Women's Health

Menstrual Cramps

Ease uterine spasm and balance prostaglandins.

Prevention

Key nutrients: Magnesium, omega-3, B1 & B6, vitamin D, calcium.

Eat regularly: Salmon, sardines, leafy greens, pumpkin seeds, dark chocolate, eggs, beans, whole grains.

Reduce inflammatory seed oils and ultra-processed foods through the cycle.

Ginger

HerbStrong evidence

250 mg 4×/day for the first 3 days matches ibuprofen in trials.

Magnesium

MineralModerate evidence

250 mg/day starting a week before menses.

Cramp bark

HerbTraditional use

Tincture or decoction relaxes uterine smooth muscle.

Vitamin B1

VitaminModerate evidence

100 mg daily significantly reduced dysmenorrhea in trials.

Magnesia Phosphorica 6X (tissue salt)

MineralTraditional use

Schüssler 'antispasmodic' salt — 4 tablets dissolved in hot water and sipped during cramps; classic indication for menstrual cramps relieved by warmth and bending forward.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.