruation period.

Based on the ayurvedic and eastern medicine teachings the herbal extracts and the properties of the ingredients can reduce the pain during menstrual cramps. Those constituents are rich in these best teas for menstrual cramps.

What are the 10 best teas for menstrual cramps?

1.  Ginger tea

Ginger tea
Ginger tea

Does Ginger tea help with menstrual pain?

Ginger is medicine and food with so many beneficial properties. From ancient times ginger has been used for several purposes including in the food industry, medicines, and cosmetic industry.

Ginger has various important chemical constituents including phenolic compounds. For instance terpenes, lipids, organic acids, and carbohydrates, etc.

These possess valuable properties to include anti-inflammatory, antiemetic, analgesic, antimicrobial, anticancer, and antioxidant.

Because of those properties, especially anti-inflammatory, pain relief, and antiemetic properties, ginger provides you relief from menstrual pain. It reduces Prostaglandin levels which are responsible for muscle cramps during menstruation. It reduces the severity of the cramps and helps you to survive as normal during the troublesome days.

Ginger has a characteristic odour that gives you the aromatherapeutic effect. It calms your mind and makes you relax. Therefore Ginger tea also contains those features and it serves as one of the best teas for menstrual cramps.

How to make ginger tea?

  1. Just have some thin slices of ginger.
  2. Then boil them with a cup of water for about 5 minutes.
  3. Strain the mixture and pour the extract into a cup.
  4. Add some honey and if you like you can add a few drops of lemon juice.
  5. Drink this at least three times a day during your menstruation period.

But be careful if you have some allergies or gastric ulcerations. Do not drink ginger tea excessively if you feel any discomfort from your body.


2.  Chamomile tea

Does Chamomile tea really help against cramps?

Chamomile tea is a popular tea that provides many health benefits. Moreover, it is one of the best teas for menstrual cramps. From ancient times camomile tea has been used because of its medicinal value.

Chamomile is a daisy-like flower. Those camomile flowers are dried and infused with hot water to get the chamomile tea. It has several essential properties that help to relieve pain during menstrual cramps. Other than reducing menstrual cramps it possesses,

  • Anti-inflammatory property
  • Ability to relax and calm your mind.
  • Reduce blood sugar levels
  • Slowing or reducing osteoporosis or bone disorders
  • Helps to get good sleep, etc.

Everything considered Chamomile tea helps to get you a good sleep. This is important because most women suffer from lack of sleep and fatigue the following day. The fatigue or feeling of excessive weakness is mostly due to not getting enough sleep.

Since chamomile has no caffeine and it aids in good sleep, it is one of the best teas for menstrual cramps.

However, there are no such scientific-based study results that prove chamomile tea can help to reduce menstrual cramps. In contrast, it may have some valuable properties in giving you better sleep during this period. Still, several scientists research to find the connection. Despite having no accurate evidence, women have been using chamomile tea for a long time and consider it as one of the best teas for menstrual cramps.

How to make chamomile tea?

You can buy chamomile tea as tea bags or tea leaves powder.

  1. Place 3 or 4 tablespoons of chamomile tea in a teapot. Or else you can add tea bags according to your preference.
  2. Add 1 cup of boiling water and cover it with the lid.
  3. Let’s stay for 5 minutes.
  4. Strain the tea and enjoy.

You can add some other flavours such as mint to enhance the taste and flavour.

How chamomile tea reduces menstrual pain?

Among the recommended best teas for menstrual cramps chamomile is a major common tea. Scientists have identified chamomile as a valuable plant with its important properties. Moreover, the FDA has recognized Chamomile as a safe medicinal herb.

According to the research published on “Efficacy of Chamomile in the premenstrual syndrome”, published in  2019,

  • Chamomile has antispasmodic properties. In other words, it can reduce the pain associated with menstrual cramps. It contains a compound named “Apigenin”. It reduces the effect of excitatory neurotransmitters and hormones in the mind and body. These neurotransmitters are chemical messengers in the body that help to transport nerve signals throughout the body. Excitatory means they trigger or excite the neurons. Reduction of excitatory neurotransmitters and hormones leads to soothing the over-firing sympathetic nervous system.
  • Moreover, Chamomile tea helps to regulate the actions of dopamine and serotonin which are also neurotransmitters. It helps to reduce the depression caused by normal menstrual pains. 
  • In addition, Chamomile can inhibit the COX enzymes which cause pain. By doing that, it reduces the sensation of pain. This is amazing to act as one of the best teas for menstrual cramps.
  • Chamomile has anti-inflammatory and analgesic properties which ultimately reduce the pain and discomfort you feel during the menstrual period.

