Are you tired of experiencing discomfort and pain during your monthly menstrual cycle? This guide will explore supplements that can help alleviate period symptoms and menstrual cramps. Whether looking for natural remedies to manage bloating, fatigue, and mood swings or seeking relief from the dreaded cramps, we’ve got you covered. Join us on a journey to discover the power of supplements in promoting a more comfortable menstrual experience.
List of 8 best Menstrual Cramps treatment supplements
Calcium
Calcium is an essential mineral that can help with period symptoms and menstrual cramps. The body’s calcium levels fluctuate during menstruation, which could potentially lead to muscle contractions and cramping. By making sure you get enough calcium from your food or supplements, you can help control these changes and reduce the severity of cramps. Calcium’s muscle-relaxing properties can alleviate menstrual cramp discomfort.
Studies have shown that taking daily calcium supplements can significantly reduce the severity of PMS symptoms, including fatigue, menstrual cramps, bloating, and mood swings. According to a study, taking 1,200 mg of calcium daily reduced PMS symptoms by 48%. Calcium helps prevent painful cramps and spasms by reducing the excitability of muscle cells. It also contributes to the regulation of hormones. Getting enough calcium is especially important for postmenopausal women, as estrogen helps regulate calcium absorption. Inadequate calcium levels can exacerbate PMS symptoms during perimenopause and menopause.
Additionally, calcium also helps with bloating and water retention, which are common problems during the menstrual cycle. During this time, foods high in calcium, such as dairy products, leafy vegetables or fortified alternatives, can help promote overall health.
Magnesium is important in Menstrual Cramps
Magnesium is an essential element involved in over 300 enzyme processes in the body. It helps control blood pressure, blood sugar levels, and muscle and nerve activity.
Magnesium can help ease menstrual symptoms in a few key ways:
- Magnesium relaxes smooth muscle tissue like uterine muscles. It prevents excessive contractions and cramping. It has been found that taking magnesium supplements significantly reduces menstrual cramps.
- The synthesis of mood-regulating neurotransmitters dopamine and serotonin is facilitated by magnesium.  Low levels of magnesium and symptoms of depression and anxiety. Taking a magnesium supplement can help improve mood, reduce irritability, and increase energy during PMS.
- Magnesium has an anti-inflammatory effect on the body. It can lower CRP and other inflammatory markers. Inflammation is the root cause of PMS symptoms and menstrual pain.
- Magnesium helps control the stress chemicals cortisol and adrenaline in the body. Chronic stress exacerbates PMS symptoms. Magnesium supplementation provides a more balanced stress response.
Taking 300-500 mg/day of a highly absorbable form of magnesium such as magnesium citrate or magnesium glycinate can reduce many menstrual symptoms and PMS.
Vitamin E also treats Menstrual Cramps
Vitamin E is a powerful antioxidant that can help reduce many PMS symptoms. This vitamin helps regulate prostaglandin synthesis and hormones, which are not balanced until menstruation.
Additionally, it is believed to have a mild blood-thinning effect, which can help ease menstrual discomfort and improve circulation. A natural way to increase your vitamin E levels is to include foods like avocados, nuts, seeds, and spinach in your diet.
Taking a vitamin E supplement one to two weeks before your period can reduce headaches, cramps, bloating and breast tenderness. Vitamin E partially blocks the prostaglandins that cause cramping and uterine contractions. It also reduces fluid retention which contributes to breast swelling and tenderness.
Take the recommended daily dose of vitamin E. Although most multivitamins contain only 15 mg, you may need 400 IU per day. Since vitamin E is fat soluble, it is best absorbed when taken with a meal containing healthy fats.
Although vitamin E is relatively safe, long-term use of doses greater than 1,000 mg per day is not recommended. For optimal results, take the medication as directed and wait 1-2 weeks before menstruation.
Vitamin E can help reduce various uncomfortable symptoms caused by PMS, and it doesn’t have any significant side effects. Consider incorporating this supplement into your routine for the two weeks preceding your period.
Fish Oil/Omega-3s
Fish oil/omega-3 can help with menstrual cramps and menstrual symptoms due to their anti-inflammatory properties. These nutrients can reduce prostaglandin synthesis which causes discomfort and inflammation during menstruation.
Fish oil helps stop the inflammatory process and reduce the severity of cramps by reducing prostaglandin synthesis. Additionally, it stops the synthesis of excess inflammatory molecules that contribute to pain and discomfort.
