Back to Menstrual Cramps
ingestible · for menstrual cramps
Ginger Supplementation
Moderate evidence$5-20
How to use
Take 250mg ginger extract 4 times daily (1g total) for the first 3 days of your period. Or drink 2-3 cups of fresh ginger tea daily.
How it works
Ginger inhibits prostaglandin and leukotriene synthesis, reducing the uterine contractions that cause cramps. An RCT found ginger as effective as mefenamic acid and ibuprofen for dysmenorrhea pain.
Where to buy
Grocery stores (fresh root) or supplement retailers (Gaia Herbs, Jarrow). Capsules provide more standardized dosing than tea.
Typical cost: $5-20
Safety notes
Limit to 4g per day including dietary sources. May interact with blood thinners. Can cause mild GI upset if taken on an empty stomach.