People use Chamomile in various forms. Among them, Chamomile tea is a popular method. However Chamomile essential oil has calming and relaxing properties which makes you comfortable during the period. And also when considering pain-relieving and regulating emotions, Chamomile extract is similarly effective as Mefenamic Acid (MA). It is one of the best teas for menstrual cramps.

3.   Red Raspberry leaf tea

Red Raspberry is a plant that is native to Europe and some Asian countries. It has sweet-tasting fruits or berries with a pleasant smell. Its leaves are containers of vitamins and essential nutrients. Its taste is somewhat similar to black tea.

In addition to relieving menstrual pain, red raspberry leaves are good herbal medicine for women, especially pregnant women. Hence Red Raspberry leaf tea is one of the best teas for menstrual cramps.

Research has shown red raspberry leaf tea has anti-inflammatory properties. This reduces pain associated with menstrual cramps by reducing muscle spasms. In addition, according to research red raspberry leaf tea can strengthen the womb and prevent excessive bleeding.

Why is red raspberry leaf tea one of the best teas for menstrual cramps?

Red raspberry leaves have certain chemical constituents such as fragarine and tannins.

  • Fragarine is an alkaloid and tannins are polyphenols. These compounds collectively act to treat menstrual symptoms. For instance nausea, vomiting, muscle cramps, diarrhea.
  • Fragarine can tighten the muscles in the pelvic region then help to reduce the spasms there.
  • On the other hand, tannins can strengthen the uterus. Furthermore, they prevent and reduce irregular and heavy bleeding during menstruation.
  • It contains vitamin B6 which fights against all types of irritability, mood changes, and all the other premenstrual symptoms.

Among the best teas for menstrual cramps is red raspberry tea on top with many benefits.

How to make red raspberry tea?

  1. Take one teaspoon of red raspberry tea leaves or one tea bag.
  2. Add the tea bag or leaves to one cup of boiling water.
  3. Leave it for 5 minutes and strain it.

In addition to reducing cramps, raspberry leaf tea provides effective relief for pregnant mothers as well. For instance postpartum depression and bleeding.

The important piece of information is that you need to take your consultant’s advice before taking any of these teas as your regular routine.

Are there any unwanted side effects of red raspberry tea?

Although red raspberry is safe for most women certain possible side effects are reported. These are mild symptoms while still should be considered.

  • The laxative properties of the red raspberry tea may give you loose stools.
  • Increase the urination.

Therefore keep attention while you are having this tea. Drink 1 cup of tea once a day as a maximum.

4.  Green tea

best teas for menstrual cramps (GREEN TEA)

Is green tea good for menstrual cramps?

The source of green tea is the Camellia sinensis plant’s leaves. The leaves have not dried yet. In contrast, people make black tea from the dried leaves of the Camellia plant.

Green tea has a pale yellow colour. But this colour may be different according to the source of the tea. It has a mild flower taste.

Green tea is one of the best teas for menstrual cramps.

Green tea contains antioxidants, anti-inflammatory compounds. From ancient times women have used green tea to reduce menstrual cramps and period bloating. In addition, it contains a lot of catechins which are natural antioxidants. They can improve blood flow, reduce pain and reduce inflammation.

Furthermore, green tea contains the compound “L-theanine”. It keeps you more calm and relaxed.

Green tea has several properties which are helpful in women’s reproductive system difficulties including Polycystic Ovary Syndrome(PCOS).

How to make green tea?

  1. Take hot water at about 80-85ºC/176-185ºF. Do not boil water up to 100 Celcius. ( if you take boiling water the green tea will have a bitter taste)
  2. Pour the water into a glass mug or cup.
  3. Add tea leaves or a tea bag into the cup.
  4. Steep the tea for about three minutes.
  5. Enjoy the green tea alone or you can add some sweeteners if you wish.
     Figure No.01: How Green tea affects the females’ health.


