Don’t settle for over-the-counter pain medication when you’re experiencing menstrual cramps. Those products can end up causing a lot of GI issues. There are far more natural and safe remedies that you can select that will not only relieve your pain, but also address several other hormone-related symptoms, like bloating and fatigue.
Let’s talk about some of the best menstrual cramp pain relief supplements and what they include in their formulas.
What Are Some Ingredients to Look For?
There are some key ingredients that have been widely studied for their effects on menstrual cramps and other hormone-related symptoms. Some of these ingredients include:
There are more than 500 different strains of probiotics out there, but those that are from the Lactobacillus family are important for menstrual cramps. Not only do these strains of probiotics support optimal gut health, but they also create a diverse microflora in the vagina. If you’re prone to bloating and gas during your period in addition to cramping, supplementing with probiotics is a good idea.
According to Jessica Myers, Applied Functional Medicine Certified Practitioner, it's vitally important to have good standing gut health to support healthy hormones. She says, "Your gut microbiome plays a role in not only hormone synthesis and regulation, but also your immune system, absorption of nutrients, and various other necessary functions."
Can probiotics affect your period?
Jessica Myers says yes, they do. "The short answer is YES, they sure can! Probiotics affect your period and menstrual cycle regulation in a couple of different ways by restoring a healthy estrogen balance."
So which probiotics are best for menstrual health?
Jessica Myers says, "The best probiotic for menstrual health should include Lactobacillus. Not only does it support a healthy gut microbiome, it’s also been found to specifically normalize the estrous cycle. This helps keep estrogen levels balanced."
Again, our #1 overall pick includes probiotics as well as cramp bark.
Chasteberry is an ideal supplement that can help with estrogen dominance, which may contribute to bad cramps during a woman’s period. It’s also a great remedy for headaches, mood swings, fatigue, etc. The compounds in chasteberry bind to various pain receptors in the body, helping to alleviate any discomfort that you’re feeling during your period. It also works well during PMS.
The component, Z-ligustilide, is the key to relieving period cramps using dong quai. It helps ease contractions in the uterus so that you feel less pain.
The Best Period Pain Relief Supplements for Menstrual Cramps
#1. UnCrampMe
UnCrampMe is a PMS, perimenopause and menopause product that utilizes a unique blend of ingredients to achieve relief from cramps and other menstrual-related symptoms. It contains cramp bark as well as probiotics and a prebiotic. UnCrampMe comes in gummy form and can be used for fast relief from period cramps.
The gummies are a cherry flavor and taste like a treat. The texture of the gummy is just right, which makes sense because UnCrampMe is made in the United States, is third-party tested and made in an FDA-Registered facility.
Many women report instant results for period cramp relief (in as little as 5-10 minutes from taking the gummy). It currently has a 5/5 star rating and is being mentioned on well-known online publications as the supplement to take for menstrual cramping pain relief.
The Formula
UnCrampMe contains three key components:
Cramp Bark
By relaxing the muscle contractions in the uterus, cramp bark helps alleviate the pain that you’re experiencing.
Lactobacillus Acidophilus and Lactobacillus Plantarum
These are very highly studied probiotic strains that can help promote balanced hormones and relieve period cramping. They can also support your gut health and a healthy vaginal microflora.
Prebiotic P95 FOS
This prebiotic helps feed the other beneficial bacteria that you’re supplementing with.
Pros
- Provides fast relief in as little as 5 to 10 minutes.
- Made with natural and safe ingredients.
- They taste great.
- Supports a healthy microbiome.
Cons
- Gummies may not be your thing.
#2. Bonafide Serenol
Serenol from Bonafide is a hormone-free option for addressing symptoms such as mood swings, irritability, and a general state of uneasiness caused by hormonal fluctuations that are common during PMS, your period, perimenopause and menopause.
The Formula
The two main active ingredients in Serenol include:
Royal Jelly
Serenol contains a blend of Swedish pollen, which is very rich in vitamins and minerals. It can address a host of hormone-related symptoms.
