Your period should not be a burden. Nor should it be painful, disempowering, or cause physical, mental, or emotional distress.
Yet, most women regularly experience period complaints, including cramping, PMS, cyclical acne, sleep disruption, mood swings, and more.
Is this a modern phenomenon?
It’s hard to say, given that talking about menstruation and menstrual difficulties was considered taboo until very recently. Plus, most doctors of yester-year did not take women’s period concerns very seriously.
Thankfully, that’s changing as new research has identified several related conditions that can cause or contribute to these challenges, such as PCOS, endometriosis, fibroids, hormonal imbalance, and thyroid dysfunction, to name but a few.
Regardless, for centuries, women and traditional healers have relied on various herbs to support the monthly cycle and help mitigate various unwanted symptoms.
In this article, we’ll explore some of the best herbs to take throughout your monthly cycle based on traditional use and scientific research.
12 Herbal Supplements To Support Your Monthly Cycle
A quick online search will reveal several herbs and herbal supplements that can help ease things like PMS, menstrual cramps, and other period-related woes.
However, choosing the right one for your unique needs can be challenging.
Here, we’ll share the facts about twelve herbal supplements to support your monthly cycle, including their traditional uses, what the science says about efficacy and mechanism of action and the best times to take them.
Do you have to take all twelve? No, but with what you’re about to learn you’ll be able to select which ones you need for the different phases and challenges of your cycle.
This may take some experimentation, but the results will be well worth it.
Black Cohosh
Black Cohosh is native to North America and has been used in Native American medicine and herbal folklore for centuries.
Traditional uses of Black Cohosh rhizome (root) extracts include to support: 1
Breastmilk production
Bronchial function
Energy levels
Kidney function
Menopausal and postmenopausal symptoms
Normal inflammatory response
The female reproductive system
Today, many people are familiar with Black Cohosh’s reputation as an herb for perimenopause and menopause. However, research also suggests it can help with cycle support in younger women and people.
Black Cohosh contains plant estrogens, such as the isoflavone formononetin, which are believed to be responsible for its hormonal and cycle-supportive benefits. 2
Studies suggest Black Cohosh may help with:
Aches and pains, including menstrual cramping, via its effects on opioid receptors 3
Menopause and perimenopause 4
PMS 5
Uterine function
Sleep in postmenopausal women 6
When should you take Black Cohosh during your cycle?
This question is a matter of debate and ultimately depends on the individual.
Based on its potential estrogenic effects, some practitioners recommend taking it during the first phase of the cycle when estrogen is more prevalent.
However, it is also included in many traditional formulas for menopause and overall cycle support, which are designed to be taken throughout the month.
You can try taking it in the beginning phase (the phase) of your cycle and see how it affects you, or talk to your healthcare practitioner or herbalist for individual recommendations.
Related Reading: How Black Cohosh Benefits Menopause, PMS, Cramps, and Women’s Health.
Vitex (aka: Chastetree, Chasteberry, Agnus Castus)
Vitex, also known as Vitex Berry, Chastree, Chasteberry, and Agnus Castus, is another popular herb used to support the menstrual cycle.
Vitex has been used for centuries in the Middle East and Europe as a female tonic and for:*
Menstrual difficulties such as PMS or irregular periods*
Fertility*
Occasional anxiety*
Immunity*
Hormonal imbalances in women*
Energy*
Fatigue*
Menopause*
And more.
Its reputation for supporting normal progesterone levels has made Vitex a staple herb for the second half (luteal) phase of the cycle.
There is some research to support its possible benefits on progesterone and estrogen via its effects on luteinizing hormone (LH), which is released around day 14 to support the luteal phase, but more research is needed. 7
In addition, studies suggest Vitex may benefit
Breast pain 8
Cycle regularity 9
Hormonal function of estrogen, estradiol, progesterone, LH hormone, and prolactin 10
Fertility 11
PMS symptoms 12
Menopausal symptoms 13 14
When to take Vitex during your cycle
As mentioned previously, Vitex is traditionally taken during the second half of the cycle for women or people of child-bearing age based on its possible benefits for progesterone.
However, there are no hard and fast rules in herbalism.
Like Black Cohosh, Vitex is included in many traditional formulas designed to be taken all month and during perimenopause/menopause.
Often, Black Cohosh is recommended during the first phase, while Vitex is recommended for the second phase.
If you’re looking for specific support, such as something to reduce breast pain, you may wish to take it when or around the time that symptom usually arises.
Talk to your healthcare practitioner or herbalist for individual recommendations.
Cinnamon, Fennel, Ginger, Chamomile, Cramp Bark, & Turmeric + Boswellia
What do all these herbs have in common?
They’ve all been traditionally used and studied for their beneficial effects on menstrual cramps.
Let’s break it down, starting with Cinnamon, Ginger, and Fennel.