5.  Thyme tea

Thyme is a common food ingredient and a herb with a strong earthy flavour. It enhances the natural flavours of food. Therefore widely used in culinary.

Thyme has medicinal value with its specific compounds. A single study on 252 Ethiopian teenagers who use thyme tea has indicated that drinking thyme tea can reduce their menstrual pain significantly. Thyme extractions have anti-inflammatory, antispasmodics, antioxidant, and analgesic effects.

Thyme is one of the best teas for menstrual cramps used in Ethiopia. They use thyme for several purposes. Despite having different analgesics like NSAIDs for pain management. Many Ethiopian girls used herbal remedies for dysmenorrhea pain.

In addition studies in other countries have shown that Thyme is herbal medicine and is effective in menstrual pain.

Based on a study in Iran, Thyme oil extracted from the T.Vulgaris is as effective as Ibuprofen. It can reduce the severity of dysmenorrhea pain.

How to make thyme tea?

  1. Place fresh or dried thyme into a pot or mug.
  2. Pour hot water into it. According to the amount of thyme you have used.
  3. Let sit for 15 minutes.
  4. Strain it and you can have your thyme tea.

What are the side effects of thyme?

You may use Thyme tea for a short period of time. Otherwise, it can cause possible unwanted effects when taken by mouth.

  • Digestive problems
  • Headache
  • Dizziness

When applied to the skin it is mostly safe. But be careful if you have any kind of allergies.

6.  Ginkgo biloba tea

Ginkgo biloba tea is another type among best teas for menstrual cramps. Ginkgo trees are native to China but now they grow worldwide.

Ginkgo biloba is an extract or herbal supplement. It is made from the leaves of the ginkgo trees. This tree has another name called “maidenhair tree”.

As the native country of the Ginkgo tree, China was using this medicine centuries ago. They used the extractions especially for mental diseases such as Alzheimer’s disease and fatigue.

What are the chemicals of Ginkgo helpful to reduce menstrual cramps?

Ginkgo has certain chemical constituents like,

  • Flavonoids have powerful antioxidant properties.
  • Terpenoids.

Ginkgo biloba extract can reduce menstrual cramps significantly. According to a study of randomized trials using 85 college girls, ginkgo has provided prominent relief against premenstrual syndrome (PMS). These compounds help Ginkgo to be one of the best teas for menstrual cramps.

Ginkgo extract is available as tablets, capsules, and tea bags. Do not eat roasted or raw ginkgo seeds because they are poisonous.

7.   Peppermint tea

 Peppermint tea(best teas for menstrual cramps)
Peppermint tea

Peppermint tea for menstrual cramps: Is it good?

Obviously, Peppermint tea is one of the best teas for menstrual cramps. Peppermint leaves are the source of peppermint tea. Peppermint has been used for several purposes including medicines for decades. It has menthol which is a pain reliever in most balms, creams, and ointments.

Menthol is a strong odour-producing compound. It can reduce the pain of muscle cramps due to the menstrual period. It provides a soothing and calming effect to your mind and body. It dilates blood vessels. Hence it improves blood supply.

Peppermint tea has shown effective results in reducing menstrual cramps and improving exercise. According to a study published in 2016, peppermint tea has been identified with its ability to reduce period cramps and prevent the pain associated with it. And also as a pain reliever or analgesic peppermint tea is as effective as mefenamic acid which is a medicine.

The mint in the peppermint acts as an analgesic, the same as an NSAID.

How to prepare peppermint tea?

  1. Add one cup of water to a pan or pot.
  2. Boil the water. Then turn off the heat.
  3. Add 4 or 5 peppermint leaves according to the taste.
  4. Let sit for 5 minutes and finally strain the liquid.

Furthermore, peppermint tea has antibacterial properties. It relieves headaches and unclogs the clogged airways.

8.   Cinnamon tea

Cinnamon Tea is a very popular tea among the best teas for menstrual cramps. Cinnamon has anti-inflammatory properties which help to reduce inflammation and prevent bloating associated with menstruation.

