It’s day 2 of your period and you’ve found yourself in the fetal position on the couch, clutching your heating pad for dear life because your period pain is rearing its head.
This is a monthly occurrence for you and you’re frustrated.
You’ve talked to your doctor about your period pain, who has told you that period cramps are normal and recommended birth control if you want to manage your pain.
But the pain is there every month, without fail, and you’re sick of being tethered to your heating pad instead of going to your favorite workout class or getting coffee with your girlfriends.
Did you know, your period pain can be managed through a couple key supplements? Let’s dive in!
First, why do you get period cramps?
Period cramps can be caused by four different things:
- Hormonal imbalances
- Inflammation
- Stress
- Your lifestyle
The most common factor I see for period pain is stress and inflammation – both of which are connected to each other and the root of most hormonal symptoms.
Your stress causes sleep issues (remember, sleep is your hormone rehab, it’s important to sleep to optimize your hormones) and inflammation. Inflammation can break down your gut lining and impact your hormones and your period pain.
Though it’s important in the long run to support your stress, sleep, and lower your inflammation, there are a few supplements you can add to support that process and improve your period pain.
My Favorite Period Pain Supplements
There are 3 different supplements that I recommend to my clients who have period pain. When adding a new supplement, please make sure it’s approved by your doctor as well.
Supplement 1: Magnesium Glycinate
There are several types of magnesium supplements. Magnesium glycinate specifically helps with period pain by relaxing the muscles. As a bonus, if you experience mood swings, magnesium glycinate also improves mood swings and lowers anxiety levels.
When adding magnesium glycinate, I recommend starting at 200mg. If you are still experiencing period cramps and pain, you can adjust the dosage up to 400mg per day. Take your magnesium glycinate in the evening before bed.
You can also cycle your magnesium. Most women are deficient in magnesium and supplement it all cycle long. You take magnesium glycinate at 200mg for your follicular and ovulatory phases. Then when you are in your luteal and the first days of your menstruation phases, increase the dosage to 400mg per day.
Supplement 2: Chasteberry
Chasteberry is a natural supplement that’s been used for thousands of years to improve hormonal imbalances.
It’s a great supplement for women who don’t have a consistent cycle. Chasteberry improves the regularity of your cycle, decreases your period pain, and improves your PMS symptoms.
To start chasteberry, you’ll want to take 30 to 40mg in liquid every morning. It’s recommended that you take chasteberry for 4 to 6 months consistently. Then cycle off of it for a couple months to check in with your period frequency and symptoms.
Supplement 3: Fish oil
As you know, one of the biggest causes for period pain is inflammation. Fish oil, aka omega-3 fatty acids, help reduce inflammation in your body.
Many people swear by taking ibuprofen to reduce inflammation, especially dosing it the few days before your period is due to start helps decrease period cramps. However, there’s evidence that fish oil is more effective for your inflammation than ibuprofen.
For dosing fish oil, aim for 250 to 500mg per day. Be consistent with taking fish oil for the next three months and see how your period pain changes!
For immediate relief
While you’re finding the right supplements for you, the right dosage, or working on your stress and inflammation, you may still experience period pain. So, what can you do for immediate pain relief?
If you’re still struggling with period pain and cramping, start drinking raspberry leaf tea a day or two before your period starts.
Raspberry leaf is an anti-inflammatory and will help decrease your pain. It also helps with making irregular periods more regular, heavier periods lighter, and because it’s a natural diuretic it helps decrease bloating.
What happens if you don’t know the exact day your period is going to start? That’s okay! You can start drinking raspberry leaf tea on day one as well!
Your periods are a receipt from your body of what’s going on underneath the hood. If you’re struggling with period pain and cramps, it’s likely connected to your inflammation levels, stress, an imbalance in your hormones, or your lifestyle.
But you don’t need to cancel plans for period pain every month. You have options to support your body, your hormones, and to have a pain-free period.
Have you downloaded the free ebook, From Painful to Pain-Free Periods, yet?
