Each woman experiences her period and associated PMS in her own, unique way. The following essential oils, oil blends and recipes help relieve PMS symptoms and menstrual cramps. As every woman is beautifully unique, so is her experience of PMS symptoms and pains.
Before a woman’s menstrual cycle, premenstrual syndrome (PMS) happens. Every month, this comes with various symptoms. Mood swings, irritability, cramps, breasts tenderness, fatigue, bloating, and food cravings are some of the most common effects.
PMS disrupts your daily routines and makes you uncomfortable throughout the day. Pain relievers, heating pads, and other palliative medications can soothe the discomfort. But, they can still leave you with various side effects that you may not wish to have in your life.
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- How to Use Essential Oils for Menstrual Cramps
- Best Essential Oils for PMS
- Essential Oil Blends for PMS
- Final Thoughts
How to Use Essential Oils for Menstrual Cramps
Start with blending your oils with a choice of carrier such as fractionated coconut or avocado oil. Use a 2% dilution rate, which is 3-6 drops of essential oils to 1 teaspoon of carrier oil. To calculate larger quantities, please follow this dilution rates guide.
Massage your blend into your abdomen, thighs, hips, and lower back during your menstrual cramps. The mixture will provide relief from period pain, muscle cramps, and general aches and discomforts.
It is advisable to carry out a patch test before topical application. This will help avoid adverse reactions on your skin.
You can diffuse your oils using an ultrasonic cold mist diffuser. Put 5-6 drops of your blend into your unit. Diffuse in your room every night before bedtime for a calming and relaxing sleep.
Please don’t use an oil burner or tea-light candle. While the fire will diffuse the aroma around you, the heat alters the therapeutic properties. Essential oils should never be heated.
If you feel diffusing isn’t strong enough, you can use a personal inhaler to make it more effective. Direct inhalation can help calm symptoms associated with PMS.
Enjoy a comforting sleep by using an aromatherapy room spray. It’s easy to create at home. Fill a 2 oz spray bottle 3/4 of the way with distilled water, and top up the rest with witch hazel. Add up to 36 drops of essential oils. Using this simply pillow spray can help enhance relief from symptoms of PMS, and help you feel calm and relaxed while going to sleep.
Fill a bowl with hot water and add 2-3 drops of essential oils. Soak a cloth in the water, then place the cloth onto your belly. As the cloth cools off, repeat as needed. If you want, you can also double up on using the hot bowl as a steam inhalation bowl. Sit at a table or desk, place your head over top of the bowl, cover yourself with a towel and slowly inhale and exhale.
Foot Soak or Bath
Put three drops of essential oils into a bowl of warm water and soak your feet for twenty minutes or more. You can also add a tablespoon of Epsom salts and/or a tablespoon of carrier oil to make the foot soak more soothing. If you prefer a full bath to help with your painful periods, use the same recipe and double the ingredients.
Best Essential Oils for PMS
1. Clary Sage
Clary Sage (Salvia sclarea) oil has anti-inflammatory properties capable of soothing premenstrual syndrome. It contains linalool and linalyl acetate. In the medieval period, it was also used for skin rejuvenation and soothing skin conditions.
2. Sweet Marjoram
Marjoram oil is useful for alleviating symptoms of premenstrual syndrome (PMS) as it is naturally high in antioxidants. It also helps to relax blood vessels, reduce blood pressure and open blood flow³.
3. Valerian Root
Valerian root essential oil (Valeriana officinalis) originated from Europe and Asia. Extracts from the root help alleviate both physical and emotional symptoms of premenstrual syndrome in women.
It is known as ‘a heal-all herb’. Valerian is also useful for treating insomnia, anxiety, stress, and symptoms of menopause.
Lavender oil has analgesic properties. It is capable of reducing discomforts and cramps caused by premenstrual syndrome. Combine lavender and chamomile for handling psychological and physiological symptoms of PMS. Applying this blend will end pains, headaches, and soothes the body.
