Women have used herbs during menstruation for thousands of years. In recent decades, researchers have begun studying some of these traditional remedies, and a handful of plants have emerged as standouts.
Here are five herbs that have attracted the most scientific attention for primary dysmenorrhea, the medical term for painful periods.
1. Ginger
If there is one herb with the strongest evidence behind it, it is ginger.
Multiple studies and systematic reviews have found that ginger may help reduce the severity of menstrual pain. Some researchers have even reported effects comparable to common over-the-counter pain medications when used during the first few days of menstruation.
Not surprisingly, ginger remains one of the most widely used herbs for period support around the world.
2. Fennel
Fennel has a long history of use in Mediterranean and Middle Eastern traditions. More recently, clinical studies have found that fennel may help reduce menstrual pain and improve overall comfort during menstruation.
Researchers believe its antispasmodic properties may play a role, although more studies are needed.
3. Cinnamon
Best known for its place in baking, cinnamon has also been studied for menstrual pain.
Research suggests that cinnamon may help reduce both the intensity and duration of cramps. Its widespread availability has made it one of the easiest herbs for women to incorporate into their routines.
4. Chamomile
Chamomile has been used as a calming herb for centuries, and modern research suggests it may also support women during menstruation.
Although the evidence is not as extensive as it is for ginger, several studies have reported improvements in menstrual discomfort. In addition, many women appreciate chamomile for its soothing qualities and pleasant taste.
5. Valerian
Valerian is traditionally known as a relaxing herb, but researchers have also investigated its role in menstrual pain.
Several studies have found that valerian may help reduce cramping and discomfort. Herbalists have long associated the plant with tension and muscle spasms, making it a natural fit for menstrual support.
Of course, herbs have rarely been used in isolation. Historically, they were part of broader traditions of care that included warmth, nourishing foods, rest, and community support.
Modern research seems to support at least some of what generations of women have observed. Still, herbs are not one-size-fits-all, and severe or persistent menstrual pain should always be discussed with a healthcare provider. Conditions such as endometriosis and fibroids can cause significant pain and deserve proper medical attention.