Cramping is often a normal part of menstruation, but it can also be painful, disruptive and unwelcome. The severity of menstrual cramps varies quite a bit between individuals — for some they may be a nuisance, while for others, period pain can disrupt daily life.
Over–the–counter medications, heating pads and gentle exercise may provide much–needed relief. Many women have also found that sipping a warm cup of tea can reduce menstrual cramping and related symptoms.*
Using herbs and teas to manage period pain is an ancient practice that dates back centuries. From Traditional Chinese Medicine and Ayurveda to European folk healing, tea has long been used to ease pain, inflammation, nausea and other symptoms associated with menstruation.
Raspberry leaf, chamomile, ginger, mint and green tea are among the best teas for menstrual cramps.* Not only are each of these teas abundant in healthful compounds that may actively reduce cramping, but sipping tea also offers an opportunity to take a mindful moment — a simple yet effective way to boost your mood in the midst of PMS and period symptoms.*
1. Red Raspberry Leaf Tea
True to its name, red raspberry leaf tea is derived from the leaves of the raspberry plant (Rubusidaeus). It is regarded as one of the best teas for menstrual cramps, as well as one of the best teas for women’s health overall.*
Raspberry leaf is rich in tannins and anti–inflammatory compounds. Studies have shown that it may act as a muscle relaxer, soothing the pain associated with uterine contractions.* It may also
reduce excessive bleeding.*
Try It: Organic Raspberry Leaf SuperHerb® Tea blends organic red raspberry leaf with organic rose hips and raspberries. We have added a touch of natural vanilla flavor to create a deliciously bright, fruity tea that is reminiscent of a wild berry parfait.
2. Chamomile Tea
Chamomile (Matricaria chamomilla) has a well–deserved reputation as a soothing herb. Fortunately for individuals who menstruate, the calming benefits of chamomile may also extend to easing period cramps.*
Chamomile tea contains glycine, an amino acid that has been shown to relieve muscle spasms.* Studies have shown that regular consumption of chamomile may reduce menstrual bleeding and cramping.* Sipping chamomile tea the week of your period may also help to banish stress and anxiety, and allow you to experience some much–needed deep sleep.*
Try It: Organic Heirloom Chamomile Tea is made from 100% organic chamomile harvested in Italy. Also try our many chamomile tea blends, which feature other beneficial botanicals such as
lavender, rose and hibiscus.
3. Ginger Tea
Ginger (Zingiber officinale) tea is considered to be one of the best teas for menstrual cramps.* This zesty, spicy–sweet tea is high in anti–inflammatory properties, which may ease swelling,
cramping and pain associated with menstruation.* Clinical research has even found that ginger may be as effective as over–the–counter medications at reducing menstrual cramping.*
Also highly regarded for its anti–nausea benefits, ginger tea may be an especially good choice for individuals who suffer from stomach upset during their periods.*
Try It: Biodynamic® Ginger Tea contains 100% Biodynamic® ginger grown by a collective of four farms in Sri Lanka. Experience the delightfully pungent, spicy flavor and wellness benefits
of ginger root in our wide assortment of premium ginger teas.
4. Mint Tea
Both spearmint (Mentha spicata) and peppermint (Mentha × piperita) may offer some relief to those with painful periods.* Mint tea contains compounds with antispasmodic properties, which
may in turn ease painful menstrual cramping and stomach upset.*
Additionally, spearmint tea has been studied for its potential ability to balance hormones and manage symptoms associated with polycystic ovary syndrome (PCOS), which includes excessive period cramps.*
Try It: Delight in the fresh, cool flavor and gentle tingling sensation of mint with Organic Mint Fields Tea, which contains both spearmint and peppermint from the Pacific Northwest.
5. Green Tea
Green tea has been used in Traditional Chinese Medicine for thousands of years. Unlike the other menstrual teas on this list, it is derived from the Camellia sinensis plant, making it a “true”
tea rather than a tisane (or herbal tea).
Teas made from Camellia sinensis — and in particular, green tea — are rich in antioxidant and anti–inflammatory compounds, which may ease painful menstrual cramping, headaches and
other symptoms.* Green tea is also high in L–theanine, a compound that may elevate mood and cognitive function while lowering stress.*
Sipping tea is a wonderful, time–honored way to support your body during menstruation. For best results, menstrual tea should be used as part of a holistic wellness plan, including a nutritious diet, gentle exercise, plenty of sleep and stress reduction.