The Best Menopause Cramp Relief Products and Why

These products have helped thousands of women deal with perimenopause and menopause cramp pain.

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Period cramping can increase during perimenopause and menopause. Some women even experience cramping around the time of ovulation or days before their period begins. When severe enough, period cramps can drastically affect your quality of life. Many women find it difficult to exercise or remain very active while cramping.

Assistance is available. There are a number of perimenopause and menopause cramp relief products that are safe, natural and effective for stopping your cramps in their tracks.

Are You Experiencing Cramps, but No Period? Here’s What It Could Be and Why

During perimenopause and menopause, your period may start to slow down in flow, or you may skip periods. This is usually normal, but you should mention it to your doctor. It’s important that you rule out issues like endometriosis, fibroids or cancer. If everything checks out, this may just be part of the process of transitioning into menopause and fluctuations in hormone levels. Even if you don’t have a period flow, you can still treat the cramping that you’re experiencing.

What Helps Perimenopause and Menopause Cramping Pain?

Rather than turning to over-the-counter pain-relieving products that come with unwanted side effects like stomach issues, there are natural ingredients that you can use to reduce or eliminate cramping. Some commonly used ingredients include:

Cramp Bark

cramp bark for cramp relief

Cramp bark possesses very strong antispasmodic properties thanks to a component called scopoletin. This ingredient can soothe the uterus, so it relaxes and doesn’t cramp. This is a very fast-acting remedy that you can safely use throughout your cycle.

According to MedicineNet's article on Cramp Bark, "the astringent action of cramp bark also helps slow heavy menstrual bleeding, especially bleeding associated with menopause."

Lactobacillus Probiotics


Probiotics from the Lactobacillus family can be used to boost your gut health, but they’re also beneficial for reducing period cramping. That’s because many of these beneficial bacterial strains are not only found in the GI system, but they are part of our vaginal flora as well. Plus, Lactobacillus probiotics can also help you address some of the GI-related symptoms you may be experiencing during PMS, your period, or throughout your cycle. This includes bloating, gas, etc.

A Women'sHealth article on probiotics and menopause quoted expert Melissa Herbst-Kralovetz, PhD, "“Probiotics are live, beneficial bacteria that contribute to health in the gut and vagina,” Herbst-Kralovetz says. “They can exclude bad bugs and pathogens by taking up space in your body, producing antimicrobial compounds, and enhancing your immune activity. Probiotics also promote a strong barrier of epithelial cells.”


pre biotics

It’s ideal that the probiotic that you’re using also comes with prebiotic fiber. This helps feed the beneficial bacteria in your body so they can thrive.

The Best Cramp Pain Relief Products During Perimenopause and Menopause

Let’s look at some of the best cramp pain relief products that can be used during perimenopause and menopause.

menopause cramping relief - uncrampme

Although UnCrampMe targets menstrual cramping pain relief, the ingredients used (Cramp Bark, Lactobacillus probiotics and prebiotic P95) make it an excellent choice for non-period cramping pain relief. This can be women entering perimenopause as well as menopause.

UnCrampMe provides fast relief from perimenopause and menopause cramping. In convenient gummy form, UnCrampMe is unique compared to other PMS, perimenopause and menopause products. You simply take one to two gummies when you’re experiencing cramping. It can also be used for changes in your mood and bloating.

The Formula That Can Help Help Relieve Your Cramps

Scientifically studied, the formula in UnCrampMe contains cramp bark, two probiotic strains (Lactobacillus acidophilus and Lactobacillus plantarum) that help to balance the gut and vaginal microbiomes, as well as a prebiotic (Prebiotic P95 Prebiotica FOS) that will feed the two probiotics that are included.

3 Reasons Why UnCrampMe Earns the #1 Spot

  1. 1
    It works quickly and you can take it as needed - You don’t have to take it regularly for it to prevent or treat your symptoms.
  2. 2
    This is an all-natural formula featuring Cramp Bark. It's made in the USA in a FDA-Registered Facility.
  3. 3
    The gummies are delicious.
bonafide relizen

Bonafide Relizen is a hormone-free option for perimenopause and menopause that can help you address symptoms like hot flashes and night sweats. It’s recommended that you use this product every day to see results. It can take a couple of months to really see how Relizen is going to help you, according to the studies mentioned on the Bonafide website.

The Formula That Can Help Help Relieve Your Cramps

Free of hormones, Relizen is made using a collection of four botanicals that are sourced from Sweden. This includes a purified cytoplasmic blend of Swedish flower pollen extracts. The various components of formula have the potential to relieve cramping, as it can help balance the hormones and promote a healthier period overall.

