12 Herbs + Holistic Remedies for Your Menstrual Period

PMS and cramps got you down?

Here are 12 of the best medicinal herbs to support your menstrual cycle and ditch the symptoms of PMS- supporting a healthier cycle and better overall health and wellness.

Menstrual cramps. Period paid. Mood swings. And any other PMS symptoms can really upset an otherwise good day. If these struggles pop up month after month-- that is a lot of time over the course of your menstruating years.

But what if I told you that mother nature isn't really that mean? What if instead, we can manage our premenstrual syndrome effects with natural herbal remedies, a healthy diet, and quick and easy holistic hacks at home? This post is your guideline to what herbal and holistic remedies are backed by the scientific evidence to actually work.​

With further ado, let's dive in.

WHY am I struggling with my menstrual cycle?

Before we dive into natural and holistic remedies to help support your menstrual cycle, I would be amiss to give a slight warning-- If you are having severe pain with your period, uncontrolled nausea, debilitating fatigue, or heavy bleeding, make sure you are being seen by a medical professional.

That's because these symptoms, which are regularly normalized in society, can be an indicator of a bigger underlying problem. This could be anything from nutrient deficiencies to hormonal imbalances to many other things. 

It is important that you check in to your body regularly to see if symptoms are worsening over time, or if you are making progress towards healthier health markers. 

What should my period symptoms be?

For a long time, hormonal health was a rather taboo subject. Talking about periods was something to do behind closed doors, and it almost felt like there was this cloud of shame around the topic. And while that is still the case in many countries around the world, I am so thankful that there is progress in women’s health. This progress helps us to be educated and empowered about what our bodies are doing.

So maybe you’re curious, what does a healthy period even look like? Here’s a few hallmark features:

• mild period pain that does not interfere with activities of daily life

• regular cycles month to month

• moderate flow of blood (this is variable from woman to woman, but here are some general guidelines of HEAVY blood loss) If you start approaching any of these signs, it may be a good idea to schedule an appointment with your personal medical provider:

  • Needing to change a pad or tampon every one to two hours 

  • Bleeding for more than seven days

  • Passing blood clots larger than a quarter 

  • Feeling weak, tired, or sluggish

Best Herbs For Menstrual Health

There are literally thousands of different herbs with specific benefits. Some are great for stress, others help with painful period cramps. This list is full of the best herbs for supporting women's health through every different cycle (because shocker- your body needs different things depending on where you are in your cycle). And below, are my favorite herbal supplements that often are made with a specific blend of these amazing herbs. Not only does it make them easier to take, but far more comprehensive. You can get the benefits of 3-6 herbs in one tincture as opposed to having to take them all separately. 

Dong Quai (Angelica sinensis)

Benefits: Often called the "female ginseng," dong quai is used to regulate menstruation, alleviate menstrual cramps, and reduce symptoms of PMS. It helps to nourish and invigorate the blood and can be beneficial for women with irregular periods.

White Peony Root (Bai Shao)

• Benefits: White peony root is known for its ability to soothe liver energy, which helps reduce symptoms such as irritability, mood swings, and pain associated with PMS. It also nourishes the blood and supports the female reproductive system. In a small study it also showed similarities to nonsteroidal anti-inflammatory drugs like Ibuprofen. 

Chinese Motherwort (Yi Mu Cao)

• Benefits: This herb helps regulate the menstrual cycle by promoting blood circulation and reducing stagnation. It’s commonly used to alleviate menstrual pain and address irregular periods. It is also known for calming the spirit and reducing anxiety.

Red Raspberry Leaf (Fu Pen Zi)

• Benefits: While more commonly associated with Western herbal medicine, red raspberry leaf is also used in TCM to tone the uterus and support reproductive health. It can help with menstrual irregularities, cramps, and overall menstrual health.

Chaste Tree Berry (Vitex agnus-castus)

• Benefits: Often used to balance hormones, chaste tree berry helps with PMS symptoms like breast tenderness, mood swings, and bloating. In TCM, it is also considered beneficial for regulating menstrual cycles and treating amenorrhea (absence of menstruation).

