9 best teas for menstrual cramps: Try chamomile, hibiscus and more for pain relief

Menstrual cramps are a part and parcel of the monthly life cycle for a woman in the reproductive age. These painful sensations in the lower abdomen before or during periods is caused by the contraction of the uterus as it sheds its lining. Menstrual cramps or dysmenorrhea can vary in intensity – from mild discomfort to severe pain. That’s why there are over-the-counter pain relievers and heat therapy for comfort. While there are heat patches and pads to provide relief from period pain, drinking a few cups of tea may also help. Drinking tea a few days before periods and continuing through the first few days of menstruation may be beneficial. So, go for these best teas for menstrual cramps.

What are the causes of menstrual cramps?

“The main cause of period pain is the release of prostaglandins, which are hormone-like substances that are responsible for triggering uterine contractions. If the levels of prostaglandins are high, they can make the cramps more severe,” says obstetrician and gynaecologist Dr Chetna Jain.

Other factors that can contribute to menstrual cramps include:

• Uterine fibroids: Non-cancerous growths in the uterus can cause increased pain.
• Endometriosis: It is a condition where tissue similar to the uterine lining grows outside the uterus, causing severe period cramps.
• Pelvic Inflammatory Disease: An infection of the reproductive organs can result in painful menstruation.
• Cervical stenosis: A condition where the cervix is unusually narrow, which can restrict menstrual flow and increase pressure in the uterus.

Best teas for menstrual cramps

You may get relief from period pain by drinking these teas:

1. Chamomile tea

Chamomile can be considered as an effective way to treat dysmenorrhea and reduce period bleeding, as per research published in the International Journal of Community Based Nursing And Midwifery in 2021. Chamomile tea contains anti-inflammatory properties and acts as a muscle relaxant, which can ease period cramps and promote relaxation.

2. Ginger tea

Ginger, a common kitchen ingredient, is known for its anti-inflammatory effects. “Drinking ginger tea can help reduce pain and nausea, which are associated with period cramps,” says the expert.

3. Peppermint tea

Peppermint tea is not only refreshing, but also good for those who experience period pain. The menthol in peppermint tea has a soothing effect on muscles and can help alleviate abdominal discomfort.

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4. Green tea

During a 2019 study published in BMJ Open an association was found between drinking green tea and a lower prevalence of dysmenorrhoea. Rich in antioxidants, green tea can help reduce inflammation and improve overall health, potentially alleviating menstrual pain.

5. Fennel tea

Fennel can help keep the uterus from contracting, known for causing period pain. The antispasmodic properties of fennel can help relieve menstrual cramps. “Drinking tea with fennel can also help reduce period bloating,” says the expert.

6. Red raspberry leaf tea

Red raspberry leaf, which is a part of the raspberry plant, can be used to ease menstrual discomfort. “It can help in toning the uterine muscles, which may help reduce period cramps,” says Dr Jain.

7. Turmeric tea

Curcumin, which is an active compound of turmeric, may help alleviate the severity of dysmenorrhea, as per study published in the Korean Journal Of Family Medicine in March 2024. It has powerful anti-inflammatory properties that can help alleviate period pain.

8. Lemon balm tea

Lemon balm may help in reducing the intensity of menstrual cramps, according to a 2015 study published in Nursing And Midwifery Studies. Lemon balm tea can help reduce anxiety and stress, which may indirectly ease menstrual discomfort.

9. Hibiscus tea

“Hibiscus is full of antioxidants and so, it can help reduce pain and inflammation,” says the expert. This makes it beneficial to include hibiscus tea in diet, especially if you have menstrual cramps.

“Start having these teas one or two days before your period begins and continue till your it ends,” suggests the expert. This can help reduce cramps and alleviate discomfort as your body prepares for menstruation.

Are there any side effects of drinking tea for menstrual cramps?

Here are some of the potential side effects of having tea during periods:

• Ingredients like chamomile may cause allergic reactions in some people.
• Taking ginger in large amounts can make your stomach upset or lead to heartburn.
• Peppermint may exacerbate acid reflux in some people.

You may also wonder if black tea is good for menstrual cramps. Black tea has antioxidants, so it can be good for your gut and heart. But try not to drink it during periods. “Black tea also has caffeine, which can constrict blood vessels and make menstrual cramps worse and lead to period bloating,” says the expert.

Drinking tea for menstrual cramps may provide some relief. You can drink about two cups of these teas per day or adjust the strength and quantity according to your personal taste and tolerance. But it is important to listen to your body, and if there are any concerns, check with your doctor before having these teas. Also, if the cramps are severe and interfere with your daily activities, consult a doctor for further evaluation and treatment options.