Natural Support for Your Menstrual Cycle: Herbs for PMS, Pain, Mood and Balance

Each month, many women brace themselves for a familiar pattern: cramps, bloating, mood swings, fatigue, and the general feeling of being out of sync with their own body. But while premenstrual tension and period discomfort are common, they don’t have to be inevitable.

At Zen Maitri, we believe your cycle can be a time of insight, care and strength. And with the right herbal support, it can feel less like a monthly burden and more like an opportunity to reconnect with your body’s natural rhythm. In this guide, we’ll explore how plant-based remedies can support you throughout your cycle - and which of our products to reach for when.

Why Do We Experience Period Pain?

Period pain, also known as dysmenorrhoea, affects the majority of menstruating people at some point. It is most often caused by the release of hormone-like compounds called prostaglandins, which stimulate contractions in the uterus to help shed its lining.

When prostaglandin levels are too high, these contractions can become intense and painful, restricting blood flow and triggering inflammation. This is what causes the cramping, aching or stabbing sensations that many experience in the lower abdomen, back, and even thighs.

Other factors - such as hormonal imbalances, stress, and conditions like endometriosis - can make pain more severe or persistent. That’s why a holistic approach that supports hormonal regulation, reduces inflammation and calms the nervous system can be particularly effective.

Herbal medicine offers gentle yet powerful tools to address not just the symptoms, but the underlying triggers of menstrual pain.

Why Herbal Remedies Should Be Your Go-to for PMS?

Herbal medicine offers a holistic way of supporting hormonal balance, easing inflammation, reducing muscle tension, and lifting low mood - without the side effects often associated with synthetic painkillers or hormonal contraceptives.

Unlike one size fits all medications, herbs work in harmony with your body’s systems, supporting underlying functions like liver detoxification, nervous system regulation, and uterine tone. Many of them have been used for centuries, and now modern science is beginning to validate their effects.

From cramp bark to raspberry leaf, and from chamomile to ginger, there’s a plant-based solution for every phase of your cycle.

Common Period Symptoms – and How You Can Get Natural Relief

Your cycle is a finely tuned hormonal dance, and any disruption can trigger a range of physical and emotional symptoms. Let’s take a closer look at the most common challenges and how herbal medicine can help.

1. Period Pain & Cramps

Menstrual cramps are one of the most common - and debilitating - symptoms of the cycle. They are often caused by excessive prostaglandins (hormone-like lipid compounds produced in the body that play a key role in various physiological processes, including inflammation, pain, and uterine contractions).

Herbal Go-Tos:

• Cramp Bark: One of the most effective herbs for relaxing uterine muscles and easing spasms.
• Ginger: Gently warming and anti-inflammatory, ginger also aids circulation.
• Chamomile: A calming anti-inflammatory that also soothes the nervous system.

Zen Maitri Product Suggestions

• Menstrual Support Tincture: Fast-acting and easy to dose when cramps strike.
• Menstrual Balm: A topical blend with cramp bark and Jamaica dogwood to ease discomfort externally.

2. PMS Mood Swings & Emotional Support

Hormonal fluctuations, particularly in the luteal phase (the second half of the menstrual cycle, starting after ovulation and ending just before menstruation begins), can lead to anxiety, sadness or irritability.

Herbal go-tos:

• Raspberry Leaf: Rich in nutrients and known for supporting hormonal tone and uterine function.
• Rose: Traditionally used to ease heartache, tension, and emotional overwhelm.
• Chamomile: Calms both body and mind.

Zen Maitri Product Suggestions

• Menstrual Support Tea: Gently supportive of mood and stress.
• Menstrual Support Tincture: Can be taken daily or during more emotionally intense days.

3. Bloating & Digestive Discomfort

Hormonal changes can impact digestion, causing sluggishness, bloating or water retention.

Herbal go-tos:

• Ginger: A digestive powerhouse that reduces bloating and supports circulation.
• Yarrow: Helps balance menstrual flow and tone the uterus.
• Chamomile: Gently eases gas and relaxes the gut.

Zen Maitri Product Suggestion

• Menstrual Support Tea: A cup after meals can help ease bloating and soothe digestion.

4. External Relief for Tension & Pain

Sometimes what the body needs most is warmth and stillness. A topical balm or soak can offer immediate comfort.

Key ingredients:

• Cramp Bark: Soothes uterine tension when massaged into the lower abdomen.
• Jamaica Dogwood: Traditionally used for musculoskeletal pain and nerve tension.
• Lavender, Clary Sage and Geranium Essential Oils – known for their calming, balancing and antispasmodic properties, these oils not only enhance the balm’s soothing effects but also help support emotional and hormonal equilibrium through scent and absorption.

Zen Maitri Product Suggestion

• Menstrual Balm: Apply as needed throughout your period, particularly at night or before bed.

What's Inside Each PMS Product – and Why It Works

Menstrual Support Tea

A deeply comforting blend of:

• Cramp Bark – relieves muscular tension
• Chamomile – eases cramps, relaxes the nervous system
• Ginger – supports circulation and digestion
• Yarrow – balances flow and supports uterine tone

Perfect for daily use from the lead-up to your period through to the last day.

Menstrual Support Tincture

A concentrated liquid blend for fast and flexible relief:

• Cramp Bark – relaxes spasms
• Raspberry Leaf – nourishes the womb and balances hormones
• Rose – supports emotional release and comfort

Take 5ml in a little water at the onset of symptoms or throughout the cycle.

Menstrual Balm

A topical formulation for soothing, external support:

• Cramp Bark – calms abdominal tension
• Jamaica Dogwood – reduces discomfort and promotes rest
• Lavender, Clary Sage and Geranium Essential Oils – calming and antispasmodic, supportive of both body and mind

Massage into the lower abdomen and lower back as needed.

Your Herbal Cycle Routine – When to Use What

Every person’s cycle is different — but here’s a general flow for layering support:

Before your period (PMS phase)

• Menstrual Support Tea (1–2 cups daily)
• Menstrual Balm in the evening or after a warm bath
• Menstrual Support Tincture as needed

Days 1–3 (during menstruation)

• Tincture for cramp relief (5ml every few hours if needed)
• Tea to ease inflammation and reduce bloating
• Balm for external relief — particularly if rest is hard to come by

Days 4–7 and beyond

• Tea for gentle rebalancing
• Tincture once daily if experiencing fatigue or hormonal after-effects

Herbal vs Over-the-Counter Relief for PMS and Period Pain – A Comparison