Menstrual cramps
Supplements studied for menstrual cramps.
Overview
Ginger and Fish Oil both have medium-strength evidence for menstrual cramps across 17 studies combined. Ginger at 500 to 2000 mg daily during the first days of menstruation may reduce cramp pain comparably to ibuprofen, though it does not appear to shorten how long pain lasts.
Fish Oil, alone or with vitamin B1, B12, or E, may lessen pain, reduce the need for NSAIDs, and make daily activities easier over one to two months. The heatmap and evidence reviews below compare these supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
2 supplements for rated at least stars. All purchase bands. No minimum star filter.
Fish OilView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking fish oil by mouth may help ease period pain (dysmenorrhea).
- Studies in teens and adults show that fish oil, used alone or with vitamin B1 (100 mg), vitamin B12 (11 mcg), or vitamin E (1.5 mg or 200 IU), can lessen menstrual pain, reduce the need for pain medicines like NSAIDs, and make daily activities easier.
- Effective amounts in studies included fish oil giving 1080 mg EPA and 720 mg DHA daily for up to 2 months, or 180 mg EPA and 120 mg DHA daily for 5 days.
- Other studies used 2.5 grams of fish oil daily for 3–4 months or 500 mg daily for 2 months.
Browse 6 studies·2 meta-analyses
MetaThe impact of omega-3 polyunsaturated fatty acids on primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials2022
A systematic review and meta-analysis showing omega-3 supplementation significantly reduces pain severity in primary dysmenorrhea compared with placebo. A systematic review and meta-analysis found that omega-3 supplementation slightly reduced the severity of primary dysmenorrhea with considerable heterogeneity. Greater effectiveness was seen in studies using lower doses. Supplementation was less effective in older women for reducing primary dysmenorrhea severity. [10634]
- Effect
- Benefit
- Population
- Women
RCTVitamin E and fish oil, separately or in combination, on treatment of primary dysmenorrhea: a double-blind, randomized clinical trial2018n=25
In 100 university students with primary dysmenorrhea, daily omega-3 (180 mg EPA + 120 mg DHA), vitamin E 200 IU, or combined therapy all reduced menstrual pain versus placebo, with the combination most effective.
- Effect
- Benefit
- Dose
- 200 IU/day
- Population
- Women
- Participants
- 25
RCTThe effects of fish oil capsules and vitamin B1 tablets on duration and severity of dysmenorrhea in students of high school in Urmia-Iran2014
In 240 high-school girls with dysmenorrhea over 2 months, fish oil 500 mg/day and vitamin B1 100 mg/day each significantly reduced pain intensity and duration versus placebo.
- Effect
- Benefit
- Duration
- 2 months
- Dose
- 100 mg/day
- Population
- Women with dysmenorrhea
- Ages
- 13–18
MetaA meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain2007
A meta-analysis of 17 RCTs found omega-3 supplementation for 3–4 months modestly reduced inflammatory joint pain intensity (SMD −0.26), morning stiffness, tender joint count, and NSAID use.
- Effect
- Benefit
- Duration
- 3–4 months
- Population
- RA patients
RCTMenstrual discomfort in Danish women reduced by dietary supplements of omega-3 PUFA and B12 (fish oil or seal oil capsules)2000
Randomized clinical trial in Danish women showing dietary supplementation with omega-3 polyunsaturated fatty acids and vitamin B12 via fish oil or seal oil capsules significantly reduced menstrual discomfort. A study of 70 dysmenorrheic young women followed for at least 3 menstrual periods (3 – 4 months) found that a combination of fish oil (2.5 g/day) and vitamin B12 (7.5 mcg) led to significant benefits for reported pain, with non-significant effects for fish oil alone or seal oil. After three months, all omega-3 groups experienced a significant reduction in the number of reported menstrual symptoms and interference with daily activities (P<0.05) compared to placebo. [10635] [View External Resource]
- Effect
- Benefit
- Duration
- 3–4 months
- Dose
- 2.5 g/day
- Population
- Women
RCTSupplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents1996
An RCT in adolescents showing omega-3 supplementation significantly reduced dysmenorrhea symptoms compared with placebo. A study of 42 adolescents with menstrual cramps (dysmenorrhea) found that fish oil (1.8 g omega-3 + 1.5 mg vitamin E per day) led to a significant reduction in Cox Menstrual Symptom score from 69.9 to 44.0 after 2 months. There was a significant decrease in the use of ibuprofen tablets consumed during fish oil treatment than during placebo. [10636]
- Effect
- Benefit
- Duration
- 2 months
- Dose
- 1800 mg EPA + 720 mg DHA/day
- Population
- Children/adolescents
GingerView supplement →
Consider purchase·★★★★★
How we scored this▸
- Taking ginger during your period can help reduce menstrual cramps and pain.
