8 Crucial Supplements To Consider for a Pain-Free Period

I know for a fact all of us have sat on the toilet at some point cursing our uteruses (uteri?) for trying to kill us during our periods. The soul-crushing waves of pain that seem to blindside us every month (even though they shouldn’t) make the average 35 years(!) a woman spends menstruating seem very, very long.

And while technology has gotten very creative with its solutions—e.g. Ovira’s pulse therapy device, Noha—one of the easiest steps we can take to prevent period cramps is to ensure the proper intake of certain vitamins as they’re depleted during different stages of our cycles. (Case in point: I often get anemic around my period because I’m suddenly bleeding for five days, and usually increase my iron intake to combat the accompanying fatigue.)

Below, I’ve listed 8 supplements for periods that any menstruating individual can take to potentially ease some of the hairier symptoms of PMS and beyond.

Important supplements for period pain

Calcium

I feel like all those milk commercials when growing up drilled the importance of calcium into our collective consciousnesses. But besides growing strong bones, calcium can also help alleviate moodiness and fatigue associated with PMS when taken regularly.

Vitamin D

As someone who has felt the negative effects of too little Vitamin D, trust me when I say this one is crucial. Not only does vitamin D supplement the body’s absorption of calcium, thus working in tandem to resolve period symptoms, it can work solo towards improving moodiness associated with PMS too.

Magnesium

While magnesium is often utilized by those having trouble with sleep, for menstruating women it can help with both physical and emotional period symptoms. Magnesium is great for cramps, headaches, and water retention associated with our cycles. Like vitamin D, magnesium works complementary to another supplement, vitamin B6.

Vitamin B6

Vitamin B6 regulates serotonin, the feel-good hormone. That means that as a supplement for period, vitamin B6 can help boost your mood and reduce irritability and anxiety. In tandem with magnesium, vitamin B6 helps to reduce stress, and the resulting cravings, associated with periods.

Dong Quai

Here’s one you may not have heard of: Dong Quai has been used in Eastern medicine for centuries to relieve period pain and relax muscles to prevent cramping. The herb has antispasmodic properties, and can also be used later in life to alleviate symptoms associated with menopause, i.e. hot flashes.

Chasteberry

Also known as Vitex, Chasteberry increases the production of hormones in the second half of your cycle which offset the increase of estrogen that typically causes cramps, bloating, breast tenderness, and mood swings.

Probiotics

This one feels like a bit of a no-brainer. But in case you haven’t been keeping your gut biome in tip-top shape after all those Activia commercials, probiotics can help normalize estrogen levels in the body, which in turn can help with PMS symptoms. So eat your damn yogurt!

Omega 3s

I know the word fat freaks some people out, but you need some of this good fat in your life! The DHA provided by omega-3s has been shown to help with period cramps, and mood stabilization. And for those who practice a vegan lifestyle, algal oil is a vegetarian source of DHA, and is actually the source of the omega-3s found in fish.

Now, as much as I thoroughly believe every single person on this planet—man, woman, or non-binary—is lacking in at least ONE essential vitamin or nutrient, the real root of period pain and symptoms can be complex. Conditions like endometriosis or PCOS complicate resolving menstrual pain, and no one answer is capable of being a cure-all for everyone.

Still, if you’ve been suffering from period pain for too long, try adding a few supplements to your diet! Obviously, consulting with a physician is always a good idea, but considering the pervasive history in the medical field of not believing women and their pain, if you don’t trust them, try a few vitamins at home! Brands like Olly and Care/of have made it super easy to incorporate these supplements with personalized formulas and gummy vitamins (and both can be found at my favorite one-stop shop, Target).

So stop cursing your period, and start feeding the beast. Do you currently take any supplements for period pain and uncomfortable symptoms? Find more self care tips here.