Best Teas for Menstrual Cramps

The best teas to help reduce menstrual cramps vary and include both herbal and medicinal teas. Depending upon individual preferences and specific needs, some women may prefer one over the other and find that it gives them better relief.

Common teas used to provide relief for premenstrual syndrome (PMS) symptoms such as cramping and bloating include chamomile, ginger, peppermint, lemon balm, licorice root, raspberry leaf, and dandelion tea. It is important to understand how these herbs can help in order to make an informed decision on which tea may be the most effective and beneficial.

Chamomile tea is especially beneficial in reducing menstrual cramps and works by calming the muscles of the uterus that can become tense during menstruation. Ginger tea helps alleviate nausea associated with menstrual cramps, as well as helps reduce inflammation in the lower abdomen area.

Peppermint has long been known for its anti-inflammatory properties as well as its ability to relax muscles. Lemon balm helps calm anxiety often related to PMS symptoms while also reducing inflammation caused by hormonal changes associated with menstruation.

Licorice root helps to balance hormones before, during, and after a period with minimal side effects due to its mild nature. Raspberry leaf tea has long been known for its ability to promote the relaxation of uterus muscles which can help alleviate cramping during periods.

Lastly, dandelion tea is a diuretic that helps reduce bloating that often accompanies a woman’s menstrual cycle by flushing out excess water from the body through increased production of urine from drinking the tea regularly or when symptoms arise specifically from PMS or different stages of menstruation.

Teas to Relieve Menstrual Cramps

Menstrual cramps can be uncomfortable and disrupt our daily lives, which is why incorporating herbal teas into our routine can be a great way to naturally treat them. Herbal teas offer a variety of health benefits and have been used for centuries to treat a variety of ailments.

In this article, we’ll talk about some of the best teas to relieve menstrual cramps and discuss the different health benefits of each tea.

Chamomile tea

Chamomile tea is one of the most popular herbal teas for relieving menstrual cramps due to its anti-inflammatory properties. Studies suggest that chamomile can be helpful in treating mild pain such as menstrual cramps because it contains two compounds called phenolic acids and flavonoids which are known to have anti-inflammatory effects.

Research also suggests that the pleasant, calming scent of chamomile tea can have a positive effect on stress levels and anxiety, which can contribute to the relief of menstrual pain.

Where to buy chamomile tea: Chamomile tea is widely available in grocery stores and health food stores. You may find it in Ready-to-Drink bottles, cans, or bags sold with other teas. It’s important to make sure you buy organic chamomile since non-organic varieties may contain pesticide residue or other chemicals that could further irritate your symptoms.

How to make: To make a cup of chamomile tea, steep one teaspoon of dried chamomile flowers (or 4 teaspoons of fresh flowers) in 1 cup of boiling water for 5–7 minutes. Sweeten the drink with honey if desired and enjoy!

Ginger tea

Ginger tea is one of the best teas to relieve menstrual cramps. Loaded with anti-inflammatory and antispasmodic properties, this tea is known to ease the painful symptoms associated with menstruation. The bioactive compounds in ginger are known to reduce inflammation and regulate blood flow, which in turn can help alleviate menstrual cramps.

To make ginger tea, simply add a teaspoon of freshly grated ginger to boiling water, steep it for 4 – 5 minutes, strain off the liquid, and sweeten it with a teaspoon of honey if desired. Drink this tea 1 – 2 times per day for at least two days before your period begins in order to reap the full benefits.

Peppermint tea

Peppermint tea is a soothing, fragrant herbal infusion made from the leaves of the peppermint plant (mentha piperita). It has a cooling effect, particularly on digestive symptoms like nausea, bloating, and cramping. The menthol in peppermint helps to relax and soothe the muscles of the digestive tract which can produce relief from cramps.

Studies have shown that peppermint oil capsules or tea can reduce menstrual pain by as much as 40%. It’s also easy to find and often comes in teabags for quick brewing. You can add some honey or lemon for extra flavoring if you’d like. Steep for about 10 minutes for optimal flavor and benefits.

Aside from its ability to reduce menstrual cramp pain, studies have also indicated that peppermint has antioxidant properties which may be beneficial in reducing inflammation associated with PMS and other menstrual concerns. Peppermint tea is a refreshing and flavorful addition to your daily routine during this monthly phase.

Raspberry leaf tea

Raspberry leaf tea is a safe and natural remedy for menstrual cramps. It is made from the leaves of the raspberry plant, which have been used traditionally to help women with menstrual problems for centuries.

Raspberry leaf tea has a mild, pleasantly tart flavor and it contains several compounds that may be beneficial in relieving menstrual cramps. Studies have found that it can help reduce swelling in women who experience premenstrual syndrome (PMS).

