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Menstrual cramps (also known as dysmenorrhea), are a painful but common part of a person's monthly cycle. For many, the discomfort can disrupt daily life, leading them to seek relief from over-the-counter medications. However, some prefer to explore natural remedies, like tea. Warm beverages can be soothing, and certain herbs and plants possess properties that may help alleviate pain and bloating.

Some research supports the use of certain teas for menstrual cramps and the associated discomfort. Still, the overall evidence is limited and often based on supplements rather than the teas themselves. That said, if you’re looking for a simple, natural way to potentially ease your symptoms, these teas may be worth a try.

Here are several teas that may offer relief for menstrual cramps.

1. Ginger Tea

Ginger tea is made from the pungent, spicy ginger root. Long used in both culinary and medicinal traditions, ginger is a popular home remedy for various ailments, including menstrual cramps. Ginger has noted anti-inflammatory and pain-relieving properties, which may help with both pain and bloating.

One review of studies found that consuming ginger powder helped reduce period pain in over 600 women. Another study in 168 female college students noted that ginger was as effective as a combination of ibuprofen, acetaminophen（一种非处方止痛药） and caffeine at reducing menstrual pain. While these studies used ginger powder, the properties of ginger tea may still provide a similar benefit.

SUMMARY: Studies on ginger powder show it can help with menstrual pain and bloating, but more research is needed to confirm if ginger tea has the same effect.

2. Peppermint Tea

Peppermint tea is made from the leaves of the peppermint plant. It’s known for its refreshing taste and contains menthol, a compound that may offer several health benefits. Menthol is recognized for its ability to decrease muscle spasms, and anecdotal evidence suggests this may extend to uterine contractions as well.

While there is little direct evidence to support the use of peppermint for menstrual cramps, the anti-spasmodic effects of menthol on the smooth muscles of the digestive system could potentially provide relief for some individuals.

SUMMARY: Peppermint tea may help with stomach cramps and digestive pain, but direct evidence for its effect on menstrual cramps is lacking.

3. Red Raspberry Leaf Tea

Red raspberry leaf tea is made from the leaves of raspberry plants and has a mild taste similar to black tea. It does not taste like raspberries. This tea is often used in women's health for its reported ability to tone and strengthen the uterus.

Anecdotal reports suggest it may help reduce cramps by strengthening the uterus, which could lead to more efficient and less painful contractions. However, the available scientific research on this tea's effects is limited, and some studies have shown no impact on uterine contractions.

SUMMARY: Red raspberry leaf tea is popular in traditional women's health, but scientific evidence is currently insufficient to support its use for menstrual cramps.

4. Chamomile Tea

Chamomile tea is made from dried chamomile flowers and has a mild, floral taste. While it may not directly reduce menstrual cramps, it is well-known for its calming and relaxing effects. These properties can help promote better sleep and reduce feelings of stress, which can indirectly help manage the fatigue and discomfort associated with your period.

SUMMARY: Chamomile tea may not directly help with cramps but could improve sleep and reduce stress, which are factors that can worsen menstrual problems.

5. Green Tea

Green tea is made from unaged tea leaves and has been a part of traditional Chinese herbal medicine for centuries. It's full of antioxidant and anti-inflammatory compounds that may help reduce bloating and discomfort. Additionally, it contains L-theanine, an amino acid that has been shown to promote feelings of calm and relaxation.

One study with over 1,000 women found that drinking green tea was associated with a decrease in menstrual pain compared to drinking other types of tea, though more research is needed to confirm this link.

SUMMARY: Green tea contains anti-inflammatory and relaxing compounds that may help with menstrual pain.

6. Herbal Tea Blends

While single-ingredient teas have their benefits, some women find more comprehensive relief from expertly blended herbal teas. These blends combine the properties of several herbs to create a synergistic effect. For example, laicuherb's Pms tea is a natural herbal solution designed to ease PMS discomforts like cramps, mood swings, and headaches. Made with a 100% herbal formula, it includes ingredients like ginger, rose, and brown sugar. The tea brews to a warm amber color with a smooth, slightly sweet taste and floral notes, offering a soothing ritual to help you navigate your cycle with more ease.

Downsides and Precautions

It’s important to remember that most of the research on these teas is limited, with many studies using concentrated supplements rather than the teas themselves. While these teas are generally safe to consume, you should be mindful of a few key things.

1. Pregnancy Warnings

If you think you might be pregnant, you should avoid most herbal teas to be on the safe side, especially the following:

Red Raspberry Leaf Tea: This tea is often used in late pregnancy to help induce labor. Because of this, some people avoid it during early pregnancy, although there’s no clear evidence it induces labor.

Parsley Tea: This tea may induce uterine contractions and has been used as a home remedy to help start a period. Anecdotal sources also report people using it to induce abortion, so it should be avoided if you think you may be pregnant.

2. Caffeine Content

Teas made from the Camellia sinensis plant—like green tea, black tea, and oolong tea—contain caffeine. While the amount is typically less than in coffee, it’s still important to be mindful of your daily intake, especially if you are sensitive to it.

SUMMARY: The scientific evidence for most of these teas is weak. Pregnant individuals, especially, should be cautious with certain herbal teas.

The Bottom Line

Tea can be a promising, natural alternative to help manage menstrual cramps. While several teas might offer some relief, the ones with a small amount of scientific backing include ginger tea, green tea, and thyme tea. However, the evidence is still very limited, and more human research is needed to confirm the effects of all these teas on menstrual cramps.

If you are experiencing severe menstrual pain, be sure to speak with your healthcare provider for more guidance and a comprehensive treatment plan.

 

References

Mayo Clinic: "Premenstrual syndrome (PMS) - Symptoms and causes"

Healthline: "Does the Birth Control Pill Make PMS Worse?"

WebMD: "Birth Control and Your Mood"

Cleveland Clinic: "Extended-Cycle Oral Contraceptives"

Journal of Women's Health: "Impact of Oral Contraceptives on Mood: A Systematic Review"