Among menstruating women, up to half struggle with severe menstrual pain in the lower abdominal area despite the absence of visible symptoms. Commonly used painkillers, such as ibuprofen or paracetamol, are not always effective, even in high doses. At the same time, these substances can cause various side effects. For this reason, natural methods are being sought to alleviate painful periods. One promising solution turns out to be adequate ginger supplementation.
The authors of the article in question conducted a study involving three groups of young college-aged women. All participants experienced moderate to severe menstrual pain. During the study, the first group of women took placebo capsules, the second group took ginger powder capsules for 5 days (2 days before and 3 days during menstruation), while the third group took ginger capsules only for the first 3 days of menstruation. The women took three capsules daily, giving 1500mg of ginger per day. The effectiveness of the ginger was assessed using a 10-point pain rating scale and the duration of pain.
In both supplementation options, women taking ginger experienced significantly less pain than those in the placebo group. The most significant pain relief was observed in group two when ginger was taken before and during menstruation. Pain levels decreased by three steps on a 10-point scale and lasted as much as 11 hours less than in the placebo group. However, there were occasional mild adverse effects in the form of mild heartburn.
Ginger contains substances with anti-inflammatory and pain-relieving properties, including gingerols, shogaols, and phenolic compounds. These act similarly to some anti-inflammatory drugs but are better tolerated by the organism. Studies indicate that these compounds can inhibit the production of prostaglandins—chemicals responsible for uterine contractions that cause menstrual pain.
In conclusion, ginger can be an effective and safe menstrual pain reliever, especially when used a few days before and during the initial phase of menstruation. The results so far are extremely promising and indicate that ginger may be a good substitute for painkillers, especially for women who tolerate them poorly. However, it is worth noting that further research is needed to determine the optimal therapeutic dose.
Article based on:
Rahnama et al.: Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in primary dysmenorrhea: a placebo randomized trial. BMC Complementary and Alternative Medicine 2012 12:92.
