Painful menstruation: causes, relief, and natural support

26.8.2025

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Painful menstruation: causes, relief, and natural support

Menstrual pain and other unpleasant symptoms, such as painful and tender breasts or irritability, are unfortunately common, but they should not be considered a normal part of a healthy menstrual cycle. Many women perceive them as a natural part of the cycle, but recurring, intense pain may indicate hormonal imbalance, inflammation, or more serious conditions such as endometriosis.

What will you learn in this article?

What is painful menstruation and how does it manifest
What are the most common causes of painful menstruation
How to naturally relieve menstrual pain
Adjusting dietary habits and lifestyle
When to pay attention and seek medical help
Key takeaways from this article

What is painful menstruation and how does it manifest

Painful menstruation (also known as dysmenorrhea) is among the most common gynecological issues, affecting more than 50% of women of reproductive age. From a holistic perspective, menstrual pain is seen as a signal of imbalance in the body, which may relate to the hormonal system, inflammation, energy stagnation, or lack of essential nutrients — often deficiencies in zinc, magnesium, omega-3 fatty acids, vitamins B1 and B6, vitamin D3, vitamin E, or iron.

If the pain is not accompanied by other gynecological conditions, it is referred to as primary dysmenorrhea. Secondary dysmenorrhea, on the other hand, usually appears after several years of menstruation and is a symptom of certain gynecological disorders, such as fibroids or endometriosis.

Typical symptoms of primary dysmenorrhea appear 1–2 days before menstruation or at its onset and can last 1 to 3 days. These typically include:

Cramping pain in the lower abdomen (often radiating to the back or thighs)
Dull pressure or a feeling of heaviness in the pelvic area
Headache, nausea, diarrhea, or constipation
Fatigue/exhaustion, emotional sensitivity, irritability
Insomnia
Sometimes also chills, breast pain, or joint pain

What are the most common causes of painful menstruation

The most common causes of discomfort during menstruation include:

Increased production of prostaglandins (inflammatory hormones) – these stimulate uterine contractions to shed the lining and are beneficial in moderate amounts. In excess, however, they cause pain and excessive inflammation. This is often linked to nutrient deficiencies such as zinc or omega-3 fatty acids, or an excess of pro-inflammatory foods in the diet.
Hormonal imbalance – caused by low levels of progesterone or, conversely, high levels of estrogen, known as estrogen dominance.
Endometriosis, fibroids, cysts – these are specific medical conditions and structural causes that may require medical treatment. Endometriosis, in particular, is often linked to a chronic inflammatory response in the body.
Inflammation in the pelvic area – painful problems may also be caused by hidden and chronic infections.
Stress – elevated cortisol levels reduce progesterone, destabilize blood sugar, and promote insulin resistance, all of which can worsen hormonal balance and contribute to painful menstruation.
Poor diet with excess processed foods and simple sugars – leading to increased inflammation in the body.
Lack of sleep and exercise – reducing overall resilience of the body, increasing pain sensitivity, and impairing blood circulation.

Most of these causes, however, can be addressed by improving diet, lifestyle, and correcting nutritional deficiencies.

How to Naturally Relieve Menstrual Pain

Nutraceuticals

Magnesium – preferably in the form of magnesium bisglycinate, which helps relax muscles and relieve cramps.
Magnesium supplementation also reduces other unpleasant symptoms women may experience during menstruation, such as headaches, back and lower abdominal pain, fatigue, and anxiety.
Some studies also highlight the synergistic effect between magnesium and calcium supplementation in reducing pain. Adequate magnesium levels may also lower levels of inflammatory prostaglandin F2-alpha (PGF2α). Its supplementation thus helps regulate the body’s inflammatory response.

Omega-3 fatty acids – reduce the production of pro-inflammatory prostaglandins, thereby lowering both the severity and duration of menstrual discomfort. Omega-3s act similarly to non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, which many women rely on for painful periods. However, long-term use of “pink pills” may cause a range of side effects. Any quality omega-3 supplementation is beneficial, but in this case, we particularly recommend phospholipid forms from krill oil. Thanks to a higher EPA-to-DHA ratio, they act more effectively against inflammation and are more easily incorporated into cell membranes. They thus have enormous potential in the prevention of dysmenorrhea. Women who also experience excessively heavy menstrual bleeding should avoid high doses over 2 g.
B vitamins – support hormonal balance (especially B6 and B1).
Both vitamin B1 (thiamine) and vitamin B6 (pyridoxine) help reduce the psychological and physical symptoms of dysmenorrhea, such as cramps, anxiety, and restlessness.
Thiamine participates in numerous pathways affecting carbohydrate and protein metabolism. Adequate levels are therefore important for healthy neuromuscular and nervous system function, which can improve psychological comfort during menstruation.
Vitamin B6 also modulates levels of pro-inflammatory prostaglandins, helping to reduce painful symptoms during menstruation. It is recommended to supplement in therapeutic doses of 20–30 mg/day, ideally with breakfast or lunch (at higher doses B6 can be stimulating, which is not ideal before sleep). The synergy between magnesium absorption and vitamin B6 plays a significant role here (vitamin B6 helps magnesium enter cells). In addition, vitamin B6 is involved in several metabolic pathways influencing neurotransmitters such as GABA and serotonin, which are essential for mood regulation and calming.