Chinese Licorice Root (Gan Cao)

• Benefits: Licorice root is used as a harmonizing herb in TCM formulas. It helps regulate hormones, reduce stress, and support adrenal function, which can be beneficial for women dealing with PMS symptoms like fatigue, irritability, and sugar cravings.

Ginger (Sheng Jiang)

• Benefits: Ginger is often used to promote warmth and circulation, helping to relieve menstrual cramps and discomfort. It’s particularly effective for women who experience cold symptoms or cramping during their periods.

Sichuan Lovage (Chuan Xiong)

• Benefits: This herb is known for moving qi and blood, making it helpful for relieving menstrual pain, headaches, and bloating associated with PMS. It is often used in combination with other herbs to treat irregular menstruation and dysmenorrhea (painful periods).

Rehmannia Root (Shu Di Huang)

• Benefits: Rehmannia root is used to nourish the blood and yin energy, making it beneficial for women with heavy or irregular menstrual cycles. It supports overall reproductive health and is often used in formulas for menstrual irregularities.

Corydalis (Yan Hu Suo)

• Benefits: Corydalis is highly valued for its pain-relieving properties and is used to treat menstrual cramps, headaches, and other discomforts associated with PMS. It promotes blood circulation and alleviates stagnation.

Tree Peony Bark (Mu Dan Pi)

• Benefits: Known for its cooling properties, this herb is often used to clear heat and cool the blood, which can help with symptoms such as irritability, mood swings, and painful periods. It also promotes blood circulation.

Bupleurum (Chai Hu)

• Benefits: Bupleurum is a key herb in TCM for soothing liver qi stagnation, which can manifest as irritability, mood swings, and bloating during PMS. It is commonly used in formulas to address emotional symptoms related to the menstrual cycle.

Remember, before starting any new herbs or supplements consult with your personal health care provider to determine what is best for your health.

Herbal Remedies for Your Menstrual Cycle

Now that we have that out of the way, let's dive into what you are actually wanting-- science-backed herbal remedies to help support your body through the menstrual cycle. 

I love the resurgence of herbal medicines over the last several years. With my background being in nursing, I 100% have a respect for allopathic healthcare-- But I also love and respect a more holistic, full-body approach to wellness. I also think that standard allopathic medicine falls short in addressing the underlying cause (also referred to as root cause medicine) of illness and disease. 

What is amazing about herbal medicine is that they have been around for thousands of years, allowing for them to have a stronghold in traditional medicine based on their efficacy. While stepping into the world of herbal medicine can be kind of intimidating (or if you're like me, a lot intimidating), the goal of this post is to simplify it a bit. 

Related Reads:

• 7 Menstrual Cycle Books Every Woman Should Read

• Natural Supplements for Menstrual Cramps (while the current post focuses on herbs, this post focuses on some other supportive supplements beyond medicinal herbs)

WishGarden Herbs

Like I mentioned, dipping your toes into the use of herbal medicine can be a bit daunting. That is why I love finding high-quality companies that do the heavy lifting for you! This woman owned company strives to make "herbalism more approachable and accessible". I specifically love their dedication to sustainably sourced herbs, regenerative farming practices, and transparency through third-party testing. 👏

If you are interested in trying any WishGarden Herbs products, you can use code KAELYN for 15% off any order ✨🪴

Here are some of my favorite medicinal herbs and herbal supplements to help support your body and menstruation:

•  Cramp Relief Menses Soother: This tincture from WishGarden Herbs is one of my faves. The company has roots in midwifery, making them truly experts on women's health and the specific needs of the body, and how to support those painful periods. I have found that the best way to take this for menstrual cramp relief is to take it immediately with the onset of cramps. Then you can repeat the dose, as needed, in 15 minutes. Also, it does have a bit of a strong flavor in my opinion so I mix it with water and don't have any issues taking it!

  Ingredients: Cramp bark (Viburnum opulus), Black Cohosh root (Actaea racemosa (syn. Cimicifuga racemosa)), Wild Yam root (Dioscorea villosa), organic Catnip aerials (Nepeta cataria), organic Scullcap aerials (Scutellaria lateriflora), Black Haw bark (Viburnum prunifolium), vegetable glycerine, Rocky Mountain artesian spring water, & organic gluten-free alcohol.

