Remedy 2: Ginger

Remedy 2: Ginger

What is it?

Ginger tea is the most-studied tea form for period cramps. It is recommended along with other remedies and interventions to relieve period cramps. Most clinical trials use dried ginger instead of fresh, as it provides a more concentrated and standardized dose.¹

Regimen:

• When - Begin 3 days before your expected period and continue through the first 3 days of bleeding

• How much - Drink 2 cups per day

• Quantity - 750 mg of dry ginger (about ¼ teaspoon); Or 4 g of fresh ginger (about 1 tsp grated)

• How to make - Boil 1 cup of water; Add the exact ginger quantity; Simmer for 10 minutes; Strain and drink; Add honey or lemon for taste if needed

How does it work?

During periods, the body releases chemicals called prostaglandins. These help the uterus contract so it can shed its lining. But when there's too much prostaglandin, the cramps become painful and intense. It can also cause inflammation and nausea.

Ginger blocks the enzymes the body uses to make prostaglandins. That means fewer cramps, less pain, and reduced inflammation.²

What is the efficacy?

Ginger for period cramps relief has been studied in multiple studies. For example:

Method: The three studies included randomized controlled trials and systematic reviews/meta-analyses evaluating ginger’s efficacy for primary dysmenorrhea in women, mostly high school or university students. Interventions involved oral ginger, typically 500 mg taken three times daily (total 1500 mg/day), started either two days before menstruation or at onset, for 3–5 days during the cycle. Comparison was done with placebo or NSAIDs such as mefenamic acid.^2,3,4

Results: Across the studies, ginger significantly reduced menstrual pain severity compared to placebo, with meta-analyses showing mean differences of around 1.5–2.7 cm on a 10 cm VAS. In several trials, its effectiveness was comparable to NSAIDs, with no statistically significant differences between the two. Effects on pain duration were mixed—some trials reported shorter duration with ginger, while other analysis found no significant difference.

Conclusion: Overall, the evidence suggests that ginger is a safe and well-tolerated option for reducing pain severity in primary dysmenorrhea, with efficacy often comparable to NSAIDs.

References

1. Society of Obstetricians and Gynaecologists of Canada. No. 345-Primary Dysmenorrhea Consensus Guideline [Internet]. Ottawa (ON): SOGC; 2017. Available from: http://medi-guide.meditool.cn/ymtpdf/DB1F12EB-1AB3-4109-A70D-EE6083682539.pdf

1. Rahnama P, Montazeri A, Huseini HF, Kianbakht S, Naseri M. Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial. BMC Complement Altern Med. 2012;12:92.

2. Chen CX, Barrett B, Kwekkeboom KL. Efficacy of oral ginger (Zingiber officinale) for dysmenorrhea: a systematic review and meta‐analysis. Evidence‐Based Complementary and Alternative Medicine. 2016;2016(1):6295737.

3. Negi R, Sharma SK, Gaur R, Bahadur A, Jelly P. Efficacy of ginger in the treatment of primary dysmenorrhea: a systematic review and meta-analysis. Cureus. 2021 Mar 6;13(3).