3 Reasons Why Relizen Earns the #2 Spot

  1. 1
    Contains a natural blend of pollens that help regulate your temperature and relieve other hormone-related symptoms.
  2. 2
    Affordable, if you sign up for a subscription.
  3. 3
    Can also improve your sleep quality and regulate your moods.
winona hrt

If you decide that you want to go the route of hormone replacement therapy, Winona provides you with an option that can address many of the symptoms you’re experiencing during your perimenopause and menopause journey, including an increase in cramping. You don’t have to make an appointment with your doctor to get your hands on these estrogen tablets from Winona. You can schedule a free telehealth appointment with a board-certified professional from the Winona team, who will determine if you’re eligible for a prescription.

The Formula That Can Help Help Relieve Your Cramps

Winona Estrogen comes in tablet form, but you can also purchase it in the form of a cream or patch. Many women find that the tablets are most effective when experiencing substantial symptoms. Each dose of the tablets contains estradiol, which is a naturally occurring form of estrogen that is primarily created in the ovaries.

3 Reasons Why Winona Earns the #3 Spot

  1. 1
    This is a very pure and natural form of estrogen.
  2. 2
    You must be approved by a Winona physician to receive this product. This determines if it’s safe for you to be using HRT.
  3. 3
    There are different forms of estrogen available through Winona, and they can address a variety of symptoms.

#4. Provitalize Menopause Supplement


Provitalize Menopause Supplement is a capsule-based product by the Better Body Co. that should be taken daily for optimal relief from your perimenopause and menopause symptoms. The brand advertises on their website that you can further improve your symptoms by pairing this product with their products, Previtalize and inergyPLUS. According to the website, thousands of women have seen beneficial results from using Provitalize.

The Formula That Can Help Help Relieve Your Cramps

Provitalize is made using some of the most thoroughly studied and effective strains of probiotics (L. Gasseri, B.Breve and B.Lactis). Absorption boosters (BioPerine) have been used to ensure optimal bioavailability. Also, three natural herbs are used to balance your hormones and provide relief from cramping and other hormone-related symptoms. This includes moringa leaf, curry leaf and curcumin.

3 Reasons Why Provitalize Earns the #4 Spot

  1. 1
    This is a unique formula that can help promote better gut health, diverse vaginal flora and relieve a variety of symptoms associated with menopause.
  2. 2
    The probiotic strains are well studied.
  3. 3
    Bioavailability has been made a priority by the Better Body Co.

#5. Opositiv MENO


Opositiv MENO is a unique supplement that is hormone-free, but it uses several very different ingredients to help you feel your best throughout perimenopause and menopause. The main symptoms this product can help with include temperature regulation issues, trouble sleeping and changes in mood. Many of the ingredients also can decrease inflammation and pain, which can help with cramping.

The Formula That Can Help Help Relieve Your Cramps

MENO contains vitamin D, vitamin B6, black cohosh, chasteberry and ashwagandha. Ashwagandha has very powerful anti-inflammatory properties, which can help minimize cramping.

3 Reasons Why MENO Earns the #5 Spot

  1. 1
    Free from hormones and made with natural ingredients.
  2. 2
    Helps with pain, discomfort, temperature regulation and more.
  3. 3
    This is one of the only products I’ve come across that contains an adaptogen.

How Many Women Experience Cramps During Perimenopause and Menopause?

Approximately 84% of women who are still experiencing periods, whether occasionally or regularly, experience cramping to some degree. Not every woman will experience cramps with every cycle, however. Also, the severity of cramping can vary greatly from one woman to the next.

When to See Your Doctor About It

If cramping is interfering with your day-to-day life, it may be time to talk with your doctor about your symptoms. It’s important that you rule out any other issues that could be contributing to your pain.

What Should You Say to Your Doctor?

If you’re wondering how to bring the topic of perimenopause or menopause cramping up with your doctor, understand that this is a very common issue. Be very clear with them about what you’re experiencing and how it is affecting you.

Tips for Traveling While Having Menopause Cramping Pain

It’s always best to be prepared for menopause cramping pain when you’re going to be away from home. It may not be practical to bring your heating pad along with you, so it’s optimal that you have some sort of way to relieve the cramps quickly and effectively. Some of these supplements that I’ve talked about in this article require you to take your dose daily to achieve relief after several weeks. A product like UnCrampMe works very quickly. It’s a good item to have in your bag when you’re traveling or out and about. The cramp bark, probiotics and prebiotics make it a great cramp relief product for women in perimenopause and menopause.

Tips for Working During Painful Cramps

It’s not practical to take a vacation day every time you experience cramps, though it sure would be nice to have that option. Some tips for working during painful cramps include:

  • Utilizing a work-from-home option if it’s available.
  • Take warm baths.
  • Use a heating pad.
  • Take a natural supplement like UnCrampMe or Bonafide Relizen for fast and effective relief.
  • If you have talked to your doctor, HRT may be a suitable choice, in that case we recommend Winona.
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Courtney D'Angelo, MS, RD

Courtney D'Angelo, MS, RD, earned her masters degree in Nutrition and Foods from the University of Georgia. She's a Registered Dietitian at Morrison Healthcare and has a strong passion in helping people improve their wellness!

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