According to research, based on the Degree girls to find out the “Effectiveness of Cinnamon tea and turmeric water for reducing Dysmenorrhea”, they have found cinnamon tea has a significant reduction in dysmenorrhea individually. This was published in 2018.

Another study on “The Effect of Cinnamon on Menstrual Bleeding and Systemic Symptoms With Primary Dysmenorrhea” has indicated that cinnamon has a significant effect on the reduction of uncomfortable menstrual symptoms. For instance pain, menstrual bleeding, nausea, vomiting are associated with primary dysmenorrhea. In this research, they concluded Cinnamon is an effective and safe treatment for primary dysmenorrhea among young women.

What are the important properties of Cinnamon?

Cinnamon has been used for centuries because of its wide variety of essential properties.

  • Astringent
  • Germicide
  • Antispasmodic
  • Dyspeptic
  • Anti-inflammatory

Cinnamon can reduce menstrual cramps and keeps you comfortable.

What are the chemicals Cinnamon has?

  • Cinnamate
  • Cinnamaldehyde
  • Cinnamic acid

These compounds have anti-inflammatory, antioxidant, and antimicrobial properties. In addition Cinnamon contains,

How to make Cinnamon tea?

The easiest way to make Cinnamon tea is using grounded Cinnamon powder.

  1. Take one teaspoon of ground cinnamon powder.
  2. Add the cinnamon into one cup of boiled water.
  3. Mix it then strain it into a mug.

Other than using cinnamon powder, someone can make cinnamon tea using cinnamon sticks. Simply steep one Cinnamon stick into boiling water for at least 10 to 15 minutes.

How often should I drink Cinnamon tea for menstrual cramps?

You can prepare cinnamon tea as fresh whenever you need to drink. Or else you can make your Cinnamon drink whole at a large portion and drink throughout the day. However, the important thing does not drink more than 2 or 3 cups of Cinnamon tea a day.

Ginger and Cinnamon tea for menstrual pain?

As you already know Ginger and Cinnamon are both types are best teas for menstrual cramps. Then what will be the action they collectively exert?

Ginger and Cinnamon tea together reduce prostaglandin levels in the blood. Since both have an anti-inflammatory activity they can reduce inflammation and keep you comfortable.

How to make Ginger and Cinnamon tea?

  1. Add 2 or 2 ½ cups of water to a saucepan.
  2. Add a Cinnamon stick and a few slices of ginger into the saucepan.
  3. Boil this mixture for 10 minutes and turn off the heat.
  4. Strain the mixture.

9.  Oolong tea

Among the best teas for menstrual cramps, oolong tea serves as another type. These are partially aged or dried leaves of Camellia sinensis. But this is the intermediate version of black tea and green tea.

It is a semi-oxidized traditional Chinese tea. Moreover, Oolong tea offers some health benefits of both black tea and green tea. It has a varied range of tastes. Its taste varies from light to full-bodied, floral to grassy and sweet to toasty. Its colour is somewhat pale yellow to orange.

Oolong tea can reduce menstrual pain and associated symptoms. It has anti-inflammatory activity.

10.  Dandelion tea

Among the best teas for menstrual cramps, dandelion tea is another effective herbal remedy. Dandelion root is rich in plant estrogen and helps to detoxify the body. Usually, imbalances of estrogen and progesterone make the menstrual cramps worsen. But chemicals in the dandelion tea can prevent the imbalance and make you comfortable during the period. It can clear the excess hormones in the body.

How to make Dandelion tea?

  1. Add two cups of Dandelion to a pan.
  2. Add four cups of water to it.
  3. Bring the water to a boil.
  4. Leave it for overnight or three hours to infuse the dandelion into the water.
  5. After That strain the dandelion from the extract.
  6. Add some water as you need if the taste is too strong.

Is black tea good for period cramps?

Black tea also is one of the best teas for menstrual cramps. They are the dried leaves of Camellia sinensis. Black tea also contains several properties and bears a lot of medicinal value. Its anti-inflammatory activity reduces inflammation during menstruation. Moreover, it prevents muscle contractions of the uterus and reduces muscle cramps.

