Menstrual cramps are an all too common and unwelcome monthly occurrence for millions of women and menstruating people.

They can range from annoying to debilitating and pose a real challenge, especially for those who don’t want to rely on traditional painkillers.

If you’re one of those people seeking natural solutions, Ayurvedic herbs have a lot to offer; they’re backed by thousands of years of traditional use, are generally affordable, many have studied benefits for menstrual cramps and PMS, and they’re safe for most people.

Curious to learn more? Then join us as we explore some of Ayurveda’s most effective herbs for menstrual cramps that create a happier, more easeful period.

What Causes Menstrual Cramps? An Ayurvedic Perspective

For years, menstrual cramps, also known as dysmenorrhea, were hidden, ignored, and/or brushed aside as just part of being a woman. 

Sadly, the expectation that women just “grin and bear it” was common among past generations.

Thankfully, times are changing, and we now know that painful cramps are a signal that something is not right and deserve investigation.

In Ayurveda, painful menstrual cramps are typically viewed as an imbalance in Vata energy, which resides primarily in the pelvic region. Specifically, Apana Vata, related to the root chakra, governs the downward flow of various bodily functions, including menstruation.

Although there are many nuances to Vata imbalances, including family history, dosha type, season of life, lifestyle, etc. Vedic practitioners typically focus on correcting Vata imbalance as part of an individual wellness strategy.

7 Herbs For Menstrual Cramps

Each of these herbs helps with menstrual cramps in different ways. 

Some can be taken at the onset of discomfort for fast relief. In contrast, others play more of a long-game, reducing menstrual cramps, PMS, and other female concerns with time, complementary lifestyle practices, and consistency.

Most people find relief by using one or two for acute relief and focusing on others to address Vata imbalance or other underlying issues.

An Ayurvedic practitioner can help you determine the best herbal combination for menstrual cramps that meets your needs.

Here are seven to consider on the journey to a happier period.

1. Shatavari

Shatavari, also known as “the queen of herbs” is Ayurveda’s most beloved herb for supporting the female reproductive system throughout all seasons of life.

Among its benefits, preliminary research suggests Shatavari may help relieve PMS and menstrual cramps in menstruating and perimenopausal women.

Although more research is needed, traditional texts and emerging studies suggest Shatavari works on menstrual cramps by relaxing muscle spasms, reducing stress and tension, and supporting hormonal function.

In Ayurveda, it's considered a sweet, grounding herb that helps pacify Vata dosha, and is often served in pleasing milk recipes, like this Soothing Blue Moon Milk.

Shatavari can work at the onset of menstrual cramps, but many practitioners recommend its long-term use for best results.

Discover more about this feminine herbal ally in: Benefits of Shatavari for Female Wellness

2. Ginger

Most people reach for ginger for upset stomach or immune support, but did you know this humble root is also amazing for menstrual cramps?

Whether taken internally or used in warm water as a compress, research suggests ginger can help take on the edge of menstrual cramps, and other minor aches and pains, quite effectively.

This is thanks to its active plant compounds which inhibit spasms by interfering with prostaglandin-related pathways, which are involved in triggering cramping. Ginger’s anti-nausea effects provide a double-benefit for those who experience cramping with nausea.

Ginger is widely available fresh, which can be made into tea or womb compresses, in capsules, powder, and teas, like Organic India’s Tulsi Lemon Ginger and Tulsi Turmeric Ginger.

3. Fenugreek

Fenugreek seed is used extensively in Ayurvedic formulas and culinary recipes for its flavor and hormonal supportive properties.

A randomized placebo-controlled study found participants who took fenugreek seed capsules during the first three days of menstruation for two months experienced less pain, shortened pain duration, and reduced associated symptoms compared with placebo. 

In Ayurveda, fenugreek is considered a warming herb that supports normal hormone and metabolic function, pacifies Vata, and drives out dampness and cold.

4. Turmeric

Turmeric, also known as “the golden spice” is one of Ayurveda’s best-known herbs for antioxidant support, digestive function, skin health, joint function, respiratory function, and reducing minor aches and pains, including menstrual cramps.

Several studies have confirmed this, showing turmeric, and its primary active plant compound, curcumin, can help reduce menstrual pain, either alone or combined with other natural products, like boswellia (Indian Frankicense) and sesame.

It can work when taken at the onset of cramps and/or as a preventative measure (check with your healthcare practitioner for individual recommendations), either alone or combined with other herbs, like ginger.

Turmeric is widely available as a supplement and in functional foods and beverages like Golden Milk or Turmeric teas. Just be sure to look for organic varieties, as its popularity has led to suboptimal sourcing for cheap supplements.

5. Cinnamon

Best known as a culinary spice in the West, cinnamon has been used in Ayurveda, and other ancient cultures to support immune function, digestion, metabolic function, and for female complaints.

Specifically, research suggests cinnamon can help reduce menstrual pain and shorten its duration. 

A sprinkle of cinnamon on oatmeal likely won’t be enough to help with menstrual cramps. Which is why many people turn to concentrated supplements, like Ceylon Cinnamon or cinnamon teas, for support.

6. Ashwagandha

Ashwagandha is definitely having its moment as one of Ayurveda’s “it herbs” for reducing stress, promoting sleep, boosting energy, and supporting hormones.

However, as anecdotal evidence and social proof has shown, people who take Ashwagandha are often pleasantly surprised that they also experience less period pain.

Although research on Ashwagandha for menstrual cramps is limited, Vedic texts promote its balancing effects on Vata energy, as well as its adaptogenic nature, which helps support a healthy stress response which has a downstream effect on full-body hormonal function. 

As previously mentioned, it’s also been shown helpful for sleep, which may have indirect benefits on overall hormonal function and female wellness.

Ashwagandha is unlikely to help with the onset of cramping, but may be considered as part of an overall wellness strategy to reduce menstrual cramps and support hormonal health.

Learn more in: 7 Top Ashwagandha Benefits for Women

7. Fennel

Bittersweet fennel, best-known as a digestif, has also been shown helpful for reducing menstrual pain.

For example, a 2020 review and meta-analysis of 12 randomized controlled trials found fennel reduced primary dysmenorrhea pain better than placebo and was even comparable to pain reducing drugs!

This falls in line with fennel’s traditional use in Ayurveda as a Vata pacifier, analgesic, and hormone supportive herb.

Many people love taking fennel tea leading up to and on the first few days of their period to help ease or eliminate cramping.

It can be taken alone or combined with other complementary herbs based on your practitioner’s recommendations.

Related reading: 6 Fascinating Benefits of Fennel

Looking for More Female Wellness Support?

At Organic India, we pride ourselves on bringing the very finest organic and regeneratively-grown Ayurvedic herbs direct to the customer through our network of small family farms.

Some of our most popular female support formulas include:

• Shatavari Capsules offers grounding hormonal support for all stages of life

• Essential Female blends Shatavari, Lodhra, Tulsi (Holy Basil), and Guduchi (Tinospora cordifolia), to support hormonal balance, stress resilience, PMS, premenopause, perimenopause and postmenopause.*  

• Sweet Tulsi Rose Tea, a relaxing and feminine daily tonic with stress-busting regeneratively-grown Roses, calming Chamomile, and adaptogenic Tulsi

• Turmeric Capsules, regenerative organic certified and tested for purity and potency with Black Pepper and Ginger for added absorption and benefits.