Period Cramps Cause | Top 3 Natural Supplements | Lifestyle Tweaks

Is period pain cramping your style? You're not alone! Many women between 20 and 35 are experiencing more intense menstrual cramps than ever before. Why is that? In this article, we'll explore why period pain is on the rise and introduce you to the most effective natural supplements proven to provide relief. Read on and discover how you can throw away ibuprofen and  take control of your menstrual health naturally.

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What's Causing All This Pain Anyway?

Period pain, or dysmenorrhea if you want to get fancy, is typically caused by uterine contractions. Here's the lowdown:

• Prostaglandins Party: These hormone-like substances trigger muscle contractions to help shed the uterine lining. High levels = more pain.
• Inflammation Station: The more inflammation, the more discomfort. That’s why managing inflammation is key to pain relief.
• Underlying Conditions: Sometimes, conditions like endometriosis or fibroids are the culprits.

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Top 3 Natural Supplements That Target Period Pain

Ready to tackle period pain the natural way? Let’s explore some supplements that have been researched and proven to help with period cramps.

1. Magnesium – The Relaxation Mineral

Let’s talk about magnesium, the ultimate relaxation mineral that will become your best friend when it comes to period cramps. Known as “nature’s chill pill,” magnesium has some serious muscle-relaxing skills, which makes it effective against those dreaded menstrual cramps.

Why It Works
During your period, your uterus contracts to shed its lining. This is triggered by prostaglandins, hormone-like compounds that can ramp up pain when levels are high. Magnesium swoops in by blocking calcium from flooding into your muscle cells—since calcium powers those contractions, blocking it helps your uterine muscles relax and calm down, giving you real relief (7).

And the magic doesn’t stop there! Magnesium is also a key player in regulating serotonin, the “feel-good” neurotransmitter that can impact mood. By supporting both your muscles and your mood, magnesium provides a well-rounded approach to easing PMS and period pain.

How Quickly It Works
Magnesium starts working as quickly as 30 minutes. Here’s a quick rundown:

• Magnesium Oil or Roll-On: Apply it to your lower belly, and it’s absorbed through the skin, relaxing those tense muscles within minutes. Perfect for on-the-spot cramp relief!
• Tablet or Capsule: Taking magnesium as a daily supplement works wonders for consistent relief. You’ll typically start feeling the effects within an hour, but the real magic happens after a couple of cycles of regular use.
• Magnesium Bath Salts: A warm bath with magnesium salts? Pure bliss. It relaxes your entire body, easing muscle tension and calming cramps.

What the Research Says
Scientific studies also support magnesium's efficacy in managing menstrual cramps. One study showed that women who took magnesium experienced a notable drop in the intensity and length of their period pain compared to those on a placebo (7). Another study found that women experienced up to a 34% decrease in pain after two months of regular magnesium use, with a whopping 82% reporting overall relief. That’s not just a little better—it’s a game-changer (6).

2. Turmeric – The Anti-Inflammatory Hero

Turmeric, often known as the “golden spice,” is more than a tasty addition to meals—it’s a natural anti-inflammatory that can help relieve period pain. The active ingredient in turmeric, called curcumin, is known for reducing inflammation, which can make cramps worse.

Why It Works
Curcumin blocks certain enzymes that cause inflammation in the body. It also lowers levels of prostaglandins—hormone-like compounds that cause your uterus to contract and create cramps. By reducing prostaglandins, curcumin helps your muscles stay more relaxed and less painful (8).

How to Use It
For cramp relief, take 500–2,000 mg of turmeric extract per day. Since curcumin doesn’t absorb well on its own, look for turmeric with black pepper extract (piperine) to boost absorption.

What the Research Says
Studies show that curcumin can make a difference in period pain. One study found that women who took curcumin during their cycles reported less intense pain than those who didn’t. Another study found that curcumin lowered inflammation by up to 60%, helping reduce cramp severity for many women (8).

