Supplements, Devices and Daily Habits for Menstrual Pain Relief

Menstrual pain affects the majority of people who menstruate at some point in their lives — yet it remains one of those things many feel they simply have to endure. The good news is that there are a growing number of natural, evidence-backed options that can make a genuine difference, often without the need for conventional painkillers. From targeted supplements to drug-free devices, here's what's worth knowing.

Why Do Period Cramps Happen?

Before diving into remedies, it helps to understand what's actually going on. Menstrual cramps — known medically as dysmenorrhoea — are caused primarily by prostaglandins, hormone-like compounds released by the uterine lining as it prepares to shed. These trigger muscular contractions that help expel the lining, but in some people, prostaglandin levels are elevated, leading to more intense cramping, nausea, and discomfort. Many of the supplements, devices and daily habits, at least in part, work by influencing prostaglandin activity or supporting the body's broader hormonal and inflammatory balance.

Vitamins for Menstrual Pain Relief

Several vitamins have been studied for their effect on period pain. The evidence is still developing, but a few show real promise:

  • Vitamin E is often recommended for period pain because of its anti-inflammatory properties, and it has been looked at in several clinical trials. So far, though, the results haven’t been too promising so It’s not the strongest place to start.

  • Vitamin B1 (thiamine) has shown promising results in a clinical trial, where daily supplementation reduced both the intensity and duration of period pain. More research is needed, but it’s one of the more encouraging findings in this area.

  • Vitamin B6 may help by supporting hormonal balance and reducing some of the broader symptoms associated with the menstrual cycle, including mood-related symptoms. It's often found in combination B-complex supplements, making it easy to incorporate alongside B1.

  • Vitamin D is worth mentioning here too. Deficiency is common in the UK, and emerging research suggests that adequate vitamin D levels may help reduce menstrual pain severity — likely through its role in modulating inflammation and muscle function.

These vitamins can be obtained through a nutrient-rich diet, though supplementation can be a practical way to get a consistent daily amount.

Herbal and Plant-Based Remedies

Plant-based options have a long history of use for menstrual discomfort — and a few are now being studied more closely, though the research is still at an early stage:

  • Fennel has been studied specifically for dysmenorrhoea, and some small trials suggest it may help ease period pain, possibly by reducing inflammation and relaxing smooth muscle. The evidence is still limited, so it’s best seen as a gentle option to try rather than a proven treatment. It’s available as capsules, teas, or extracts.

  • Evening primrose oil is rich in gamma-linolenic acid (GLA), an omega-6 fatty acid with anti-inflammatory properties. It’s traditionally used for period and PMS-related symptoms and is widely available over the counter in the UK.

  • Starflower oil (also known as borage oil) is another source of GLA, and it contains a higher concentration than evening primrose oil. Like evening primrose, it’s traditionally used for PMS-related symptoms and is well tolerated by most people.

Period Pain Relief Devices

Technology has genuinely expanded the options available for drug-free menstrual pain relief:

  • TENS machines (transcutaneous electrical nerve stimulation) work by delivering gentle electrical pulses to the lower abdomen via adhesive pads. These pulses are thought to interfere with pain signals travelling from the nerves to the brain, which may reduce the perception of pain. It's worth noting that the current evidence base is limited and rated as low in certainty, so results can vary. That said, many people find TENS a useful, medication-free option for relief on the go.

  • Heat therapy devices — whether a traditional hot water bottle, a microwavable heat pack, or a wearable heat patch — remain one of the most reliably effective options for period pain. Research has found continuous low-level heat therapy to be as effective as ibuprofen for dysmenorrhoea. Modern adhesive heat patches offer a discreet, portable version that can be worn throughout the day.

Everyday Habits That Support Relief

Alongside supplements and devices, some straightforward lifestyle habits can meaningfully reduce menstrual discomfort:

  • Gentle movement — yoga, walking, or light stretching — promotes circulation and triggers endorphin release, both of which can ease cramping. It can feel counterintuitive when you're in pain, but many people find even short periods of movement genuinely helpful.

  • Hydration — staying well-hydrated helps reduce bloating and supports overall bodily function during menstruation. Limiting caffeine and alcohol, both of which can contribute to dehydration and inflammation, is also worth considering during your period.

  • Dietary choices — reducing ultra-processed foods and refined sugars around your period can help manage inflammation. An anti-inflammatory diet rich in leafy greens, oily fish, nuts, and whole grains provides a supportive nutritional backdrop for everything else.

  • Stress management — stress can make pain feel more intense, and it often builds in the days before a period. Incorporating even small amounts of breath-work, mindfulness, or simply adequate rest in the days before your period can make a difference.

The FeelRight Take

Menstrual pain relief isn't about choosing one thing and hoping for the best — it's about layering complementary approaches that work with your body rather than against it. The right combination of targeted nutrition, herbal support, heat therapy, and lifestyle habits can significantly reduce how much your cycle disrupts your life. And if pain remains severe despite trying these approaches, always speak to a GP, as it may point to an underlying condition worth investigating.

Sources

  • Chen, Y.-C., Chiang, Y.-F., Lin, Y.-J., Huang, K.-C., Chen, H.-Y., Hamdy, N.M., Huang, T.-C., Chang, H.-Y., Shieh, T.-M., Huang, Y.-J. and Hsia, S.-M. (2023). Effect of vitamin D supplementation on PRIMARY DYSMENORRHEA: A systematic review and meta-analysis of randomized clinical trials. Nutrients, 15(13), p.2830. doi:10.3390/nu15132830.

  • Han, S., Park, K.S., Lee, H., Kim, E., Zhu, X., Lee, J.M. and Suh, H.S. (2024). Transcutaneous electrical nerve stimulation (TENS) for pain control in women with primary dysmenorrhoea. Cochrane Database of Systematic Reviews, 2024(8). doi:10.1002/14651858.cd013331.pub2.

  • NHS website (2026). Period pain. [online] nhs.uk. Available at: https://www.nhs.uk/symptoms/period-pain/ [Accessed 8 Nov. 2026].

  • Pattanittum, P., Kunyanone, N., Brown, J., Sangkomkamhang, U.S., Barnes, J., Seyfoddin, V. and Marjoribanks, J. (2016). Dietary supplements for dysmenorrhoea. Cochrane Database of Systematic Reviews, 2016(3). doi:10.1002/14651858.cd002124.pub2.

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