Teas That Alleviate PMS Symptoms

14 min read
Herbal teas commonly discussed for PMS symptoms

Can a cup of tea help with PMS?

It can certainly be comforting, but no tea has been shown to reliably relieve premenstrual syndrome (PMS).

Chamomile has been studied for PMS and ginger has been studied for period cramps, but much of the research has used extracts, capsules, powders or other concentrated preparations rather than the tea you brew at home.

That doesn't mean you can't enjoy herbal tea as part of your routine. It just helps to separate what feels soothing from what has actually been shown to treat symptoms.

Here's what the research says about some of the teas commonly recommended for PMS and period pain, plus a few things worth knowing about safety.

Key takeaways

  • No tea has been proven to reliably relieve PMS.
  • Chamomile has some promising research for PMS, but studies have used different preparations and doses.
  • Ginger has promising evidence for primary period pain, although most studies haven't simply tested a cup of ginger tea.
  • Evidence for peppermint, cinnamon, turmeric, raspberry leaf and fennel tea is limited or mixed.
  • Green tea isn't an established PMS treatment and contains caffeine.
  • Herbal doesn't automatically mean risk-free. Medicines, allergies, pregnancy and individual health conditions can matter.

On this page

Can tea help with PMS?

Tea can be a pleasant way to stay hydrated, warm up or take a few minutes for yourself when PMS symptoms are bothering you.

But there isn't good evidence that any particular tea reliably treats PMS.

Premenstrual syndrome describes physical and emotional symptoms that occur before a period and usually improve after menstruation begins.

Symptoms can include bloating, breast tenderness, headaches, tiredness, food cravings, irritability, anxiety and mood changes.

Research into herbs and PMS does exist, but there's an important catch: many studies have tested capsules, extracts, powders, oils or other concentrated products rather than a normal brewed tea.

A positive study involving 1,000 mg of a powdered herb, for example, doesn't prove that steeping a tea bag in hot water will produce the same result.

Which teas are worth considering?

If you enjoy herbal tea, there are plenty of options. Choose one because you like the taste and how it makes you feel rather than expecting it to work like medicine.

Chamomile tea

Chamomile is naturally caffeine-free and is a popular evening drink.

It has also been studied specifically for PMS.

A 2019 systematic review identified 27 studies and included eight randomised controlled trials. The studies used several forms of chamomile, including tea, capsules, extracts and oil, at different doses.

The review reported improvements in PMS symptoms, but the wide variation in preparations means it can't tell us whether an ordinary cup of chamomile tea will provide the same benefit.

The US National Center for Complementary and Integrative Health also notes that, across the many conditions chamomile is promoted for, reliable evidence remains limited.

If you enjoy chamomile, think of it as a relaxing drink with some interesting but still uncertain PMS research behind it.

Ginger tea

Ginger has some of the better research among herbs used for menstrual pain.

A 2024 systematic review and meta-analysis found that ginger reduced the intensity and duration of primary dysmenorrhoea, which is period pain without another underlying pelvic condition.

However, the studies varied considerably and used specific ginger preparations and doses. Safety information was also not consistently reported.

Earlier trials commonly used around 750 to 2,000 mg of ginger powder per day during the first few days of menstruation.

That's different from steeping fresh ginger or a ginger tea bag in hot water.

A cup of ginger tea can still be warming and enjoyable, but we can't assume it provides the same dose or effect as the preparations used in clinical trials.

The research also relates mainly to period cramps rather than the broader emotional and physical symptoms of PMS.

For other options, read our guide to period pain remedies.

Peppermint tea

Peppermint tea is naturally caffeine-free when it's made only from peppermint leaves.

It's commonly recommended online for bloating and cramps, but there isn't good evidence that peppermint tea reliably treats PMS or menstrual pain.

If you enjoy peppermint, there's no problem treating it as a refreshing drink rather than a PMS remedy.

Some people find peppermint worsens reflux or heartburn, so it may not suit everyone.

If bloating is your main concern, see our guide to managing period bloating.

Cinnamon tea

Cinnamon has been investigated for primary period pain, but the results aren't consistent.

A 2020 meta-analysis found reductions in pain with cinnamon preparations compared with placebo, while another review found no significant benefit for cinnamon.

Importantly, these studies don't establish that cinnamon tea treats PMS or menstrual cramps.

If you enjoy cinnamon tea, drink it for the flavour rather than relying on it for pain relief.

Cassia cinnamon also contains considerably more coumarin than Ceylon cinnamon, so very high or frequent intakes of cassia cinnamon aren't a good idea.

Turmeric tea

Turmeric contains curcumin, which has been widely studied for its biological effects.

Research involving curcumin supplements or concentrated preparations doesn't establish that turmeric tea relieves PMS.

