Does Cranberry Juice Help With Premenstrual and Menstrual Period Cramps?

Cranberries are a superfood with several health benefits and a high nutritional value. There is no evidence that drinking cranberry juice helps with menstrual cramps.

PMS, or premenstrual syndrome, is a common concern for many women. While it is a natural part of the menstrual cycle, the physical and emotional symptoms can be uncomfortable and disruptive. Many natural remedies can supposedly alleviate PMS — but does cranberry juice help cramps? Here’s what you need to know.

Cranberries have been at the center of many researchers’ attention due to their potential as “superfoods” — foods with several health benefits and a high nutritional value. Like other berries, cranberries are rich in vitamins, minerals, and fiber while also being low in calories. Yet, most importantly, they contain high levels of phenolics.

Phenolics are naturally-occurring chemical compounds that are primarily present in the plant kingdom. For many years, they were considered anti-nutritional and potentially toxic compounds. But recently, researchers have started recognizing specific phenolics as beneficial — berry phenolics are in this category.

Experts suggest that the phenolics present in berries have significant antioxidant properties. These play a crucial part in treating many conditions related to oxidative cell stress, such as cancer and cardiovascular diseases. Furthermore, phenolics could also help against inflammation, which could alleviate different types of pain.

Cranberries have also shown promise in promoting genital health by preventing urinary tract infections (UTIs). Preliminary research indicates that cranberry products could decrease the risk of UTIs by about 30%. Similarly, initial testing suggests they could also promote postmenopausal health, but more research is needed.

Besides their high nutritional value and phenolics, experts point out that cranberries can be considered superfoods due to their safety. During the many trials and studies that looked at the potential health benefits of berries, no toxic side effects appeared in any of the participants. However, it’s essential to remember that this may not be the case if you have allergies to berries or if you take too much.

Besides the phenolics it provides, cranberry juice is a source of magnesium — a nutritional mineral found in many foods. A cup of cranberry juice provides about 15 milligrams of magnesium. Experts usually recommend about 300 milligrams of magnesium daily for women, meaning that two cups of cranberry juice represent 10% of that value.

Magnesium has many health benefits, ranging from preventing type 2 diabetes to increasing bone mineral density. This further supports the link between cranberries and menstruation, as postmenopausal women are more at risk for developing osteoporosis — a condition where bone density is significantly reduced.

Similarly, researchers have found that magnesium levels are lower in women with  premenstrual syndrome (PMS). PMS encompasses all the symptoms before menstruation, ranging from nausea to body pain. It’s estimated that about 50% of women have PMS, and 20% of those experience severe symptoms that disrupt their daily activities. As such, experts have started investigating magnesium as a possible treatment for PMS.

A recent study gave 50 women 250 milligrams of magnesium for two months to treat their premenstrual symptoms. At the end of the trial, researchers found that the extra magnesium helped decrease PMS symptoms. However, they also point out that this effect is even more notable when vitamin B6 is taken along with magnesium.

Similar studies and systematic reviews confirm these benefits and suggest that you should take magnesium for at least two months to reduce your symptoms. However, these studies only tested magnesium supplements — meaning that more research is needed to fully confirm cranberry's specific effects on PMS.

Considering that a cup of cranberry juice only provides about 15 milligrams of magnesium, it might be a good idea to eat other magnesium-rich foods if you want to achieve these benefits. Foods that are rich in magnesium include:

• Pumpkin seeds
• Almonds
• Spinach
• Chia seeds
• Soymilk

If you’re unsure of how to start raising your magnesium levels, check with a licensed nutritionist or dietitian. A trained professional can give you precise advice on how to include more magnesium-rich foods in your diet and whether cranberry juice can help you alleviate PMS.

Although research is still in its early stages, experts suggest that cranberries have several beneficial properties for your health. Mainly, cranberries can impact three areas of your body: your urinary tract, cardiovascular system, and metabolism. Here are the most important cranberry juice benefits:

Urinary tract infections (UTIs)

UTIs are traditionally treated with antibiotics — however, researchers have started studying several alternatives to prevent antibiotic resistance. Cranberry, the most promising one, impacts the urinary tract by preventing the adhesion of bacteria to the cells. Similarly, experts propose that it can modify the gut microbiota to make it more resistant to infections.

Hypertension

Experts theorize that cranberry juice can lower blood pressure, making it a viable alternative to treat hypertension. It can also prevent this condition, as preliminary trials show it keeps blood pressure in check when eating high-fat diets. Still, it’s important to remember that none of these benefits are confirmed — so check with a doctor if you have high blood pressure.

Diabetes

Type 2 diabetes mellitus is a known risk factor for cardiovascular disease and is usually treated by introducing excess insulin into the body. However, research shows that cranberry juice could lower blood glucose and improve insulin sensitivity. These properties come from cranberry’s polyphenols — naturally-occurring micronutrients that have several health benefits.

Dyslipidemia

Dyslipidemia refers to the imbalance of cholesterol and other lipids, usually due to dietary and genetic factors. Experts point out that cranberry can help improve blood lipid profiles, reducing the risk of cardiovascular disease. However, the mechanism behind this property is poorly understood.

Unfortunately, there isn’t a reliable PMS treatment that works for everyone. Instead, it’s best to implement as many lifestyle changes as possible, making sure to keep track of what works and what doesn’t. For example, here are some common PMS management strategies that can help relieve menstruation-related pain:

• Ensuring you’re getting enough good-quality sleep
• Reducing your daily alcohol and caffeine intake
• Stopping smoking
• Exercising at least three times a week
• Avoiding high-fat and high-sugar foods
• Eating smaller meals

If you find that your PMS symptoms are too persistent or intense, make sure to check with a doctor. Many women find that their PMS stops them from performing their daily activities, and seeking advice from a healthcare professional is the first step to alleviating these symptoms.