Best Teas For PMS and Menstrual Symptoms

Up to 90% of individuals who menstruate experience PMS symptoms, which can range from anxiety to bloating to cravings, fatigue, and more.  And this can be just the beginning, leading to cramps, joint pain, aches, and digestion issues during your actual period. When you’re dealing with these symptoms, tea can not only be a soothing comfort, but choosing certain types of tea can help with relieving these symptoms. There are a couple of different ways that teas can help with PMS and menstrual symptoms: some work well to address the symptoms of PMS and menstrual discomfort, while others work to help balance hormone levels to prevent or reduce the symptoms that you experience. Here are some teas to keep in your medicine cabinet for that time of the month.

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Powerhouse root ginger has some pretty awesome benefits for your total body health, as well as when dealing with menstrual-related issues.  Research has shown that ginger can help to reduce cramps as well as the amount of blood lost each month, which can be helpful in reducing iron-deficiency anemia.  Ginger itself is also super soothing for your digestive system and can help reduce any nausea, which is great if you tend to experience tummy troubles during that time of the month. One of the most interesting things about using ginger for PMS is that it seems to be most effective when taken throughout the month, meaning that it’s helpful for preventing symptoms. Ginger tea is delicious warm and iced, and is a great way to increase your fluid intake to help you stay hydrated, which can further relieve symptoms. Try a cleansing spiced ginger tea, or stay cool with a deep detox iced tea.


A cooling tea, peppermint can help to provide a natural energy boost and uplift if you’re feeling fatigued or a little unmotivated. Peppermint itself works as an anti-spasmodic, meaning that it helps to relax involuntary muscle contractions in your gut and abdomen, relieving menstrual cramps and pain while soothing an irritated digestive system. The menthol in peppermint tea also helps to relax constricted blood vessels, which can be helpful in relieving menstrual-related headaches and migraines. Peppermint is another great tea which is refreshing whether its served cold or warm, making it a great one to have on hand. For the most peppermint flavor in your cup, we recommend trying Organic Peppermint Amour by DAVIDsTEA.


Cinnamon itself as well as tea made from cinnamon bark can have a great impact on your menstrual symptoms. Like peppermint tea, it has anti-spasmodic properties to help ease cramps and pain, and it also helps to reduce inflammation, further helping to relieve period pains. Soothing cinnamon tea, such as this Cinnamon Apple Chamomile by Stash Tea, can help to balance your mood by supporting healthy brain function. The spicy tea also works well with other spice combinations, such as in chai or ginger blends like Yum Cha Tea Company's Rooibos Coconut Chai. Cinnamon also pairs well with fruity flavors, such as in this apple cinnamon rooibos cleanse.

Raspberry Leaf

One of the most popular teas for a variety of female issues, red raspberry leaf tea contains tannins which have a toning effect on the uterus, helping to relieve cramps and menstrual pain, while also helping to reduce heavy bleeding and irregular periods. In fact, it’s often known as the “woman’s herb” and has been recommended by midwives for a variety of reasons throughout the cycle.  Red raspberry leaf tea also contains magnesium and calcium, both of which can prove helpful with cramping both before and during your period. As a tea, it’s naturally caffeine-free, and has a flavor similar to green tea as it’s made from the leaf of the raspberry plant rather than the fruit. We recommend trying the nutritious Red Clover Herbs & Market Harmony Blend caffeine-free tea.


A popular tea for easing stress and anxiety, chamomile can help to soothe your mood and help you sleep better.  Because it’s naturally caffeine-free, it’s safe to drink any time during the day and helps to lower blood pressure and ease the nervous system to act as a natural sedative.  The tea also contains glycine, which helps to relax your muscles and nerves, while also increasing circulation, which can be helpful with pain.  With a soothing, mild flavor, chamomile tea can be comforting and warm in this chamomile ginger wellness blend, or refreshing and light in this iced lemon lavender chamomile breeze drink. We recommend using the versatile Calming Potion chamomile tea in these delicious recipes!


With a licorice flavor, fennel is a phytoestrogen, which means that it acts similar to estrogen within the body, helping to regulate hormones and reduce symptoms of PMS. Fennel is also especially soothing on the digestive system, helping to reduce bloating and inflammation while easing both stomach and menstrual cramps. It also helps to stimulate blood flow within the pelvis which can help with regulating your period. If you regularly deal with stomach issues before or during your period, sipping on a tea with fennel, peppermint, ginger, and lemon balm can help to soothe your digestive tract. We recommend brewing up Ahmad Tea's Digest blend for calming relief in a cup.


Matcha, the superpowered version of green tea, is soothing and beneficial anytime of the month, but its health and wellness benefits extend into your period.  Because matcha contains the amino acid L-theanine, it helps to soothe muscles and blood vessels, helping to ease pain, cramping, and headaches. Plus, it’s super high in antioxidants which help to relieve inflammation and support your wellness, while providing you with an energy boost that won’t leave you feeling wired or anxious like coffee might. Instead of starting your day off with a cup of joe, try curling up with a soothing warm matcha latte. Try Arogya's anti-inflammatory and antioxidant-packed Turmeric Matcha in your soothing lattes.

Cramp Bark

Like the name itself suggests, cramp bark tea is incredibly useful for cramps. This is because it has antispasmodic properties, helping to relieve cramps in the uterus.  It also contains a compound called methyl salicylate, which helps to reduce inflammation and relieve pain. Often recommended as a herbal tincture or tea by herbalists, cramp bark has a calming effect on muscles, further helping to relieve pain and headaches. As a tea, it has an earthy taste that pairs well with a variety of different spices. It’s recommended to start drinking the tea one to two days prior to your period to help manage menstrual cramps, but it can also be enjoyed on an as-needed basis throughout the course of your period. For the perfect "that time of the month" herbal tea with cramp bark, stock up on Aesthete Tea's Bad Moon Rising.


Known for its detoxifying properties, dandelion tea helps to cleanse the liver, which helps to cleanse your body of excess estrogen. In turn, this can have a clarifying effect on cramps and other PMS-related symptoms. Dandelion tea is a slightly bitter tasting tea that is incredibly cleansing for the digestive system and works well when mixed with other teas or sweetener. Because it’s naturally caffeine-free yet resembles the taste of coffee, many people turn to dandelion tea for a milder start to their day rather than reaching for a jittery and acidic cup of joe. Teeccino's Dandelion Mocha Mint Herbal Tea will satisfy your cravings and soothe your tummy.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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About Sips by: We’re a female-founded and led startup that makes discovering tea fun, personalized, and affordable. The Sips by Box is the only multi-brand, personalized tea subscription box. Each month, we match tea drinkers across the U.S. with delicious teas from over 150 global tea brands that we’re sure they’ll love. Based out of Austin, Texas, we are adept at savoring a hot mug even when it’s seasonally inappropriate.