What Are Some Natural Remedies for PMS?

10 Plant-Based Remedies for PMS

At some point from menarche to menopause, premenstrual syndrome (PMS) symptoms may affect up to 90 percent of women. For some, the effects are mild and manageable; others find themselves cancelling plans, calling out from work, or missing class for days each month. And that’s before their monthly flow even begins.

Symptoms are many and varied, ranging from the physical to the emotional. Headaches, breast tenderness, bloating, and nausea are common, as are fatigue and insomnia. Many people report changes in appetite, acne breakouts, or mood-related symptoms, like depression, irritability, and mood swings.

The culprits behind these symptoms? Your ever-changing hormones.

Fluctuations in hormone levels throughout our cycles are both natural and necessary. Estrogen levels rise during the mid-follicular phase, then plummet post-ovulation. During the luteal phase, when the uterine lining thickens in preparation for a potential pregnancy, estrogen levels rise once again, only to fall at the start of your monthly menses.

The odd crop of hormonal acne or bit of bloating isn’t unexpected — but if you’re frequently in pain or excessive discomfort, it might be time to have a closer look.

“If you are experiencing premenstrual mood or physical problems, your body is signalling that something is awry physiologically,” says functional-medicine physician Sara Szal Gottfried, MD, author of The Hormone Cure. “Potential causes? A hormonal imbalance. Or cellular dysfunction. Or a combination of the two.” (The menstrual cycle holds many clues to a woman’s overall health. Here’s how to identify what’s normal for you — and when to seek help.)

Research also points to genetics and potential lifestyle factors that may contribute to PMS and its more debilitating sister syndrome, premenstrual dysphoric disorder. PMDD is similar to PMS, but the symptoms are usually far more severe and disruptive.

The Problem With Painful Periods

PMS symptoms tend to crop up toward the end of the luteal phase, just before you begin menstruating. Typically, once your period starts, the symptoms fade away — but this is when menstrual cramps (or dysmenorrhea) can kick in. Period pain is much more common in people with PMS or PMDD symptoms.

While some discomfort is to be expected, extremely painful periods are not normal, and they drive many women to seek assistance from their healthcare team. And though hormonal birth control is an oft-prescribed method for curbing PMS, it’s not always a good fit for everyone.

Hormonal birth control can come with a host of side effects, including headaches, mood swings, reduced sexual desire, and a minor risk for blood clotting. If you’d rather avoid hormonal birth control, there are other ways to manage PMS and period pain.

“If you’ve gone to see the gynecologist for PMS or PMDD, the solution has probably been to medicate with an oral contraceptive,” Szal Gottfried explains. “But the pill masks symptoms by suppressing ovulation with synthetic hormones.”

While she acknowledges that medication can be necessary in certain circumstances — patients with endometriosis, for example — it’s not always the best option for those with mild to moderate symptoms. “For women with nonurgent health issues, implementing natural methods to rebalance hormones usually provides relief within a few short months,” she explains. “Your periods might normalize, and you could get your life back.”

Lifestyle Changes to Reduce PMS

There are several lifestyle changes that can help rebalance hormone levels. Ample research shows exercise can reduce physical symptoms, like bloating, and psychological ones, like depression and irritability.

A diet rich in healthy fats, fiber, and high-quality protein sources may reduce the severity of PMS. Research suggests that magnesium and vitamin B6 can help alleviate menstrual cramps. Foods like avocados, dark chocolate, fatty fish, and leafy greens are good choices for those with PMS or PMDD; processed foods, sugar, caffeine, and alcohol are thought to exacerbate symptoms.

While tweaking your lifestyle can certainly help, folks searching for alternative pathways to managing PMS may find their spice cupboard brimming with plant-based remedies that can offer relief. And your herb garden is nature’s apothecary, where fresh leaves may be plucked and brewed into infusions to help soothe nausea, bloating, and even those dreaded cramps.

Herbal remedies are widely considered safe by most integrative-medicine practitioners, but before starting a new regimen, check in with your doctor. This is especially true if you take any medications or have certain health conditions.

“Most herbalists will use a mixture of herbs rather than one single,” explains British herbalist Catherine Tupper, BM, BS, BSc. She stresses the importance of working with “an herbalist you trust. They will find the most appropriate herbs from a safe source and monitor your progress.” Only buy herbs online from a company you know well, Tupper emphasizes.

If PMS and period pain have been disrupting your life, try one of these nine plant-based remedies to find some relief.

10 Plant-Based Remedies for PMS

1) Chamomile

An herbal treatment used in both traditional European and Mexican medicine, chamomile may help regulate depression and anxiety. “Stress is the biggest factor that can worsen PMS symptoms. So many hormonal problems in women are due to the downstream effects of cortisol,” says Szal Gottfried. “Cortisol is a bully, and if it is high, it impacts all the other hormones in our bodies. Addressing your cortisol response and finding ways to manage your stress is probably the most important first step you can take to balance your hormones.” (For more counsel on balancing cortisol levels, see “How to Balance Your Cortisol Levels Naturally.”)

Chamomile has been linked with cortisol reduction, so your evening cup of tea may help lower overall cortisol levels in your body. The herb’s antispasmodic properties may also offer relief from menstrual cramps.

Herbalist and midwife Aviva Romm, MD, recommends taking a daily chamomile tincture from the week following ovulation to the onset of your period.

A word of caution: Chamomile can be estrogenic, so those with a history of hormone-sensitive cancers like breast, uterine, or ovarian cancer — as well as those who are pregnant or breastfeeding — should steer clear of this herb. People with ragweed allergies also shouldn’t take chamomile, because it’s a member of the daisy family and could cause a reaction.

