Search for “herbs for PMS” and you’ll encounter plenty of confident recommendations.
Chamomile. Ginger. Lemon balm. Fennel. Chasteberry. Some mysterious combination of twelve botanicals promising to “balance your hormones” before you’ve even finished boiling the kettle.
But which herbs for PMS have actually been researched?
A number of botanicals have been investigated in relation to premenstrual syndrome (PMS) or individual premenstrual symptoms. Some have a long history of traditional medicinal use. Others have promising but limited clinical research behind them.
The important bit is understanding what that evidence actually tells us.
A study involving a botanical extract, capsule or standardised preparation does not automatically prove that the herb itself “treats PMS”. And it certainly doesn’t mean that drinking a tea containing the same ingredient will produce an equivalent effect.
So rather than putting together another list of supposedly miraculous herbs for PMS, we’re taking a closer look at what has actually been studied, where traditional use ends and clinical evidence begins, and why the words “research suggests” deserve a little more context than they usually get online.
Kettle optional. Sceptical eyebrow encouraged.
First things first: what is PMS?
Premenstrual syndrome, usually shortened to PMS, describes a group of physical, psychological and behavioural symptoms that occur in relation to the menstrual cycle.
Symptoms typically appear before menstruation and improve once the period begins. They can include mood swings, irritability, anxiety, tiredness, headaches, bloating, breast tenderness, changes in appetite and difficulty sleeping.[1]
Researchers do not think PMS is simply a case of having “too much” or “too little” of one particular hormone. The Royal College of Obstetricians and Gynaecologists (RCOG) explains that some women appear to be more sensitive to the normal hormonal changes occurring during the menstrual cycle, with neurotransmitters such as serotonin and GABA also potentially involved.[1]
Which is one reason we’re rather suspicious of anything promising to “balance female hormones naturally” in three easy sips.
PMS is more complicated than that.
If mood changes are one of your most noticeable premenstrual symptoms, you can also read our guide to PMS and Mood Changes for a closer look at what researchers currently understand about the menstrual cycle and emotions.
Herbs for PMS: what exactly has been studied?
This is the bit that gets lost remarkably quickly online.
Imagine a study gives participants a standardised capsule containing a particular botanical extract and reports a change in PMS symptom scores.
That study investigated:
that preparation + that dose + those participants + that study design.
It did not investigate every possible product containing that plant.
A herbal tea might extract different compounds and provide them in very different quantities. A tincture is different again. So are powders, concentrated extracts and essential oils.
The European Medicines Agency (EMA) assesses individual herbal preparations separately because the evidence available can differ from one preparation to another.[2]
In other words:
The plant matters. The preparation matters. The dose matters.
Annoyingly nuanced, we know.
Chamomile and PMS
Chamomile (Matricaria chamomilla or Matricaria recutita) is probably one of the first plants you’ll encounter when searching for natural remedies for PMS.
It has also been investigated scientifically.
Clinical research has examined chamomile preparations for premenstrual symptoms, and chamomile is among the botanicals identified in reviews of herbal medicines studied for PMS.[3]
That makes chamomile interesting from a research perspective.
It does not establish every chamomile product as a PMS treatment.
If a study investigates a particular extract or preparation, we cannot simply transfer the result to a supermarket chamomile teabag and assume the effect will be identical.
The verdict: Chamomile is among the herbs that have been researched in connection with PMS, but the evidence is not sufficient to declare ordinary chamomile tea a proven PMS treatment.
Your cosy evening chamomile remains entirely welcome, though.
Lemon balm and PMS
Lemon balm (Melissa officinalis) is another interesting one.
It has a long history of herbal use, and researchers have also investigated specific lemon balm preparations in relation to premenstrual symptoms.
One randomised clinical trial involving adolescent students examined lemon balm capsules and reported improvements in PMS symptom scores compared with placebo.[4]
That is worth investigating further.
But look at those two words again:
Lemon balm capsules.
Not lemon balm tea.
Not every product containing lemon balm.
And not proof that lemon balm will have the same effect for everybody experiencing PMS.
The verdict: There is some clinical research relating to lemon balm and PMS, but the evidence remains limited and research involving a specific capsule cannot automatically be applied to a cup of lemon balm tea.
