12 Supplements for Menstrual Cramps
Having a toolkit of hacks for your period cramps can make that time of the month so much more fulfilling. Remember, while period cramps are definitely common, that doesn’t mean that they are normal. Any sort of pain is a sign from your body to investigate that something is not working properly or something is out of balance.
Menstrual cramps can present due to:
-Elevated prostaglandins
Prostaglandins are one of the reasons we can get period cramps. Prostaglandins are hormone-like substances that the body releases around menstruation that cause the uterus to contract to shed the lining. They are involved in pain and inflammation. High levels of prostaglandins can mean more severe pain.
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-Imbalances in estrogen / progesterone
The cramps we feel are actually contractions of the uterus. When prostaglandins are high then progesterone levels are low, and this causes an imbalance between progesterone and estrogen which results in other common PMS symptoms like breast tenderness, headaches, nausea, and fatigue.
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-Inflammation
Inflammation occurs when your white blood cells sense an invader or an area of injury in the body, so they release chemicals to surge the area as well as increase blood flow there. With inflammation, comes increased stress response, resulting in higher cortisol which can cause estrogen and progesterone imbalances.
Here are 12 supplements for menstrual cramps:
1. Omega-3
Omega-3s are essential fatty acids that are one of the supplements for menstrual cramps. They have anti-inflammatory properties that can help balance out prostaglandins that are anti-inflammatory products produced in the body and when produced in higher amounts can mean more severe cramping.
The best-absorbed forms of omega-3s are called DHA and EPA that are found in fatty fish like salmon and sardines and fish oil. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form called ALA which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish you can get enough by taking an algae-based omega-3 supplement which is a plant-based alternative for fish oil. To use omega 3s as one of the supplements for menstrual cramps, include fish like salmon or sardines at least 2x/week or include an omega-3 fish oil or algae-based supplement.
2. Zinc
Zinc helps to support the menstrual cycle, making it one of the great supplements for menstrual cramps. Zinc deficiency can occur during the luteal phase of the menstrual cycle. Zinc has been shown to help improve PMS symptoms and is crucial for stable moods so it can be helpful if you experience anxiety with PMS.
3. Magnesium
Another one of the supplements for menstrual cramps is magnesium. Many of us have low magnesium levels, but it goes unrecognized in clinical medicine because levels are rarely evaluated. You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain the health of our muscles (including our heart – the most important muscle), prevent migraine headaches, balance blood sugar, ease anxiety due to its role in our stress response, and ease menstrual cramps.
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4. Evening Primrose Oil
Evening primrose oil is an excellent one of the supplements for menstrual cramps. The active ingredient in evening primrose oil is gamma-linoleic acid, which is a component of essential fatty acids. Symptoms such as tender breasts, depression, anxiety, and irritability may be improved through the use of an evening primrose oil supplement.
5. DIM
DIM stands for diindolylmethane and it is a naturally occurring compound in cruciferous vegetables like broccoli, kale, and cauliflower. DIM has been shown to be one of the supplements for menstrual cramps to relieve some pain. It lowers total estrogen by improving estrogen detoxification. If we aren’t properly detoxifying estrogen and eliminating it then it can build up in the system and can contribute to menstrual cramps. This supplement is only advised to be taken if you have elevated estrogen proven from lab results.
6. Peppermint
Peppermint is one of the beneficial supplements for menstrual cramps. The active ingredient menthol is great for so many inflammatory problems. A study found that the administration of peppermint is beneficial for reducing the pain of the cramps as well as the duration. A mechanism for this is that menthol has a well known ‘cooling effect’. This effect is due to the body’s “cold receptor” TRPM8 which when bound to menthol causes calcium to be released. The release of calcium explains peppermint’s antispasmodic properties to relax the smooth muscle.
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7. Vitamin D
Some common symptoms women experience while menstruating include depression and anxiety, which is where vitamin D comes into play and provides many benefits. Studies have found that Vitamin D can help in the prevention and treatment of depression, which makes it one of the great supplements for menstrual cramps because many women can have depressed mood and anxiety from the pain. Vitamin D supplementation was associated with a reduction in the incidence of several symptoms such as backache and a tendency to cry easily as well as a decrease in pain severity of dysmenorrhea, making it one of the powerful supplements for menstrual cramps.
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8. Vitamin B6
Vitamin B6 is another one of the supplements for menstrual cramps, especially when combined with magnesium. It is crucial for helping over 100 chemical reactions occur in the body and plays a vital role in mood, anxiety, and hormone balance, specifically by helping to balance estrogen and progesterone levels. B vitamins are also crucial for adrenal function or supporting our stress response. If we’re overly stressed all of our hormones can feel the impact. Include foods like organic chicken or turkey, chickpeas, salmon, and avocados. In supplement form, I usually recommend taking as part of a high-quality multivitamin or B-complex.
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9. Ginger
Due to its anti-inflammatory properties, another one of the great supplements for menstrual cramps is Ginger. Ginger can be effective for period cramp relief because of its use as an anti-inflammatory and because it has the ability to reduce pain as much as a common NSAID such as ibuprofen. For an effective amount, drink about 4 cups a day. Ginger reduces the production of prostaglandins, which in return reduce common symptoms associated with PMS such as cramps, mood swings, and headaches. This is why Ginger is one of the supplements for menstrual cramps.
10. Curcumin
Curcumin is the bioactive ingredient in turmeric. Curcumin is another one of the supplements for menstrual cramps, which is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased prostaglandins.
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance the absorption of curcumin. Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin
11. Vitamin E
Vitamin E is another one of the supplements for menstrual cramps. It is a fat-soluble vitamin with antioxidant properties and estrogen detoxification properties. If high estrogen is a cause for your menstrual cramps, look into taking vitamin E supplements or incorporating more vegetable oils in your diet.
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12. Vitex
If low progesterone is a sign of your menstrual cramps then vitex could help increase your levels. Progesterone – the hormone responsible for the second half of your menstrual cycle and balances out the estrogen to prevent estrogen dominance symptoms. We can often experience period symptoms like cramping if we have an imbalance of our estrogen and progesterone. This herb can help to balance out these levels, however, do not use it if you already have elevated luteinizing (LH) hormone levels. LH is the hormone that signals to the body to ovulate, and if you have too much this can cause other hormone imbalances. This is why vitamin E is one of the supplements for menstrual cramps.