2) Chasteberry

Vitex agnus-castus, more commonly known as the chasteberry, has long been used to treat a variety of menstrual issues. “Its efficacy in treating many of these symptoms makes it one of the most widely used treatments in Germany, where herbal medicine is a standard part of regular medical care,” Romm writes in her book Hormone Intelligence.

Whether as an extract or in capsule form, the fruit from this Mediterranean tree has anti-inflammatory and hormone-balancing properties that can provide relief from mood swings, depression, breast tenderness, and headaches.

“It is thought that chasteberry alters progesterone sensitivity and restores normal progesterone levels in the body,” Szal Gottfried explains. “PMS symptoms are typically related to a problem with progesterone, especially in perimenopausal women. Most researchers believe that chasteberry increases the release of luteinizing hormone from the pituitary [gland], which raises progesterone and normalizes the second half of the menstrual cycle.”

Tupper echoes the benefits of chasteberry as a treatment for PMS-related anxiety, depression, and insomnia. “My first herb would always be Vitex agnus-castus,” she says. 

3) Dandelion

The sunny yellow blooms many of us think of as weeds boast potent diuretic properties, which means they can help with fluid retention and bloating — both common in the days before menstruation begins. Its antioxidant-rich polyphenols boast anti-inflammatory properties, while dandelion root may help increase bile flow, improving liver function.

Pour yourself a cup or two of dandelion tea when you begin feeling bloated around your period.

4) Fennel

Fennel’s anise-like flavor may not be everyone’s cup of tea, but sipping infusions made from the herb can significantly lower the duration and severity of menstrual cramps, thanks to its ability to reduce prostaglandins. These hormone-like compounds are most active during the beginning of menstruation, and they’re the culprit behind menstrual cramps: They cause the contractions that allow the uterine lining to be shed.

A 2020 review of randomized controlled trials concluded that fennel was as effective as conventional medications at relieving pain from menstrual cramps. The exact dosage differed across these studies, but additional research suggests that taking three to four 30-mg capsules of fennel daily in the days leading up to your period can reduce the severity of period pain.

5) Ginger

This spicy, antioxidant-rich rhizome used in everything from curries to cakes has long been praised for its anti-inflammatory properties. Ginger’s history as a medicine spans thousands of years, and it’s used in both Traditional Chinese Medicine and Ayurveda. It’s widely renowned in both traditional and modern medicine as a gastrointestinal panacea: It can safely soothe nausea, irritable bowel syndrome, bloating, and other digestive woes.

Studies also indicate that taking ginger capsules a few times a day can help relieve menstrual-cramp pain to the same degree as over-the-counter anti-inflammatories like aspirin.

Romm suggests cooking with ginger or enjoying ginger tea to help with digestive issues, nausea, and cramps. She also recommends taking ginger capsules three times a day for the first three days of your period. Sipping a ginger infusion can soothe an upset stomach and other gastrointestinal woes, but Romm cautions that ginger tea isn’t as effective as the tablets for combating pain. (Try this recipe for a Ginger-Lemon Wellness Shot created by Romm.)

6) Ginkgo Biloba

Best known for its potential to alleviate the symptoms of cognitive decline and Alzheimer’s disease, the leaves of the antioxidant-rich ginkgo biloba tree can also ease anxiety and depression. In Traditional Chinese Medicine, it’s a widely used treatment for headaches and migraines.

Romm also notes that taking ginkgo “twice daily, throughout the month, reduces breast pain associated with fluid retention.” She recommends 80 to 160 mg standardized extract, or 24 percent ginkgo biloba.

Note that if you’re on blood thinners, you should avoid this herb, as it slows blood clotting. Never eat raw or roasted ginkgo seeds, which can be poisonous.

7) Lemon Balm

This member of the mint family boasts a light citrus fragrance and is easy to grow in an herb garden. Lemon balm can ease insomnia and anxiety, which are both common with PMS. Changes in hormone levels can lead to plenty of tossing and turning at night: Lemon balm may help reduce anxiety and clear the way to restful sleep. A 2017 study indicated that taking lemon balm can also reduce cramps.

Romm suggests taking 80 mg a day for insomnia or between 40 to 60 drops if you prefer a tincture over pills. A lemon-balm infusion can be soothing, too. Pick about five to 10 fresh leaves and steep them in boiled water for five to 10 minutes — the longer you steep them, the more potent the flavor. If you’re using dried lemon balm, start with about 1 teaspoon, and experiment with more or less depending on how strong you like your tea.

8) Peppermint and 9) Spearmint

Like ginger, peppermint offers relief from some of the gastrointestinal symptoms of PMS and PMDD. Its antiemetic effects are so potent that peppermint oil is used as a viable natural treatment for nausea in cancer patients undergoing chemotherapy.

Peppermint’s sister plant, spearmint, boasts antiandrogen properties, which means it may help with hormone imbalances. Try spearmint or peppermint tea in the week before your period to curb nausea. Once your period starts, peppermint may help relieve menstrual cramps or shorten their duration.

10) Saffron

The red-gold stigmas of the saffron crocus plant are best known for being the world’s most expensive spice. Harvested from the crocus sativus flower, saffron contains a trove of antioxidants, and recent studies have suggested its antidepressant and pain-reducing powers may ease PMS and PMDD symptoms.

“[Saffron] is less proven than chasteberry,” explains Szal Gottfried, “but it is a safe option for depression, painful periods, and PMS.”

Saffron is a delicious ingredient to use in the kitchen, but for those looking to treat PMS symptoms — including cramps — taking saffron in capsules daily is the easiest and most affordable option. Romm suggests that PMS sufferers take between 5 to 15 mg twice a day “with food to avoid nausea.” 

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