Using an essential oil roller blend for menstrual cramps is one of the fastest, effective and little-to-no-effort-required home remedies for painful periods.
And in addition, you can easily make your own or simply buy a premade blend from a reliable essential oil company.
Whichever option you choose to go with, this post has you covered because we’re going to look at:
- the types of essential oils that are ideal for reducing pms/menstrual pain.
- a simple diy recipe you can use.
- 3 premade blends that you can buy.
Note: this post contains affiliate links and I earn a commission (at no additional cost to you) if you use them to make a purchase.
BEST ESSENTIAL OILS TO USE FOR PERIOD CRAMPS
Knocking out pain and inflammation is something that essential oils do really well!
And the best part is there are dozens of oils to choose from.
Now when it comes specifically to menstrual cramps the best way to get maximum results is to use a blend that contains oils from these 3 categories:
- Analgesic Oils: these are oils that have natural pain-killing and anti-inflammatory capabilities. In addition, many of these oils are also antispasmodic (i.e. they curb involuntary muscle spams like the ones that occur in the uterus when you have cramps).
- Hormone-Balancing Oils: as I explained in this post on home remedies for menstrual cramps, systemic inflammation contributes to an excess of prostaglandin hormones, which then leads to painful periods. So, using a hormone-balancing oil will help you address the underlying cause of cramps.
- Relaxing Oils: these are oils that help to release both mental and physical tension, and therefore, create a greater sense of relaxation.
Because there are multiple factors involved in period pain, the ideal menstrual cramp roller blend should have at least one oil from each of the categories listed above.
Now, as far as the specific oils to use, here are some to choose from.
NOTE: this list highlights just a few oils. There are many other oils that can be used. Also, keep in mind that most oils have multiple therapeutic benefits. Therefore some oils fall into 2 or more categories.
- Clary Sage: regulates estrogen; supports thyroid function; lowers cortisol and inflammation; creates a sense of calm; boosts mood.
- Clove: numbs pain and fights inflammation; contains eugenol and beta-caryophyllene which are natural compounds that fight pain.
- Copaiba: potent pain reliever; anti-inflammatory, reduces anxiety and tension.
- Fennel: antispasmodic; natural painkiller.
- Geranium: calms nerves; improves physical and emotional symptoms of PMS.
- Ginger: natural pain reliever; anti inflammatory; relieves nausea (which is a symptom that often occurs with period cramps).
- Helichrysum: antispasmodic; anti inflammatory; lowers stress.
- Lavender: gentle anti-inflammatory; lowers stress; contains the pain-fighting compound beta-caryophyllene (which is also found in clove and copaiba oils).
- Marjoram: contains eucalyptol which is a natural pain-relieving agent.
- Peppermint: has a cooling effect that reduces pain and fights inflammation; cools down feeling of stress and tension.
- Rose: lowers stress and boosts mood.
- Vitex: regulates luteinizing hormone and progesterone, both of which need to be in balance in order to reduce PMS and have a healthy cycle.
- Ylang ylang: lifts mood and increases energy.
- Wintergreen: potent pain-reliever and anti-inflammatory.
- Ylang ylang: reduces anxiety and stress levels (and therefore lowers the “stress hormone,” cortisol).
ESSENTIAL OIL ROLLER BLENDS FOR MENSTRUAL PAIN
There are 2 ways to enjoy the cramp-busting benefits of essential oils: make your own or buy a premade blend.
In this section we’re going to dive into both options, so that you can decide what makes the most sense for you.
DIY Essential Oil Roller Blend Recipe for Period Cramps
There is one major advantage to DIY-ing your menstrual cramp roller blend: you can customize the dilution level of the blend
If you’re new to essential oils, the dilution level simply tells you how strong the blend is.
And for the purposes of relieving period pains, you want to make a blend that has a 3% to a 10% dilution. The higher the number the stronger the blend.
So, what determines how high or low you go? Well, it really depends on what your body responds to.
For one woman a 3% blend is enough while for another, a 6% or 10% blend is necessary.
And the only way to know what works best for you is to actually try a blend.
Now, in addition to customizing the dilution, making your own blend also means you can customize the scent to match what you like.
But as with all things, there are also a few drawbacks to making your own roller blend. For example you have to:
- learn about essential oil safety and dilution first.
- buy lots of different oils before blending them into one.
It’s a mini-project that can be both fun and frustrating, depending on your personality!
Now, if you do want to make your own blend, I’ve put together a blend that you can try.
This blend was featured in my article on scientifically proven essential oil blends for menstrual cramps.
I’ve now adapted it for a roller bottle while keeping the same ingredients ratios (2:1:1 of lavender, clary sage and marjoram) and concentration (3%).
5 drops lavender oil
2 drops clary sage oil
2 drops marjoram oil
10ml roller bottle
Liquid carrier oil (such as almond, fractionated coconut oil or jojoba oil)
- Add the essential oils into the roller bottle.
- Fill up the bottle with carrier oil.
- Close the bottle and shake well to blend.
- Massage onto the lower belly when cramping occurs.
If you want to increase the dilution level for this blend, simply follow my guide on how to dilute essential oils.
Store Bought Roller Blends For Period Pain
Not a fan of measuring and mixing? Then save time and stress by using a premade roller blend.
The brand that I recommend buying from is Eden’s Garden. They’re one of the two companies that I buy my own essential oils from and they have 3 blends to choose from: PMS Ease, Gal Pal or Muscle Relief.
Here’s a breakdown of each blend.
- Contains lavender, clary sage, ylang ylang, copaiba, palmarosa, cedarwood, fennel, bergamot, carrot seed, chamomile, geranium, ginger and patchouli oils.
- 6% dilution.
- Floral aroma.
- Ideal for pain relief and hormone support
Get PMS Ease directly from Eden’s Garden’s website here.
- Contains clary sage, lavender, bergamot, chamomile, cedarwoood, ylang ylang, geranium, fennel, carrot seed, palmarosa and vitex.
- 10% dilution.
- Spicy aroma.
- Ideal for pain relief and hormone support.
Get Gal Pal from Eden’s Garden’s website here.
- Contains peppermint, clove bud, wintergreen and helichrysum.
- 3% dilution.
- Ideal for pain relief.
Get Muscle Relief directly from Eden’s Garden here.
Is rosemary good for menstrual cramps?
When comparing the effects of 250mg of rosemary versus 250mg of mefenamic acid (a prescription pain drug) on menstrual cramps, research shows that rosemary is just as effective as mefenamic acid.
This makes rosemary a viable natural remedy for pms and period pain.
How do you use peppermint oil for menstrual cramps?
To relieve menstrual pain, you can use peppermint oil in a massage oil or add it to a warm bath, along with some epsom salt.
For more details read this article on how to use peppermint oil for menstrual cramps.
Whether it’s clary sage, copaiba or lavender, there are lots of different oils that you can use in a roller blend for period pain.
Now, the toughest decision you have to make is which blend to buy (or make!).
I hope this post was helpful and as always, if you have any questions or comments, feel free to share your feedback below.