Chasteberry and PMS
Chasteberry, also known as Vitex agnus-castus, is one of the better-known herbal products associated specifically with PMS.
Unlike plenty of plants casually added to online “best herbs for PMS” lists, chasteberry has actually attracted a body of PMS-specific research.
RCOG includes Vitex agnus-castus among supplements that may be helpful for PMS. However, its guidance also emphasises that evidence for complementary therapies remains limited and that supplements can interact with medicines.[1]
The EMA has also assessed specific Vitex agnus-castus fruit preparations for medicinal use.[5]
And here comes our favourite sentence again:
The preparation matters.
A standardised chasteberry extract used in research or an authorised herbal medicinal product is not automatically equivalent to every chasteberry supplement, tea or homemade preparation.
The verdict: Chasteberry is one of the more extensively investigated botanicals in relation to PMS, but evidence relates to particular preparations and should not be generalised to every product containing the plant.
If you are considering taking chasteberry as a supplement or herbal medicine, it is sensible to discuss it with a healthcare professional or pharmacist, particularly if you take other medicines.
Ashwagandha and PMS
Ashwagandha (Withania somnifera) is absolutely everywhere at the moment.
Stress? Ashwagandha. Sleep? Ashwagandha. Mood? Ashwagandha. Your boss schedules a meeting at 4.45 pm on a Friday? The internet would probably recommend ashwagandha.
There is genuine scientific research into ashwagandha, particularly in relation to stress and sleep. The US National Center for Complementary and Integrative Health (NCCIH) notes that some ashwagandha preparations may be effective for stress and insomnia, while evidence relating to anxiety remains unclear.[6]
But here’s the important distinction for an article about herbs for PMS:
Evidence that a botanical has been studied for stress is not automatically evidence that it treats premenstrual syndrome.
PMS can involve emotional symptoms such as irritability, anxiety and mood changes, but that doesn’t mean anything investigated for those symptoms in another context becomes a PMS treatment.
There is also the familiar preparation problem. Much of the clinical research into ashwagandha involves standardised extracts or supplements, not herbal tea.
And ashwagandha is a good example of another problem with online wellness content: the leap from research into stress to claims about “hormone balance” can be remarkably fast.
The verdict: Ashwagandha has attracted research interest for areas including stress and sleep, but that should not be presented as proof that it treats PMS or “balances female hormones”.
In other words, popular PMS herb online? Yes.
Proven PMS solution? That’s a different question.
Saffron and PMS
Saffron (Crocus sativus) is another particularly interesting botanical because, unlike many herbs casually recommended for PMS online, it has actually been investigated specifically in people experiencing premenstrual syndrome.
A double-blind, randomised, placebo-controlled trial investigated a saffron preparation in women with PMS and reported improvements in symptom measures compared with placebo.[7]
That makes saffron an interesting candidate for further research.
But it still doesn’t give us permission to skip straight to:
“Saffron treats PMS.”
An individual clinical trial does not automatically establish efficacy. Study size, participant selection, dosage, duration, methodology and replication all matter.
And once again, the research concerns a specific saffron preparation and dose, not necessarily saffron tea or whatever quantity you happen to sprinkle into dinner.
The verdict: Saffron has some interesting PMS-specific clinical research behind it, but further evidence is needed before drawing broad conclusions about its effectiveness or assuming that different saffron products are interchangeable.
So, which herbs have actually been researched for PMS?
This is where separating PMS-specific research from general wellness research becomes particularly useful.
Botanicals including chasteberry, chamomile, lemon balm and saffron have been investigated specifically in relation to PMS or premenstrual symptoms.[1][3][4][7]
Ashwagandha is slightly different. It is frequently recommended online in conversations about PMS, stress and hormones, but much of its clinical evidence concerns areas such as stress and sleep rather than PMS itself.[6]
That distinction might sound pedantic.
It isn’t.
If a study finds that a botanical preparation affects stress scores in adults, we cannot quietly change the headline to:
“Scientists prove this herb works for PMS.”
PMS is a specific cyclical condition. Evidence should match the claim being made.
It’s a surprisingly simple rule that would eliminate approximately 73% of questionable wellness content on the internet.
