How these five ingredients can naturally alleviate period pain

Paracetamol be gone. 

Period cramps affect menstruating women to varying degrees. But if you haven’t been stuck in a foetal position on your bed, clutching your abdomen like the spirit of the antichrist has manifested within you, you don’t feel my pain – quite literally.  

For me, the solution is straightforward. I reach for a trusty Panadol (or two or three) until my senses are dull enough for me to unfurl from my doubled-over state. But according to Kate Everitt and Julie Moulder, founders of Australian period supplement company The Fix, there’s a fatal flaw in my self-medication. 

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“Taking paracetamol type products… [isn’t] treating your symptoms with a product specifically formulated for menstrual cycles,” they tell me. “No one’s stomach lining should be required to cope with that every month.”

Instead, The Fix promotes the use of naturally derived ingredients, which have properties directly related to treating menstrual symptoms. The term ‘natural’ means something slightly different to everyone. Georgia Borowski, a naturopath at Women’s Health Melbourne, defines it as “anything that comes from a plant or vegetable base… and things that come from animal products as well”. Essentially, it’s anything that is not synthetic. 

With this in mind, I spoke to Kate and Julie from The Fix and Georgia about the natural ingredients you can incorporate into your diet to ease your uterine muscles when cramps start acting up.

The super ingredients 

Magnesium

For those of us who only know magnesium as a shiny metal on the periodic table, I should clarify that magnesium is also a nutrient. It’s essential for healthy muscles, nerves and bones and it’s a ‘superhero’ for menstrual cramping. 

According to The Fix, magnesium is a proven smooth muscle relaxant and has been used by athletes in sports recovery and to relieve muscle cramping for years. If you’re thinking of trying this magic ingredient, Georgia recommends opting for magnesium powder over the usual tablet supplements.

“I think that it’s easier for the body to break down a powder… it’s not like with a lot of tablets, [that] can have binders and things in them that make it hard to digest.” Magnesium powder dissolves easily in water and there’s no need to worry about a weird metallic taste either because most powders come in a range of fruity flavours. 

Cramp bark

As the name suggests, this herb is famous for its cramp-relieving properties. For hundreds of years cramp bark (or viburnum opulus) has been used in traditional medicine to ease period pain and treat premenstrual syndrome. In fact, The Fix says “it’s one of the few herbs that’s core focus is to alleviate menstrual cramping”.  

Cramp bark works because it’s an ‘antispasmodic’, which means it relieves involuntary muscle spasms. Georgia says that cramp back can come in a variety of forms, depending on the manufacturer. Some manufacturers may provide it in a herb or tea form, while others might sell it as a tincture or tablet, as The Fix does. 

Turmeric

Anyone who grew up with a love of Indian cuisine is well aware of turmeric’s distinct earthy flavour, but it has some incredible medicinal advantages too. According to Georgia, turmeric is known for its anti-inflammatory and antioxidant properties. 

The active ingredient in turmeric is curcumin, a natural anti-inflammatory compound. For context, painkillers such as ibuprofen and paracetamol are also anti-inflammatories. These compounds act on your body by blocking prostaglandins, which cause painful uterine contractions.   

It may be tempting to meet your daily turmeric intake with a delicious curry or stew, but unfortunately, your body doesn’t absorb turmeric very well from food. It may be better to opt for a supplement, like curcumin capsules, instead.

Omega-3

Omega-3s are a family of fatty acids that play an important part in regular bodily processes. We don’t naturally produce omega-3s, so we absorb them from our diets. 

Similar to turmeric, having a diet rich in omega-3s is associated with lower levels of inflammation, which can assist in alleviating menstrual cramps. “​​It’s reducing the intensity of those cramps… and we do that by lessening the inflammation and omega 3s are known to help reduce inflammation,” Georgia explains. 

Some studies even suggest that omega-3 works better than ibuprofen in treating severe period pains. To maintain an omega-3-rich diet, Georgia recommends having fish or seafood at least twice a week. But if you’re a plant-based girlie, vegan omega-3 oil capsules are also an option. 

Ginkgo biloba

Ginkgo biloba is one of the oldest living tree species. According to The Fix, ginkgo extract is known to reduce the severity of a variety of period symptoms beyond menstrual cramps, including breast pain and tenderness. 

Ginkgo has a natural ability to strengthen blood vessels, increasing blood flow to organs. “It’s a circulatory herb and helps to improve blood flow, [which] can help relax muscles,” Georgia says. Despite its exotic name, ginkgo can be found at your local chemist in the form of tablet supplements. Ginkgo leaves are also commonly made into herbal teas. 

But there’s more to it

When it comes to going au naturel, there’s always more going on behind the scenes. If you’re keen on taking a natural approach to your reproductive health, Georgia emphasises looking beyond the three to seven days of your period and thinking about your whole month. 

“You’re not just looking at… while I’m having my period I need to do A, B, C, D, but rather looking at your lifestyle and health all the time,” she explains. “That’s how you’re going to have the greatest impact on your body.”

She recommends adopting an anti-inflammatory diet, focused on whole grains, fresh fruit and veggies, nuts and seeds and animal products which aren’t heavily processed. This will reduce the likelihood of “detrimental effects” on your gut health.  

Gut health is paramount and critical to the absorption of all the super nutrients listed above. “Your whole body relies on your gut health, in order to be healthy and to be able to assimilate and absorb the nutrients that you’re eating,” explains Georgia.

Disclaimer: Supplements are regulated by the Therapeutic Goods Administration, so make sure you’re checking for TGA approval on any supplement you buy. For more on relieving your monthly period pains, head here.