Menstrual cramps are unwelcome guests that show up like clockwork during your cycle. For some, the discomfort is manageable, but for others, it can feel downright debilitating. The good news? Relief is within reach. With the right PMS supplement and a holistic approach, you can minimize menstrual cramp pain and regain control over your cycle.
In this guide, we’ll dive into the seven best supplements for menstrual cramps and how Rael’s carefully crafted products, like the PMS Cramp & Bloat Supplement and Hormone Balance Supplement, can help. From magnesium to myo-inositol, these natural solutions are here to ease your pain and enhance your well-being.
What Are Menstrual Cramps and Their Causes?
Menstrual cramps, or primary dysmenorrhea, occur when the uterus contracts to shed its lining. Hormones called prostaglandins are the culprits behind those painful contractions. High levels of prostaglandins lead to pain intensity and severe cramps, especially during the first few days of your cycle [1].
For some, menstrual cramps are linked to underlying conditions like uterine fibroids or endometriosis, referred to as secondary dysmenorrhea [2]. Factors like hormonal imbalances, poor blood flow, and inflammation can also exacerbate the discomfort. Stress and lifestyle habits, such as a lack of physical activity, can further contribute to the severity of menstrual pain. Addressing these factors with supplements can help alleviate PMS symptoms naturally and improve overall menstrual health.
What Supplements Are Best for Menstrual Cramps?
If you’re tired of relying on OTC pain relievers or dealing with side effects from pain medication, consider adding these supplements to your routine. They offer a natural, holistic approach to easing menstrual discomfort while supporting your overall well-being.
1 . Magnesium: A Natural Muscle Relaxer
Magnesium is like a deep breath for your body—it relaxes muscles, reduces uterine contractions, and improves blood flow. Studies have shown that magnesium can lower pain severity in women with menstrual cramps, offering a natural and effective solution for relief [3]. It works by blocking calcium channels in muscle cells, helping the uterus relax and reducing the intensity of cramps.
Rael’s PMS Cramp & Bloat Supplement includes magnesium to target cramp relief naturally. Plus, magnesium supports overall muscle and nerve function, making it a key player for your health [4]. Beyond period pain, it’s also known to ease stress and help get better sleep, making it a valuable addition to your daily routine.
2. Vitamin B6: Reducing Cramps and Mood Swings
Vitamin B6 is a powerhouse when it comes to tackling PMS symptoms like irritability, bloating, and—you guessed it—cramps. This vitamin helps regulate hormones, especially estrogen and progesterone, which can significantly reduce menstrual cramp pain [5]. It also aids in the production of serotonin, the “feel-good” hormone, helping to combat mood swings that often accompany PMS. Vitamin B6 also works wonders for bloating by reducing water retention and easing inflammation, making it an essential ally in your period care routine.
3. Ginger: A Natural Anti-inflammatory
Ginger isn’t just for soothing an upset stomach. Its anti-inflammatory properties can work wonders for reducing painful cramps and bloating. Ginger contains compounds called gingerols and shogaols, which have been shown to reduce inflammation and block pain pathways, making it a powerful natural remedy for menstrual discomfort [6]
Our PMS supplement incorporates ginger for its calming effects. On top of relieving cramps, ginger can also ease nausea, a common symptom during menstruation. Its versatility and effectiveness make it a must-have for holistic menstrual care.
4. Omega-3 Fatty Acids: Inflammation Relief
Omega-3 fatty acids are the superheroes of inflammation relief. These healthy fats help reduce prostaglandin production, easing cramps and improving overall cycle health [7]. Omega-3s are not only great for reducing pain but also for promoting cardiovascular health, brain function, and overall well-being.
5. Vitamin D: Supporting Hormonal Balance
Low levels of vitamin D have been linked to increased menstrual pain and cramping. This sunshine vitamin helps regulate hormones and reduce prostaglandin levels, making it a must-have for combating cramps [8] Vitamin D also supports calcium absorption, which is essential for muscle function and can further reduce menstrual cramp severity.
Whether through a dietary supplement or sunlight exposure, make sure you’re getting enough vitamin D to support your cycle. Additionally, vitamin D can boost your mood and energy levels, helping you feel more balanced and resilient throughout your menstrual cycle.
6. Zinc: A Mineral for Pain Relief
Zinc is a lesser-known but incredibly effective supplement for reducing pain intensity during menstruation. Its anti-inflammatory properties target the source of cramps by lowering prostaglandin production. Research has shown that menstruators who take zinc supplements experience less severe cramps and shorter durations of menstrual pain [9].
Zinc isn’t just for cramps—it also boosts your immune system, making it a win-win for overall wellness during your period. Additionally, it supports healthy skin and hair, which can sometimes suffer due to hormonal fluctuations during your cycle.
7. Myo-Inositol: Regulating Hormones and Easing Cramps
Myo-inositol is a natural compound that supports hormone balance, particularly for those with irregular cycles or severe cramps. By reducing hormonal imbalances, myo-inositol can ease both physical and emotional premenstrual syndrome symptoms [10]. It’s especially beneficial for individuals with conditions like PCOS, where hormonal regulation is key.
Our Hormone Balance Supplement is the perfect addition to your daily health routine. Based on our clinical study, users felt like their period regularity improved by 20% after 4 weeks and by 36% after 12 weeks. Its gentle, natural approach to hormonal care makes it a standout choice for holistic menstrual health management.