There's also an important distinction between using turmeric as food and taking high-dose supplements.

The Therapeutic Goods Administration has warned that medicines and herbal supplements containing turmeric or curcumin can cause liver injury in rare cases, particularly in medicinal or high-bioavailability formulations.

The TGA says this risk doesn't appear to apply to turmeric consumed in typical dietary amounts.

So if you enjoy turmeric tea, that's quite different from assuming you need a concentrated curcumin supplement for PMS.

Raspberry leaf tea

Raspberry leaf has a long history of traditional use in reproductive health.

You'll sometimes see claims that it “tones the uterus”, reduces cramps or improves PMS.

Good clinical evidence supporting those claims is lacking.

Most published research into raspberry leaf relates to pregnancy rather than PMS, and traditional use doesn't establish effectiveness.

If you're pregnant or could be pregnant, ask your midwife, pharmacist or doctor before using raspberry leaf medicinally.

Green tea

Green tea is made from tea leaves rather than being a herbal infusion, and it naturally contains caffeine.

It contains plant compounds including polyphenols, but that doesn't make it a proven PMS treatment.

Caffeine affects people differently. If you notice that caffeine makes premenstrual anxiety, restlessness or sleep problems worse, you might prefer a lower-caffeine or caffeine-free drink during that part of your cycle.

Green and black tea can also reduce the absorption of non-haem iron from a meal.

If you have heavy periods, low iron or iron-deficiency anaemia, consider having tea between meals rather than routinely drinking it with iron-rich meals.

Fennel tea

Fennel is traditionally used for digestive discomfort and has also been researched for period pain.

A systematic review of fennel for primary dysmenorrhoea included preparations such as capsules, oils and pills rather than ordinary fennel tea.

That means we can't assume fennel tea will have the same effect.

There's also limited information about medicinal use of fennel during pregnancy and breastfeeding, so seek advice if this applies to you.

What does the research tell us?

The research into herbs and menstrual symptoms is interesting, but it's easy to make it sound stronger than it really is.

Different studies use different extracts, doses, preparations, symptom definitions and comparison groups. Many are also relatively small.

A 2022 systematic review and meta-analysis of herbal medicines and nutritional supplements for PMS found that some products showed promising results, but there was substantial variation between studies.

Most importantly for this article, the interventions weren't necessarily cups of tea.

Tea What the research suggests Practical takeaway
Chamomile Some promising PMS research using tea, capsules, extracts and oil. Fine to enjoy, but an ordinary cup isn't a proven PMS treatment.
Ginger Promising evidence for primary period pain using oral ginger preparations. May be worth enjoying, but ginger tea hasn't been shown to provide the same effect.
Peppermint Insufficient evidence for PMS or menstrual cramps. Choose it for taste or comfort rather than treatment.
Cinnamon Mixed research for period pain. Tea itself hasn't been established as effective. Enjoy for flavour rather than relying on it for pain relief.
Turmeric Curcumin has been studied, but this doesn't prove turmeric tea relieves PMS. Food amounts and medicinal supplements shouldn't be treated as equivalent.
Raspberry leaf Limited evidence for PMS. Most research relates to pregnancy. Traditional use isn't proof of effectiveness.
Green tea Not an established PMS treatment. Consider your caffeine tolerance, sleep and iron status.
Fennel Some research for period pain, but studies used medicinal preparations rather than tea. Don't assume a cup of fennel tea provides the studied effect.

Are herbal teas safe?

Most people can enjoy ordinary amounts of many herbal teas without problems, but “natural” doesn't automatically mean suitable for everybody.

The ingredient, amount, preparation, medicines you take and your individual health can all matter.

Chamomile

Chamomile is generally considered safe in the amounts commonly found in tea.

However, allergic reactions can occur, particularly in people who are allergic to related plants such as ragweed, chrysanthemums, marigolds or daisies.

Interactions with warfarin and some medicines processed by the liver have also been reported, and there are theoretical concerns about interactions with sedative medicines.

Preliminary research has also raised the possibility of interactions with oral contraceptives and hormone-sensitive conditions. The evidence here is preliminary rather than proof of a clinically important interaction.

If you take regular medication or plan to use chamomile frequently for a health purpose, ask a pharmacist or doctor if you're unsure.

Tea versus supplements and extracts

A tea, extract, tincture, capsule, essential oil and concentrated herbal supplement aren't interchangeable.

Concentrated products can deliver far higher doses of active plant compounds and can carry different risks.

Don't swallow essential oils unless you've been specifically advised to use a product that is intended for oral use.

Pregnancy and breastfeeding

There's limited safety information for many herbal products during pregnancy and breastfeeding.

The occasional food-like use of an ingredient isn't necessarily equivalent to using it regularly in medicinal quantities.