However, consuming a lot of black tea is not good even in the menstruation period. Drinking a lot of black tea can cause some unwanted effects.

It contains catechin and tannic acid which can chelate iron and reduce iron absorption. During menstruation, you lose a lot of blood and along with blood, you lose iron from the body. So you need to take a sufficient amount of iron from your diet. If you drink a huge amount of black tea, it will reduce iron absorption. Ultimately it reduces the body’s iron amount.

So never replace everyday water consumption with tea. You should drink a sufficient amount of water during this period.


What can help with menstrual cramps when you don’t have any tea?

You already know how amazing the best teas for menstrual cramps work. So what if you don’t have any of them. Here are the 10 best tips to survive your period.

What can be done to stop/treat extremely painful and horrible period menstrual cramps (dysmenorrhea)?

If you don’t have any kind of tea as above, don’t worry. There are plenty of other methods you can try to cope with your period. Here they are.

1.   Drink more water

Drinking a  sufficient amount of water is essential during the menstruation period. Water can reduce bloating. Bloating can worsen menstruation cramps. Drinking hot water can increase blood flow and reduce the pain of the body. Ultimately it relaxes your body. Moreover, it causes fewer cramps due to uterine contractions.

2.   Try to eat anti-inflammatory foods

Add some anti-inflammatory foods to your regular diet. They can improve blood circulation and reduce pain.

  • Fresh fruits and vegetables
  • Green leafy vegetables
  • Ginger
  • Berries
  • Tomatoes
  • Walnuts
  • Fresh fatty fish like salmon.

3.   Avoid fast food

Foods with high sugar, trans fat, and salt can make the condition worsen. These foods can cause bloating and increase inflammation in the body. Avoid your regular snacks that have too much salt, sugar. Instead, try some fresh fruit for sugary foods and nuts which do not contain too much salt.

4.   Exercise

This is weird as you think. I know being in so much pain doing exercise is actually a bad dream. Surprisingly doing small exercises releases endorphins which make you feel happy. So try some little physical exercises if you can. Simple yoga, walking may be useful.

5.   Take over the counter medicine

If you can’t bear the cramping pain alone, you can have some recommended over-the-counter (OTC) medicines. Certain analgesics and anti-inflammatory medications provide relief for your condition. But be careful not to take too much. You can take those medicines only when you feel severe pain.

Earlier we mentioned the best teas for menstrual cramps you can use instead of medications.

6.   Avoid caffeine

Caffeine causes the blood vessels to constrict. This can worsen uterine contractions and make you more cramps. So if you can avoid caffeine during this short period it will be more helpful to you. Instead of your regular coffee, you can try a high-protein diet or snacks to gain energy.

7.   Use heat to soothe your body

Having a  hot water bath or shower makes you feel really comfortable. At least you can take a hot water bottle and keep it in your trouble area. Hot water improves blood circulation, relaxes muscles, and relieves tension.


8.   Reduce stress

Stress makes your cramps worsen. Try some stress relief methods like meditation, aromatherapy, yoga, breathing exercises. Or else you can try your own methods. Do some interesting things or hobbies you love to do.

9.   Try some massage therapy

Massaging your uterine area can help to release stress and keep you calm and relaxed. If you can have a full body massage it will provide you with better treatment. It relaxes muscles and improves blood flow. Try your own massage with some essential oil or body oil you prefer.

10.  Try alternative medication

While most people rely on traditional medicine some people find alternative medication to relieve menstrual pain. Acupuncture and Acupressure are some of them.

Acupuncture stimulates body sites with needles that are inserted into the skin.

Acupressure does that without using needles.

However, you have taken adequate guidance and instructions to have such therapies.

How to prevent menstrual cramps before period?

Usually, premenstrual syndrome exhibits cramps and early symptoms before the period. If you pay attention to those changes in your body, you may reduce those to at least some extent.

Using herbal teas is one of the safest and easiest methods of preventing pains during your menstruation. You can try the above best teas for menstrual cramps at your home easily. But be careful. Do not overuse them even. If you have any kind of allergies you should consult your doctor before taking those home remedies as well.

Leave a Comment

Your email address will not be published.