The Role of Menstrual Supplements in Cramps
So, how do these period supplements actually work? The magic lies in their ability to address the root causes of menstrual pain, like hormonal imbalances and inflammation. Supplements like Rael’s Hormone Balance Supplement regulate estrogen and progesterone, while the PMS Cramp & Bloat Supplement tackles bloating and uterine contractions.
By taking a proactive approach with the right supplements, you can reduce the frequency and intensity of painful periods and balance your hormones naturally.
Topical Remedies for Menstrual Cramps
Sometimes, supplements alone aren’t enough. That’s where topical remedies come in.
The Power of Heat: Menstrual Heating Patches for Relief
Heat therapy is a tried-and-true method for soothing pelvic pain. Applying heat to your lower abdomen improves blood flow and relaxes the muscles responsible for cramps, offering quick and natural relief. Plus, heat can help reduce pain intensity by calming the nerves in the area, providing much-needed comfort during a painful period.
Rael’s Menstrual Heating Patch is a convenient solution that offers on-the-go relief, whether you’re at work, home, or out and about. Designed to stay securely in place, it delivers consistent warmth without the hassle of cords or heating pads.
Combining Heat with Supplements for Maximum Relief
Why stop at one solution when you can combine them? Pairing Rael’s Menstrual Heating Patch with the PMS Cramp & Bloat Supplement provides a dual-action approach to cramp relief—soothing from the outside while addressing the root causes from within. This combination tackles both immediate pain and the underlying hormonal imbalances, giving you the ultimate toolkit for managing painful periods.
Diet and Lifestyle Tips to Enhance Supplement Effectiveness
Supplements are incredibly helpful, but they work best when paired with healthy lifestyle habits.
Eating Anti-inflammatory Foods
What should you eat on your period? Incorporate anti-inflammatory foods like leafy greens, turmeric, berries, and fatty fish into your diet. These nutrient-packed options work hand in hand with supplements like magnesium and omega-3s to reduce pain intensity, combat inflammation, and promote overall well-being. Adding spices like ginger or cinnamon can further enhance their soothing effects, creating a powerful, natural defense against painful cramps.
Staying Hydrated to Reduce Bloating
Dehydration can exacerbate bloating and discomfort during your cycle, making it essential to prioritize fluid intake. Aim to drink plenty of water, herbal teas, or even electrolyte-rich beverages to maintain optimal hydration. Check out our extensive list of drinks that help with period cramps to incorporate into your routine.
When to Consider Other Treatments
If your painful periods persist despite using supplements and natural remedies, it might be time to consult a healthcare professional. Conditions like uterine fibroids or endometriosis can cause severe cramps and may require additional treatment.
Remember, supplements and topical remedies like Rael’s can complement medical treatments, but they’re not a replacement for professional care when needed.
Find Holistic Solutions at Rael
Managing menstrual cramps doesn’t have to feel like an uphill battle. With natural solutions like Rael’s PMS Cramp & Bloat Supplement, Hormone Balance Supplement, and Menstrual Heating Patch, you can tackle painful cramps, bloating, and hormonal imbalances head-on.
Rael also offers high-performance period products like menstrual pads, tampons, and period underwear designed to keep you comfortable and confident throughout your cycle. These sustainable, skin-friendly options pair perfectly with their supplements and heating patches, providing a holistic approach to menstrual care.
So why wait? Start your journey to easier cycles today and embrace the relief you deserve.
Sources:
- Mayo Clinic. “Menstrual cramps.” https://www.mayoclinic.org/diseases-conditions/menstrual-cramps/symptoms-causes/syc-20374938. Accessed on 30, Jan. 2025.
- Cleveland Clinic. “Dysmenorrhea (Menstrual Cramps).” https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea. Accessed on 30, Jan. 2025.
- Yaralizadeh, M et al. “Effectiveness of Magnesium on Menstrual Symptoms Among Dysmenorrheal College Students: A Randomized Controlled Trial.” International Journal of Women’s Health and Reproduction Sciences. https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf. Accessed on 30, Jan. 2025.
- Souza, Ana Carolina Remondi et al. “The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review.” Nutrients vol. 15,24 5127. 16 Dec. 2023, doi:10.3390/nu15245127. Accessed on 30, Jan. 2025.
- Dr. Jolen Brighten. “Vitamin B6 Benefits for Women.” https://drbrighten.com/vitamin-b6-benefits/. Accessed on 30, Jan. 2025.
- Negi, Rizu et al. “Efficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis.” Cureus vol. 13,3 e13743. 6 Mar. 2021, doi:10.7759/cureus.13743. Accessed on 30, Jan. 2025.
- Nahid Rahbar, Neda Asgharzadeh, Raheb Ghorbani. “Effect of omega-3 fatty acids on intensity of primary dysmenorrhea,” International Journal of Gynecology & Obstetrics, Volume 117, Issue 1, 2012, Pages 45-47, ISSN 0020-7292, https://doi.org/10.1016/j.ijgo.2011.11.019. Accessed on 30, Jan. 2025.
- Abdi, Fatemeh et al. “Role of vitamin D and calcium in the relief of primary dysmenorrhea: a systematic review.” Obstetrics & gynecology science vol. 64,1 (2021): 13-26. doi:10.5468/ogs.20205. Accessed on 30, Jan. 2025.
- George A. Eby. “Zinc treatment prevents dysmenorrhea.” Medical Hypotheses, Volume 69, Issue 2, 2007, Pages 297-301, ISSN 0306-9877, https://doi.org/10.1016/j.mehy.2006.12.009. Accessed on 30, Jan. 2025.