Zinc – studies show that even small amounts of zinc may help reduce menstrual pain through its anti-inflammatory activity and antioxidant capacity. It also supports microcirculation, which can improve blood flow. For long-term relief, we recommend supplementing zinc in lower doses regularly. For acute pain, higher doses of 15–45 mg can be taken short-term, starting 3 days before menstruation and continuing through the first days of the period.
Large meta-analyses show that improvements may appear after 8+ weeks of supplementation. However, many women’s health experts point out that improvements may only be noticeable after three cycles, as this is also related to follicle (egg) health and development.

Vitamin D3 – adequate blood levels of vitamin D and its supplementation have been shown to reduce dysmenorrhea symptoms such as pain, cramps, headaches, and even brain fog. Vitamin D plays a key role in immune modulation and reducing the inflammatory environment in the body. We therefore recommend regular blood testing of vitamin D levels and maintaining them within the optimal range of 100–150 nmol/L.

Vitamin E – helps relieve menstrual discomfort and pain thanks to its anti-inflammatory and antioxidant functions. Several studies used therapeutic doses of 400 IU twice daily, starting two days before the expected period and continuing for three days during menstruation.
Adequate vitamin E reduces the amount of pro-inflammatory prostaglandins by protecting cell lipids, preventing their oxidation, and inhibiting the release of large amounts of arachidonic acid.
Vitamin E in its full-spectrum form is found in the supplement ProLife. This product contains vitamin E not only in the form of tocopherols but also rare tocotrienols, which show stronger antioxidant activity compared to tocopherols alone.

Iron (in cases of proven deficiency). Although direct studies on iron supplementation for reducing dysmenorrhea pain are not as common as those on other nutrients, research suggests a link between low hemoglobin (Hb) and ferritin levels—often caused by iron-deficiency anemia—and increased intensity of menstrual pain. We therefore recommend having a full iron panel measured individually and, based on the results, focusing on supplementation—ideally in the form of iron bisglycinate.
Iron levels influence oxygen transport in the body, and a lack of oxygen may be associated with reduced blood flow in the pelvic area and subsequent menstrual pain.

Natural compounds that reduce inflammatory prostaglandins:

Turmeric and ginger – have anti-inflammatory properties and support blood circulation (though they are not recommended in cases of excessively heavy menstrual bleeding). The main active components of turmeric are curcuminoids, which can only be obtained in effective amounts through dietary supplements—not from the common root powder used as a spice. In turmeric, the differences in active compound content and their bioavailability play a crucial role.
Ginger can be used only during menstruation, while curcumin is recommended for longer-term supplementation.
Boswellia – the resin from the frankincense tree, which is also very effective in regulating inflammation and pain.

Adjusting Dietary Habits and Lifestyle

The standard Western diet is often characterized by an excess of pro-inflammatory and highly processed foods with low nutritional value and few micronutrients. An anti-inflammatory diet plays a crucial role in menstrual cycle health and its symptoms. This includes actively increasing the intake of anti-inflammatory foods, usually rich in omega-3 fatty acids, antioxidants, and other nutrients. Examples include fatty fish, flax seeds, chia seeds, a variety of colorful fruits (especially wild berries), and dark leafy green vegetables.

Supporting women’s hormonal health is also important in relation to dysmenorrhea by promoting proper liver and gut function, which are responsible for detoxifying excess estrogen from the body. Excess estrogen can be one of the causes of unpleasant menstrual symptoms.

Key dietary principles that support a healthy menstrual cycle:

Limit alcohol, caffeine, and sugar – these substances increase inflammation.
Avoid processed foods high in pro-inflammatory omega-6 fatty acids
Emphasize adequate protein intake in the diet
Adequate fiber
Include sufficient prebiotic and probiotic foods (kimchi, fermented vegetables)
Include cruciferous (sulfur-rich) vegetables such as broccoli, cauliflower, arugula, and kale, which support liver detoxification
Adequate red meat and organ meats, which are sources of iron, zinc, and other essential micronutrients
Focus on proper hydration (clean filtered water, teas, or herbal infusions)

These measures may also help:

Heat compresses on the lower abdomen
Light exercise or yoga – relieves tension and improves blood circulation.
Quality sleep and structured rest!!!

When to Pay Attention and Seek Professional Help

Pain lasts more than 3 days and does not respond to standard support measures
Pain prevents normal functioning (absence from work, school).
Pain worsens with each cycle.
Additional symptoms appear – heavy bleeding, pain during intercourse, fatigue, difficulty conceiving.

Key Takeaways from this Article

Painful menstruation should not be overlooked or considered a “normal tax” of the female cycle. With proper nutrition, lifestyle, and appropriate supplementation, many women can experience significant relief. If symptoms persist or worsen, it is important to seek professional help.

The main causes of painful menstruation include increased prostaglandins, hormonal imbalance, stress, inflammation, poor diet, and nutrient deficiencies.
Significant relief can be achieved through supplementation with nutraceuticals such as magnesium, omega-3s, vitamins B6, B1, D3, E, zinc, and, if necessary, iron.
Anti-inflammatory herbs and foods also help (ginger, turmeric, boswellia, leafy greens, fermented foods, adequate protein).
Healthy liver and gut function are key to good hormonal balance.
Lifestyle plays a major role—quality sleep, light exercise, stress reduction, and avoiding inflammatory foods can bring significant relief.