ingestible · for menstrual cramps
Ginger Supplementation
Reviewed by the Nimbera editorial team · Last updated May 2026
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.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Journal of Alternative and Complementary Medicine (RCT)This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.