Chromium Picolinate
This is an essential mineral that is an important component of a healthy metabolism. It can be used for some of those pesky symptoms, like food cravings and overindulging around the time of your period.
Pros
- Addresses a variety of menstrual-related symptoms.
- Non-hormonal
Cons
- A bit expensive
- Takes several weeks to see its full potential.
OPositiv FLO can tackle a ton of symptoms, from bloating to cramping, mood swings, and everything in-between. It’s a very popular supplement that’s easy to get your hands on. It’s also affordable.
The Formula
OPositiv contains ingredients such as chasteberry, dong quai, vitamin B6 and lemon balm. It’s completely natural and free of hormones. It’s excellent for cramping thanks to the antispasmodic properties of dong quai and lemon balm.
Pros
- Affordable
- Comes in a tasty gummy
- Vegan-friendly
- You can also purchase this product in capsule form.
Cons
- Some reviews claim it didn’t provide any relief.
#4. Nature’s Sunshine Cramp Relief Capsules
Specifically designed to help alleviate period cramping, Nature’s Sunshine Cramp Relief Capsules support the female glandular system and help relieve tightening of the muscles in the uterus. This product can also help balance female hormones, so you experience fewer symptoms overall throughout your cycle, not just during PMS and your period.
The Formula
Nature’s Sunshine contains feverfew, lobelia, black cohosh, plantain and wild yam. This unique formula supports healthy hormone balance in the reproductive system as a whole and even addresses very specific symptoms like cramping. It’s a very well-rounded supplement.
Pros
- Addresses a wide range of symptoms.
- Made from natural ingredients.
- Reasonably priced for 50 servings per bottle.
Cons
- You may need to take it up to three times per day to see results.
#5. My Happy FLO
My Happy FLO is designed to promote a healthier and happier menstrual cycle through natural ingredients. It can address cramping, mood swings and discomfort. It’s also great for a heavy flow, which isn’t something many supplements address.
The Formula
My Happy FLO contains:
Vitamins C, D3, B6, B12, iron, magnesium and zinc. It also contains the proprietary My Happy Flo blend, which consists of diindolylmethane, indole-3 carbinol and flaxseed powder. These ingredients can balance hormone levels so that you experience a healthier menstrual cycle overall.
Pros
- Doesn’t contain any hormones.
- Comes in gummy form.
- Includes some unique ingredients in the Happy FLO blend.
Cons
- I wish the brand talked a bit more about the benefits of this product’s ingredients on its website.
#6. Semaine PMS & Period Support
Semaine PMS and Period Support is a great supplement if you’re looking for something that can be taken on an as-needed basis. It works quickly to alleviate symptoms such as cramping, mood swings, irritability, sleep issues and more. It’s advertised as being a great option for women with diagnosed conditions such as PMDD or endometriosis.
The Formula
This product contains the natural ingredients Boswellia, silymarin and curcumin. Quercetin can ease cramping in the uterus, but it’s also a great ingredient that can address the higher histamine levels that many women experience during PMS and their period. Adaptogens have even been added, such as ashwagandha. This helps with a lot of the mood issues that you may experience during hormone fluctuations.
Pros
- This product contains a unique blend of ingredients that address a lot of symptoms.
- You can use this product on an as-needed basis.
- Conveniently available on Amazon.
Cons
- This product isn’t as widely available as some of the other products that I have mentioned in this article.
#7. Mamma Chick PMS Formula
Something a little different: Mamma Chick PMS formula is a powdered drink supplement that is beneficial for women who experience very severe period symptoms. From mood swings to cramping and even a heavy flow, this supplement is beneficial when you use it throughout your cycle.
The Formula
Mamma Chick PMS contains chasteberry, vitamins B6 and B12, omega 6, calcium, folate, magnesium and vitamin D3. It’s a very holistic-focused product that is designed to help the body balance hormonally and function well throughout a bad period.
