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9 Ways To Have A Better Period

June 12, 2024

A woman with flowers, hot water bottle, and herbal tea, representing comfort and relief during menstruation.

Do you experience heavy or uncomfortable cramping, headaches or migraines, bloating and digestive issues, crippling fatigue, intense moodiness or nausea before or during your period? If so, you're not alone. Many people face these challenges every month. Fortunately, there are several natural ways to alleviate these symptoms and make your period more manageable. Here are 9 ways to have a better period.

Key Takeaways

  • Staying hydrated by drinking plenty of water can help reduce period pain and bloating.
  • Herbal teas like raspberry leaf and nettle leaf can replenish lost nutrients and tone the uterus.
  • Ginger is effective at lowering inflammation and optimizing digestion, which can ease period symptoms.
  • Vitamin D, Omega-3, and Vitamin E supplements can help reduce inflammation and menstrual pain.
  • Magnesium is beneficial for muscle relaxation and can alleviate cramps and other period-related discomforts.

1. Water

A refreshing glass of water with lemon, promoting hydration for a better period.

Hydration is vital for your overall health and may help you feel less period pain. In one study with 140 women, half increased their water intake, while the other half didn’t. The women who drank more water used fewer pain killers and reported less severe cramps than the group that didn’t change their water intake.

If you're looking for ways to increase your fluid intake, try:

  • Drinking a glass of water after you get up
  • Flavoring water with fruit, herbs, or spices

And remember that water isn’t the only way to hydrate; coffee, tea, dairy or plant-based milks, soup, and juicy fruits like oranges all count toward your fluid intake. Staying hydrated won't curb your cramping directly, but it can help with bloating, which makes cramps feel worse.

2. Herbal Teas

Anti-Inflammatory Properties

Certain types of herbal tea have anti-inflammatory properties that can reduce bloating and inflammation. Drinking cinnamon, lemon, dandelion, and hibiscus teas can help with bloating.

Antispasmodic Compounds

Herbal teas contain antispasmodic compounds that can reduce the muscle spasms in the uterus that cause cramping. Raspberry leaf, chamomile, thyme, and oolong teas can help relieve menstrual cramps.

Dual Benefits

Ginger, peppermint, and green teas can help with both bloating and cramping. Additionally, these herbal teas can have other benefits, such as stress relief and improving sleep quality.

Nutrient Replenishment

Raspberry and nettle leaf teas work to replenish lost nutrients and tone the uterus. Ginger tea can lower inflammation and optimize digestion.

Practical Recommendations

Experts recommend drinking a variety of herbal teas to address different symptoms. For example:

  • Raspberry Leaf: Helps with cramping and replenishes iron.
  • Nettle: Supports blood loss and remineralizes the body.
  • Cramp Bark: Relieves cramping associated with menses.
  • Turmeric & Ginger: Highly anti-inflammatory, supporting the digestive system and helping with menstrual cramps.

For additional comfort, consider using period underwear to manage menstrual flow effectively.

3. Ginger

Benefits of Ginger

Ginger is often used as a home remedy for treating irregular periods, although there is no scientific evidence to support this claim. However, ginger has been found to have other benefits related to menstruation, primarily in relieving pain. A 2014 clinical study of 92 women with heavy menstrual bleeding showed that daily ginger supplements might help reduce the amount of blood lost during menstruation. Additionally, research from 2014 found that taking ginger for 7 days before a period relieved mood, physical, and behavioral symptoms of premenstrual syndrome (PMS).

Dosage and Administration

Taking 750 to 2,000 mg of ginger powder during the first 3 or 4 days of your period has been shown to be an effective treatment for painful periods. A 2018 clinical trial demonstrated that 200 mg of ginger every six hours is effective in relieving pain in those with primary dysmenorrhea.


Although ginger is often used as a home remedy for irregular periods, there is no scientific evidence to support this. However, it has been found to help relieve PMS symptoms and reduce menstrual pain. For those looking for additional comfort during their period, consider using period underwear to stay comfortable and dry.

