7 Best Teas For Menstrual Cramps, Ranked

Period cramps can be a painful and uncomfortable experience for many individuals, often disrupting daily activities and causing significant discomfort. While there are various remedies available to alleviate cramps, one natural and soothing option that has gained popularity is tea. With its numerous health benefits and calming properties, tea has been used for centuries as a remedy for various ailments, including cramps! This is why today we will be exploring some of the best teas for cramps that can help provide relief and help ease the discomfort caused by them. 

Aches and pains for people while menstruating can make getting through the day feel like an impossible chore. A recent survey asking 2,000 Americans about the level of support they receive while menstruating discovered over half of those who menstruate feel like no one takes their pain seriously. Nearly half the poll even agrees that their primary care doctor doesn’t take period cramps seriously. Other respondents say they hear plenty of other comments about their menstrual pain, like “the pain can’t be that bad” or “you’re being dramatic.” Period symptoms like cramps and headaches have been so painful that respondents even noted they have cried, had trouble sleeping, or thrown up. 

A similar survey even showed that those who have to deal with menstrual cramps say they abstain from sexual intercourse during their period, put off physical exercise, and avoid socializing. Those surveyed also showed that, at times, people have taken time off work during their period for an average of five days a year. Respondents did so because they were worried they might leak at work, while others didn’t want people to see their menstrual products. Others also noted that worrying about leaks makes it difficult to sleep at night. However, more than half admitted feeling guilty complaining or feeling like they have to “suck it up” because other people also deal with these symptoms.

While half of the population menstruates, there is still a stigma around speaking about the topic today, unfortunately. Talking about it in some circles almost seems taboo. Of course, we at StudyFinds don’t have that problem, which is why we have taken it upon ourselves to research the most recommended varieties across eight expert sources to bring you the top seven best teas for cramps. Don’t agree with our list or feel we missed out on a good suggestion? No worries, we would love to hear from you and your recommendations in the comments down below. Now, onto the list!

clear glass mug with yellow liquid on brown wooden chopping board
Cinnamon Tea (Photo by Julia Topp on Unsplash)

The List: Best Tea for Cramps, According to Health Experts


1. Red Raspberry Leaf

Amazon's Best Seller: FGO Raspberry Leaf Tea
Amazon’s Best Seller: FGO Raspberry Leaf Tea

Red raspberry leaf tea is a popular herbal tea with a mild taste. Beyond its pleasant taste, Red raspberry leaf is also believed to have a range of medicinal properties, making it a favorite among herbal tea enthusiasts. Our Remedy recommends it for its rich iron content, which helps boost your iron levels during your period. They say this is important, especially for those with a heavy flow. It tastes great and can help with your cramps! 

What does it taste like? Healthline describes its flavor as similar to that of black tea. Republic Of Tea says in addition to cramp relief, it’s a great kind of tea for women overall. Why? It’s rich in tannins and anti-inflammatory properties. They also note that research proves it to be a natural muscle relaxer of sorts. Say bye to those painful cramps!

2. Ginger

FGO Organic Ginger Tea, Eco-Conscious Tea Bags
StudyFinds’ top pick for the best ginger tea: FGO Organic Ginger Tea, Eco-Conscious Tea Bags

Ginger tea is a popular herbal beverage that has been consumed for centuries due to its numerous health benefits and unique flavor profile. This aromatic tea is made by steeping fresh or dried ginger root in hot water, resulting in a warm and invigorating drink that is enjoyed by people all around the world. Healthline says it is used as a natural remedy for many different ailments today due to its anti-inflammatory and pain-relieving nature. It also may help with bloating.

Ginger tea is an all-in-one potion for period symptoms. It has been shown to help with more than just cramps. Insider recommends ginger tea for bloating as well and also says it can help relieve nausea, which often comes with your period.

Drinking ginger tea is simply a great practice for daily life and for period cramps, according to Simply Alex Jean. Why? She says it helps to balance hormone levels and reduce pain. It also can help to manage heart health, blood pressure, and blood sugar levels. She recommends having two to three cups a day and warns of side effects like heartburn or nausea if you drink too much in one day.

3. Chamomile

Amazon's Choice: Celestial Seasonings Chamomile Tea
Amazon’s Choice: Celestial Seasonings Chamomile Tea

Chamomile tea, also known as Matricaria chamomilla, is a popular herbal infusion that has been enjoyed for centuries due to its soothing and calming properties. With its mild, floral flavor and numerous health benefits, chamomile tea has become a staple in many cultures around the world. Our Remedy reports that it has antispasmodic properties, which can help with period cramp pain. They also note that it may help with sleep and low mood. 

