Updated: 10/27/23
It’s no secret that periods can be a pain. Dysmenorrhea, or cramping and lower back pain during your menstrual cycle, affects almost half of all women who menstruate at some point in their lives. While ibuprofen and other over-the-counter medications offer temporary relief from period pains, they come with the risk of side effects like nausea and headaches. Thankfully, natural supplements are an effective way to manage dysmenorrhea without worrying about adverse reactions–but where do you start? In this blog post, we’ll discuss the best supplements for period pain relief so you can still hit your daily goals while alleviating discomfort!
What is Dysmenorrhea?
Dysmenorrhea refers to the pain women experience during menstruation or periods. There are two major types of dysmenorrhea: Primary Dysmenorrhea and Secondary Dysmenorrhea. Primary dysmenorrhea is common menstrual pain with no underlying pelvic pathology. This is common among women who are in their adolescent years or women who just started menstruating. Secondary dysmenorrhea is characterized by painful periods with an underlying medical condition, such as endometriosis, pelvic inflammatory disease, or fibroids. Women with secondary dysmenorrhea tend to experience severe pain that can last longer than usual.
Symptoms of Dysmenorrhea
The symptoms of dysmenorrhea will differ depending on whether a woman is facing primary or secondary dysmenorrhea. Regardless of the type, it can be anticipated that cramps and pain will be present, whether it is before, during, or after the menstrual period (x).
Pelvic Pain
Pelvic pain is the most common symptom of dysmenorrhea. It usually occurs in the lower abdomen. For some women, the pain can radiate to the hips, lower back and thighs. The severity of pain varies from woman to woman, some may experience mild pain while others may have severe pain that interferes with their daily activities.
Nausea and Vomiting
Some women may also experience nausea and vomiting during their menstrual cycle. This is because of the excess prostaglandin hormones produced during menstruation. These hormones can stimulate the gastrointestinal tract, causing nausea, and vomiting.
Mood Changes
It’s not uncommon for women to experience mood changes during their menstrual cycle. Hormonal fluctuations during this time can lead to irritability, anxiety, and depression. Women with premenstrual dysphoric disorder (PMDD) may experience severe mood swings that affect their everyday life.
Headaches
Headaches are a common symptom experienced during menstruation. They usually exist by hormonal fluctuations, dehydration, and lack of sleep. Some women may also experience migraines during their menstrual cycle.
Heavier Bleeding
Most women with this condition experience heavier bleeding during menstruation. This can cause fatigue, bloating, and mood swings.
Bowel Issues
Another common symptom of dysmenorrhea is bowel issues. Many women feel constipated or experience diarrhea during their menstrual cycle. This occurs because the same hormones that cause the uterus to contract also affect the digestive system. To alleviate bowel problems, women should drink plenty of fluids and eat foods that are easy to digest.
Fatigue
Fatigue is another common symptom of dysmenorrhea. This is because of the changes in hormone levels that occur during the menstrual cycle. The drop in estrogen levels can lead to feelings of fatigue and tiredness.
Dizziness
Some women may feel dizzy or lightheaded during their periods. This is usually by low blood sugar or changes in hormones.
PMS
Pre-menstrual syndrome (PMS) is a collection of symptoms that some women experience prior to menstruation. These can include mood swings, breast tenderness, bloating, and irritability. If you have dysmenorrhea, you may experience heightened PMS symptoms.
Can Dysmenorrhea Cause Infertility?
The relationship between dysmenorrhea and infertility is not direct. Dysmenorrhea is a menstrual disorder that affects menstrual flow, which may hinder conception in some cases. For instance, if a woman suffers from extremely heavy bleeding during her period due to dysmenorrhea, it may lead to anemia, which can reduce the chance of conception. Furthermore, if the bleeding lasts longer than usual due to dysmenorrhea, it might alter the timing of ovulation, making it difficult to conceive.
Women who experience dysmenorrhea can conceive as long as they do not have accompanying medical conditions that can lead to infertility. The best way to determine this is to consult with a healthcare professional. A healthcare provider can perform a physical examination, order tests and medical imaging to identify any underlying conditions that may lead to infertility and develop a treatment plan that can assist conception.
To simplify, dysmenorrhea does not directly cause infertility. However, it may lead to accompanying medical conditions that can cause infertility, such as endometriosis and PID. Women should seek the advice of a healthcare professional if they experience dysmenorrhea or have been trying to conceive for a while without success. There are many treatment options available that can alleviate the symptoms and underlying causes of dysmenorrhea. By following the recommended treatment plan, women can enhance their chances of conceiving.