• P.M.S. Emotional Mood Support - another WishGarden favorite! While the first is specifically targeting menstrual pain, this one targets your emotions. I don't know about you (*wink wink*), but I am much quicker to frustration just before my period. I get a bit moody and short tempered and a little bit grouchier than on any other day. That is when this tincture comes in clutch because it is a perfect blend of grounding herbs. These help you to feel more centered, and manage your emotions much easier. 

  Ingredients: Organic Burdock root (Arctium lappa), organic Vitex berry (Vitex agnus-castus), organic Passionflower aerials (Passiflora incarnata), organic Blue Vervain aerials (Verbena hastata), organic St. John's Wort aerials (Hypericum perforatum), organic Scullcap aerials (Scutellaria lateriflora), organic Motherwort aerials (Leonurus cardiaca), Rocky Mountain artesian spring water, vegetable glycerine & organic gluten-free alcohol.

• Cycle Harmony- When I was first diagnosed with PCOS, my periods were all over the place. At one point, I even went an entire year having only one cycle. At the time I started a popular herb in traditional chinese medicine: Vitex. And immediately I began to ovulate and have regular cycles (leading us to conceive our first child). So when i saw the ingredient list for this tincture, I knew that it could be a helpful option for women struggling with irregular and sporadic cycles. 

  Ingredients: Organic Vitex berry (Vitex agnus-castus), Black Cohosh root (Actaea racemosa (syn. Cimicifuga racemosa)), Wild Yam root (Dioscorea villosa), Black Haw bark (Viburnum prunifolium), organic Motherwort aerials (Leonurus cardiaca), Yarrow aerials (Achillea millefolium), Spikenard root (Aralia racemosa), Mitchella aerials (Mitchella repens), organic Dandelion root (Taraxacum officinale), organic Raspberry leaf (Rubus idaeus), Rocky Mountain artesian spring water, vegetable glycerine & organic gluten-free alcohol.

Organic Olivia

This was one of the first companies to introduce me into the art of chinese herbs-- and Olivia is an absolute WEALTH of knowledge. Other than the amazing herbal teas and supportive products, i love the educational resources available- both the podcast and herbal glossary. 

• Cysters Kit- Any other PCOS girlies over here?? This is the ultimate combo of herbal medicine and nutraceuticals to help support your body, balance hormones, and regulate your cycle. 

• Flow Balance - Flow Balance is a balancing and regulating formula designed to optimize hormone health and support minor PMS symptoms. Key active ingredient list: Chaste berry, Nettle leaf, licorice, Oregon grape root, cramp bark, and dong quai

•  Open Heart Tea- While this one is not directly targeted towards menstruation-- I feel like it is an absolute shoe in. The open-heart tea helps to support a feeling of being grounded emotionally, supports anxiousness, and receiving love. These are all areas that I feel are directly supportive during menstruation and common pms symptoms. 

Other Natural Remedies To Support Your Body

• Heating Pad or hot water bottle - whether it is cramps in your lower abdomen, lower back pain, or muscle soreness, heating pads can be a great natural source of pain relief. 

• essential oils

• nourishing, protein-rich diet

• aerobic exercise- sometimes, on your period, the last thing you want to do is workout but even if it is just a gentle workout or walk, it can have great benefits on how you feel. That is thanks to good ol' endorphins which help to ******

• hydration - fluid retention is a popular cause of bloating and swelling during your period. Staying hydrated ensures that your body is supported. Some of my favorite drinks include:

  • electrolyte packs to support hydration

  • red raspberry leaf tea (another way to take advantage of nourishing and supportive herbs) 

• tens unit (transcutaneous electrical nerve stimulation) device- while these are not necessarily "natural" they are a good alternative to over-the-counter medications that may come with unwanted side effects 

One last thing-- As always, nothing on this blog is medical advice. Before starting a new supplement or health routine, speak with your healthcare provider as specific herbs or supplements may not be appropriate for you and your own health history, and preexisting health conditions.

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