You know when it’s that time of the month again.

First comes the bloating, and then the mood swings, food cravings, breakouts, migraines, and finally, the cramping.

Period symptoms can be miserable, so let’s explore some evidence-based holistic remedies for menstrual migraines and cramps that may provide relief.

Ever since elementary school, I’ve had migraines. In my case, it’s probably genetic.

A year into having my period, I started to get extremely painful menstrual cramps during the first couple of days of every period. I had to take Ibuprofen every 6 hours and use a heating pad, or I would be curled up on the floor gasping for breath, in tears, and feeling like I would vomit.

Especially before discovering my migraine triggers and eliminating the ones I could control, I was experiencing several migraines per week. I couldn’t get through them without medication, but I had not seen a doctor about my migraines either, so I didn’t have a prescription.

Between the two of these problems, I was taking a lot of over the counter painkillers. Now, NSAIDs are fine for occasional use, but taking them multiple times a week, every week, every month, year after year is not the best thing for you. Long term use of Ibuprofen can cause hearing loss, bleeding in the stomach and bowels, kidney and liver damage, and increased risk of heart attack (source).

Around 2016, I decided I was going to do my best to find alternatives to NSAIDs for my migraines and menstrual cramps. After some trial and error, I found some options that worked for me that I’ll share with you here.

Best Holistic Remedies for Menstrual Migraines and Cramps

When you take supplements on a regular basis, it’s important to have a convenient place where you can purchase them all at one time.

My priorities when searching for a company like this were pricing, selection, and free shipping. I ended up choosing iHerb! They have a huge selection of products and free shipping on orders over $20, without a subscription fee. As a bonus, iHerb offers global shipping and currently ships to 185 different countries. 

I don’t prefer purchasing supplements on Amazon due to ethical and quality concerns, so we only do that if a product isn’t available on iHerb.

Menstrual Migraines

1. MigreLief+M

This herbal blend contains vitamins B2, B5, and B6, Magnesium, Chromium, L-theanine, Chasteberry extract, and Feverfew.

Deficiencies of magnesium have been linked to menstrual migraines, so supplementing can help ease the pain, if you are deficient (source). Additionally magnesium has antispasmodic properties.

Chasteberry has hormone-regulating properties, acting especially well on progesterone.

Feverfew has antispasmodic, analgesic, and anti-inflammatory properties, which all help prevent or significantly reduce migraine pain.

L-theanine is an amino acid involved in the process of making GABA, the neurotransmitter responsible for peace and calm. It can really help soothe frazzled nerves, especially if your production and uptake of GABA has been sub-par (source).

B vitamins are essential in the production of neurotransmitters as well (source), so they’re a great addition to the formula.

2. IbuActin MigraGard

Containing PA-free Butterbur, Feverfew, Hops, Bromelain, Turmeric, White Willow Bark, Papain, and Ginger, this herbal blend packs a powerful punch.

Most of the ingredients boast antispasmodic, analgesic, and anti-inflammatory effects. White Willow Bark contains a compound called salicin, the precursor to the active ingredient in Aspirin (source).

Butterbur has been studied for its ability to prevent migraines, and the evidence shows that it reduces migraine frequency significantly more than placebo (source). Most commercial butterbur supplements available are free of the pyrrolizidine alkaloids linked to liver damage, so unless you purchase the raw plant, Butterbur’s toxicity risk is low.

3. Vervain

If you’re interested in attempting to get through a migraine without medication, one of the few herbal supplements that has been shown to help in the acute stage is Vervain. You can take 1/2 tsp (or 1 tsp of the powder) every couple of hours.

The first two products work as preventatives, so best results may be found when you take your first dose the day after ovulation and continue through the first few days of your period.

Period Cramps

There are two kinds of period cramps, medically called dysmenorrhea- primary and secondary.

This post will deal with primary dysmenorrhea, because conditions like endometriosis or uterine fibroids cause the latter.

On the other hand, normal uterine contractions during menstruation cause primary dysmenorrhea, so any product that contains strong antispasmodics (literally, anti-spasm) will help.

Analgesics (pain relievers) are another applicable class of herbs to use for menstrual cramps.

The following products contain a combination of both types of herbs.

1. Super IbuActin

Containing 375 mg of standardized Hops, this blend is quite the effective pain reliever. Double the amount included in the regular IbuActin, in an easily absorbed liquid phyto-capsule form. It also includes Bromelain, White Willow Bark, Papain, Ginger, and Turmeric. For best results, begin dosing the day after you ovulate, through the first few days of your period. It can be used in a higher dose for acute cramps.

2. Herbs Etc. Cramp ReLeaf

One softgel contains 200 mg of Black Haw, Cramp Bark, Bethroot, Clove, Cinnamon, Wild Yam, Cardamom, and Orange Peel, also known for being antispasmodic, analgesic, and excellent for female reproductive health. The gelatin in the softgel is bovine. It’s also available in a vegan tincture form. Like Super IbuActin and Cramplex, it’s best taken preventatively, starting the day after ovulation through the few few days of your period. It can be used in a higher dose for acute cramps.