Menstrual Cramps During Pregnancy
It has become a common misconception that women cannot experience menstrual-like cramps while they are pregnant. Once menstrual periods cease and pregnancy is either suspected or confirmed, the expectation is that women will only be faced with kicking later in their pregnancy or contractions at the time of labor.
The truth is that even during the first and second trimester, menstrual-like cramps can occur. This happens due to the stretching out of the uterus, causing a stress on the muscles and ligaments associated with it. While it can be easy to become concerned once these cramps begin, as long as they are not too severe in intensity or associated with other symptoms such as bleeding, there is generally no need to worry about cramping early on in pregnancy.
However, if the pain with cramps becomes extreme or comes with other symptoms, immediate medical attention should be obtained. Often these symptoms may indicate a problem with the pregnancy. This condition may be fatal to both the mother and the unborn baby.
In the less extreme cases, cramps will feel similar to how they are during normal menstrual periods. While it may be unexpected, symptoms should not be much different and thus should not normally cause a major concern. Symptoms of cramping that do not align with normal menstrual cramps in severity or other associated symptoms should be noted immediately.
Complications of Dysmenorrhea
Dysmenorrhea can have adverse complications on a woman’s physical, mental, and emotional well-being. While medical intervention can help manage the painful symptoms associated with dysmenorrhea, it is essential to recognize the adverse complications and seek early medical attention.
Infertility
Infertility is a complication that affects women with dysmenorrhea. The discomfort and pelvic pain that arises from dysmenorrhea can cause adhesions and scarring in the fallopian tubes, making it challenging for the egg to implant itself, leading to infertility. It is not uncommon for women with dysmenorrhea also to suffer from endometriosis, a condition that causes endometrial tissue growth outside the uterus leading to scarring. It is essential to seek medical attention if you experience symptoms of dysmenorrhea, such as extreme pain, cramps, or heavy periods. Early detection, diagnosis, and treatment of the condition can prevent further complications associated with infertility.
Depression and Anxiety
Women who suffer from chronic dysmenorrhea may experience depression and anxiety caused by the constant discomfort and pain associated with menstruation. Feelings of sadness and emotional strain may arise due to prolonged symptoms. It is essential to address these emotional issues while seeking treatment for the painful symptoms. Psychological counseling and treatment can help women manage the depression, anxiety and improve their quality of life.
Anemia
Abnormal menstrual bleeding and heavy periods can lead to anemia, a potentially serious complication associated with dysmenorrhea. Anemia causes fatigue, weakness, and shortness of breath and can be debilitating. It is essential to seek medical attention if you experience heavy menstrual bleeding or periods that last longer than seven days. Your doctor may recommend iron supplements and other medical interventions to help treat anemia.
Gastrointestinal Issues
Sometimes, women with dysmenorrhea may experience gastrointestinal problems such as diarrhea, bloating, and constipation. These symptoms can cause discomfort and disrupt daily activities. Women may also experience irritable bowel syndrome (IBS) during their menstrual cycle. IBS symptoms include abdominal pain, changes in bowel movements, and bloating. By managing these gastrointestinal issues, women can improve their quality of life and prevent further complications.
Limited Physical Activities
Women with dysmenorrhea may limit their physical activities due to the discomfort and pain caused by the condition. This avoidance of physical activity can have adverse health effects, such as weight gain, weak muscles, and joint stiffness. By seeking medical attention and following the right treatment plan, women can prevent or manage the painful symptoms associated with dysmenorrhea and maintain an active lifestyle.
Other Health Problems
Dysmenorrhea has been linked to other health problems, including irritable bowel syndrome (IBS), fibromyalgia, and chronic fatigue syndrome. This is because dysmenorrhea shares a connectiom with chronic inflammation, which can affect other parts of the body. It’s essential to manage dysmenorrhea because it can result in more severe health problems in the long run.
Living with Dysmenorrhea
One of the most significant impacts of dysmenorrhea is the effect it can have on your daily life. Severe menstrual pain can make it difficult to go about your daily activities, including work, school, and household chores. For some women, the pain can be so severe that they take time off work/school, which can have financial and educational implications. This can affect a woman’s mental health, leading to feelings of frustration, isolation, and depression.
Dysmenorrhea is more than just “just cramps.” It’s a common condition that can have adverse effects on a woman’s quality of life, reproductive health, and overall wellbeing. We encourage you to seek medical help if you’re experiencing severe menstrual pain. By working with your doctor, you can find the treatment that works best for you and avoid potential complications. Remember that it’s not normal to experience excruciating pain during your menstrual cycle, so don’t suffer in silence. Seek medical intervention as early as possible.