4. Raspberry Leaf

Benefits of Raspberry Leaf

Raspberry leaf tea is renowned for its potential to alleviate menstrual cramps and support overall uterine health. Rich in vitamins and minerals, it can help replenish nutrients lost during menstruation. Additionally, it contains fragarine, a compound known to tone and relax the uterine muscles, which can reduce cramping.

How to Use Raspberry Leaf

To harness the benefits of raspberry leaf, it is commonly consumed as a tea or infusion. Simply steep one to two teaspoons of dried raspberry leaves in hot water for 10-15 minutes. It is advisable to drink this tea two to three times a day during your period.

Additional Tips

For optimal comfort during menstruation, consider using period underwear for women. This can provide added protection and peace of mind. Combining the use of raspberry leaf tea with other supportive practices, such as staying hydrated and maintaining a balanced diet, can further enhance menstrual health.

5. Nettle Leaf

A cup of nettle leaf tea with fresh nettle leaves on a wooden table, promoting natural menstrual health remedies.

Nettle leaf is a powerful herb that can significantly improve menstrual health. It is rich in iron and other essential minerals, making it an excellent choice for replenishing the body during menstruation. Drinking nettle tea or infusion can help support blood loss and remineralize the body. This can be particularly beneficial for those who experience heavy periods.

Benefits of Nettle Leaf

  • Rich in Iron: Helps in replenishing iron levels in the body, which is crucial during menstruation.
  • Supports Blood Loss: Aids in managing blood loss and maintaining overall health.
  • Remineralizes the Body: Provides essential minerals that the body needs during the menstrual cycle.

How to Use Nettle Leaf

  1. Nettle Tea: Steep dried nettle leaves in hot water for 10-15 minutes. Drink 1-2 cups daily during your period.
  2. Nettle Infusion: Soak a larger quantity of dried nettle leaves in cold water overnight. Strain and drink throughout the day.
  3. Supplements: Nettle leaf supplements are available in capsule form for those who prefer not to drink tea.

For additional comfort during your period, consider using period underwear, which has been recognized as the New York Times's Top pick Period underwear for women.

6. Vitamin D

Importance of Vitamin D

Vitamin D plays a crucial role in maintaining overall health, including menstrual health. Low levels of vitamin D have been linked to irregular periods. A study published in 2015 suggested that taking vitamin D may help regulate menstruation. Additionally, a 2014 study found it effective in treating menstrual irregularity in individuals with Polycystic Ovary Syndrome (PCOS).

Sources of Vitamin D

Vitamin D can be obtained from various sources:

  • Sun exposure
  • Foods such as milk, dairy products, and cereals
  • Supplements

When using a supplement, follow the instructions on the packaging and only buy supplements from reputable sources. It is advisable to consult with a healthcare provider before adding any new vitamins or supplements to your diet.

Benefits of Vitamin D

Taking a daily vitamin D supplement can help regulate the menstrual cycle. It may also reduce the risk of period irregularity. B vitamins, in conjunction with vitamin D, may help reduce PMS symptoms and regulate menstrual cycles.

For additional comfort during your period, consider using period underwear.

7. Omega-3

Woman holding fish oil supplement bottle with omega-3 rich foods like salmon and walnuts around her.

Benefits of Omega-3

Omega-3 fatty acids are known for their antioxidant and anti-inflammatory properties, which can help reduce muscle cramps during menstruation. In one small study, women who took omega-3 supplements experienced less period pain and used fewer over-the-counter painkillers. The combination of omega-3 and vitamin E supplements may be particularly beneficial for relieving period pain.

Sources of Omega-3

  • Salmon
  • Walnuts
  • Avocado
  • Pumpkin seeds
  • Flaxseeds

Practical Tips

Incorporating omega-3-rich foods into your diet can be a natural way to alleviate period discomfort. While no specific evidence suggests that throwing some oil-drizzled anchovies into your lunch would have the same effect, eating foods rich in omega-3s and vitamin E is great for your overall health. For additional comfort during your period, consider using period underwear.


Omega-3 fatty acids offer a natural way to reduce period pain and improve overall menstrual health. Including these nutrients in your diet can be a simple yet effective strategy for a better period experience.

