The top teas proven to support you on your cycle.When our cycles arrive each month, even the smallest comforts can make a world of difference. A warm cup of tea is one of those small habits we can get into that doesn’t just soothe the body, but also settles the mind and gives us a moment to breathe. However, it should be noted that not all teas are created equal when it comes to supporting the body during menstruation. The research points to a few standout flavours that help ease cramps, calm inflammation, support digestion and soften the… well, let’s say… emotional edges around our cycle days...

Among all options, ginger tea consistently rises to the top. Health and wellness experts widely recognise ginger for its powerful anti-inflammatory and pain-relieving properties. Several clinical trials show that ginger - even in simple tea form - helps reduce menstrual cramps and general discomfort during the first few days of a period. Its warmth stimulates circulation, its earthiness grounds us and its natural compounds help relax the muscles responsible for period pain. It turns out, a cup of ginger tea at the start of your cycle can be one of the most comforting and effective natural remedies you reach for.

Right behind ginger is chamomile - a soft, floral tea known for its calming effects. Research suggests chamomile may reduce muscle spasms and ease cramping, but its real magic lies in how it soothes the emotional landscape of our cycles. If your period brings restlessness, irritability or difficulty sleeping, chamomile offers a quiet, nurturing pause. It’s the kind of tea that wraps around you like a gentle blanket.

For women who experience bloating, digestive discomfort or a feeling of heaviness during their period, peppermint tea is a refreshing choice. Menthol, its active component, naturally relaxes muscles in the digestive tract and uterus, which is believed to reduce cramping and tension. Peppermint also helps relieve bloating, making it a helpful companion for the days when everything feels just a little too tight.

Another supportive option, especially here in South Africa, is our flagship rooibos tea. Naturally caffeine-free and rich in antioxidants, rooibos offers a mild, soothing base for those of us who prefer something a little gentler. Although not specifically studied for period pain as often as ginger or chamomile, rooibos blends are commonly promoted for women’s wellness and it is recorded that many ladies find it comforting during hormonal fluctuations.

Raspberry leaf tea is also often mentioned in conversations about menstrual support. While women have used it traditionally for centuries, the scientific backing is mixed, and some caution is advised because of its potential effects on uterine contractions. For many, however, it remains a supportive tea when used mindfully although best as a secondary option, rather than the first line of relief.

Across all these flavours, the pattern is simple: warm, herbal teas can help relax muscles, reduce inflammation, support digestion and bring a gentle sense of calm. Herbal teas are not a cure, and they won’t replace proper medical care when symptoms are severe, but they do offer something meaningful in my opinion: A moment of comfort, a sense of mindful pause and small, evidence-based relief when our bodies are asking for kindness.

So, when cycle day one arrives and you feel the familiar pull of discomfort, reach for the flavour that speaks to you. Whether it’s the fiery strength of ginger, the softness of chamomile, the freshness of peppermint or the homely familiarity of rooibos - let your teacup become part of your monthly pause… one that reminds us to slow down, breathe deeply and take care of ourselves, one sip at a time.