A warm cup of tea is one of the oldest comforts for period cramps. Some teas have real research behind them, and others are mostly tradition. Here’s which is which, and how to use them safely.
The best tea for period cramps, based on the research so far, is ginger tea. Several reviews of clinical trials found ginger eased period pain better than a placebo, and in some trials about as well as common painkillers. Fennel, cinnamon and chamomile also have some supporting studies, though the evidence is weaker. Most trials used capsules or extracts rather than tea, so a cup of tea may be milder. The warmth of the drink helps too.
6 teas for period cramps
- Ginger tea: the strongest evidence. Reviews of randomized trials found ginger reduced how intense period pain felt and, in some, how long it lasted. Simmer a few slices of fresh ginger in water for about 10 minutes. Many trials started on the first day of the period or a day or two before. Ginger can also ease nausea; see Nausea and Dizziness During Your Period.
- Fennel tea: reviews found fennel reduced period pain compared with placebo, but the studies were small and varied a lot. It has a mild licorice taste.
- Cinnamon tea: some trials found cinnamon eased period pain and shortened it, though results are mixed. Ceylon cinnamon is the gentler choice for regular use.
- Chamomile tea: a handful of studies suggest chamomile may ease cramps and lighten flow. It’s also calming, which can help you sleep.
- Peppermint tea: little research for cramps specifically, but many women find it soothing, especially with period bloating or nausea.
- Mugwort tea: a traditional remedy rather than a researched one (see below).
Raspberry leaf tea is often recommended online for cramps, but there’s no good evidence it helps period pain.
Mugwort tea for your period
Mugwort (Artemisia, called ai ye in Chinese medicine) has been used for centuries for period pain, especially cramps that ease with warmth. It’s the same herb burned in moxibustion. There’s very little modern research on mugwort tea itself, so treat it as tradition, not a proven remedy.
Important: don’t use mugwort if you’re pregnant, could be pregnant or are trying to conceive, as it’s traditionally believed to stimulate the uterus. Avoid it too if you’re allergic to ragweed, daisies or related plants, and when breastfeeding.
What about magnesium?
Magnesium is often suggested for cramps. A few small studies suggest it may help, but the evidence is limited. Food sources such as leafy greens, nuts, seeds and beans are the safest place to start. Check with a doctor before taking supplements if you have kidney problems or take other medicines.
Using tea safely
- Pregnant, trying to conceive or breastfeeding? Ask your doctor or midwife before using herbal teas regularly, especially mugwort and fennel.
- On blood thinners? Large amounts of ginger, and cassia cinnamon, may not mix well with them. Check with your pharmacist.
- Allergies: chamomile and mugwort belong to the daisy family.
- Tea is a comfort measure, not a cure. If cramps stop you from working or sleeping, see a doctor.
The traditional Chinese medicine view
Ginger, cinnamon and mugwort are all classed as warming herbs in Traditional Chinese Medicine. They are traditionally used for cramps that feel better with a hot water bottle, often with cold hands and feet or dark clots, a pattern described as cold in the uterus; see Feeling Cold During Your Period. This is a traditional framework, not an established medical mechanism.
The CycleCalm herbal pouch draws on the same tradition and includes mugwort among its herbs. It’s worn over the navel through the month rather than drunk, so it isn’t the same as drinking mugwort tea. Like the teas above, it’s not a treatment for any medical cause of period pain.
Other things that help
Heat on the lower belly works about as well as ibuprofen for some women; see Heating Pad for Cramps. For exercise, acupressure and more, see Natural Remedies for Period Cramps. If tea isn’t enough, see Ibuprofen for Period Cramps.
When to see a doctor
- Cramps that keep you in bed, or that painkillers don’t touch.
- Cramps that are getting worse each year, or that started after age 25; see Adenomyosis Symptoms.
- Heavy bleeding or large clots; see Blood Clots During Your Period.
- Fever, pain with sex, or sudden severe pain on one side, which needs urgent care.
Quick answers
What tea is best for period cramps?
Ginger tea has the most research behind it. Fennel, cinnamon and chamomile have some.
How do I make mugwort tea for my period?
It’s usually made by steeping dried mugwort leaf in hot water. Don’t use it if you could be pregnant, are trying to conceive or are allergic to ragweed.
When should I start drinking tea for cramps?
In trials, ginger was often started at the start of the period or a day or two before.
Can tea replace painkillers?
For mild cramps, some women find it’s enough. For stronger pain, tea can sit alongside painkillers or heat.
Reviewed October 2026. Author: Qingcai Wang, MD, PhD, developer of the Five Essences external herbal-pouch formulations, with a commercial interest in their sale. General education only; continue your medical care.
Sources: Xu et al., Cinnamon, fennel and ginger for primary dysmenorrhea, J Int Med Res 2020; Lee et al., Fennel for primary dysmenorrhea, Nutrients 2020; Ginger for primary dysmenorrhea, J Integr Complement Med.