13 Period Pain Supplements
There are many reasons for period pain. Examples of period pain include menstrual cramps headaches, tender breasts, and even back pain. While these types of pain are definitely common, that doesn’t mean that they are normal. Any sort of pain is a sign from your body to investigate that something is not working properly or something is out of balance.
Endometriosis is an extreme case of period pain and requires a medical diagnosis. This condition has life-disrupting period pain characterized by a growth of uterine tissue somewhere else in the body.
Here are common reasons for period pain:
Period pain can be due to:
Nutrient Deficiencies: B6, magnesium, omega-3, zinc
Prostaglandins: inflammatory compounds released right before your period to help shed the uterine lining
Estrogen Dominance / Low Progesterone
Poor Estrogen Detox
Gut Issues
Inflammation
Lifestyle / Stress
Here are 13 period pain supplements
1. Ginger
Due to its anti-inflammatory properties, another one of the period pain supplements is Ginger. Ginger can be effective for period cramp relief because of its use as an anti-inflammatory and because it has the ability to reduce pain as much as a common NSAID such as ibuprofen. For an effective amount, drink about 4 cups a day. Ginger reduces the production of prostaglandins, which in return reduces common symptoms associated with PMS such as cramps, mood swings, and headaches. This is why Ginger is one of the supplements for menstrual cramps.
2. Vitamin B6
Another one of the period pain supplements is vitamin B6. Vitamin B6 is a water-soluble vitamin used to create red blood cells and aid in macronutrient metabolism. Additionally, Vitamin B6 has been broadly accepted over many studies to treat PMS symptoms including pelvic cramps. Estrogen metabolism is another one of the properties of Vitamin B6 which helps convert estrogen into its active form. With its benefits in aiding in stable hormone levels, this makes Vitamin B6 one of the ways to prevent period pain.
3. Cramp Bark
Cramp bark is another one of the period pain supplements for cramps. Its original name is Guelder-rose, and it originates in Europe, Central Asia, and Northern Africa. Although there have been many uses for cramp bark, relieving period pain tends to be the most popular, hence its nickname. There is a small amount of evidence that cramp bark may be useful for the anti-spasm effect on the uterus, helping it to relax and alleviate cramping pain associated with PMS. Additionally, it can have blood pressure reducing effects and relaxation to smooth muscle in the pelvic region outcomes as well.
4. Vitamin D
Some common symptoms women experience while menstruating include depression and anxiety, which is where vitamin D comes into play and provides many benefits. Studies have found that Vitamin D can help in the prevention and treatment of depression, which makes it one of the great supplements for menstrual cramps because many women can have depressed mood and anxiety from the pain. Vitamin D supplementation was associated with a reduction in the incidence of several symptoms such as backache and a tendency to cry easily as well as a decrease in pain severity of dysmenorrhea, making it one of the great period pain supplements.
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5. Peppermint
Peppermint is one of the beneficial period pain supplements. The active ingredient menthol is great for so many inflammatory problems. A study found that the administration of peppermint is beneficial for reducing the pain of the cramps as well as the duration. A mechanism for this is that menthol has a well known ‘cooling effect’. This effect is due to the body’s “cold receptor” TRPM8 which when bound to menthol causes calcium to be released. The release of calcium explains peppermint’s antispasmodic properties to relax the smooth muscle.
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6. I3C
Indole-3-Carbinol (I3C) is one of the period pain supplements. It is the main compound found in broccoli and other cruciferous vegetables which aids in relieving period pain. A study found that participants who were given the I3C, had decreased concentrations of metabolites that would activate the estrogen receptor, which shows that it can lower estrogen naturally. Only take I3C if estrogen levels are high. Additionally, the digestion of I3C requires adequate stomach acid, so it may not be the best choice if experiencing gut issues
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7. DIM
DIM stands for diindolylmethane and it is a naturally occurring compound in cruciferous vegetables like broccoli, kale, and cauliflower. DIM has been shown to be one of the period pain supplements for menstrual cramps. It lowers total estrogen by improving estrogen detoxification. If we aren’t properly detoxifying estrogen and eliminating it then it can build up in the system and can contribute to menstrual cramps. This supplement is only advised to be taken if you have elevated estrogen proven from lab results.
8. Curcumin
Curcumin is the bioactive ingredient in turmeric, making it one of the period pain supplements. Curcumin is best known for its anti-inflammatory and antioxidant properties. It helps to reduce inflammation and scavenges free radicals that can damage cells. Moderate or severe cramping can be an indication of inflammation in the body. The antioxidant effects are beneficial to reduce the internal stress response which can balance out progesterone and estrogen, which results in decreased prostaglandins.
Curcumin is not absorbed well in the bloodstream. Combining turmeric with black pepper or looking for curcumin supplement formation with black pepper or piperine can enhance the absorption of curcumin. Piperine is the bioactive compound found in black pepper that has been shown to increase the absorption of curcumin.
9. Vitamin E
Vitamin E is another one of the period pain supplements. It is a fat-soluble vitamin with antioxidant properties and estrogen detoxification properties. If high estrogen is a cause for your menstrual cramps, look into taking vitamin E supplements or incorporating more vegetable oils in your diet.
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10. Omega-3
Omega 3s are one of the period pain supplements. Omega 3s have anti-inflammatory properties that can help balance out prostaglandins that are anti-inflammatory products produced in the body. When produced in higher amounts, it can mean more severe cramping.
The best-absorbed forms of omega-3s are called DHA and the EPA, which are found in fatty fish like salmon and sardines, and fish oil. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form called ALA which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish, you can get enough by taking an algae-based omega-3 supplement, a plant-based alternative for fish oil.
11. Zinc
Zinc is one of the natural period pain supplements because it can help to reduce estrogen and increase progesterone. This helps with period pain because levels are typically high in estrogen and lower in progesterone during the time you have cramps. Zinc is an important mineral used to help promote the reproductive system. A study found that zinc is able to increase the number of binding sites on a progesterone receptor which will increase total progesterone levels. By increasing progesterone levels you can balance out estrogen which is one of the ways to prevent pain.
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12. Magnesium
Another one of the period pain supplements is magnesium. Many of us have low magnesium levels, but it goes unrecognized in clinical medicine because levels are rarely evaluated. You can think of magnesium as our calming and relaxing mineral. It helps to loosen tight muscles, maintain the health of our muscles (including our heart – the most important muscle), prevent migraine headaches, balance blood sugar, ease anxiety due to its role in our stress response, and ease menstrual cramps.
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13. Evening Primrose Oil
Evening primrose oil is one of the period pain supplements for menstrual cramps. The active ingredient in evening primrose oil is gamma-linoleic acid, which is a component of essential fatty acids. Symptoms such as tender breasts, depression, anxiety, and irritability may be improved through the use of an evening primrose oil supplement.
