It won't be groundbreaking to say that painful periods can be a real torment. That's why for years, finding effective methods to alleviate PMS symptoms has been one of the core focuses of our work. Today, inspired by a recently published study in Plants by Italian scientists (February 2024), we'll explore herbs that have been used for centuries in folk medicine to treat menstrual ailments.

Italian folk medicine has documented an impressive 54 plants that were traditionally used as remedies for "women's ailments," including premenstrual syndrome (PMS), painful periods (dysmenorrhea), and absence of menstruation (amenorrhea).

Of these 54 plants, 25 found their way into modern medicine, and several have had their effectiveness confirmed in contemporary clinical studies. In this article, we'll examine the most fascinating ones - because let's face it, if a plant has a long history of use and its effects have been validated in clinical trials, it's definitely worth our attention.

We'll explore chasteberry, saffron, sage, ginger, and fennel - herbs that bridge ancient wisdom with modern scientific validation.

5 Effective Herbs for Painful Periods

Chasteberry (Vitex Agnus Castus)

We must start with chasteberry, also known as monk's pepper, which has been used for centuries to alleviate menstrual cycle-related ailments. Clinical studies have shown that chasteberry can significantly reduce the intensity of both physical and psychological PMS symptoms, such as irritability, breast pain, and mood swings. It works by regulating hormone levels, bringing relief to many women. According to some studies, it can lead to symptom reduction of up to 90%! Remarkably, these results aren't isolated findings and have been confirmed in various studies conducted worldwide.

One study conducted in China showed that women taking chasteberry extract experienced an average 78% reduction in PMS symptoms and pain after just two cycles compared to baseline values. Similar results were found in another study examining the response of 128 women (median age 31) divided into groups receiving either chasteberry extract or placebo.

If you're struggling with painful periods or other PMS symptoms, chasteberry should probably be the first herb worth considering. The standard suggested daily dose is around 120-150 mg, and you can find it in products like our PMS Gummies.

Saffron (Crocus Sativus L.)

Saffron arrived in Europe during the Middle Ages and quickly gained popularity not only as a spice but also as a medicinal remedy. However, its popularity on the old continent, mainly as an exclusive spice, often makes us forget its well-known health properties in the Middle East. Saffron is valued for its antidepressant and analgesic properties, which are particularly useful in alleviating PMS symptoms. Clinical studies have shown that saffron supplementation can reduce PMS symptom intensity by up to 50%, including decreased irritability, menstrual pain, and fatigue. Saffron works by influencing neurotransmitters in the brain, such as serotonin, which additionally improves mood and reduces stress.

In a study conducted on 78 female students in Iran, the group taking saffron capsules experienced a significant reduction in PMS symptom intensity compared to the placebo group. In another study, women aged 20-45 who took 30 mg of saffron daily for two menstrual cycles reported significant improvement in PMS symptoms and reduced depression symptoms. If you're looking for a natural way to improve well-being during difficult days, saffron could be an excellent choice.

The standard suggested daily dose is around 30 mg. You can find saffron in two of our products: PMS Gummies and Better Day Gummies.

Sage (Salvia Officinalis L.)

Common sage is one of the more popular herbs in Europe that your grandmothers might have mentioned, and their grandmothers before them... you get the idea! It turns out that sage is another natural remedy that can bring relief during painful periods. It's known for its properties in soothing both physical and psychological PMS symptoms. Studies have shown that using sage extract can reduce the intensity of symptoms such as abdominal pain, fatigue, and mood swings.

In a study conducted in Iran on 90 female students, participants taking sage extract capsules experienced significant reduction in PMS symptoms compared to the placebo group. Additionally, other studies have shown that sage essential oil can be effective in alleviating cramps, headaches, and abdominal pain due to its antispasmodic properties. In a study conducted at Oxford Brookes University in the UK, aromatherapy using sage oil reduced anxiety, fear, and pain in women during childbirth. In another 2012 study, aromatherapy massage using sage, marjoram, cinnamon, ginger, and geranium oils significantly reduced menstrual pain in girls compared to the group using acetaminophen.

Sage therefore makes our list as another herb that can help you through painful periods and has also found its way into our PMS gummies!