- Studies show that taking 500 to 2000 mg of ginger daily for the first few days of your cycle can lower pain as much as common pain medicines like ibuprofen.
- Some people find ginger even works better when combined with other medications.
- While it helps with pain intensity, it doesn’t seem to shorten how long the pain lasts.
- Ginger is a natural option with few side effects to help manage period pain.
Browse 11 studies·2 meta-analyses
RCTEfficacy of Ginger in the Treatment of Primary Dysmenorrhea: A Systematic Review and Meta-analysis2021
A meta-analysis found ginger significantly reduced pain severity and duration in primary dysmenorrhea versus placebo, with effects comparable to NSAIDs in some trials.
- Effect
- Benefit
- Dose
- 800 mg/day
- Population
- Women
Clinical trialComparison of the effect of vitamin E, vitamin D and ginger on the severity of primary dysmenorrhea: a single-blind clinical trial2019
In young women with dysmenorrhea, ginger 500 mg/day significantly reduced pain severity comparably to vitamin E and vitamin D versus placebo in a single-blind trial.
- Effect
- Benefit
- Dose
- 500 mg/day
- Population
- Women
- Ages
- 18–25
RCTEffect of Ginger and Novafen on menstrual pain: A cross-over trial2018n=168
In 168 women aged 18–26 with primary dysmenorrhea, ginger was comparably effective to Novafen (ibuprofen/acetaminophen/caffeine) for menstrual pain relief in a crossover trial.
- Effect
- Benefit
- Dose
- 200 mg/day
- Population
- Women
- Participants
- 168
- Ages
- 18–26
MetaDietary supplements for dysmenorrhoea2016n=3,101
A Cochrane review of dietary supplements for dysmenorrhea found ginger among supplements with evidence of pain reduction, though overall evidence quality was low to moderate.
- Effect
- Benefit
- Population
- Women
- Participants
- 3,101
MetaEfficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-analysis of Randomized Clinical Trials2015
A meta-analysis of ginger trials for primary dysmenorrhea found significant reductions in pain severity and duration versus placebo across randomized clinical trials.
- Effect
- Benefit
- Duration
- 3–4 days
- Dose
- 750–2000 mg/day
RCTThe effect of mefenamic acid and ginger on pain relief in primary dysmenorrhea: a randomized clinical trial2015n=122
In 122 women with primary dysmenorrhea, ginger 250 mg every 6 hours was comparably effective to mefenamic acid 250 mg every 8 hours for pain relief over 2 cycles.
- Effect
- Benefit
- Dose
- 250 mg/day
- Population
- Women
- Participants
- 122
RCTComparison of the effect of ginger and zinc sulfate on primary dysmenorrhea: a placebo-controlled randomized trial2014
In 150 high school students with primary dysmenorrhea, ginger capsules were comparably effective to zinc sulfate and both outperformed placebo for pain relief.
- Effect
- Benefit
- Population
- Women
RCTEffect of treatment with ginger on the severity of premenstrual syndrome symptoms2014n=35
In 70 women with premenstrual syndrome, ginger 500 mg/day for 3 months significantly reduced physical and psychological PMS symptom scores versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 500 mg/day
- Population
- Women
- Participants
- 35
- Ages
- 18–35
RCTThe effect of ginger for relieving of primary dysmenorrhoea2013
In 70 female students with primary dysmenorrhea, ginger capsules for 3 days at menstruation onset significantly reduced pain severity versus placebo.
- Effect
- Benefit
- Duration
- 3 days
- Population
- Women
RCTEffect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial2012n=56
In 120 university students with moderate-to-severe primary dysmenorrhea, ginger 500 mg/day for 5 days significantly reduced pain intensity versus placebo.
- Effect
- Benefit
- Duration
- 5 days
- Dose
- 500 mg/day
- Population
- Women
- Participants
- 56
- Ages
- 18+
Clinical trialComparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea2009
In 150 students with primary dysmenorrhea, ginger 250 mg four times daily for 3 days was as effective as mefenamic acid and ibuprofen for pain relief.
- Effect
- Benefit
- Duration
- 3 days
- Dose
- 250 mg/day
- Population
- Women
- Ages
- 18+
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.