Simply Alex Jean describes chamomile as one of the most soothing teas, making it super beneficial to your mental health and well-being overall. Chamomile flowers treat gastrointestinal issues, indigestion, nausea, and vomiting, making it the perfect cocktail for period symptoms. 

What does it taste like? If you haven’t tried chamomile tea before, Healthline says it has a mild, floral taste. They also mention that while it may not be directly linked to helping menstrual cramps, it definitely is linked to improving sleep and fatigue, which has been scientifically proven to help improve menstruation issues. 

4. Green

Amazon's Choice: Allegro Organic Decaf Green Tea
Amazon’s Choice: Allegro Organic Decaf Green Tea

Originating in China, green tea has been consumed for centuries and is renowned for its numerous health benefits, including menstrual cramps. According to Simply Alex Jean, green tea soothes period cramp pain while encouraging blood flow in your body. It also works to subdue caffeine cravings, which can trigger your cramps. 

Why is it effective? Insider explains that green tea contains L-theanine, which promotes relaxation and may relieve period cramp pain. They do warn that if you are drinking a caffeinated green tea, to only drink it in the morning. 

Healthline describes the taste as earthy and floral. They note that it has been part of traditional herbal medicine for thousands of years in China. Additionally, green tea is full of antioxidants and anti-inflammatory properties that can reduce bloating and boost your health overall.

5. Peppermint

teapigs Peppermint Tea Bags
StudyFinds’ top pick for the best peppermint tea: teapigs Peppermint Tea Bags

Peppermint tea is a popular herbal infusion known for its refreshing and invigorating qualities. This aromatic tea has been enjoyed for centuries due to its soothing effects on the body and mind. According to Healthline, the health benefits of peppermint tea derive from its high menthol content. This helps to decrease muscle spasms, like cramps. 

Simply Alex Jean touts its pain-relieving qualities. She specifically mentions how peppermint tea is great for reducing lower abdomen pain associated with period cramps. This is thanks to the anti-inflammatory properties it has. Many use it to relieve IBS symptoms, so it’s no wonder that it helps to calm your stomach during your period, too.

Why do cramps even happen? Our Remedy says that before you get your period, your body’s progesterone levels skyrocket, causing constipation and bloating. When you have your period, your body traps more water and salt, allowing those symptoms to linger. Peppermint tea can relax your gut, therefore reducing unwanted menstrual symptoms, they explain. 

6. Cinnamon

Amazon's Choice: Harney & Sons Hot Cinnamon Spice Tea
Amazon’s Choice: Harney & Sons Hot Cinnamon Spice Tea

With its rich and spicy taste, cinnamon tea offers a myriad of health benefits and is a popular choice for those seeking a soothing and flavorful alternative to traditional teas. Genial Day describes cinnamon tea as a “double-action phenomenon.” Why? It can fight inflammation and muscle spasms. You don’t even have to buy tea bags for this. Genial Day explains that you can steep a cinnamon stick or a teaspoon of ground cinnamon in boiling water for 10 minutes to achieve a home-brewed cup.

Simply Alex Jean credits the anti-inflammatory and antispasmodic properties of cinnamon tea. They work to diminish period cramps effectively. Insider also commends its ability to combat nausea. “In one study, participants who took 420 mg of cinnamon three times a day reported less period pain, bleeding, and nausea than those who took a placebo,” reports Insider.

7. Fennel

Amazon's Choice: FullChea Fennel Tea
Amazon’s Choice: FullChea Fennel Tea

Fennel tea is an herbal infusion made from the seeds of the fennel plant, a flowering herb that is native to the Mediterranean region. This aromatic tea has been enjoyed for centuries, not only for its delicious flavor but also for its numerous health benefits. Insider reports that fennel, known for its mild licorice flavor, and its seeds are abundant in vitamin C and quercetin—antioxidants with potential anti-inflammatory effects. Ongoing studies explore the impact of fennel tea on period cramps, with promising indications.

Sencha Tea Bar explains that fennel tea, derived from the plant’s seeds, possesses anti-carminative properties and has been traditionally used to address issues like bloating, gas, and digestive concerns.

Prevention suggests fennel tea as an effective remedy for menstrual cramp relief. They mention a study published in Ayu that demonstrates a significant reduction in pain levels among girls with dysmenorrhea, or menstrual cramp pain, who consumed 30 mg of fennel extract four times daily during their menstrual cycles, compared to a placebo.

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Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations.

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About the Author

Jilly Hite

New York raised and Florida-based Jilly Hite studied screenwriting and theatre at The Lee Strasberg Institute before becoming a full time content creator and podcaster. She loves old movies, musical theatre, and her pup Ted.

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  1. Hmm,
    Unless I’m shopping online, for me, there’s only 7 teas that exists (I’m sure there’s more) Lol!

    Note: I’ve never tried fennel🤔

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