No one doubts that ginger is an incredibly healthy root. It’s been the start of countless health tips for years now. But have you ever thought about the health benefits of ginger for menstruation? You should! Learn all about how ginger can help you relieve painful period and PMS symptoms!

Related: How to balance your hormones naturally
Related: 10 popular supplements for hormonal acne tested


  1. I am not a doctor. The information here is based on my opinion and the research I linked. Please make your own nutrition and health decisions after consulting with your health care provider. NO information on this site should be used to diagnose, treat, prevent or cure any disease or condition.
  2. Some of the links below are so-called provision links, meaning, at no additional cost to you, I can earn a commission if you click through and make a purchase.

Ginger and dysmenorrhea

The first amazing benefit ginger can have on our menstruation experience is how it’s fighting dysmenorrhea.

Dysmenorrhea is the medical term for something almost every woman knows: painful period cramps. Many of us have to go for pain relievers to deal with the monthly pain. Or simply take a few days off, staying in bed with a hot water bottle*.

Amazingly, ginger was found to be as effective as painkillers like Ibuprofen when it came to period cramps. How awesome is that?

Not only is it more versatile than medicine (or when was the last time you put Ibu in your porridge?). It also is clearly the more natural variant when it comes to fighting period pain.

How to use Ginger for menstrual cramps

Obviously, you can’t just have a ginger tea once a month and expect for it to work. Instead, you will need to reach a certain dosage of the root.

So to get this specific health benefit of ginger, you will need to take 750–2000 mg ginger powder during the first 3–4 days of your menstrual cycle.

Ginger capsules for menstrual cramps

Obviously, you could get loose ginger powder for this, it’s easily available*. But to make it easy on you, ginger capsules are a better idea. They are already prepared for you and you won’t have to measure your grams every day.
So the best solution is to simply get some ginger capsules like these*! This way you know exactly how many milligrams you are taking. To get to the recommended dosage, you can simply take two capsules a day for 4 days and you’d be having 1100 mg of ginger each day. That’s pretty much in the middle of the recommended dosage and should help with easing your cramps. You can buy these capsules here*!

Ginger to reduce heavy bleeding

If you are struggling with heavy bleeding, ginger can also help with that!

This study tested the effectiveness of ginger for heavy menstrual bleeding. And they did find a significant improvement! Unfortunately, this study was only done on about 100 very young participants. So not a big number and also a very specific age group. This begs the question if results might be different for grownup women.

The study looks very promising, but need more research on this topic. At least it looks like ginger is a good idea for heavy periods, right?

Ginger for PMS

If you get angry like this pretty blonde lady when it's PMS time, you might want to use ginger to alleviate symptoms.

Some people think PMS is normal. But it’s actually not. It’s a sign that something is out of balance. And guess what? Ginger can help with that, too!

This study researched the effects of ginger on PMS and found that it had a significant, positive impact on the mood and physical PMS symptoms of participants. Anyone who had to deal with PMS can appreciate the idea of this.

If you ask me, anything that will make PMS symptoms a little better deserves some recognition!

Related: 10 practical things to put in a Stress Relief Goodie Bag

How to use ginger for PMS

In the study,  participants took two ginger capsules every day from a week before their menstruation started up to 3 days into their period. So on an average cycle, this would equal about 10 days of taking it twice per day, mornings and evenings.

Unlike in the study about period cramps, here the effective dosage of ginger was as low as 250mg per capsule. So pills like these*, taken twice a day for 10 days would be enough to improve PMS. Get them here*!

Overview over when to take how much to get the full health benefits of ginger for menstruation

Ginger and early period

Traditionally, ginger has often been used as a way to induce periods or to improve scanty periods. Unfortunately, there doesn’t seem to be any clinical evidence for this so far. So if you are struggling with irregular periods, you might want to give ginger a try. But to go down the scientific route, it’s probably better to talk to your doctor about this!

Ginger side effects

Alright, now that we’ve covered the ways in which ginger can help you with your period, let’s quickly check the possible side effects of ingesting the yellow root!

  • For some people, ginger can cause heartburn or an upset stomach. If that’s you, you will notice pretty quickly after eating it. In that case, either lower the dosage or refrain from eating it altogether.
  • There is some controversy around eating ginger while you’re pregnant. While there are some benefits, like easing morning sickness, some people worry that ginger might negatively influence your baby. Definitely check with your doctor, if you’re pregnant. (But then again, if you’re pregnant, you’re most likely not reading this anyway.)
  • Ginger might affect your insulin and blood sugar levels. So if you are taking medication for either of those things, make sure it gets adjusted accordingly.
  • If you have a heart condition, you should stay away from high doses of ginger, as it might make matters worse!

Will you try ginger to make your menstruation easier?

Is your period seriously impacting your life and you want a natural way to get some relief? Science found that ginger is as effective as over-the-counter medicine when it comes to relieving period cramps. Read all about it and the other health benefits of ginger for menstruation here!

Let me know in the comments and make sure to share this post with someone. Thank you!

Need some PMS relief? Research found that ginger can help a great deal in minimizing PMS symptoms. Read when and how much to supplement here!
Suffering from period cramps? Ginger is a natural way to deal with period pain and according to studies as effective as pain medicine. Find out how ginger can help you have an easier time of the month here!

*These links are so-called provision links, meaning, at no additional cost to you, I can earn a commission if you click through and make a purchase.