Ginger (Zingiber Officinale Roscoe)

You hear "ginger," you think "ugh, that distinctive taste," but most of us also have the association ginger = healthy. Hundreds of texts about the health benefits of this root have been written, but few realize that ginger is one of the most commonly used herbs worldwide for treating PMS symptoms and painful periods. Its analgesic and anti-inflammatory properties are valued from the USA, through Iran, to China. Ginger works by inhibiting prostaglandins, which are responsible for causing pain and inflammation during menstruation.

Clinical studies confirm ginger's effectiveness in alleviating PMS symptoms and painful periods. A systematic review and meta-analysis of clinical studies showed that ginger is more effective than placebo in alleviating menstrual pain and equally effective as nonsteroidal anti-inflammatory drugs (NSAIDs) in reducing pain intensity. In another study conducted in Iran, ginger and Novafen (a combination of ibuprofen, acetaminophen, and caffeine) significantly reduced menstrual pain intensity, with no significant difference between the two therapies. In summary, the right dose of ginger gives the same effects as a cocktail of painkillers - wow!

Furthermore, a study conducted in East Java comparing the effectiveness of red ginger extract drink with mefenamic acid showed that both remedies were equally effective in reducing menstrual pain intensity. Another study suggests that ginger can be a safe and effective pain reliever when used at the onset or during the first three days of menstruation.

All the studies mentioned above (and there are many more, but we don't want to bore you) provide strong evidence for ginger's effectiveness as a natural remedy for menstrual pain and PMS symptoms. Ginger can be used in various forms, such as tea, capsules, or fresh root added to dishes - we're sure every woman struggling with painful periods will find the right form for herself.

Fennel (Foeniculum Vulgare Mill.)

I can imagine your expression after reading the word "fennel" and those thoughts "Wait, what fennel?!" We're talking about sweet fennel, also known as Florence fennel, which is valued and known mainly for its culinary applications but also has broad medicinal properties. What particularly interests us is the fact that it proves effective in alleviating PMS symptoms and painful periods. Thanks to its phytoestrogen content and antispasmodic action, fennel is one of the most commonly used herbs worldwide for treating dysmenorrhea. Its ability to soothe smooth muscle spasms makes it effective in reducing menstrual pain and other PMS symptoms.

Clinical studies provide solid evidence for fennel's effectiveness in alleviating menstrual pain. A systematic review and meta-analysis of 12 randomized controlled trials showed that fennel is equally effective as conventional pharmacological therapies in pain reduction and proves more effective than placebo. A study conducted in Iran confirmed that fennel extract (30 mg) significantly reduced pain intensity in women with moderate to severe dysmenorrhea, with visible differences just 5 hours after administration.

In another study, fennel significantly reduced menstrual pain, fatigue, diarrhea, and headaches, also decreased menstrual bleeding volume and improved overall comfort for women taking it. Meta-analysis indicated that fennel is effective in alleviating menstrual pain and may be comparable to conventional drug therapies - and I think we all agree that if natural remedies can replace pills, it's worth considering.

Fennel is one of the most widely used herbs globally in treating menstrual disorders, including dysmenorrhea. Its antispasmodic and phytoestrogenic action helps alleviate menstrual cramps and other PMS symptoms, which has been highlighted in numerous studies and scientific reviews. These studies collectively provide evidence for fennel's effectiveness in reducing menstrual pain and painful periods.

Fennel can be used in various forms, such as tea, capsules, or extracts, but we recommend considering recipes that include sweet fennel.

Summary

Painful periods and PMS have accompanied women since the beginning of humanity, and our ancestors spent centuries searching for herbs that could effectively reduce their symptoms. Now, using modern medicine, we can effectively test and verify folk wisdom and use it to improve our quality of life.

The herbs discussed above: chasteberry, saffron, sage, ginger, and fennel, are among the most effective natural remedies, often providing up to 80% reduction in experienced symptoms and proving that many herbs are equally effective as pharmaceutical remedies. Regular use of these herbs can contribute to improved well-being and quality of life for women dealing with PMS and painful periods.

Based on our research, we've created a new product: PMS Gummies, which contain a blend of 4 herbs and will help you reduce menstrual pain and make PMS less unpleasant.