If you're pregnant, breastfeeding or trying to conceive and want to use a herbal product medicinally, check with your pharmacist, GP or midwife.

Check blended teas

Herbal blends can contain several ingredients, so check the label rather than assuming a tea contains only the herb pictured on the front.

Some blends also contain green or black tea and therefore contain caffeine.

Other ways to manage PMS symptoms

Tea can be part of a comforting routine, but you don't have to rely on it to manage difficult symptoms.

Track your symptoms

Record when symptoms start, when they improve and how much they affect your day.

Tracking across at least two menstrual cycles can make it easier to see whether symptoms consistently follow a premenstrual pattern.

Period Shop's free period tracker can help you get started.

Move in a way that suits you

Regular physical activity may help some people with premenstrual symptoms and supports general physical and mental wellbeing.

Walking, swimming, cycling, strength training, stretching or yoga are all reasonable options if they feel good for you.

Read our guide to exercise and your period or our gentle yoga poses for period pain.

Try heat for cramps

A heat pack, heating pad, warm bath or shower can help with menstrual cramps.

Our period pain guide looks at heat, TENS, exercise, ginger and other options in more detail.

Look at food without creating unnecessary rules

You don't need a special PMS diet or a long list of foods to avoid.

A varied diet and regular meals can support general wellbeing, while individual reactions to caffeine, alcohol and particular foods vary.

Our food and PMS guide explains what the research says about calcium, magnesium, omega-3s, vitamin D and other nutrients.

Ask about treatment if you need it

If PMS regularly affects your quality of life, a GP can discuss treatments based on the symptoms that bother you most.

Options can include pain-relief medicines, hormonal treatments, SSRIs for significant premenstrual mood symptoms and psychological support such as CBT.

When should you seek medical advice?

See your GP if premenstrual symptoms regularly interfere with work, study, relationships, sleep or everyday activities.

It's also worth seeking advice if symptoms are getting worse, have changed significantly or continue throughout much of the month rather than improving after your period begins.

Severe premenstrual mood symptoms may be related to premenstrual dysphoric disorder (PMDD).

Persistent or worsening pelvic pain can also have causes other than PMS, including endometriosis and adenomyosis.

If you're thinking about suicide or self-harm, seek help immediately. Call triple zero (000) if you're in immediate danger. Lifeline provides 24-hour crisis support on 13 11 14.

Frequently asked questions

What is the best tea for PMS?

There isn't a tea proven to be the best treatment for PMS. Chamomile has some promising PMS research and ginger has promising research for period pain, but studies have often used preparations other than ordinary tea. Choose a tea you enjoy and that suits your health circumstances.

Does chamomile tea help PMS?

Chamomile has been studied for PMS and a systematic review reported promising results, but the trials used different forms and doses of chamomile. There isn't enough evidence to say that a normal cup of chamomile tea will reliably relieve PMS symptoms.

Does ginger tea help period cramps?

Ginger preparations have reduced primary period pain in several trials, but the studies generally used measured doses of ginger powder or other preparations. That doesn't prove a cup of ginger tea has the same effect.

Does peppermint tea help with period bloating?

There isn't good evidence that peppermint tea specifically treats period bloating. Some people simply find it a pleasant drink after meals, while others find peppermint aggravates reflux.

Does raspberry leaf tea tone the uterus?

“Toning the uterus” is a traditional claim rather than an effect established by good clinical evidence. Research into raspberry leaf has focused mainly on pregnancy, and evidence for PMS or period cramps is limited.

Can I drink herbal tea while taking the contraceptive pill?

It depends on the herb. Most ordinary teas aren't known to cause problems with hormonal contraception, but herbal products can interact with medicines. Preliminary research has raised possible concerns about chamomile and oral contraceptives, so ask your pharmacist if you drink it frequently or use concentrated chamomile products.

Can I drink herbal tea during pregnancy?

Pregnancy safety varies between herbs and the amount used. Some herbs have very little pregnancy safety data. If you're using a herbal tea regularly or medicinally during pregnancy, check with your midwife, pharmacist or GP.

The bottom line

You don't need to turn tea into medicine for it to be worthwhile.

A warm cup of chamomile, ginger, peppermint or another tea can be an enjoyable part of your routine when PMS makes you feel less than your best.

Chamomile has some promising research for PMS and ginger has some promising evidence for period cramps, but an extract, capsule or measured dose used in a clinical trial isn't automatically equivalent to the drink in your mug.

Choose tea because you enjoy it and it suits you. If PMS is regularly affecting your life, tracking your symptoms and talking with a healthcare professional is likely to be more useful than searching for the perfect herbal tea.

Download Period Shop's free period tracker to start recording your symptoms.

Related reading

Sources and further reading

This article provides general health information and isn't a substitute for individual medical advice.