Menstrual cramps are something most women deal with. For some, it’s just a mild ache. For others, it can be enough to cancel plans, miss work, or curl up in bed. While painkillers work, not everyone wants to rely on them every month.
That’s where tea comes in. A warm cup of herbal tea can relax muscles, reduce inflammation, and bring real comfort during your period. Plus, it’s a gentle and natural way to feel better without harsh side effects.
Here are the 9 best teas to try when you’re dealing with period cramps. These teas are known for their soothing properties, and many are backed by traditional use or scientific research.
1. Ginger Tea
Why it helps: Ginger is a natural anti-inflammatory. It can reduce pain, improve blood flow, and ease nausea.
Ginger tea is one of the best go-to remedies during menstruation. It has been used for centuries to treat pain, including period cramps. It also helps with bloating and digestion, which can be common around your period.
How to make it:
Peel and slice fresh ginger. Boil in water for 10–15 minutes. Add lemon or honey if you like.
Best time to drink: 1–3 cups per day, especially during the first few days of your cycle.
2. Chamomile Tea
Why it helps: Chamomile is known for its calming effect on the nervous system. It can help reduce muscle spasms, which cause cramps.
Chamomile also helps lower stress and promotes better sleep, which your body needs during your period. It’s gentle, easy to find, and safe for regular use.
How to make it:
Use dried chamomile flowers or tea bags. Steep in hot water for 5 minutes.
Best time to drink: Before bed or when you feel tense or achy.
3. Peppermint Tea
Why it helps: Peppermint contains menthol, which can relax muscles and ease pain. It’s great for digestive issues too.
If you have stomach cramps, gas, or bloating along with your period pain, peppermint tea can bring quick relief. It has a cooling, soothing feel that many women find comforting.
How to make it:
Use fresh mint leaves or tea bags. Steep for 5–10 minutes.
Best time to drink: After meals or during cramping episodes.
4. Cinnamon Tea
Why it helps: Cinnamon has anti-inflammatory and antispasmodic properties. It can help reduce pain and regulate your cycle.
Some small studies show that cinnamon may reduce bleeding and pain during menstruation. It also has a warming effect that feels good when you’re feeling cold or sluggish.
How to make it:
Boil cinnamon sticks in water for 10–15 minutes. Add a little honey for sweetness.
Best time to drink: Morning or mid-day. Stick to 1–2 cups per day.
5. Fennel Tea
Why it helps: Fennel contains compounds that relax the uterus and relieve muscle spasms.
Fennel tea can help reduce both the intensity and length of menstrual pain. It may also help balance hormones and ease mood swings.
How to make it:
Crush 1 teaspoon of fennel seeds and steep in hot water for 10 minutes. Strain and drink warm.
Best time to drink: At the start of your period and throughout the day as needed.
6. Raspberry Leaf Tea
Why it helps: Raspberry leaf is often called “the woman’s herb.” It tones the uterus and may reduce cramping.
It’s commonly used to support reproductive health. Some women find it helps regulate their cycle and reduce PMS symptoms. It also has a mild, earthy flavor.
How to make it:
Use dried raspberry leaves or tea bags. Steep for 10 minutes.
Best time to drink: Daily during the week leading up to your period and during your cycle.
7. Green Tea
Why it helps: Green tea is full of antioxidants and has natural anti-inflammatory effects. It also helps reduce bloating.
While green tea contains caffeine, it’s much lower than coffee. If you’re sensitive to caffeine during your period, opt for decaf green tea or drink it in moderation.
How to make it:
Steep green tea leaves or a bag for 2–3 minutes. Don’t over-steep—it can get bitter.
Best time to drink: Morning or early afternoon.
8. Turmeric Tea
Why it helps: Turmeric contains curcumin, which is a powerful anti-inflammatory compound. It may help reduce menstrual pain.
Turmeric tea is often made with a bit of black pepper, which helps your body absorb the curcumin. It also pairs well with milk (dairy or plant-based) to make a comforting golden milk.
How to make it:
Simmer ½ teaspoon turmeric powder with a pinch of black pepper in milk or water for 5 minutes. Sweeten if needed.
Best time to drink: Evening, as a warm and calming drink before bed.
9. Cramp Bark Tea
Why it helps: As the name suggests, cramp bark is known for easing muscle cramps, especially uterine cramps.
It’s a traditional remedy used in herbal medicine for menstrual pain and pelvic tension. While it’s less common than the others, many herbalists swear by it.
How to make it:
Steep dried cramp bark in hot water for 10–15 minutes. It has a slightly bitter taste, so you may want to add honey.
Best time to drink: During the first few days of your cycle or whenever cramps hit.
How Tea Helps with Period Cramps
- Relaxes muscles: Many herbs have natural muscle-relaxing effects. This helps ease the contractions in your uterus.
- Reduces inflammation: Ingredients like ginger, turmeric, and cinnamon help reduce swelling and pain.
- Improves circulation: Warm tea increases blood flow, which may reduce cramps.
- Promotes hydration: Staying hydrated helps reduce bloating and discomfort.
- Soothes your mood: A calm body helps your mind feel better too.
Tips for Using Tea for Cramps
- Start early: Begin drinking herbal teas a few days before your period starts if you can predict it.
- Stay consistent: Sipping small amounts throughout the day works better than one big cup.
- Avoid too much caffeine: It can make cramps worse for some women. Stick to herbal or decaf teas.
- Listen to your body: Some teas may work better for you than others. Try a few and see what helps most.
Final Thoughts
You don’t need to suffer through cramps each month without support. A warm cup of tea can be more than just comforting—it can actually help ease pain, reduce tension, and calm your body.
All the teas listed here are easy to find, simple to make, and gentle on your system. Try a few and see which ones become your go-to remedies. Whether it’s chamomile before bed or ginger first thing in the morning, your body will thank you for the extra care.
What is the best tea for menstrual cramps?
Ginger and chamomile are top choices. They reduce inflammation and relax muscles naturally.
Can tea really help with period pain?
Yes. Many herbal teas contain compounds that ease pain and calm cramping muscles.
Is green tea good for periods?
Yes, in moderation. It’s anti-inflammatory and may help with bloating.
How many cups of tea should I drink for cramps?
Start with 1 to 3 cups a day. Spread them throughout the day for the best results.
Can I drink tea during my period every day?
Yes. Herbal teas are safe for daily use unless you have a specific allergy or condition.