Traditional use and clinical evidence are not the same thing
Humans were using plants medicinally considerably earlier than PubMed arrived.
Traditional use can therefore tell us something genuinely interesting about how particular plants have been used across cultures and generations.
But it is important not to confuse traditional medicinal use with clinical proof.
The distinction is built into European herbal-medicine regulation.
EMA herbal monographs distinguish between well-established use, where sufficient safety and efficacy data are available, and traditional use, where conclusions can be based on long-standing medicinal use under specified conditions.[2]
The EMA also assesses different preparations of the same plant individually because the available evidence may not apply equally to all of them.[2]
So when you see:
“Traditionally used for…”
that is not another way of saying:
“Clinically proven to…”
Both can be useful pieces of information.
They simply answer different questions.
What does the research on herbs for PMS look like overall?
There have been systematic reviews looking at herbal medicines investigated for PMS.
One systematic review of randomised controlled trials identified a variety of botanicals that had been studied in relation to premenstrual symptoms and reported potentially positive findings for some herbal preparations.[3]
Sounds great.
But systematic reviews of herbal treatments come with an important problem: the studies aren’t necessarily testing the same thing.
Different researchers may use different extracts, quantities, treatment durations and methods for measuring PMS symptoms. Studies may also involve relatively small numbers of participants.
That makes it much harder to reach the sort of definitive conclusion we’d all quite like:
Take herb X. PMS sorted. You’re welcome.
RCOG’s patient guidance reflects this uncertainty. It notes that many women find complementary therapies helpful, while also stating that there is little evidence showing that they are effective.[1]
That does not mean herbal approaches have been proven useless.
It means the evidence is limited.
There is a difference.
Lack of proof doesn’t mean “proven not to work”
This is particularly important when discussing herbs for PMS.
Women’s health in general, and menstrual health specifically, has substantial research gaps.
In 2026, the World Health Organization (WHO) highlighted that an estimated 2.1 billion women and adolescent girls menstruate worldwide, yet robust research on menstruation remains limited.[8]
Traditional medicinal remedies have their own evidence gaps.
Large, well-designed clinical trials are expensive. Botanical research also presents practical challenges because plants and preparations can vary considerably.
So when there isn’t enough high-quality research demonstrating an effect, there are two conclusions we should not jump to.
The first is:
“It definitely works because people have used it for generations.”
And the second is:
“It definitely doesn’t work because there isn’t enough research.”
Sometimes the scientifically accurate answer is simply:
We don’t know yet.
If you personally use a particular herb or drink a herbal tea before your period and find that it feels comforting or becomes a valuable part of your routine, a lack of clinical evidence doesn’t invalidate your experience.
It just doesn’t allow us to conclude that the herb has a specific therapeutic effect, that it caused the change you experienced or that somebody else will experience the same thing.
Personal experience and clinical evidence can coexist without pretending they’re interchangeable.
Imagine that.
So, what are the best herbs for PMS?
If you came here hoping we’d rank them from uterus-approved to don’t bother, we’re going to disappoint you.
There currently isn’t enough consistent evidence to crown one botanical the best herb for PMS.
Some, such as chasteberry, have attracted more PMS-specific research and appear in clinical guidance as potentially helpful.[1]
Others, including chamomile, lemon balm and saffron, have been investigated in relation to premenstrual symptoms, but the evidence remains limited.[3][4][7]
And then there are fashionable botanicals such as ashwagandha, where research in areas such as stress or sleep can easily become exaggerated into PMS or hormone claims that the studies themselves didn’t establish.[6]
Most importantly:
Research into a herb is not automatically research into tea made from that herb.
The internet would be considerably less exciting if every herbal-health article contained that sentence.
It would also be considerably more accurate.
And what about herbal tea?
This is where we’re happy to give tea some credit for something it can definitely do:
Be tea.
There can be genuine pleasure in the ritual.
Put the kettle on. Pick your favourite mug. Put your phone somewhere it cannot shout at you for ten minutes. Sit down.
A herbal tea does not need to claim to balance your hormones or treat PMS to be part of your pre-period routine.
And that’s very much the thinking behind our Stay Calm and Drink On herbal tea.