Dysmenorrhea and Endometriosis
Every woman’s menstrual cycle is unique, and so is the level of pain during their period. Some women experience mild discomfort while others face debilitating pain that they must endure each month. Dysmenorrhea, or menstrual cramps, is a common experience for women who are menstruating in their reproductive years. But for some women, the menstrual pain goes beyond what is considered normal and may be due to endometriosis.
Endometriosis is a condition in which the tissue that normally lines the uterus grows outside of it, typically on the ovaries, fallopian tubes, and other structures in the pelvic cavity. Although the exact cause of endometriosis is unknown, it is to develop due to the backward flow of menstrual blood into the pelvic cavity through the fallopian tubes. The endometrial tissue may then grow in response to hormonal changes that occur during the menstrual cycle. Endometriosis can cause scarring, adhesions, and painful cysts on the ovaries.
There is no cure for endometriosis, but the symptoms can receive management with pain medication, hormone therapy, and surgery. Pain medication such as nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen can help relieve menstrual pain. Hormone therapy, which uses birth control pills or other hormones to regulate the menstrual cycle, may also help reduce the amount of painful menstrual bleeding. In severe cases, surgery may be necessary to remove the endometrial tissue and any scar tissue or adhesions it has caused.
How to Relieve Dysmenorrhea
Eat Healthy
Eating a healthy diet is an important part of managing dysmenorrhea symptoms. Eating fruits, vegetables, and whole grains can help ease menstrual cramps, while reducing your intake of processed foods, caffeine, and alcohol may help you feel better. Chocolate, although a popular comfort food during menstruation, can actually worsen menstrual pain, due to its high caffeine content. Instead, try substituting dark chocolate or carob chips, or better yet, indulge in some fresh fruits like strawberries, raspberries, or blueberries.
Get Plenty of Rest
Getting enough rest is crucial for overall health and well-being, especially during your menstrual cycle. Make sure that you’re getting enough sleep, at least 7-8 hours a day, and try to avoid high-stress situations. Stress can worsen menstrual cramps, so practicing self-care and meditation can be helpful. Also, try to take it easy during your periods, give yourself time to relax and take naps to help you feel better.
Exercise Regularly
While exercising may be the last thing on your mind when you have menstrual cramps, it can actually help alleviate pain. Gentle exercises like yoga, stretching, or even walking can help increase blood flow, which can reduce cramping and ease menstrual pains. If possible, try to schedule your workouts several days before your period, so that you have time to recover, and avoid strenuous or high-impact exercises during your cycle.
Heat Therapy
Using heat therapy is an effective way to ease menstrual cramps. Taking a warm bath, using a heating pad or hot water bottle, or even performing gentle massages on your lower abdomen can all help alleviate pain. Heat therapy is a natural way to soothe cramps and reduce discomfort, and can help provide immediate relief, without relying on medication.
Over-the-Counter Medications
If natural remedies fail, over-the-counter medications like ibuprofen or aspirin can help ease menstrual cramp pain. However, make sure that you’re following the recommended dosage and talk to your doctor before taking any medication to avoid any complications. Additionally, it’s important to note that taking pain medication during your periods should only be used as a last resort, as it can have long-term effects on your health.
Try Homeopathic Pain-Relief Options
When dysmenorrhea strikes, you may want to reach for the nearest painkiller, but it’s important to limit your use of these drugs. Instead, consider non-pharmacological pain relief options such as:
- Taking a hot bath with Epsom salt
- Massage with essential oils
- Practicing deep breathing techniques or meditation
- Trying acupuncture or acupressure
Supplements for Menstrual Cramps
Despite the traditional options for limiting the effects of menstrual cramps, whether through diet or the use of a heating pad, more options are available through the use of dietary supplements. These supplements target specific physiological mechanisms of cramping, especially those that deal with the inflammatory response to prostaglandins or reproductive organ dysfunction.
Magnesium
Known for its muscle relaxing properties, magnesium has been shown to help alleviate menstrual cramps. Women who experience severe cramps may be deficient in magnesium, so taking a supplement can be highly beneficial. Aim for 200-400mg of magnesium glycinate supplements per day, and consider incorporating magnesium-rich foods into your diet such as leafy greens, nuts, and whole grains.
MSM
One of those potential supplements is Methylsulfonylmethane, or MSM powder, a supplement commonly used for a number of inflammatory conditions ranging from arthritis to menstrual cramps. The supplement is focused on limiting inflammation caused by prostaglandins by decreasing another chemical stimulator of inflammation – cytokines.
While the research on MSM powder is mainly focused on joint health, it has been shown to reduce inflammatory expression in vitro with the promise of translating these results to the majority of inflammatory conditions that affect the body.