A systematic review of nine randomized controlled trials including 647 patients found Cinnamon, Fennel, and Gingerwere all associated with reducing menstrual pain. 15 Cinnamon was shown to shorten the duration of pain.
Each of these herbs contains various plant compounds, such as antioxidants, which may help support normal inflammatory response and ease uterine cramping.
Ginger, for example, has been extensively studied for its potential benefits for minor pain management when taken internally and applied topically. 1617
Chamomile has also been shown in many studies to help with cramping, anxiousness, PMS, and sleep. 18
One study even found it was more effective than NSAIDs for relieving cramps. 19
Another study comparing the benefits of Chamomile and Fennel for menstrual cramps and PMS symptoms found that Chamomile had a more substantial effect on cramping and emotional well-being and Fennel was superior for fatigue and lethargy. 20
As its name suggests, Cramp Bark, specifically Cramp Bark tea, has a long history of being used to ease menstrual cramps.
Although its historical and anecdotal evidence is strong, scientific studies are in their infancy.
Some research suggests the active plant compound methyl salicylate may have an antispasmodic effect on the uterus. 21
Cramp Bark has also been shown possibly effective for supporting endometrial health and function in an animal study, but more research is needed. 22
Finally, studies suggest Turmeric and Boswellia, taken together or separately, may help reduce menstrual cramping and various other aches and pains. 23 24 25
Some research suggests they have a more significant effect when combined.
Related reading: 18+ Natural Solutions & Herbs for Menstrual Cramps, PMS, Cravings, & More.
Maca Root
Maca Root, also known as Peruvian Ginseng, has been a staple herb and functional food of the Andes since the time of the ancient Incans.
Best known for its adaptogenic qualities (stress relief and stamina support) and as an aphrodisiac, several studies suggest it may have multiple benefits for the menstrual cycle.
For example, emerging research suggests Maca’s bioactive plant compounds, known as alkaloids, may have a supportive effect on Luteinizing Hormone (LH), which may have a downstream effect on other reproductive hormones.
As an adaptogen, Maca may support various facets of hormonal function by promoting normal function of the HPA (hypothalamus-pituitary-adrenal) and HPG (Hypophysis Pituitary Gonad) axis.
Research also suggests Maca may have multiple benefits for perimenopausal and menopausal women, including: 26 27 28
Sleep support
Relief of hot flashes
Libido support
Mental/emotional support
When to take Maca during your cycle
Many people take Maca throughout the month to support a harmonious cycle, keep their energy stable, and help ease various PMS and perimenopausal symptoms.
As an adaptogen, its function is to offer support where your body needs it most.
Some practitioners recommend taking it during the second phase of your cycle (luteal) to support LH function.
Menopausal women may also benefit from taking it regularly or whenever they’re experiencing unwanted symptoms like hot flashes or lack of libido.
Check with your healthcare practitioner or herbalist for individual recommendations.
Dong Quai
Dong Quai is a popular herb in Traditional Chinese Medicine, Ayurveda, Kampo, and Unani-Tibb (an Arabic system) that’s beginning to gain popularity in the West.
Although it’s not been studied as extensively as Black Cohosh or Vitex, Dong Quai has a rich history of traditional use for supporting:
Blood health (it’s frequently recommended in TCM as a blood builder)
Bowel movements
Hormonal function
Joint health
Menopausal and perimenopausal symptoms
Menstrual regularity
Menstrual cramps
Mental/emotional health
Some studies suggest Dong Quai may have an estrogenic effect, 29that may help with hot flashes, 30bone density, 31 uterine function, and emotional well-being, but more research is needed.
When to take Dong Quai
The best time to take Dong Quai depends on your needs, including your health goals or challenges and season of life.
Talk to your healthcare practitioner, TCM practitioner/acupuncturist, or herbalist for recommendations.
Red Raspberry Leaf
Red Raspberry Leaf is a beloved nutritive female and uterine tonic used to support overall health and during pregnancy.
Much of its use in folklore may be attributed to its concentration of iron, which is essential for energy, cell health, and a healthy period.
Red Raspberry leaf also contains various antioxidants which may support normal inflammatory response. 32
Studies on Red Raspberry Leaf and pregnancy also suggest it has a beneficial effect on uterine function, 33 which may explain its traditional use as a uterine tonic and anecdotal success with menstrual cramps.
Although many people swear by their daily cup of Red Raspberry tea for cramps, energy, and promoting an easy cycle, more research is needed.
When to take Red Raspberry Leaf
Red Raspberry is generally recommended to be taken daily for best results.
For menstrual cramps, several cups or doses of Red Raspberry leaf, either alone or combined with other herbs, such as Cramp Bark, may be recommended.
Ask your healthcare practitioner, midwife, or herbalist for individual recommendations.
Get Additional Tips and Resources For Cycle Support In These Articles
Gaia Herbs is committed to helping make menstruation an empowering and easy time for women and people.
In that spirit, we’ve compiled various articles on the topic to help you in your journey to a happier and healthier period
Comments