11 Natural Methods for Period Pain Relief That Actually Help

8. Omega-3 fatty acids: reduce inflammation from the inside

Omega-3 fatty acids (EPA and DHA) cut inflammation and can lower menstrual pain and the need for painkillers. A review of trials shows benefit, with effective supplement dosing commonly ranging from about 300 mg up to 1,800 mg daily taken for several weeks to months for best results (Dr. Ruscio, PubMed meta-analyses). Food sources such as salmon, mackerel, sardines, and flaxseed oil also help. If you choose supplements, look for third-party tested fish oil or algae-based omega-3s (for a vegetarian option) and follow label dosing or clinician guidance. Start a few weeks before expected symptoms if you can, since dietary changes often take time to shift inflammation levels. Note that high-dose omega-3s can increase bleeding risk when combined with anticoagulant drugs, so discuss supplements with your provider if you are on blood thinners. Image suggestion: salmon fillet. Alt text: "Cooked salmon fillet with lemon wedge and herbs."