The active compounds in raspberry leaf tea include fragarine and caffeic acid, both of which act as anti-inflammatories to reduce swelling. It also contains rutin, which is known to have antioxidant properties and can help support healthy blood clotting. Raspberry leaf tea can be consumed during the entire cycle or just prior to menstruation to easing cramps naturally.

Raspberry leaf tea is easy to make at home or you can find pre-made varieties at health food stores or supermarkets. You can drink it hot or iced – it’s up to you! To make your own raspberry leaf tea, simply add two teaspoons of dried leaves per cup of boiling water and let steep for 10 minutes before straining and enjoying (adding a little honey if desired).

Lavender tea

Menstrual cramps can be uncomfortable and irritating at times, but there are many healthy and pleasant ways to get some relief. One of the most popular remedies is lavender tea.

Lavender is known for its calming, soothing aroma and its ability to help balance hormones in the body. When brewed into a tea, lavender provides the perfect blend of relaxation with tasty flavor. Lavender tea can help ease menstrual cramps in two key ways:

First, it has a mild sedative effect that can help relax and ease tension in the abdominal area. This helps reduce pain levels when menstrual cramps occur, giving you some much-needed relief.

Second, lavender tea is also packed with antioxidants that target inflammation caused by menstrual cramps. This helps reduce bloating and discomfort, so you can feel better fast.

When selecting a lavender tea to relieve menstrual cramps, look for products that are organic or free of additives or artificial ingredients. If possible, try different varieties to see which tastes best to you and produces the desired results quickly and effectively!

How to Make the Teas

Making tea to help soothe menstrual cramps can be a great way to reduce the pain associated with this monthly experience. Whether you prefer to make your own tea or buy a pre-made tea blend, there are many great teas that can be made specifically to help target the physical symptoms of cramps. Here are some tips to help you make the best teas to alleviate menstrual cramps.

Chamomile tea

Chamomile tea is one of the most well-known and popular herbal remedies for menstrual cramps. It can also help to reduce tension associated with PMS. Chamomile tea is made using the dried flowers of the plant.

To make chamomile tea, start by boiling a cup of water and then add 1-2 teaspoons of chamomile flowers to the boiling water and simmer for approximately 10 minutes. Strain the infusion into a cup, strain out the spent herbs, adding honey or sugar as desired. Drink this hot beverage up to 3 times daily when experiencing menstrual cramps or menstrual irregularities.

Other herbal teas that can help provide relief from menstrual cramps may also include raspberry leaf, black cohosh, yarrow, and ginger root are other types of beneficial teas that are commonly used to help ease common discomforts associated with premenstrual syndrome (PMS) or for relief from menstrual cramps.

Ginger tea

Ginger tea is one of the best teas you can drink to help relieve menstrual cramps. It has a strong, spicy flavor and contains anti-inflammatory gingerol, which is believed to help reduce inflammation and ease cramping. To make this tea, use fresh ginger that has been thinly sliced or grated.

Add two tablespoons of fresh ginger to a pot of boiling water. Allow it to simmer for 10-15 minutes, stirring occasionally. Remove from heat, strain the leaves and enjoy your cup of warm ginger tea! If desired, you can also add honey or lemon for extra flavor. Ginger tea is an excellent beverage for relieving menstrual cramps naturally!

Peppermint tea

Peppermint tea is a great choice when it comes to menstrual cramps. The menthol in peppermint helps relax the muscles in the uterus, aiding in reducing cramps and giving you some relief. To make peppermint tea, simply steep 1-2 teaspoons of fresh or dried peppermint leaves in a cup of freshly boiled hot water for 3-5 minutes.

Strain the tea and add honey to taste, if desired. To get maximum relief from your drink, be sure to drink your peppermint tea while it’s hot as the heat will help you relax even more. You can also purchase pre-packaged or loose-leaf teas for convenience or ease of use.

Raspberry leaf tea

Raspberry leaf tea is a pleasant and flavorful herbal tea, often praised for its health benefits. It is made from the leaves of the rubus raspberry plant and has been used medicinally for centuries due to its high content of vitamins and minerals. This tea can be enjoyed plain or with a touch of honey, making it extremely popular for those who prefer caffeine-free beverages.

To make raspberry leaf tea correctly, start by bringing 8 ounces of fresh, filtered water to a boil in a pot or kettle. Once boiling, remove from heat and add 1 teaspoon of loose raspberry leaf tea leaves or 1 teabag to the water.

Allow it to steep for 5-10 minutes and strain it into your favorite mug or cup. The resulting beverage should be light reddish-golden in color with subtle sweet/tart flavor notes. Adjust the strength of your tea by adding additional teaspoons of herbs or steeping time as desired. Enjoy!

Lavender tea

Lavender tea is a mild, floral beverage that can be enjoyed both hot and iced. By combining fresh or dried lavender with boiling water and a sweetener of choice, you can create a refreshing drink sure to please any taste.