3. LifeFlo Magnesium Oil

I know I’ve already mentioned magnesium in this post, but LifeFlo Magnesium provides the magnesium chloride form with the benefit of transdermal absorption. Magnesium helps regulate muscle contractions by blocking calcium (source), so healthy levels in the body can prevent or lessen menstrual cramps. Like the products in suggestions 1-3, this oil spray is best used as a preventative, beginning the day after ovulation through the few few days of your period. It can be used for acute cramps, as well, however.

4. Plant Therapy Balance

An “essential oil” is a volatile oil, a naturally-occurring component found in plants. Volatile oils contain a number of chemicals with medicinal effects that vary based on the plant. Volatile oils are extracted from plants via steam distillation.

*We do not use, support, or recommend any MLMs, including the essential oil companies Young Living and DoTerra. MLMs are predatory structures that take advantage of struggling women and I highly encourage you to avoid purchasing products from any of them. We use essential oils topically and aromatically via diffuser. Since essential oils are extremely concentrated chemicals from plants, we don’t recommend ingesting them.

Plant Therapy is my preferred essential oil brand! They’re third-party tested, GMP, sustainably sourced, have USDA-organic options, offer a safe-for-kids line, and provide quality essential oil education for their customers. Not to mention, it’s priced very affordably.

Balance is an essential oil blend that contains Lavender, Petitgrain, Clary Sage, Bourbon Geranium, Ylang Ylang Complete, Neroli, and Rose and Jasmine Absolute. Clary Sage and Geranium especially have been used to promote female reproductive health for their antispasmodic properties for many years (source). Massage some into your abdomen with a carrier oil for cramp relief and a relaxing aroma.

Herbs for Supporting Female Reproductive Health

These supportive herbs have their best effect when taken in a small, daily dose long-term. Try turning one into your very own herbal tincture.

Mountain Rose Herbs offers a huge selection of organic and wildcrafted herbs at the best prices I’ve been able to find anywhere. I also recommend Starwest Botanicals. They’re just as good, but a bit more expensive so I use them as a reliable back up.  Hawaii Pharm sells a wide range of glycerin extracts.

You can purchase prepared tinctures, powdered herbs, glycerin extracts, or make your own tinctures from dried herbs.

Red Raspberry Leaf

This herb has astringent, tonic, alterative, anti-emetic, antiseptic, hemostatic, anti-abortive, and oxytocic properties. The main constitutents are polypeptides, flavonoids, tannins, volatile oil, and mineral salts. It’s extremely high in iron and not contraindicated in pregnancy, so it’s a great choice for pregnant women, women who may become pregnant, or women who struggle with anemia.

Black Cohosh

This herb has astringent, emmenagogue, oxytocic, estrogenic, antispasmodic, anti-tussive, nervine, alterative, cardiac stimulant, anti-venom, diuretic, and expectorant properties. The primary constitutents are various triterpene glycosides. It’s a great choice for women with low estrogen, women struggling with amenorrhea, or women experiencing peri-menopausal or menopausal symptoms. It is not pregnancy safe, but can be used by a trained herbalist or midwife to induce labor at the appropriate time and to make labor easier. Remember, Black Cohosh is endangered, so be sure to purchase from a company using sustainable growing/harvesting methods.

Dong Quai

This herb has astringent, emmenagogue, oxytocic, and estrogenic properties. The main constitutents are volitile oils, fixed oils and resin, astringent compounds, and saponins. The above properties seem to be caused by the effects of the volitile oils, fixed oils, and resin. It’s another great choice for women with low estrogen, women struggling with amenorrhea, or women experiencing peri-menopausal or menopausal symptoms. It is also not pregnancy safe, but can, like Black Cohosh, be used by a trained herbalist or midwife to induce labor at the proper time and to make labor easier. Black Cohosh can be substituted with Dong Quai, and vice versa, if either doesn’t work for the individual. They can also be used effectively as a blend.

Vitex/Chasteberry

This herb has anaphrodisiac, aphrodisiac, diaphoretic, diuretic, febrifuge, anti-infertility, ophthalmic, sedative, stomachic, galatagogue, properties and properties that help with a variety of female complaints. The primary components are iridoid glycosides, flavonoids, and essential oils. As noted above, it can regulate sexual desire and female hormones, especially progesterone. It’s a great choice for women struggling with infertility, low sex drive, PMS symptoms, premenstrual acne, and insufficient breastmilk supply. It is not pregnancy safe.

If you or a loved one has been struggling with period symptoms and have been searching for relief, the holistic remedies for menstrual migraines and cramps are evidence-based and help many people alleviate their symptoms.

My pregnancy safe & contraindicated herbs list can be found here.

As always, if you have a health condition or are pregnant, nursing, or may become pregnant, please speak with your healthcare practitioner before trying any new supplements or herbs to make sure there aren’t any contraindications for you.

Book References: Mark Pedersen’s Nutritional Herbology, and Philip Fritchey’s Practical Herbalism.