Top 8 PMS Relief Teas
A regular menstrual cycle is something to be celebrated, however there is often discomfort associated with the premenstrual phase known as premenstrual syndrome or PMS. This occurs days before the onset of the menstrual cycle and typically includes symptoms such as cramps, bloating, body aches, mood swings, etc. There are many ways to alleviate these symptoms, especially with the use of herbal teas.
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Below are 8 PMS relief teas to naturally help with the discomfort during this time.
1. Green Tea
Green tea has been used for medicinal purposes for hundreds of years and can be a very helpful PMS relief tea. A major component of green tea is theanine. Theanine has been found to increase relaxation which in hand decreases some mood related symptoms of PMS (1). Green tea is also a helpful PMS relief tea as it is high in polyphenols, specifically catechins, which have been found to have anti-inflammatory effects as well as antimicrobial effects. This can help reduce pain from cramping and the catechin EGCG’s antimicrobial effect can be beneficial for the skin and any outbreaks associated with PMS (2).
2. Ginger
Ginger has been very popular for relief of upset stomach and nausea symptoms in early pregnancy. One meta-analysis found that ginger helped decrease nausea symptoms significantly when compared to a placebo (3, 4). With this in mind, it can be helpful as a PMS relief tea if nausea is something you experience during this time. Ginger can also be an effective PMS relief tea for use as an anti-inflammatory and pain reliever with the ability to reduce pain as much as a common NSAID such as ibuprofen. For an effective amount, drink about 4 cups a day (5, 6, 7).
3. Chamomile
Chamomile is very popular for its calming effects. The flavonoid apigenin is most likely responsible for the mild tranquilizer effect that this tea can have. There is also some support that chamomile can help reduce anxiety (8). So, when looking for a PMS relief tea to help with sleep and anxiety, chamomile is a great way to go.
4. Raspberry Leaf
We all love the taste of a juicy red raspberry, but the leaves of this plant can actually be used as a PMS relief tea. Evidence has found that red raspberry leaf tea has been used to help relieve muscle spasms associated with the menstrual cycle for at least 30 years (9). Even though this tea does not actually taste like raspberries, a fresh brewed cup with a splash of honey or cranberry can be a delightful combination to help relieve your PMS.
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5. Chasteberry (Vitex agnus castus)
PMS symptoms can often include pain and swelling of the breasts. Chasteberry tea can be used to reduce breast pain by its hormone regulating properties. Chasteberry is also high in phytochemicals (like green tea), which help as an anti-inflammatory making it an effective PMS relief tea. One meta-analysis showed that this herb helped with more than a 70% reduction in overall PMS symptoms including backaches, anger or mood swings, and breast pain (10, 11).
6. Ginkgo Biloba
There are multiple studies that show when compared to a placebo, Ginkgo Biloba supplementation during PMS provided significant relief with breast tenderness and overall psychological and physiological symptoms of PMS. This most likely is due to its phytoestrogen content and ability to improve the estrogen to progesterone ratio during this period of the menstrual cycle (12).
7. Dandelion
Bloating and water retention is common with PMS, so when looking for a PMS relief tea for these symptoms, dandelion is a great choice. Dandelion acts as a diuretic, which increases water excretion, therefore reducing water retention that contributes to that puffy feeling or look (13). It also contains lactones and phenylpropanoids, which have been found to have an anti-inflammatory effect. Some studies have even shown that dandelion can have an anti-fatigue effect (14).
8. Cramp Bark
Although there have been many uses for cramp bark, relieving period pain tends to be the most popular. There is a small amount of evidence that cramp bark may be useful for anti spasm effect on the uterus, helping it to relax and alleviate cramping pain associated with PMS (15).
The days leading up to your period can be an uncomfortable time. However, you can use these PMS relief teas as a tool to naturally help with your symptoms so you never have to slow down!
Now you have a great go-to list of PMS relief teas to choose from if you experience PMS symptoms before your next period!