-2 teaspoons lavender buds
-1 teaspoon honey (or sweetener of choice)
-6oz boiling water

1. Place lavender in a glass mug or teapot.
2. Pour boiling water over the lavender buds and let it steep for 5 minutes.
3. Strain the liquid through a fine mesh sieve into a cup, discarding the lavender buds or composting them in your garden!
4. Add sweetener to the tea according to taste and stir until fully dissolved. Enjoy!

Benefits of Drinking Tea for Menstrual Cramps

Drinking a cup of soothing tea is an age-old remedy for coping with menstrual cramps. Tea has long been known for its anti-inflammatory properties, which can help reduce the discomfort of menstrual cramps.

But not all teas are created equal when it comes to relieving menstrual cramps. In this article, we’ll talk about the best teas for menstrual cramps, as well as the benefits of drinking them.

Reducing inflammation

For centuries, tea has been known for its properties to reduce inflammation and relieve pain. Especially when it comes to menstrual cramps, drinking various types of tea can reduce the intensity of the cramps significantly.

Herbal teas, such as chamomile and peppermint, are especially beneficial in soothing the painful impact of cramps. Chamomile and peppermint are known for their natural calming effects while also relieving muscle and joint pain.

The antioxidants in herbal teas have also been found to reduce related inflammation that can cause ibuprofen or other medications not to work as effectively, especially when it comes to menstrual cramps.

In addition to chamomile and peppermint teas, rooibos tea has gained attention recently as a potential remedy for menstrual cramps due to its anti-inflammatory properties attributed to the presence of high levels of quercetin, a plant-based flavonoid that helps control inflammation.

Ginger tea is another favorite home remedy for reducing inflammation associated with menstrual cramps; its warming effects can penetrate muscles to provide long-lasting relief from external sources as well as from within your own body’s tissue.

Though scientific evidence is limited on the effectiveness of tea in alleviating menstrual cramps, anecdotal evidence shows that many women find relief with this natural approach and it may be helpful in addition to or instead of other remedies for controlling period discomfort such as ibuprofen or heating pads.

Relaxing the uterus

Relaxing the uterus: As the intensity of cramps increases, the uterus contracts more abruptly and painfully, causing even greater discomfort. It is believed that certain teas may help relax both the muscles in the walls of the uterus as well as reduce hormones associated with menstrual cramps.

Chamomile, lavender, valerian, and lemon balm tea are especially helpful in reducing uterine contractions and providing relaxation. Drinking ginger tea also helps to reduce inflammation.

Peppermint is also a great choice for relieving tension to allow your body to relax more effectively. All these teas can be combined to create a unique blend such as adding tulsi and lemongrass for additional pain-fighting power.

Reducing pain

It is no surprise that menstrual cramps can be very painful and uncomfortable. While these symptoms can vary from woman to woman, drinking different types of tea can help reduce pain and relieve some of the discomfort associated with menstrual cramps. There are a few common teas that have properties that may alleviate the uncomfortable symptoms associated with menstrual cramps, including:

Chamomile – This plant contains several components known as ‘sesquiterpenes’ which aid in reducing inflammation and pain, making it great for alleviating cramped muscles. It also has a sedative effect which promotes relaxation while reducing stress and tension in the body.

Ginger – This powerful herb is well-known for its anti-inflammatory properties, making it effective in reducing muscle cramping. Additionally, studies have shown that ginger supplementation may help to reduce the severity of premenstrual syndrome symptoms like depression, anxiety, bloating, and fatigue.

Peppermint – The menthol present in peppermint helps to relax the muscles of the uterus which makes it great for reducing spasms and relieving tension caused by menstrual cramps. The cooling sensation on the skin when peppermint is ingested acts as a natural analgesic to reduce pain levels while providing relief from other PMS symptoms such as depression and headaches.

Reducing stress

The symptoms of menstrual cramps aren’t limited to pain and discomfort; it’s also highly likely that you’ll be feeling stressed during this time. Tea can be a great way to relieve stress and anxiety. In particular, chamomile tea is known for its calming properties, as it contains compounds that influence GABA levels in the brain.

This neurotransmitter can act like a natural tranquilizer, resulting in a calmer mental state. In addition, the anti-inflammatory and anti-spasmodic effects of some herbal teas may help reduce menstrual cramp symptoms even further – aiding physical as well as mental health during this often uncomfortable time.


It is important to note that results will vary from person to person, so it can take some trial and error to find the combination of remedies that work best for you. However, herbal teas have been used by many women with menstrual cramps and they can help to provide relief while being safe to use over time.

In conclusion, there are many types of tea available that can be beneficial in helping ease menstrual cramps or other related symptoms. These include raspberry leaf tea, chamomile tea, ginger tea, peppermint tea, lemon balm tea, and many more.

Be sure to check with your doctor before consuming any herbal teas if you have any allergies or health concerns. In the meantime, sip a warm cup of tea the next time your period pain strikes — it might just be the cure!

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