Home Remedy Relief of PMS & Menstrual Cramps

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Home Remedies for Cramps

Home Remedies for Menstrual Cramps

For many years, I would treat any pain that came my way with a big dose of prescription or over-the-counter medications. Muscle pain. Headaches. PMS. Menstrual Cramps. If it caused me discomfort, out came the pills. (I’m so sorry, liver.)

Now, I take a more natural approach. I no longer run for the Ibuprofen when I get a headache. I treat muscle cramps with Epsom salt and essential oils. And PMS and cramps? I also treat, and even prevent those, naturally too!

In addition to being mindful of what I eat (I have far fewer symptoms when I avoid chemically-laden processed food), I drink an herbal tea that helps alleviate, and even prevent cramps. The tea also helps me with my mood, which would otherwise be all over the place.

Key Players in our Home Remedy for Menstrual Cramps


Nettle is well-known as a uterine tonic. It also strengthens kidneys and adrenals. It is said to have the highest chlorophyll content of any plant, making it an excellent food. It is also rich in vitamins A, C, D and K, as well as calcium, potassium, phosphorous, iron and sulfur.

The calcium content makes it an excellent herb to take for easing leg cramps and muscle spasms. Nettle’s calcium content also affects the uterus, helping to diminish pain (including during and after birth).

(Learn how to identify and harvest your own nettle here, or purchase organic nettle leaves here.)


Alfalfa is rich in essential vitamins and minerals, like those found in nettle. Both increase available Vitamin K and hemoglobin in the body, helping to prevent excessive flow.

(Purchase organic alfalfa leaves here.)

Lady’s Mantle

Lady’s Mantle is an astringent herb that works well on hollow organs like the uterus. Rather than toning the uterus, though, Lady’s Mantle works to draw out excess fluid and soothe inflammation. For that reason this herb is especially well-suited for consumption after childbirth, during your menstrual cycle and during menopause.

(Purchase organic Lady’s mantle here.)

Red Raspberry Leaf

Raspberry leaf contains an alkaloid, called fragrine that tones the muscles in the pelvic region, including the uterus. The uterus is a hollow organ with lots of muscles that stretch and contract. Keeping it well toned makes it easier for it to do its job – with less pain, too.

The raspberry leaf has concentrated amounts of Vitamin C and also contains Vitamin E. Raspberry leaf also contains easily assimilated iron and calcium.

Raspberry leaf tightens the top layers of skin and mucous membranes to decrease secretions. It then takes it a step further and relieves irritations and firms tissues. (It also provides great relief for diarrhea.)

(Find red raspberry leaf here.)

Lemon Balm

Lemon balm is a member of the mint family with a pleasant, lemony scent. I call it a soothing herb because of the calming effect it has on the nervous and digestive systems. Lemon balm has a history of being used to treat nervous system disorders, alleviating anxiety and lifting depression. (Read our recent article to learn about many other uses for lemon balm!)

The lemon balm herb is used a lot in our house to help with sleep, too. We use this soothing sleep balm or brew up lemon balm and lavender tea before bed.

(Find organic lemon balm here.)

Herbal Tea for PMS and Cramps

Home Remedies for Cramps 1



Mix all of the ingredients together in a bowl or put them all in a large jar, cap and shake until they’re well mixed. Store in a jar in a cool, dark place and don’t forget a label!

To use, brew 1 tablespoon in 1 cup of hot water for 5 minutes. Make one batch at a time or a large amount and drink hot or cold. It’s up to you.

I buy all of my herbs in bulk, mainly because I make a lot of different recipes, for sale and home use. However, many herb companies, like Mountain Rose Herbs sell smaller packages of herbs.

Some may balk at the initial investment of all of the herbs. I understand why, but just remember that these herbs will most likely last you a long time and it would cost double or triple that amount to buy a ready-made blend. (Read more about how to save money on your DIY investments here.)

What natural ways do you manage PMS and cramps?


About Nina Nelson

Nina is a writer, student midwife, and mama of four. She blogs regularly at Shalom Mama and loves helping others create wellness through simple living. Check out her website for more simple wellness tips.

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  1. Guest says

    Can’t wait to try this tea to see how effective it is. Last month the menstrual pain was more excruciating than it had ever been, but I was trying to stay away from any pain meds. So I tried 1 Tbsp of black-strap molasses in a cup of warm water, and the pain was gone within the hour!

  2. Andrea says

    For on-the-run I keep some fennel seeds on hand in my bag and chew a small amount (maybe 1 tbsp) or if I’m home I’ll steep fennel seeds to make tea. The cramps go away within a minute.

  3. Tanya says

    Thanks for the tips. Not sure if many people do this but I sometimes use seaweed powder in baths and that seems to release the tension from cramps. Also smells like you’re at the beach!

  4. marie says

    I dont have PMS anymore but i fix my daughter a tea with mexican oregano an d an avocado pit just use tsp of mexiacan oregano boil one cup of water steep oregano and avacado pit for 5 min then strain throw away pit and drink. It helps my daughter a lot

  5. susan says

    i make ginger tea and soak a cloth napkin in it then put it on my lower stomach. it gets rid of cramps within 15 min.

  6. Lori says

    We use the red raspberry leaf regularly for help with menstrual issues. I’m excited to have these other herbs to combine with it for a broader spectrum. My high schooler sips the red raspberry leaf tea during her period and has found it to ease her cramping almost to where she has no pain.

  7. Gina says

    Brilliant, I will be trying all of these. Camomile tea is very good for cramps. I have been using it for a foot problem but I am hoping for a knock on effect.