Adding fish oil and omega-3 fatty acids to your diet can help reduce the severity of cramps and other menstrual symptoms.
Try taking 1-2 grams of fish oil daily for the maximum anti-inflammatory effects. Look for high-quality supplements that provide significant doses of EPA and DHA omega-3 fatty acids.
Ginger
Ginger has well-known anti-inflammatory and pain-relieving properties, which can help treat menstrual cramps and menstrual symptoms. Additionally, ginger can help relax the muscles of the uterus, which reduces cramping.
Ginger is a well-known natural remedy that can alleviate nausea and vomiting. A study published in national library of medicine  shows that ginger is useful in reducing nausea and vomiting during pregnancy. Menstrual cramps can be relieved by including ginger in your diet or consuming ginger tea.
Ginger can alleviate nausea that is associated with motion sickness. In one study, naval cadets were given either ginger powder or a placebo. Compared to the placebo group, those who took ginger experienced vomiting and cold sweats.
Ginger may have anti-nausea properties as it can stimulate regular peristalsis. Ginger helps in the gradual emptying of stomach contents into the small intestine. Hence, it effectively treats both morning sickness and motion sickness.
Overall, ginger is a safe and useful treatment for nausea associated with chemotherapy, pregnancy, motion sickness and other problems.
Turmeric/Curcumin is good for Menstrual Cramps
Turmeric, especially its active compound curcumin, has been shown to reduce menstrual cramps and menstrual symptoms. Its antispasmodic and anti-inflammatory properties are believed to help relieve menstrual pain. Also, its anti-inflammatory properties can reduce inflammation and accompanying discomfort.
Curcumin has also been reported to have phytoestrogenic and emmenagogue properties, which may help regulate and normalize irregular menstrual cycles. Studies suggest that taking curcumin supplements may help reduce mood and behavioral problems associated with menstruation, as well as symptoms of premenstrual syndrome (PMS).
Additionally, it has been suggested that regulating neurotransmitters and blocking COX-2, may help reduce physical symptoms.
Vitamin B1 helps treating Menstrual Cramps
Vitamin B1Â is commonly known as thiamine. Vitamin B1 is one of the vitamins that can help increase energy levels and relieve PMS-related fatigue.
B vitamins, such as B1, are essential for converting food into energy. They maintain proper energy production and help maintain adrenal function.
Menstruation causes fluctuations in estrogen levels, which increases the need for thiamine. Many women may experience PMS symptoms such as low energy, fatigue, and weakness due to a deficiency in B vitamins, such as B1.
Vitamin B1 or specifically B-complex supplementation can help restore thiamine levels and provide the body with an immediate source of energy. Thiamine helps fight menstrual fatigue by:
- Optimizing cellular energy production
- Reducing inflammation that can cause fatigue
- Supporting adrenal gland function
- Maintaining proper nerve and brain signalling
Consuming enough vitamin B1 through diet or supplements can alleviate premenstrual energy drop in women. Pork, sunflower seeds, black beans, oats, spinach, asparagus and nutritional yeast are excellent sources of B1.
A daily dose of 50-100 mg of B1 or vitamin B complex can help reduce fatigue, increase energy, and reduce PMS symptoms.
Iron improves Menstrual Cramps
A necessary mineral iron assists with decreasing fatigue and nausea during your menstrual cramps. Out of the total women population around 30% of the women are iron deficient, which can lead to worsened indications of PMS such as fatigue and weakness.
At the time of menstruation, you lose blood as well as iron from your body. You feel weakened and low due to this drop in your iron levels. Consuming iron-rich meals and iron supplements containing iron can help you with lowering fatigue effects during your periods.
The iron present in your body transports oxygen throughout the body to your muscles and tissues. Without sufficient iron in your blood, your tissues won’t receive enough oxygen. This shortage of oxygen in the body leads to fatigue, breathlessness and lowered performance.
Maintaining adequate iron levels will provide your blood cells with the iron that they require to supply oxygen throughout. This assists with fighting against the fatigue, muscle weakness and rapid heart rate caused by iron deficiency.
Try consuming at least 18mg of iron daily. Start taking an iron supplement for a few days before your period cycle and through the initial days of bleeding. Make sure to take iron along with vitamin C to increase absorption.