8. Vitamin E

Woman holding Vitamin E supplements, smiling and looking content, promoting better periods through vitamins.

Vitamin E is a powerful antioxidant that can help alleviate menstrual discomfort. Research indicates that Vitamin E supplements may reduce the severity of period pain, especially when combined with omega-3 fatty acids. This combination has been shown to be particularly effective in managing primary dysmenorrhea, a common cause of menstrual pain.

Benefits of Vitamin E

Vitamin E offers several benefits for menstrual health:

  • Reduces menstrual cramps
  • Alleviates breast tenderness
  • Supports overall reproductive health

Sources of Vitamin E

Incorporating Vitamin E into your diet can be simple. Some excellent sources include:

  • Plant oils (such as sunflower and safflower oil)
  • Nuts and seeds
  • Green leafy vegetables

How to Use Vitamin E

For those looking to supplement, it is advisable to consult a healthcare provider for the appropriate dosage. Additionally, combining Vitamin E with omega-3 supplements can enhance its effectiveness. 


In summary, Vitamin E is a valuable nutrient for managing menstrual symptoms. Its antioxidant properties, combined with its ability to reduce pain and discomfort, make it a beneficial addition to any menstrual health regimen.

9. Magnesium

Magnesium is a vital mineral that can significantly improve menstrual health. It plays a crucial role in regulating our hormones and reducing various symptoms associated with premenstrual syndrome. For those experiencing menstrual cramps, magnesium can be particularly beneficial. Magnesium glycinate is recommended for supporting sleep and diminishing menstrual cramps, while magnesium citrate can aid in elimination. Additionally, magnesium oil can be applied topically to the belly to help ease cramps.

How Magnesium Impacts Hormonal Health & PMS

Magnesium plays a crucial role in regulating our hormones and reducing various symptoms associated with premenstrual syndrome. Learn more in our article.

Dietary Sources of Magnesium

Incorporating magnesium-rich foods into your diet can be an effective way to manage menstrual symptoms. Foods such as oats, nuts, seeds, and leafy green vegetables are excellent sources of magnesium. Most milks, including many plant-based ones, also contain magnesium.

Supplementing with Magnesium

For those who find it challenging to get enough magnesium through diet alone, supplements can be a viable option. It is advisable to consult with a healthcare provider before starting any new supplement regimen. Magnesium supplements are available in various forms, including capsules and oils. For best results, take supplements every day, not just during your period.

Additional Benefits of Magnesium

Beyond menstrual health, magnesium offers several other health benefits. It supports overall energy levels, aids in muscle function, and helps maintain a healthy immune system. Incorporating magnesium into your daily routine can contribute to overall well-being.


In conclusion, managing menstrual health effectively requires a multifaceted approach that encompasses lifestyle adjustments, dietary considerations, and the incorporation of beneficial practices such as hydration and the use of supplements. By understanding and implementing these nine strategies, individuals can significantly alleviate the discomfort and challenges associated with menstruation. It is essential to recognize that each person's experience is unique, and therefore, a personalized approach to menstrual health is paramount. Continued research and open discussions about menstrual health will further empower individuals to make informed decisions and improve their overall well-being.

Frequently Asked Questions

How can drinking water improve my period?

Staying hydrated can help reduce bloating and cramping during your period. It can also alleviate headaches and improve your overall energy levels.

What are the benefits of herbal teas during menstruation?

Herbal teas like ginger, raspberry leaf, and nettle leaf can help reduce inflammation, replenish lost nutrients, and alleviate digestive issues.

How does ginger help with period symptoms?

Ginger has anti-inflammatory properties that can help reduce menstrual pain and improve digestion, making it a great addition to your diet during your period.

Why is vitamin D important for menstrual health?

Vitamin D helps your body absorb calcium and reduce inflammation, which can alleviate menstrual pain and improve overall menstrual health.

What role do omega-3 fatty acids play in reducing period pain?

Omega-3 fatty acids have anti-inflammatory properties that can help reduce menstrual pain and improve mood stability during your period.

Can magnesium supplements help with period symptoms?

Yes, magnesium can help reduce muscle tension and cramps, making it beneficial for alleviating menstrual pain.

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