Does Cranberry Juice Help Relieve Period Cramps? An OB/GYN Weighs In

So we figured we'd throw the question out to an expert to get a definitive answer. Here, Jillian Lopiano, M.D., a Miami, FL OB/GYN and Chief Health Officer at Wisp, weighs in on the cranberry juice-cramping debate. Plus, other things you can do to manage discomfort around your period.

So, can cranberry juice actually help cramps?

Sorry to be the bearer of bad news, but there's no evidence that cranberry juice can ease period cramps.

To understand why, it helps to have a little background info on why cramping happens around your period in the first place. Your body prepares for a possible pregnancy each month by building up a blood- and nutrient-rich lining in your uterus. When no pregnancy happens, the lining sheds. Your body does this by releasing hormones called prostaglandins, which encourage your uterus to contract. The contractions basically squeeze out the lining and you get your period. And they can be a little (okay, sometimes a lot) uncomfortable, hence the whole cramping thing, per the Mayo Clinic.

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Cranberry juice is filled with good stuff, but it hasn't been shown to impact prostaglandin production or uterine contractions, Dr. Lopiano says. "So it's unlikely to alleviate discomfort during cramps," she adds.

If you've done some research on nutrition and period symptoms, you might be wondering about magnesium—a mineral that's been shown to help with PMS-related symptoms like pain, per a 2017 Magnesium Research review. Cranberry does have some magnesium, but it equates to about three mg per eight ounces (you need 310 mg per day, FYI).

"While there is some early data that suggests that magnesium could potentially alleviate symptoms of menstrual cramps, the amount of magnesium in cranberry juice is not significant enough to make a difference," Dr. Lopiano says.

Other benefits of cranberry juice

So...what is cranberry juice good for? Let's talk about the actual perks of this tart sipper.

Supports bladder health

Cranberry juice won't do much for period cramps. But it might help with staving off urinary tract infections, especially if you're prone to getting them on the reg, notes the American College of Obstetricians and Gynecologists (ACOG). "There is a component of cranberry juice that can potentially prevent bacterial adherence to the urinary tract walls," Dr. Lopiano explains. Your gynecologist can help you decide if cranberry juice is a good option for you and how much to drink, especially if you get UTIs often.

You shouldn't try to treat an existing UTI with cranberry juice though, she warns. According to ACOG, UTIs should be treated with antibiotics. So let your healthcare provider know if you're having possible UTI symptoms so you can get the appropriate treatment you need to rid your body of the bacteria.

Provides antioxidants and nutrients

You'll get a nice, big dose of antioxidants from a glass of cranberry juice. Namely, phenolic acids, anthocyanins, and flavonoids, which are thought to fight inflammation and offer protection against health conditions like heart disease, diabetes, and even some cancers, according to a review published in the journal, Molecules.

It's got a decent amount of vitamins too, especially vitamins C and E. Per the U.S. Department of Agriculture (USDA), an eight-ounce glass serves up:

• Vitamin C: 26% of the daily value
• Vitamin E: 20% of the daily value
• Copper: 15% of the daily value
• Vitamin K: 11% of the daily value
• Vitamin B6: 8% of the daily value

That said, it's generally better to get your nutrients from whole cranberries versus cranberry juice, since whole fruitsome with fiber fill you up and promote stable blood sugar levels, according to the Mayo Clinic.

Treatment options for period cramps

You've got plenty of options for fighting off cramps when your period rolls around. Instead of cranberry juice, consider trying:

• Heat therapy: A warm compress or heating pad draped over your pelvis boosts blood flow to the area, which can soothe cramping and discomfort, Dr. Lopiano says.
• Exercise: Working out produces feel-good chemicals that help block pain, according to the ACOG. Even gentle movements like walking, swimming, or bicycling will make a difference.
• Over-the-counter (OTC) pain relievers: Options like Advil (ibuprofen) or Aleve (naproxen) can curb your discomfort. But it's best to take them sooner rather than later when your symptoms are first flaring up, the ACOG says.
• General self-care: Eating well, getting enough sleep, and keeping your stress levels in check won't directly stop cramps. But, taking care of your mind and body during your period can ease the pain of your symptoms, per the ACOG.
• Chamomile tea: Dr. Lopiano will sometimes recommend the soothing drink to people who are looking to manage their period cramps with natural remedies. Some studies show chamomile tea can be helpful for reducing period pain, according to a review published in the International Journal of Community Based Nursing-Midwifery.
• Vitamin and mineral supplements: Magnesium, along with calcium, vitamin E, and vitamin B6 all have some limited evidence behind them in helping period cramps, per the Mayo Clinic. Talk it over with your healthcare provider if you think the vitamin route might be right for you, as your provider is best suited to ensure supplementation is safe for your health needs.

When to contact a healthcare provider about cramps

It's pretty common to have some mild cramping around the start of your period. But you should let your gynecologist know if you're having trouble finding relief with home remedies, or if the cramping is making it difficult to go about your daily activities. Together, you can figure out if there's an underlying issue that needs to be addressed and decide which treatments can help reduce your cramps.