It’s a herbal blend for those moments when everything feels a little much and you’d quite like to turn the world down by several notches while you make yourself a cup of tea.
We’re not going to tell you it treats PMS.
We’re not going to tell you it “balances female hormones”.
And we’re definitely not going to tell you one cup will transform you into a serene woodland goddess who no longer wants to throw her laptop out of the window.
It’s tea.
Really rather lovely tea.
Sometimes the ritual is enough.
When herbs aren’t the answer
PMS can range from relatively mild symptoms to symptoms that have a substantial effect on everyday life.
If your premenstrual symptoms regularly interfere with work, education, relationships, sleep or your ability to carry out normal activities, speak to a qualified healthcare professional.[1]
Severe cyclical emotional symptoms may also be associated with premenstrual dysphoric disorder (PMDD).
You can read more about the distinction in our guide to PMS vs PMDD: What’s the Difference?
Herbs can be interesting.
Tea can be comforting.
Neither should be used to convince you that severe symptoms are something you simply have to manage by yourself.
The bottom line
There is research into herbs for PMS, but the evidence is considerably more complicated than many online lists suggest.
Botanicals including chasteberry, chamomile, lemon balm and saffron have been investigated specifically in relation to PMS or premenstrual symptoms.
Other fashionable botanicals, including ashwagandha, may have interesting research relating to areas such as stress or sleep, but that does not automatically establish them as treatments for PMS.
Not every herb has been studied to the same extent. Not every study uses the same preparation. And research into a capsule, extract or standardised preparation cannot automatically be applied to a herbal infusion.
Traditional use is worth understanding too, but it isn’t the same thing as clinical evidence.
At the same time, limited research does not mean something has been proven ineffective. Menstrual health itself remains under-researched.
So be curious about herbs. Enjoy your tea. Pay attention to what feels good for you.
Just be wary of anybody promising that one miraculous plant will balance your hormones, fix your PMS and make you inexplicably delighted to receive an email beginning “Just circling back…”
Some things are beyond the power of herbs.
References
[1] Royal College of Obstetricians and Gynaecologists (RCOG). Managing premenstrual syndrome (PMS). Guidance covering PMS symptoms, possible mechanisms, management and complementary therapies.
RCOG: Managing premenstrual syndrome (PMS)
[2] European Medicines Agency (EMA). European Union monographs and list entries. Information on the assessment of herbal medicinal products and the distinction between traditional use and well-established use.
EMA: European Union monographs and list entries
[3] Jafari F, et al. (2018). The effectiveness and safety of Iranian herbal medicines for treatment of premenstrual syndrome: A systematic review. Avicenna Journal of Phytomedicine, 8(2), 96–113.
PubMed: Herbal medicines for PMS
[4] Akbarzadeh M, Dehghani M, Moshfeghy Z, Emamghoreishi M, Tavakoli P, Zare N. (2015). Effect of Melissa officinalis capsule on the intensity of premenstrual syndrome symptoms in high school girl students. Nursing and Midwifery Studies, 4(2), e27001.
PubMed: Lemon balm and PMS
[5] European Medicines Agency (EMA). Agni casti fructus. EMA information and assessment documents concerning Vitex agnus-castus fruit and its medicinal preparations.
EMA: Agni casti fructus
[6] National Center for Complementary and Integrative Health (NCCIH). Ashwagandha: Usefulness and Safety. Overview of research into ashwagandha, including evidence relating to stress and sleep and current limitations in the evidence.
NCCIH: Ashwagandha
[7] Agha-Hosseini M, Kashani L, Aleyaseen A, Ghoreishi A, Rahmanpour H, Zarrinara AR, Akhondzadeh S. (2008). Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial. BJOG, 115(4), 515–519.
PubMed: Saffron and PMS
[8] World Health Organization (2026). Menstrual health. WHO overview of menstrual health and current gaps in menstruation research.
WHO: Menstrual health
This article is for general information only and isn’t intended to diagnose, treat or replace individual medical advice. Herbal products and supplements may not be suitable for everyone and can interact with medicines. If PMS symptoms significantly affect your wellbeing or everyday life, speak to a qualified healthcare professional.