Evening Primrose Oil
Evening primrose oil softgels contains a fatty acid called gamma-linolenic acid (GLA), which is believed to help reduce inflammation in the body. It has also been shown to help ease menstrual cramps. Taking 500mg of evening primrose oil daily can help alleviate cramps and other menstrual symptoms like breast tenderness and bloating.
Vitamin B1
Vitamin B1 (thiamine) is a water-soluble vitamin known for its role in energy production and maintaining a healthy nervous system. However, studies have shown that it may also help relieve menstruation-related cramps. A study published in The Journal of Alternative and Complementary Medicine found that women who took 100mg of vitamin B1 for two months experienced a significant decrease in menstrual pain intensity. It’s worth noting that the vitamin B1 supplement is relatively safe but may cause nausea, headache, or itching in some people.
Vitamin B6
This vitamin is essential for hormone regulation and can help alleviate menstrual cramps. Studies have shown that women who take vitamin B6 experience less pain and discomfort during their periods. Aim for 50-100mg of vitamin B6 supplements per day, and consider incorporating foods rich in B6 such as poultry, fish, and bananas.
DHEA
Another popular supplement for combatting menstrual cramps is dehydroepiandrosterone or DHEA powder. While this is naturally produced in the human body and coverts easy to hormones, it can be used to assist in fertility and proper function.
In supplement form, it can convert to estrogen that will promote proper menstrual flow and prevent back-ups that will lead to severe cramping. While DHEA powder does not specifically target mechanisms of inflammation, it does promote regular functioning and overall menstrual health.
Ginger Root Extract
Ginger root extract has been shown to be one of the most effective treatments through prevention of primary dysmenorrhea. While ginger root extract powder has a number of anti-inflammatory properties, it most notably inhibits prostaglandin production and thus limits the effects of contractions/cramps during the menstrual period. A systematic review of six randomized controlled trials concluded that ginger significantly decreased dysmenorrhea severity compared to placebo. Ginger is generally safe and has few side effects, but it may interfere with some medications such as blood thinners and blood sugar-lowering drugs.
Devil’s Claw Extract
The last supplement that is commonly used to treat menstrual cramps comes in the form of Pure Devil’s Claw Extract, or Harpagophytum, a plant-based product that combats pain and inflammation. While similar to MSM in that it is often used for joint pain, devil’s claw extract powder has shown the ability to combat inflammatory responses throughout the body, thus limiting pain through prostaglandin modulation.
Black Cohosh
Black cohosh is a herb that has been used for centuries to treat menstrual cramps and other gynecological conditions. It has shown to help reduce dysmenorrhea symptoms, such as cramps and mood swings. Black cohosh can also help regulate hormone levels and reduce inflammation. Look for high-quality black cohosh supplements, such as standardized extracts, to add to your wellness routine.
Vitamin D
Studies have shown that women with lower levels of vitamin D experience more severe menstrual cramps than those with higher levels. Make sure you’re getting enough of this essential vitamin in your diet or via vitamin D supplements. Foods like salmon, mushrooms, and eggs are all excellent sources of vitamin D.
Fish Oil
Omega-3 fatty acids found in fish oil have anti-inflammatory properties that can help alleviate menstrual cramps. Studies have shown that women who take fish oil supplements have experienced reduced cramps and overall pain. It’s a suggestion to take about 1-2 grams of fish oil daily.
The Bottom Line
Dysmenorrhea symptoms can range from mild to severe, affecting women in different ways. Women who experience painful menstrual cramps should seek medical attention. Doctors can prescribe medication that can help alleviate their symptoms. Women can also take steps to reduce the various symptoms of dysmenorrhea by staying hydrated, eating well, getting enough rest, and exercising. They can also use natural remedies such as ginger and heat pads to reduce pain and discomfort. With the right care and attention, women can reduce the disruptive effects of dysmenorrhea and improve their overall health and wellbeing.
Living with dysmenorrhea can be a challenging experience, but it doesn’t have to dictate your life. By staying informed, practicing good self-care, and seeking support from healthcare providers, you can learn to manage your symptoms effectively. If you have any concerns about your menstrual cycle, don’t hesitate to consult with a healthcare provider. Remember, always prioritize your health and wellbeing.
Period pain is a common condition that affects many women worldwide. While over-the-counter pain relievers may help alleviate the symptoms, they may not be the best choice for everyone. Natural remedies such as supplements may provide some relief for dysmenorrhea sufferers. Vitamin B1, omega-3 fatty acids, magnesium, and ginger are all supplements that have shown to help alleviate menstrual pain. However, it’s essential to consult your healthcare provider before taking any new supplements.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease