Let’s be honest, period pain can be a real nightmare. Whether it’s mild discomfort or full-blown cramps that leave you curled up on the sofa, it’s something many of us deal with every month. But did you know that certain supplements could actually help ease the pain?
Why Do We Get Period Pain?
Period pain, also known as dysmenorrhoea, comes in two types:
- Primary dysmenorrhoea – when period pain happens without any underlying health condition.
- Secondary dysmenorrhoea – when pain is caused by conditions like endometriosis, pelvic inflammatory disease, or fibroids.
The culprit behind period pain? A group of natural chemicals called prostaglandins. Some prostaglandins help the uterus contract so it can shed its lining (which is why we bleed). But high levels of these can make the contractions stronger, leading to more pain.
Luckily, there are natural remedies and supplements that can help reduce these prostaglandins and ease discomfort. Let’s take a look at some of the best ones and how they work!
1. Magnesium – The Muscle Relaxant
How it helps:
Magnesium is a natural muscle relaxant, so it helps to calm uterine contractions and ease cramping. Some research suggests that people with low magnesium levels tend to experience more period pain, possibly because magnesium helps lower inflammatory prostaglandins.
Where to get it:
Many women in the UK don’t get enough magnesium, the recommended daily intake is around 270mg. You can boost your levels by eating:
✔️ Dark green leafy veg (like spinach)
✔️ Almonds & peanuts
✔️ Whole grains
✔️ Magnesium supplements (check with a health professional before taking these)
2. Omega-3 Fatty Acids
How they help:
Omega-3s, found in fish oil, have powerful anti-inflammatory properties. They work a bit like ibuprofen, reducing inflammation and lowering prostaglandin levels, meaning less cramping and possibly lighter periods.
The research:
Studies show that women who take Omega-3 supplements experience less intense period pain and need painkillers less often.
Where to get it:
✔️ Eat oily fish (like salmon, mackerel, or sardines) at least once a week, ideally twice before and during your period.
✔️ If you’re not a fan of fish, try algae-based vegan supplements instead.
3. Iron – For Heavy Periods
How it helps:
If you have heavy periods, you might be at risk of iron deficiency anaemia. Low iron can leave you feeling drained, dizzy, and exhausted. Taking an iron supplement can help rebuild your body’s iron stores and prevent that sluggish feeling.
Extra tip: A daily multivitamin with iron, vitamin C, B12, and folic acid can also help keep your energy levels up.
Where to get it:
✔️ Lean red meat
✔️ Lentils & chickpeas
✔️ Dark leafy greens
✔️ Iron supplements (best taken with vitamin C for better absorption)
4. Ginger – Nature’s Painkiller
How it helps:
Ginger has anti-inflammatory properties, similar to ibuprofen. In one study, 245 women who took ginger capsules reported a significant reduction in period pain. It’s also packed with antioxidants that help reduce overall inflammation in the body.
How to use it:
✔️ Grate fresh ginger into curries and stews
✔️ Make a warming ginger tea with lemon
✔️ Consider ginger supplements (check with a doctor first)
Finding What Works for You
Everyone’s body is different, so what works for one person might not work for another. It’s worth experimenting with different supplements to see which ones make a difference for you.
If your period pain is severe or accompanied by heavy bleeding, it could be linked to an underlying condition such as hormonal imbalances, fibroids, or an IUD. If you’re struggling, it’s always a good idea to chat with a doctor for advice and possible treatment options.
In the meantime, why not try adding a few of these natural period pain relievers to your routine? 💛
As I conclude, know that you are not alone on this path to better health and wellness. Your journey is unique but together we form a community of strength and support.
Let’s thrive together,
Cristina x