Handle your premenstrual disorders with Peppermint essential oil. Address the upset stomach, nausea, and restlessness of PMS using fresh and minty peppermint oil.
6. Black Pepper
Tackle your menstrual cramps and other unbearable feelings of PMS with black pepper essential oil. It enhances the circulation of blood. It also warms up your body cells and maintains your hormones.
Premenstrual syndrome comes with hormonal imbalance or changes. Most women experience skin or facial distortions during this period, such as acne breakouts. Geranium essential oil helps in balancing your skin and improving your facial appearance. It has properties that can beautify your skin.
Essential Oil Blends for PMS
A ladies only blend, Gal Pal synergy blend from Edens Garden Essential Oils is the balancing solution to your hormonal and menstrual woes. It also has a radical cooling and soothing quality that can help rescue you from flashes of heat. Toss Gal Pal in your purse or keep it nearby for moments of lady-time distress. Your period will be easier because of it! Its floral and herbal aroma will help guide you to relaxation and composure. Get It Here
Also from Edens Garden. Not only does PMS Ease actually help relieve cramping, nausea, hot flashes and moodiness, its aroma is floral and fruity in the most lovely way. PMS Ease is a soothing blend of Lavender, Clary Sage, Ylang Ylang, Copaiba, Palmarosa, Cedarwood, Fennel, Bergamot, Carrot Seed, Chamomile, Geranium, Ginger and Patchouli. Get It Here
What’s the Difference? Both “Gal Pal” and “PMS Ease” synergy blends are intended to obstruct symptoms of PMS, so which one do you pick? The main difference between the two are the oils each blend contains. Gal Pal includes Vitex essential oil, whereas PMS Ease does not. According to a study in which 23 women participated, Vitex significantly reduced PMS and menopausal symptoms 5, and more studies continue to be released about the benefits of women using Vitex. So personally, I would say get the Gal Pal to start.
This blend from Plant Therapy was created specifically to help women feel more emotionally balanced, especially during the mentally turbulent time around the menstrual cycle. It contains Palmarosa, Lavender, Petitgrain, Clary Sage, Geranium Bourbon, Ylang Ylang Complete, Neroli, and much-loved Rose and Jasmine Absolute. Get It Here
This blend from Simply Earth gives you a powerful weapon against monthly discomfort. It’s a blend of 4 oils, all of which are on my list of best oils for PMS: Clary Sage, Marjoram, Geranium, and Lavender. Sounds like a masterpiece, right? If you’re tired of PMS disrupting your week, get this blend here.
If you have an empty oil roll-on bottle, you can quickly make your own essential oil roller. The following blends are calculated at a 5% dilution rate in a 10 ml roller bottle. Alternately, use them as a 10 ml sized massage blend, or triple the recipe to fill a 2 oz empty amber glass container.
- 5 drops Clary Sage
- 5 drops Ylang-Ylang
- 5 drops Lavender
- 6 drops Clary Sage
- 3 drops Geranium
- 2 drops Sweet Marjoram
- 4 drops Peppermint
- 7 drops Lavender
- 3 drops Black Pepper
- 5 drops Palmarosa
The aim with essential oils for PMS is to find or create a blend that is uniquely successful for YOU. Ultimately, you want and need your period to be less painful and stressful. It’s impossible to say which exact essential oil will help. Whether that means you create your own PMS master blend, or purchase a ready-made blend, that doesn’t matter. As long as you enjoy natural relief from your PMS symptoms using the power of aromatherapy, all is well!
(1) 8 Essential Oils for PMS That’ll Make That Time Of The Month A Total Breeze
(2) These Essential Oils Help Make PMS Less of A Pain
(3) What is Sweet Marjoram Essential Oil used for?
(4) The effect of Valerian root extract on the severity of premenstrual syndrome symptoms
(5) Vitex: Which Benefits Are Backed by Science?