Primary dysmenorrhea refers to severe menstrual pain without any underlying pathology, affecting many women worldwide. How can dietary supplements, herbs, vitamins, and minerals help us manage it naturally?

Natural Supplements and Herbs for Primary Dysmenorrhea

Numerous clinical studies have investigated the effects of herbal extracts on primary dysmenorrhea. Some herbs that appear to have a positive impact include:

• Fenugreek (Trigonella foenum-graecum): Proven to be effective in reducing pain according to clinical trials.
• Ginger (Zingiber officinale): Has anti-inflammatory properties and helps alleviate pain intensity.
• Valerian (Valeriana officinalis): Known for its calming effects, it has been shown to reduce pain and muscle cramps.
• Zataria (Zataria multiflora): A herb with antispasmodic and antioxidant properties.
• Fish oil: A dietary supplement rich in omega-3 fatty acids, which has been found to be effective either alone or in combination with vitamin B1.

Other herbal supplements, such as chamomile, cinnamon, guava, and dill, have shown mixed results. Therefore, further research is needed to confirm their effectiveness.

Vitamins and Minerals for Primary Dysmenorrhea

Scientific literature has also examined the impact of various vitamins and minerals on dysmenorrhea management. Specifically:

• Vitamin B1 (Thiamine): Studies indicate that taking 100 mg daily for 90 days led to significant pain reduction, with an improvement rate of up to 88% in some cases.
• Vitamin E: Doses of 200–500 IU per day for two months reduced pain intensity and symptom duration.
• Vitamin D: Deficiency in vitamin D has been linked to more severe dysmenorrhea. Supplements, especially in women with low levels, have shown significant pain reduction.
• Calcium: A clinical trial found that taking 1000 mg of calcium daily from the 15th day of the cycle until the end of menstruation helped alleviate symptoms.
• Magnesium: While no precise dosage has been established, studies suggest that magnesium can be more effective than a placebo in reducing menstrual pain.

High-Salt Foods Worsen Dysmenorrhea!

Consuming excessive salt (more than 6 grams per day) has been associated with increased menstrual pain.

These are just a few insights into how we can manage dysmenorrhea naturally. Search for the keyword "dysmenorrhea" on our blog to find more articles on the connection between primary dysmenorrhea and nutrition, based on my undergraduate research at Harokopio University. My thesis is the first study in Greece to explore the link between primary dysmenorrhea and dietary habits!

Need help with your diet in relation to a gynecological issue? Contact us here.

References

Harokopion University, Faculty of Health Sciences and Education, Department of Dietetics-Nutrition, Magdalinou A. "Study of the relationship between dietary habits and primary dysmenorrhea in a sample of young women". [Thesis]. Athens: Harokopion University, 2019.