Every woman can attest that menstruation can sometimes be a real pain. Up to 50% of women experience symptoms of premenstrual syndrome (PMS), specifically abdominal, breast or head pain, cramps, bloating and water retention, acne, increased appetite, anxiety, tension, depression or lack of energy. In today’s article, we will introduce you to five herbs that can help relieve these discomforts.
1. Agnus Castus (Vitex agnus)
Agnus castus is mainly used for irregular and painful menstruation, cyclical mastalgia (breast pain) or to relieve symptoms of PMS and menopause such as moodiness, anxiety or insomnia. It can also have a positive effect in the treatment of hyperprolactinemia and acne.Agnus castus contains many biologically active substances that bind to opioid, estrogen, and dopaminergic receptors in the brain. This interaction indirectly affects the release of LH (luteinising hormone) and FSH (follicle‑stimulating hormone), which in turn influence estrogen, progesterone, and prolactin levels.
The effects of Agnus castus are dose‑dependent:
- Low doses: Decrease estrogen levels while increasing progesterone and prolactin production, likely due to the inhibition of FSH release and the stimulation of LH production.
- High doses: FSH and LH levels remain unchanged, but prolactin levels decrease, which can inhibit milk production.
Typically, 1.5‑3g of the dried plant or the corresponding amount of extract (30‑40mg) is taken daily, though a doctor may recommend higher doses.
2. St. John's Wort (Hypericum perforatum)
Another herb with beneficial effects on the female cycle is St. John's wort. Its use is mainly associated with relieving psychological symptoms of PMS, such as mild to moderate depression, irritability or fatigue. hese symptoms are often linked to a decrease in serotonin levels and an increase in pro‑inflammatory cytokines. By influencing and harmonising these pathways, St. John's wort can exert its positive effects.
St. John's wort is available in the market in various forms, including dried stalks (e.g., for making tea) and extracts. The recommended daily dose should not exceed 900mg, and it’s important to note that its effects may take 2‑4 weeks to become noticeable. However, it is important to consult a physician before use and carefully monitor potential interactions with other medications, as St. John’s wort induces the P450 enzyme system, which plays a significant role in the metabolism of many drugs. This induction may reduce the effectiveness of some medications.
3. Maca Peruviana (Lepidium meyenii)
Maca is a plant primarily used in South American countries for its oestrogenic activity and its positive effects on the female cycle. A review by Dr Lee and his colleagues concluded that maca alleviates symptoms associated with menopause caused by a drop in oestrogen levels, such as hot flushes or difficulty sleeping. It also appears to offer psychological benefits, particularly for post‑menopausal women, by reducing anxiety and depression. However, further research is needed to confirm these effects definitively.
The recommended dose of maca is not yet firmly established, but studies commonly use about 1.5‑3.5g of maca root powder. Although maca is currently considered safe, more research is needed in this regard. Caution should be exercised, especially by those with thyroid disorders, as maca contains substances called goitrogens that can interfere with thyroid function.
- Learn more: Maca: What It Is, Effects and Dosage
4. Ashwagandha (Withania somnifera)
Ashwagandha, also known as Withania somnifera, is one of the so‑called adaptogens that help the body to adapt better to stressful situations. Stress is characterised by an increase in stress hormone levels, which can interfere with the female reproductive system and cause dysregulation. By reducing these hormone levels, ashwagandha alleviates symptoms of PMS, such as pain, anxiety, and insomnia, as well as symptoms of menopause. It is also believed to have antioxidant, anti‑inflammatory and immunomodulatory effects.
The recommended dosage of ashwagandha has not yet been established, and the amount used varies from study to study. However, research suggests that as little as 250‑600mg is effective. A single dose of the medicinal product typically contains about 250‑1500mg. Ashwagandha can be taken in tablet, powder, or extract form. High doses can lead to digestive problems, likely due to irritation of the digestive tract lining. Pregnant and lactating women, as well as individuals with thyroid dysfunction, should exercise caution.
- Learn more: Ashwagandha: What It Is, Effects and Dosage
5. Actaea racemosa
Actaea racemosa contains a wide range of active substances, and it is still not entirely clear which of these is responsible for its positive effects. However, we do know that it acts on the serotonin system, which helps reduce symptoms of anxiety and depression. It also has the ability to relieve symptoms of PMS and menopause, as well as help with menstrual pain and cramps. This effect is mediated through the antinociceptive action of the herb, which dampens the conduction of painful stimuli. Nevertheless, there are still relatively few high‑quality scientific studies that can definitively confirm its efficacy and safety, so further research on this herb is needed. A 2020 study suggests that the effectiveness of treating premenstrual symptoms, especially those of a psychological nature, was enhanced by combining it with Rhodiola rosea.
Actaea racemosa is available in tablet, extract, or tea form. The daily dose is not yet firmly established, but studies recommend taking 20‑40mg/day to ensure the effect while minimising side effects. It should also be noted that some authors do not recommend taking the herb for more than 6, maximum 12, months, due to its possible negative effect on the liver.
Dietary supplement with a combination of active ingredients
If you don't know which dietary supplement to reach for, you can try Vilgain PMS Balance, which contains a combination of the aforementioned agnus castus and maca peruviana. Additionally, it includes lemon balm, white willow, and ginger extract, which may also help alleviate some PMS symptoms and promote overall well‑being.
PMS Balance
Always check with your doctor before consuming
Although these herbs are currently the subject of extensive research and appear to be effective and safe for humans within recommended dosages, further studies are needed to definitively confirm their benefits and any potential negative effects. Therefore, it is always important to consult your doctor before starting to use them in order to minimise both the side effects of the product itself and its interactions with other medications. Pregnant and breastfeeding women, as well as individuals with impaired liver, kidney, or thyroid function, should be especially cautious.
Bottom line
Menstruation can sometimes make life quite uncomfortable, so it’s no surprise that many women seek ways to find some relief from these symptoms. A variety of herbs, such as agnus castus, maca peruviana, St. John's wort, ashwagandha, or Actaea racemose, offer potential solutions. While their effects have been documented in many scientific studies, more research is needed to definitively verify their efficacy and safety.