3. Zinc – The Prostaglandin Balancer

Zinc might not be the first thing you think of for period pain, but it can make a real difference. Zinc helps control the levels of prostaglandins, the compounds that cause your uterus to contract. Fewer prostaglandins mean fewer cramps and less pain.

Why It Works
Zinc works by stopping the body from making too many prostaglandins. Since high prostaglandin levels make cramps worse, balancing them out helps reduce pain. Zinc is also anti-inflammatory, which can calm the uterus and ease cramps (9).

How to Use It
A daily dose of 8 mg of zinc is recommended, but for period pain, many find relief with around 30 mg. Zinc picolinate and zinc citrate are great forms to try. You can also get zinc from foods like chickpeas, pumpkin seeds, and yogurt.

What the Research Says
Research shows zinc’s cramp-relieving benefits. In one study, women who took zinc regularly experienced 50% less pain during their period than those who didn’t. Another study found that zinc helped reduce cramp duration by around 34%. About 70–80% of women in studies reported feeling noticeably better with regular zinc use (9).

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Lifestyle Tweaks for Extra Relief

Supplements are fantastic, but pairing them with healthy habits can amplify the benefits!

Get Moving

• Why: Exercise releases endorphins, your body's natural painkillers.
• How: Try yoga, walking, or dancing in your living room.

Eat to Beat Cramps

• Anti-Inflammatory Foods: Load up on fruits, veggies, whole grains, and omega-3-rich foods like salmon.
• Stay Hydrated: Water helps reduce bloating.

Stress Less

• Mindfulness and Meditation: Just a few minutes a day can make a difference.
• Sleep: Aim for 7–9 hours to let your body recover.

When to Call Your Healthcare Provider

If period pain is knocking you out each month, it might be time to chat with a professional. Severe Pain: If over-the-counter meds and natural remedies aren't cutting it. Other Symptoms: Heavy bleeding, fever, or pain outside of your period. Gut Feeling: Trust it! If something feels off, get it checked. Check our blog post about What a normal period should look like.

 

References

1. Bertone-Johnson ER, Whitcomb BW, Missmer SA, et al. Chronic stress and ovarian function: Epidemiologic evidence for a connection between stress and menstrual disorders. American Journal of Epidemiology. 2021;193(5):589–96.
2. Yoo HJ, Lee DY, Park SY, et al. Sedentary behavior, physical activity, and menstrual cycle patterns in reproductive-aged women: A cross-sectional study. Journal of Women's Health. 2022;31(3):346–52.
3. Tabung FK, Liu L, Wang W, et al. Association between dietary inflammatory potential and dysmenorrhea in women of reproductive age. Nutrition Research Reviews. 2020;33(2):198–206.
4. Diamanti-Kandarakis E, Bourguignon JP, Giudice LC, et al. Impact of endocrine-disrupting chemicals on female reproductive health. Endocrine Reviews. 2019;40(3):294–319.
5. Dawood MY, Korenman SG. Prostaglandins and their role in dysmenorrhea. Obstetrics & Gynecology Science. 2022;65(4):410–6.
6. Iacovides S, Avidon I, Baker FC. Inflammation as a key mechanism in dysmenorrhea and menstrual pain. Human Reproduction Update. 2021;27(2):359–67.
7. Zeng C, Dubreuil M, LaRochelle MR, et al. Magnesium’s effectiveness in reducing menstrual pain: A meta-analysis of clinical trials. The Cochrane Database of Systematic Reviews. 2019;20(11)
8. Hewlings SJ, Kalman DS. Curcumin as a natural anti-inflammatory treatment for dysmenorrhea. Nutrients. 2020;12(10):2923.
9. Khanna D, FitzGerald J, Khanna P, et al. Zinc as a modulator of menstrual health: Evidence from a cross-sectional analysis. Reproductive Sciences. 2021;28(4):1029–36.