Pros
- The drink-based formula is unique.
- It tastes good, according to reviews.
- Affordably priced.
Cons
- Contains the artificial sweetener sucralose.
#8. Herbalogic Peacekeeper CX
This botanical formula from Herbalogic combines the brand’s peacekeeper formula with additional herbs to address symptoms like mood swings, cramping and pain. It’s capsule-based and should be taken on a regular basis to see optimal results.
The Formula
Herbalogic Peacekeeper CX contains ingredients such as turmeric, angelica root, bai-zhu, poria, Chinese motherwort, nut grass, white peony, licorice and mint. It’s very different from the other natural period supplements that we’ve talked about. These ingredients work best if you start taking them approximately one week before your period. You should continue taking this supplement throughout menstruation as well.
Pros
- This is a very unique blend of botanicals.
- Really focuses on the mental effects of hormone fluctuations.
Cons
- There are likely to be a number of ingredients in this product that you’ve never tried before.
#9. PurelifeBiotics Cramp Care
If you’re not interested in taking a supplement by mouth or would like something to use in addition to what you’re already taking, PureLifeBiotics Cramp Care is a shower-based product that contains soothing ingredients that can help you feel more relaxed and comfortable.
The Formula
This product contains lavender, peppermint and ginger. When you place one of the discs in the shower, it creates a spa-like experience. The gentle scents help you relax, which can help your muscles relax as well. A warm shower is always a great experience when you’re dealing with menstrual cramps. This product elevates that experience.
Pros
- Doesn’t require you to take another oral supplement.
- Smells amazing.
- You can use this product frequently, whenever you’re experiencing cramps.
Cons
- The menthol scent can overwhelm some of the other ingredients. I wish they would have left that ingredient out.
#10. Winged Wellness PMS Relief Gummies
Designed to provide hormonal support throughout the month, Winged Wellness PMS Relief Gummies feature Saffr’Activ, which is a proprietary blend that can support healthy serotonin levels. It can also help alleviate symptoms like pain, cramping, fatigue and irritability.
The Formula
Winged Wellness PMS Relief Gummies contain the nutrients vitamin B6 and zinc. Also added are chaste tree berry, DIM, lemon balm, burdock root, saffron extract and fennel. DIM, chasteberry and zinc are the main ingredients that Winged Wellness claims will help with your cramping.
Pros
- Very affordable, especially when you sign up for a subscription.
- Tasty gummies
Cons
- You are directed to take this product throughout the entire month. You can take an additional dose as needed.
- You might not be thrilled with taking gummies every day.
What Types of Menstrual Cramps Are There?
Menstrual cramps are an abdominal-focused pain that can come and go. They are contractions in the uterine area that occur as the body sheds the lining of the uterus monthly. Some women experience severe cramping, while others deal with a general ache. The severity of cramps can change from one month to the next.
When Should You See a Doctor?
You should see a doctor if you are experiencing cramps that are interfering with your daily life.
How Should You Bring It Up to Your Doctor?
You should bring the topic of menstrual cramps to your doctor if they are very severe, if they have changed in severity, or they accompany other symptoms that are concerning to you.
It’s important that you see a knowledgeable doctor who helps you feel comfortable when you’re in their office. This makes it easier for you to discuss the symptoms that you’re experiencing.
Traveling Tips When Experiencing Period Cramps
You shouldn’t feel like you must stay home in anticipation of period cramps. If you are using a supplement that helps keep your symptoms at bay, you’ll be able to travel wherever you want.
Sleep Tips When Experiencing Period Cramps
Are your cramps keeping you up at night? This is a common experience for many women, especially during the first couple of days of menstruation. You can use a product like UnCrampMe or Bonafide Serenol to reduce the severity of your cramps and help you feel more relaxed. Other tips include:
- Using a heating pad on your abdominal area.
- Taking a warm bath or shower before bed.
- Drinking a warm cup of tea before you head to bed.
