Herbs for Menstrual Cramps and PMS: What Research Shows
What Cochrane, NIH and EU regulators found for ginger, fennel, chasteberry and other herbs for period pain and PMS, with warning signs and hormone-medicine cautions first.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read herb safety and interactions before you use anything on this page.
What this page covers
Herbs studied for painful periods (dysmenorrhea) and for premenstrual syndrome (PMS). Names follow GBIF: ginger is Zingiber officinale (rhizome) [3][4]; chasteberry is Vitex agnus-castus (fruit) [3][5]. The NHS lists a warm bath or shower, gentle exercise and painkillers like paracetamol or ibuprofen among self-help steps for period pain. [1]Traditional use (not proof)
NIH says chasteberry was traditionally used for psychological illnesses, gynecological disorders and hormone-associated skin conditions. [6] Black cohosh has been promoted for cramps and PMS, but NIH says there are not enough reliable data on those uses. [7]What research shows
| Concern | What the source found | Strength of evidence | Form and people studied |
|---|---|---|---|
| Menstrual cramps, dietary supplements overall | A 2016 Cochrane review of 27 trials judged all the evidence low or very low quality and concluded there is no high-quality evidence for any dietary supplement, and that evidence of safety is lacking. [8] | Insufficient evidence | Mostly students in their late teens or early twenties, many trials in Iran [8] |
| Ginger for cramps | NIH: ginger supplements might reduce severity. [4] The Cochrane review called evidence for ginger very limited (three trials, 266 women). [8] A 2021 meta-analysis found ginger more helpful than placebo for pain and about equal to anti-inflammatory painkillers, and asked for better-quality trials. [9] | Promising but limited | Oral ginger, young women with primary dysmenorrhea |
| Fennel, cinnamon | A 2020 meta-analysis of nine studies (647 patients) reported lower pain with cinnamon, fennel or ginger and asked for confirmation. [10] Cochrane found no consistent effect for fennel in one trial. [8] | Mixed | Small trials |
| Fenugreek | Cochrane: very limited evidence. [8] | Insufficient evidence | One trial |
| Feverfew, black cohosh | Memorial Sloan Kettering: no scientific evidence supports feverfew for painful or heavy periods. [11] NIH: not enough reliable data for black cohosh. [7] | Insufficient evidence | Not applicable |
| PMS, chasteberry | NIH: some research suggests chasteberry might reduce PMS symptoms such as breast pain, but higher-quality evidence is needed; studies were low to moderate quality. [6] The EU committee accepts one specific dry extract for PMS over 3 months, citing one placebo-controlled study of 178 women with improvements in irritability, mood, anger, headache and breast fullness. [5] | Promising but limited | Adult women; specific dry extract [5] |
| Breast pain (cyclic mastalgia), chasteberry | A 2020 meta-analysis of six studies (718 women) favored chasteberry over placebo, though risk of bias was unclear in most studies. [12] | Promising but limited | Women with cyclic breast pain, not PMS overall |
| Heavy bleeding with an IUD | One study suggested benefit; NIH says the evidence is low quality. [6] | Insufficient evidence | One study |
The NHS says supplements and complementary therapies may help PMS but there is not much evidence that they work. [2] For vitamins, see vitamin B6 for PMS.
Frequently asked questions
Does ginger help period pain?
NIH says ginger supplements might reduce cramp severity, and a 2021 meta-analysis found it helped more than placebo, but Cochrane rates the evidence very limited. [4][9][8]
Does chasteberry help PMS?
Some research suggests it may reduce symptoms, and the EU accepts one specific extract, but NIH wants higher-quality evidence. [6][5]
Is chasteberry safe with the birth control pill?
Memorial Sloan Kettering says lab studies suggest it may interfere with birth control pills. [13] Ask a pharmacist.
Can herbs replace painkillers for period pain?
Proper evidence not found that they can. The NHS recommends painkillers like paracetamol or ibuprofen for period pain. [1]
When should I see a doctor?
When pain is severe, periods are heavier or more painful, or pain stops daily activities. [1]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Warning signs first
Period pain is common, but the NHS says to ask for an urgent appointment if pelvic or period pain is severe or worse than usual and painkillers have not helped. [1] See a doctor too if periods become more painful, heavier or irregular, if you have pain during sex or when peeing or pooing, bleeding between periods, or unexplained weight loss. [1] Causes can include endometriosis, adenomyosis, fibroids or infection, which a herb will not treat. [1] If premenstrual symptoms include feeling suicidal, the NHS says to seek emergency help; [2] in the US call or text 988 or call 911. Keep a symptom diary for at least two cycles to bring to an appointment. [2] See period pain and menstrual cycle health, PMS and PMDD and heavy or irregular periods.
Safety
- Hormones and cancer: NIH says chasteberry may not be safe for women with hormone-sensitive conditions such as breast, uterine or ovarian cancer. [6] See herbs and hormone-sensitive conditions.
- Medicines: Memorial Sloan Kettering says lab studies suggest chasteberry may interfere with birth control pills and may interfere with Parkinson's disease medicines and some psychiatric drugs. [13] The NHS says to check with a GP or pharmacist about supplements if you take medicines. [2] See medicine interactions.
- Pregnancy and breastfeeding: NIH says chasteberry may be unsafe. [6] For ginger, NIH says supplements may be safe in pregnancy and little is known for breastfeeding. [4] A person trying to conceive should ask a clinician before using any hormone-active herb. See pregnancy and breastfeeding safety.
- Side effects: chasteberry has been used safely in studies for up to 3 months, with mild nausea, stomach pain, diarrhea, headache or itching; [6] the EU lists severe allergic reactions with face swelling among its side effects, frequency unknown. [5] Ginger can cause abdominal discomfort, heartburn and diarrhea. [4]
- Adults only: the EU says chasteberry medicines are for adult women. [5]
- Surgery, liver, kidney, older adults: not described in the sources we read; tell the surgical team about every herb.
- Quality: see quality testing.
References
- NHS (UK). Period pain. Page last reviewed 18 March 2026. Read 2026-10-23.
- NHS (UK). PMS (premenstrual syndrome). Page last reviewed 18 June 2024. Read 2026-10-23.
- GBIF Backbone Taxonomy, species match service (api.gbif.org/v1/species/match), queried for each scientific name used on this page. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NCCIH, NIH). Ginger. Last updated February 2025. Read 2026-10-23.
- EMA, HMPC. Agnus castus fruit: summary for the public. Read 2026-10-23.
- NCCIH, NIH. Chasteberry. Last updated April 2025. Read 2026-10-23.
- NCCIH, NIH. Black Cohosh. Read 2026-10-23.
- Pattanittum P, et al. Dietary supplements for dysmenorrhoea. Cochrane Database of Systematic Reviews. 2016. Read 2026-10-23.
- Efficacy of ginger in the treatment of primary dysmenorrhea: a systematic review and meta-analysis. Cureus. 2021. Read 2026-10-23.
- Efficacy of herbal medicine (cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials. Journal of International Medical Research. 2020. Read 2026-10-23.
- Memorial Sloan Kettering Cancer Center. Feverfew. Read 2026-10-23.
- Vitex agnus-castus for the treatment of cyclic mastalgia: a systematic review and meta-analysis. Journal of Women's Health. 2020. Read 2026-10-23.
- Memorial Sloan Kettering Cancer Center. Chasteberry. Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.