If you want to try natural remedies but you’re scared your period cramps will get worse if you make the switch, this article is for you.


I find that most women would prefer to avoid medications and heal ‘naturally’, but they’re not convinced that herbs and nutrition will bring relief. I get it! When your period cramps leave you paralyzed and doubled over in the fetal position every single month, it’s natural to be skeptical that teas and supplements would do the trick.


So what should you do when you don’t want to take drugs but right now they’re the only thing that you can rely on to reduce your pain? How do you ensure natural remedies will work for you?


Read on to find out how I get natural remedies like herbs, supplements and essential oils to work for my clients every time.


Get To The Bottom Of It


Although period pain is common, it is far from normal. Your terrible symptoms of cramps, stabbing pain, heavy flow, low energy, nausea and headaches that you associate with your period are actually a sign of an underlying health concern with a hormonal component.


If you don’t already know why you have terrible periods, bookmark this page and come back to it after you read our article on how to use your symptoms to diagnose your period pain.


Start With A Pain-Free Period Diet


Before we discuss natural remedies we need to address nutrition. The thing is, natural remedies will not be effective if your daily meals contribute to your menstrual issues. Before working with me, so many of my clients believe they are eating a healthy diet. And at first glance, they are! But they unknowingly eat foods that trigger excess prostaglandins, which are inflammatory chemical compounds that claw at your insides at period time.

If you think your diet may be contributing to your terrible periods, it’s a good idea to take stock. Most women who eat healthy are surprised there are still some easy wins in this area. Check out our article on reducing inflammation with food.


Once you’ve diagnosed your period pain and you are eating a period-friendly, anti-inflammatory diet, the following natural remedies for period cramps will be much more effective. So if you want to have confidence in a natural approach, don’t skip those steps!


It’s so tempting to move on to supplements and herbs, which is why I created the Complete Period Relief Solution to guide women step-by-step through the process. If you want help with a holistic approach of healing period pain naturally, contact us.


The following natural remedies have worked so well for my clients. We also created a printable version of these recommendations for your reference. Click here to download our free Period Pain Relief Guide.


My Top 5 Natural Remedies for Period Cramps


#1 Magnesium


I’ve had many women tell me that supplementing with magnesium helped them have the best periods ever. And this is coming from women who had debilitating cramps that caused them to book time off work just to survive their periods. Yes, it is that powerful! Magnesium has the added benefit of reducing PMS symptoms, premenstrual migraines, and regulating cortisol.


It works by relaxing the muscles of the uterus and preventing the production of excess prostaglandins. Magnesium also aids in the production of optimal hormone levels and helps with regular bowel movements which are essential for processing estrogen.


I recommend magnesium bisglycinate or magnesium glycinate because it is more easily used by the body. You can also get magnesium from foods such as hemp seeds, raw cacao powder, legumes, and leafy greens. For best results, make sure you get magnesium in your body every day.


Pro Tip: for a total magnesium experience, try a magnesium bath. We’ve got a bath ‘recipe’ fit for a goddess on the blog.


#2 Turmeric


Turmeric root is a culinary herb that’s also a potent natural medicine. It’s a powerful anti inflammatory because it lowers inflammatory prostaglandins. Turmeric contains curcuminoids, which are best absorbed when mixed with black pepper and fat. You can blend turmeric with your milk of choice and a twist of fresh ground black pepper to make a deliciously frothy golden milk latte.


Get our simple, delicious golden milk recipe in our Period Pain Relief Guide.


#3 Raspberry Leaf Tea


Red raspberry leaf has been used for centuries to heal the uterus. When the leaves of the raspberry bush are steeped in hot water, a combination of fragarine and tannins is released that, when taken internally, works directly on the pelvic muscles to reduce menstrual cramps. Raspberry leaf is also high in calcium and magnesium which helps relax the uterus. If you struggle with terrible cramps, start drinking raspberry leaf tea 7 days before your period and continue until the bleeding stops.


Pro Tip: make a couple large mason jars full of raspberry leaf tea and store them in your fridge. It’s way easier, cheaper and more potent than brewing a tea bag every time you want a cuppa!


#4 Omega-3 Fatty Acids


So how can we stop the overproduction of prostaglandins? In fact, prostaglandins stem from the balance of omega-3 and omega-6 fatty acids in the body. According to an article by Nicole Jardim, our modern western diet has a omega-6/ omega-3 ratio of 15:1 when it used to be 1:1. We need to restore balance to the ratio to reduce menstrual pain.


This is an essential part of a pain-free period diet. The first step is eliminating vegetable oils (including grapeseed, safflower, sunflower and palm oils) which are high in omega-6’s. The second step is to get more omega-3’s, which come from wild, oily fish, dark leafy greens, avocados and some raw nuts and seeds. It can be tricky to improve the ratio of omega-6/ omega-3 on your own, which is why we help clients with meal plans and eating-out strategies in the Complete Period Relief Solution.


#5 Essential Oils


Essential oils are an effective healing tool for menstrual cramping. Certain oils help relax the uterine muscles and reduce general inflammation. Just add 2-3 drops to a carrier oil such as coconut or jojoba and massage into the lower abdomen. Here are some of my favorites for topical period cramp relief, choose one of the following oils that smells the best for you.


Chamomile- anti-inflammatory, antispasmodic

Clary Sage- calming, antispasmodic

Copaiba- anti-inflammatory

Frankincense- calming

Lavender- calming, anti-inflammatory,

Marjoram- analgesic, anti-inflammatory, muscle relaxant

Peppermint- cooling, energizing, antispasmodic, anti-inflammatory




If you have terrible period symptoms, it’s natural to be skeptical of remedies. But when you understand how the remedy works to treat the underlying cause of your symptom, it can be much easier to understand how the results will show up for you. If herbs, supplements and essential oils haven’t worked for you in the past, it’s a good idea to take a look at your diet to see if it can be improved before you give specific pain remedies a try.


If you want to get relief from your painful periods naturally, but you want help with the process, reach out to us. We can assess your period and give you more information about our signature program, the Complete Period Relief Solution.


natural period cramps remedies

Thanks to Nicole Jardim for her excellent article on why omega-3 oils can help relieve period pain https://nicolejardim.com/cause-of-painful-periods-1/