Herbal medicine is scientifically proven to help ease premenstrual syndrome (PMS). Herbs that help PMS include Agnus castus, Chamomile, Shatavari, Calendula and Gentian. These herbs can help a wide array of PMS symptoms including mood swings, anger and irritability, bloating, breast tenderness, headaches, premenstrual acne, premenstrual swelling and premenstrual constipation.
1. Agnus castus
Agnus castus is top of my list, always, for PMS. It is an incredible hormone-balancing herb that has been used since the times of Ancient Greece. Homer even talks about it in the Iliad. It is particularly helpful in a case where oestrogen is high in comparison with progesterone, which is often referred to as oestrogen dominance. This usually presents as typical PMS, with anger and irritability, mood swings, bloating, breast tenderness, headaches, premenstrual acne and constipation.
I generally recommend Agnus castus as the main herb in a PMS treatment plan, as it gets to the route of the hormone imbalance behind the symptoms. It can take a while to notice the benefits, and it needs to be taken every day of your cycle. So, I recommend taking 15-20 drop of Agnus castus tincture twice a day, every day, for 3-6 cycles, and then take a break. Often the hormones have come back into balance by then, and the remedy is no longer needed. However sometimes it can take longer and symptoms may return after the break. It is suitable to be taken long-term for those who need to take it for longer.
In 2016 Iranian scientists looked at the therapeutic effect of Vitex agnus castus on women who had PMS. They conducted a randomised, placebo-controlled, double-blind study, which is the gold standard in clinical research. They found Agnus castus to be an effective and well-tolerated treatment for the relief of symptoms of mild and moderate PMS. (1)
Another 2013 study found the same results, but also noted that it showed greater benefit than a placebo. (2)
Agnus castus is not suitable to take alongside hormonal birth control; so, if you are taking hormonal birth control check out the herbs below instead. It may also be worthwhile talking to your doctor in case your PMS symptoms may in fact be side effects of your hormonal medication.
2. Chamomile
Chamomile is one of the most commonly drunk well-known herbal teas, and many people know of its benefits for aiding sleep. But Chamomile has also been studied for its ability to ease PMS. (3)
It is calming for the nervous system, so helps to reduce those emotional symptoms of anger and irritability and helps us sleep if we tend to become serious overthinkers in the week before we bleed. Chamomile is also great for our digestion. It is anti-inflammatory, antispasmodic and helps to ease gas and bloating. So, if you tend to get IBS-like symptoms as part of your PMS symptom picture, Chamomile can help. It's also a helpful tea to drink once your period comes as well, especially if you get cramps.
I would recommend drinking 3 cups of strong chamomile tea daily to get the benefits.
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Pro Tip: get loose dried chamomile flowers and use a French press to make your herbal tea. If you are using a tea bag, here is how you can make your tea more medicinal:
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Cover the tea bag in boiling water and place a lid on the tea cup (a saucer or a little lid from a sugar jar or anything that covers the tea cup). Then, let it infuse for at least 10 minutes before drinking. This will prevent the medicinal volatile compounds called essential oils from escaping into the air, making your tea more medicinal.|
Side note: The essential oils that I am talking about here are part of a whole plant extract, so they are safe to consume; you may even see a sort of shiny film on your tea – these are the essential oils. However, I never recommend eating or drinking essential oils that have already been distilled. Even though some companies suggest adding essential oils to water or to your food, it can be really dangerous and can burn the mucus membranes in your digestive tract; so, I say steer clear of any essential oil companies trying to get you to eat their oils. It is much safer to consume these as part of a whole plant extract in the form of a herbal tea or herbal tincture made from fresh herbs. |
3. Shatavari
Shatavari is an Ayurvedic herb from India, which is known as The Queen of Herbs due to its hormone-balancing role for women. It is a really nutritive plant and can be helpful for PMS. It is generally seen as a reproductive tonic and falls into the category of a "rasayana" in Ayurveda, which loosely translates as a 'rejuvenative' herb. Herbalists and ayurvedic doctors often prescribe this herb to enhance fertility, and support a healthy libido, as well as supporting milk production in breastfeeding mothers.
Shatavari is, however, often sold in capsules, and I find that in order to get the benefits of this wonderful herb 2 tablespoons a day are needed. This ends up being quite a lot of capsules! Instead, I recommend finding the powder from an Ayurvedic practitioner and adding 1-2 tablespoons to a smoothie or porridge, so that you can benefit from the full dose.
4. Calendula
Calendula is a herb that is best known for its skin benefits. But it is also a brilliant menstrual herb. Calendula is an emmenagogue, which means it assists the blood flow in the pelvic region and can help bring on delayed periods. It is also helpful if you tend to get period pain or clots, as it helps to remove the pelvic congestion and stagnation which leads to these symptoms. In Traditional Chinese Medicine, stagnation in the pelvic region also leads to symptoms of PMS; so, if you get PMS as well as painful periods or periods with clots – both signs of pelvic stagnation – then Calendula would be a good herb to try.
Calendula is a great herb to opt for if you tend to break out in spots before your period too. Calendula can also help premenstrual fluid retention. It is well known for its lymphatic properties and can help with lymphatic circulation and drainage.
5. Gentian
Gentian is one of the most bitter herbs I use in my clinic, and it is best known for its bitter taste, which benefits the liver and aids digestion. Liver health is really beneficial for our menstrual health, so this is one of the ways that gentian can support our menstrual cycle. Gentian, however, also has emmenagogue properties, as Calendula does, and it can help regulate the menstrual cycle. It also has nervine properties, which are particularly helpful for calming the nervous system in cases of premenstrual or menopausal mood swings.
Gentian is available in various Herbal Bitter blends and I recommend taking it directly on the tongue, 10-15 minutes before eating, so that the bitter taste can activate your digestive juices and get your liver and digestive enzymes prepared for your meal.
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