Ginger and Other Supplements for Period Cramps: What the Evidence Shows

Ginger capsules, “cramp relief” teas and vitamin blends are popular with women who’d rather not take pain relievers every month. A large Cochrane review looked at the trials behind them. Here is what it found, and why worsening cramps in your 40s call for more than a supplement.

What the review included

The 2016 Cochrane review pooled 27 randomized trials with 3,101 women. It covered 12 herbal products, including ginger, chamomile, cinnamon, fennel, fenugreek and valerian, and five non-herbal supplements, including fish oil, vitamin B1, vitamin E and zinc.¹

Most studies were small and involved students in their late teens or early twenties, and 22 were done in Iran.¹ The results may not reflect women in perimenopause.

What it found

The reviewers rated all of the evidence as low or very low quality.¹

• Very limited evidence of benefit for ginger (three trials, 266 women), fenugreek, vitamin B1, zinc and a few others, compared with placebo or no treatment.¹
• No evidence of benefit for vitamin E compared with placebo.¹
• No consistent evidence for dill, guava or fennel.¹
• Safety: only four of the 27 trials reported side effects for both groups, so the reviewers couldn’t draw conclusions about safety.¹

Their conclusion: there is no high-quality evidence that any dietary supplement works for period pain, and safety evidence is lacking.¹

What the standard options are

The review noted that the usual treatments for painful periods are nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, and hormonal birth control, which both reduce uterine contractions.¹ Ask your clinician which fits your health history, especially if you have stomach, kidney or heart concerns. Our article on heating pads for cramps covers a drug-free option.

If you want to try a supplement

1. Tell your clinician and pharmacist, especially if you take blood thinners or other regular medicines.
2. Try one product at a time and track pain for two or three cycles.
3. Don’t take more than the label says.

Cramps that change in your 40s

Cramps that start, worsen or change after years of manageable periods can have causes such as fibroids or adenomyosis. Our guide to why period cramps get so bad explains what to look for and when to get checked.

Try: “My cramps have gotten much worse over the last year, even with ibuprofen. Could something like fibroids be causing it, and what can we check?”

Period, Handled includes a Period Scorecard and a visit script. Use them to rate your pain each cycle and note what you tried, so your clinician can see the trend. See the book.