 Guys, I'm actually going to talk to you first. That is, if you're still watching a video about PMS. But I just wanted to be clear that while these are the top 10 herbs and spices for PMS, they can also help with this huge laundry list of possible symptoms that cover men as well as women. But, yes, ladies, this is primarily meant for you to help with the large list of symptoms that PMS can bring. Let's get started right now on eccentric nature. And now, the top 10 herbs and spices for PMS. 10. Cramp Bark I'm starting with this one because it does what it's named for better than most any other herb. Cramp Bark relaxes muscle tension and spasms and it actually focuses its abilities on the uterus and pelvic area. You can have it in a tincture or have a cup of cramp bark tea every two or three hours until the cramping stops. The only difficult thing is that despite its long history of use for PMS, there isn't a ton of research on it. Why is this always happening? So many herbs to study with so little time. One nice thing about cramp bark, it has very minimal side effects. The only ones of note being that it can be mildly toxic if you eat too many of the berries, and it can cause tummy aches. So don't get greedy and use it within recommended amounts. 9. St. John's Wart St. John's Wart is one of the most studied medicinal herbs. And while it's best known for its aptitude to treating depression, there are several studies showing that it's good for other symptoms of PMS as well. For example, a 2010 study found that it improved both physical and emotional PMS symptoms, particularly depression and anxiety. However, St. John's Wart does come with the most side effects of the herbs on this list. Because of its potency, it's recommended you don't take it for longer than six weeks in a row. It has also been known to not take kindly to certain types of birth control, heart and blood pressure medications, and antidepressant medications used to treat PMS. So if you're on any of these, you'll need to steer clear or talk to a doctor. 8. Black Cohoosh For some reason this name sounds like it should be a big burly professional wrestler. But Black Cohoosh may very well be the best herb on this list for regulating those doom and gloom feelings that can come with hormonal imbalances. And recent research suggests that Black Cohoosh is one of the most useful herbs for PMS mood swings. While it's the best for helping women maintain a healthy attitude during PMS, it can also help with cramps as well. And unlike many herbs, it works before, during and after menopause. It can also help with hot flashes during menopause as well. 7. Dandelion Root This herb is the king of the mountain when it comes to diuretic herbs that can help with bloating. And unlike many diuretics, it does so without depleting your potassium levels. It can also help detoxify your liver, help you maintain an optimal hormonal balance, and can also help promote estrogen levels during PMS. If you want to find out all the benefits of dandelion, then please watch my video on the benefits of dandelion next. Now you should also be aware that dandelion root is high in polysaccharides, so it's best to avoid it if you're sensitive to food maps. Um, food maps? No, FOD maps. Certain carbohydrates that can cause digestive problems. Aren't abbreviations fun? 6. Licorice Root Do acne problems in oily skin plague you as part of your PMS problems? Then licorice root might be your jam. Licorice root can block the production of those androgens that cause your pimples to have a party. Historically, licorice root has been used in Chinese medicine as an antiviral and antimicrobial agent, but it's also helpful if you have low mood or pain problems, as it can increase energy and decrease inflammation too. Licorice tea is particularly effective in the second half of the cycle for increasing progesterone levels and helping with excessive stress. Woo! Go tea! However, it's actually suggested to avoid licorice root if you have high blood pressure or severe water retention. But if you only have mild water retention, you can still have it. Just get some dandelion to help out. It'll clear out that problem in a hurry. 5. Cinnamon This super tasty spice is particularly awesome at regulating blood sugar and hormones. And balancing blood sugar helps with cravings, but more importantly can help with mood swings and pain. Using as little as one quarter to one half teaspoon has been known to reduce blood sugar levels by as much as 20%. Cinnamon has been shown to be nearly as effective as ibuprofen, at getting rid of pain and cramping. In a 2015 study, cinnamon decreased pain on the pain scale from an average of 7 down to an average of just 2. It also helps decrease nausea and vomiting associated with menstruation. Now you can obviously use cinnamon in a ton of different foods, but if you need a little more, you can find it in a supplement as well. The only downside to cinnamon is cummarin, which can be toxic in high levels. But this is only the case for cassia cinnamon, not saline cinnamon. Watch this video to find out why. 4. Fennel Seed Fennel is actually one of the most studied herbs for dysmenorrhea, or severe period pain. A 2006 study found fennel to be as effective at treating dysmenorrhea as methanamic acid, the preferred prescription drug for period pain. Fennel has also been shown to reduce nausea and fatigue, plus improve general feelings of well-being in regular users. And some medical experts say that fennel seeds are as effective as ibuprofen. Fennel man, I just love fennel. When taken improperly though, fennel oil has been known to cause seizures. It's also not suggested for women who are breastfeeding. Are you kidding me? It's still great, you just need to be careful. Okay, I love you again. 3. Ginger One of the best herbs or spices for pain relief, studies have shown ginger to be equal to both ibuprofen and methanamic acid for treating period pain. Making it one of the best options if you want to avoid pharmaceuticals when dealing with pain. Ginger has a treasure trove of benefits, which make it also helpful for PMS symptoms like low back pain, cramps, headache, indigestion, bloating, nausea, and joint and muscle pain. And I just love its versatility. It's great in tons of food dishes, tea, and if you need an extra punch you can also get it in supplement form too. Some medical experts say that using as little as one eighth of a teaspoon of ginger powder three times a day can cut your menstrual bleeding in half. 2. Donkai Donkai root is actually one of the most prescribed herbs for women's health problems. Though for some reason it's not a household name. Have you heard of it before? Let me know in the comments down below. Donkai is great for regulating the menstrual cycle, reducing pain and balancing mood and hormones. But that's not all. What? What else could it possibly do? Well friends, donkai is also used for relieving cramps, headaches, and even insomnia. It helps with all these things? Wow! Sign me up! There's also research saying that it might be more effective in combination with black cohosh. On the downside, using donkai during menstruation isn't suggested, as it could create a heavier flow. Well, he can't have everything I guess. Honorable mentions The herbs that were closest to the top 10 were ginkgo biloba, clary sage, ashwagandha, and mimosa. No, not that mimosa. This mimosa. But because PMS can cause so many different symptoms, there is actually a humongous list of other herbs that can be helpful for specific problems that come up. So if you need a little extra help, there are other candidates out there you can turn to. And the number one herb for PMS? Shasteberry! While I struggled with where to place other herbs and spices on this list, there was never a doubt about number one. Also commonly referred to by its biological name Vitex, or Vitex Agnus Castus. Shasteberry is one of the most commonly used supplements for female reproductive health and PMS. And I found study after study after study talking about this brilliant herb. Several studies have covered how it helps with breast pain, bloating, headaches, irritability, and mild depression. Still more studies show how it reduces fluid retention and cravings, and even helped with anxiety. One amazing study showed that after using Shasteberry for three menstrual cycles, 93% of the women enjoyed a decrease in PMS symptoms. You heard me right, 93%. By boosting progesterone and lowering levels of prolactin, it can help with mood issues when taken all month long. Okay, okay, so what's the catch, huh? Just gotta be one. Well, there are certain medications including some birth controls that can react poorly with Shasteberry. Regular use is also not suggested for women under 20 years old. And if you have a family history of ovarian cysts, you should probably talk to an herbalist about proper dosage. And that is the list of top 10 herbs and spices for PMS. Maybe you would have ordered these different to put some different ones on there. Let me know in the comments down below what you would have done. If you want to see more videos like this, then watch the top 10 herbs for pain relief or the top 10 herbs for anxiety next. Please be kind, take care of each other. And ladies, I truly do hope that some of these herbs and spices can help you with those nasty PMS symptoms you may be dealing with.