Real talk: When your uterus decides to throw its monthly rager, it might feel like there's not much you can do except gas up the heating pad and wait out the party biology forced you to chaperone. The fact that so many of us power through cramps, mood swings, sore boobs, back pain, and nausea on a regular basis makes us bona fide superheroes, in my opinion—but that doesn't mean we don't wish that managing PMS symptoms was slightly, well, more manageable.
There's a good chance you've accrued some strategies to feel better during your period over the years—or maybe you just have a longstanding relationship with Midol. But if you've been curious about taking a more natural approach to some of your period's more annoying side effects, know that there are herbs and supplements that have been proven to help.
This science is the driving force behind a series of new period-centric supplements from Love Wellness, the feminine health brand founded by Lo Bosworth. The herbal blends were crafted with a team of medical experts to tackle PMS-related nuisances ranging from mood dips to bloat. That's why we deferred to one of Bosworth's go-to docs, award-winning ob-gyn Christine Sterling, for her advice on the best supplements to take for every kind of period symptom.
And as always, if your symptoms are truly disruptive to your life, it might be time to consult a doc. Find her picks below.
Sterling names chasteberry and ginkgo leaf as key ingredients that have been shown to counteract cramping, which is what we feel when our uterine muscles constrict and contract. They're both starring ingredients in Love Wellness's #Mood Pills ($25), which were designed to encourage hormonal balance all month long. One important thing to note, especially if you're on the pill: "Women on birth-control pills should be aware that there's concern that due to its mechanism of action, chasteberry could reduce the effectiveness," says Sterling. Check with your doctor to discuss your options.
It's no fun to feel like you've lost all control over your emotions, but it also doesn't have to be an inevitability every 28 days or so. St. John's Wort has been demonstrated to alleviate mild symptoms of depression says Sterling, and it's also in the aforementioned #Mood Pills. (For what it's worth, I've also had success with taking St. John's Wort on its own as a natural mood booster.) If you're already on medication for depression or anxiety, you'll definitely need to check with your doctor before adding any herbal remedies. (It's plant medicine, but it's powerful stuff nonetheless.)
In addition to investing in a comfortable period-specific bra, you might consider taking evening primrose oil, which studies suggest might help alleviate breast pain. (It's definitely worth trying if you tend to avoid exercise around your period for this exact reason.)
Pro tip: Prioritize sleep around your period. "If premenstrual or menstrual symptoms interfere with sleep, women can enter a vicious cycle in which the lack of sleep makes their symptoms worse," says Sterling. "Valerian root and melatonin supplementation both have been shown to help people fall asleep faster."
This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions. See our full health disclaimer here.