Both clary sage and common sage have properties similar to estrogen, making them particularly well-suited for relieving menstrual pain.
Only use sage under medical advice, however, and use it only occasionally—specifically during painful periods.
Sage is best taken as an herbal tea. To prepare it, put a tablespoon of sage leaves in half a liter of water and let it steep for 15 to 20 minutes; drink one cup between each meal. In cases of very intense pain, you can increase the dose to two tablespoons.
Why periods hurt
At the start of your period, the lining of the uterus releases prostaglandins, substances that make the uterine muscle contract to expel the blood. Too many prostaglandins, or a uterus that responds strongly to them, and the contraction becomes a cramp that radiates into the lower back and thighs, sometimes with nausea, diarrhea and headaches: this is primary dysmenorrhea, the kind most young women experience, with no underlying disease. It begins one or two years after the first period, lasts one to three days, and often eases with age or after a pregnancy. Secondary dysmenorrhea, on the other hand, has a cause (endometriosis, fibroid, adenomyosis), appears later or worsens over time, and is treated differently. Everything that follows addresses the first kind.
What sage does, and its limits
The professor speaks of common sage and clary sage, with "properties close to estrogen." That's accurate: sage contains compounds that weakly mimic estrogen, which explains its traditional use against hot flashes and irregular cycles, and antispasmodic oils that relax smooth muscle, which is why the herbal tea is used during periods. However, there is no clinical trial of oral sage against painful periods; the trials concern clary sage essential oil used in massage (see below). Its limitation is well known: common sage contains thujone, a neurotoxic compound at high doses, which can cause seizures if overused, as noted in a study on essential oils containing it (Food Chem Toxicol, 2017). The herbal tea contains little of it; this is why the professor sets his three rules: on medical advice, occasionally, during your period only. A sage course over months is not a remedy, it's a risk.
The remedies that have proven themselves
| Remedy | How | What the studies showed |
|---|---|---|
| Heat on the abdomen | Hot water bottle or heating patch on the lower abdomen, 30 to 60 minutes, as soon as the pain begins | Meta-analysis of randomized trials: heat reduces period pain, with an effect comparable to painkillers and no adverse effects (Sci Rep, 2018). This is the first thing to try |
| Ginger | 750 mg to 2 g per day of powder in capsules or as an infusion, the first three days of your period | 2024 meta-analysis: ginger reduces period pain compared to placebo, with an efficacy close to anti-inflammatories in some trials (J Integr Complement Med, 2024) |
| Regular exercise | Brisk walking, swimming, stretching, 45 minutes three times a week, all month long | Cochrane review: exercise reduces the intensity of period pain, with low- to moderate-quality evidence (Cochrane, 2019) |
| Clary sage essential oil massage | 3 drops in a tablespoon of vegetable oil, massage into the lower abdomen | Randomized trial: a massage with lavender, clary sage and marjoram reduced period pain compared to a placebo (J Obstet Gynaecol Res, 2012). This is the best-documented use of sage |
| Anti-inflammatories | Ibuprofen from the start of your period, on medical advice | Cochrane review: very effective, they block prostaglandins; they remain the reference treatment (Cochrane, 2015) |
| Sage, fennel, chamomile herbal tea | See below | Antispasmodic tradition; trials on fennel are favorable, those on oral sage are lacking |
The professor's herbal tea, step by step
- One tablespoon of dried common sage leaves (two if the pain is severe, as he indicates) in half a liter of simmering water.
- Cover, let steep for 15 to 20 minutes, then strain.
- One cup between each meal, so three a day, only on the painful days.
- You can add a teaspoon of crushed fennel seeds and a pinch of ginger, which strengthen the antispasmodic effect and soften sage's bitter taste.
- A hot water bottle on your abdomen while you drink it: the two together do more than each alone.
- Stop at the end of your period; don't take sage all month.
Contraindications and precautions
Oral sage is forbidden during pregnancy (it stimulates the uterus), not recommended while breastfeeding (it dries up milk supply, which is in fact its traditional use for weaning), and should be avoided in cases of epilepsy, hormone-dependent cancer (breast, uterus) or hormone therapy, because of its estrogenic action. No long-term course because of the thujone; no common sage essential oil taken orally, ever. Period pain that appears after age 25, that worsens from one cycle to the next, that lasts more than three days, that resists anti-inflammatories, or that comes with pain during intercourse, very heavy periods or difficulty conceiving, calls for investigation of endometriosis or a fibroid: a gynecologist, not just herbal tea.
Frequently asked questions
Is sage effective against painful periods?
It is antispasmodic and mildly estrogenic, which is the basis for its traditional use as a tea during your period; the best-documented trial is the one on clary sage massage. The most proven remedies remain heat, ginger and exercise.
How do you prepare sage tea for periods?
One tablespoon of leaves for half a liter of water, 15 to 20 minutes covered, one cup between each meal during the painful days, as the professor indicates; two tablespoons if the pain is severe. Stop at the end of your period.
Can you drink sage every day?
No: it contains thujone, toxic when taken over a long course. The professor states it clearly: occasionally, during your period, on medical advice. And never while pregnant or breastfeeding.
What is the best natural remedy for painful periods?
Heat on the abdomen, whose effect equals that of painkillers in trials, and ginger, with a favorable meta-analysis. Regular exercise all month long reduces pain over the long term. Sage tea adds to this.
When should you see a doctor about painful periods?
If the pain appears late, worsens year after year, resists anti-inflammatories, lasts more than three days, or comes with pain during intercourse or very heavy periods: these are signs of endometriosis or a fibroid.
