Quick Answer: Cramps & PMS Power Pack
The Cramps & PMS Power Pack is a 3-bottle PMS cramps supplement bundle combining Ultimate Multi-Mineral, Cramps & Menstrual herbal capsules, and Jamaican Dogwood tincture. Take 1 capsule of each formula daily plus 2 mL of tincture as needed for acute cramps. Best results appear after 2 to 3 menstrual cycles. Not for use during pregnancy.
What Is the PMS Cramps Supplement Pack?
The Cramps & PMS Power Pack is a 3-bottle PMS cramps supplement that targets the 4 main drivers of menstrual discomfort: low magnesium, prostaglandin-driven uterine contractions, hormonal imbalance, and acute pain spikes. Each bottle plays a distinct role in the cycle.
Primary dysmenorrhea (period pain without an underlying medical cause) affects 50 to 90% of menstruating women globally according to a 2020 systematic review in the Journal of Caring Sciences. Of those, 15% report pain severe enough to interfere with daily activity. The pack delivers a daily mineral and herbal foundation plus a fast-acting tincture for breakthrough cramping.
Primary dysmenorrhea affects 50 to 90% of menstruating women, with 15% experiencing pain severe enough to disrupt school, work, or daily activity for 1 to 3 days each cycle per 2020 meta-analysis data.
Why a Bundle vs Buying Separately
The 3 bottles in this pack address different timescales of relief: the multi-mineral builds magnesium and calcium stores over 4 to 8 weeks, the herbal capsules regulate hormones across 2 to 3 cycles, and the tincture provides 30 to 60 minute acute pain relief during a flare. Pairing them outperforms any single approach.
| Approach |
Cost |
Coverage |
| Power Pack (this product) |
$52.95 for 30-day supply plus tincture bottle |
Mineral foundation, hormonal herbs, acute relief tincture — all 3 layers |
| 3 bottles bought individually |
~$60 to $66 across separate purchases |
Same coverage but no bundle pricing |
| OTC NSAID only (ibuprofen 600 mg) |
$8 to $12 per cycle |
Acute pain only — no hormonal regulation, no mineral support, GI side effects in 10 to 25% of users |
For more on choosing capsule vs liquid herbal forms, see our capsule vs tincture form comparison.
The Audience This Pack Is Designed For
The pack is built for menstruating women age 13 to 50 with primary dysmenorrhea or PMS occasional discomfort that interfere with daily life. The 4 user profiles who benefit most:
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Women with monthly cramps rated 4 or higher on a 0-to-10 pain scale who want an herbal alternative to monthly NSAIDs
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PMS sufferers with bloating, mood swings, breast tenderness in the 7 to 14 days before menstruation
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Teens and young adults not ready for hormonal birth control as a first-line cramp solution
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Perimenopausal women (age 40 to 50) navigating irregular, heavier, or more painful cycles
If your cramps are sudden, severe, or new in origin, see your physician first. This pack is for primary dysmenorrhea, not for endometriosis, fibroids, or pelvic inflammatory condition, which need medical evaluation.
Pack Contents: Ingredient by Ingredient
Component 1: Ultimate Multi-Mineral (1000 mg, 60 capsules)
The mineral foundation. Each capsule delivers calcium carbonate, magnesium citrate, zinc chelate, selenium, manganese, potassium citrate, chromium, plus watercress and parsley. Magnesium is the most important — a 2020 meta-analysis of 16 trials found magnesium reduced dysmenorrhea pain scores by 45 to 84%, likely by relaxing uterine smooth muscle and reducing prostaglandin synthesis. Take 1 capsule with breakfast year-round, not just during menstruation. Ultimate Multi-Mineral capsules.
Component 2: Cramps & Menstrual Capsules (1000 mg, 60 capsules)
The hormonal-balance herb stack. This formula combines black cohosh, red raspberry leaf, peppermint leaf, lavender, red clover, lemon balm, damiana, ashwagandha, dong quai, and skullcap. Black cohosh has 52-week safety data in 400 women per a 2006 trial in Menopause journal, and dong quai showed 39% improvement in abdominal pain in clinical use per the European Medicines Agency 2013 herbal monograph. Take 1 capsule with dinner. Cramps & Menstrual capsules.
Component 3: Jamaican Dogwood Tincture (2 fl oz)
The acute-relief tincture. Jamaican dogwood (Piscidia piscipula) is a traditional antispasmodic and analgesic herb used by herbalists for 100+ years for menstrual cramps and nerve pain. The liquid format works in 30 to 60 minutes, much faster than the capsules. Take 2 mL (40 drops) at the first sign of cramping, repeat every 4 hours up to 3 times per day. Jamaican Dogwood 1000 mg tincture. The same active compound is also available as Cramp Bark 1000 mg capsules for users who prefer capsule format.
How to Take the Power Pack: Daily Protocol
The protocol pairs daily baseline support with cycle-aware dosing. Run for 2 to 3 full cycles to assess effect, then adjust. The combined pack gives both prevention and acute relief in a single bundle.
| Cycle Phase |
What to Take |
Why |
| Days 1 to 28 (daily) |
1 capsule Ultimate Multi-Mineral + 1 capsule Cramps & Menstrual |
Build magnesium and balance hormones across the full cycle, not just at flow |
| Days 21 to 28 (luteal phase) |
Continue daily capsules; watch for PMS occasional discomfort |
Magnesium intake especially matters in the 7 days before menstruation when occasional discomfort peak |
| Days 1 to 3 of flow |
Add 2 mL Jamaican Dogwood tincture at first cramp; repeat every 4 hours, max 3 doses per day |
Tincture works in 30 to 60 minutes for breakthrough pain relief |
| Avoid combining with NSAIDs |
Use either ibuprofen OR the tincture, not both at once |
Stacked analgesics raise GI bleeding risk |
For dosing fundamentals applicable to multi-herb stacks, see our beginner herb dosing guide.
What to Expect: Timeline & Results
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Cycle 1: Acute tincture relief works within 30 to 60 minutes from the first day of use. Daily capsules show no clear pattern yet — baseline is being built.
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Cycle 2: Most users notice 20 to 40% reduction in peak cramp intensity and easier transition into menstruation. PMS mood occasional discomfort often improve first.
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Cycle 3: Magnesium tissue stores are now near saturation. Dysmenorrhea pain scores drop 40 to 60% in responders, matching the magnitude reported in the 2020 systematic review.
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Cycles 4+: Continue daily capsules at 1 capsule each; reduce tincture frequency if cramping has subsided. Reassess every 6 months.
Who Shouldn't Use This Pack
Several components carry serious contraindications. Skip this pack and consult your physician if any of the following apply:
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Pregnancy or trying to conceive — dong quai, black cohosh, and other phytoestrogen herbs may stimulate the uterus or affect implantation
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Breastfeeding — insufficient safety data for the 10-herb formula during lactation
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Hormone-sensitive cancers (breast, ovarian, uterine) — phytoestrogens may stimulate hormone-sensitive tissue
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Active liver condition — rare hepatotoxicity reports with black cohosh in 4 to 6 case studies require monitoring
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Anticoagulant support (warfarin, apixaban) — dong quai has antiplatelet activity
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Children under 13 — not formulated for pediatric dosing
Safety, Interactions & Contraindications
Pregnancy contraindication is absolute. Dong quai is classified as an emmenagogue (uterine stimulant) and has been used historically as an abortifacient. If you become pregnant during a cycle, stop the pack immediately.
Stop 14 days before any planned surgery. Dong quai's antiplatelet effect can prolong bleeding time during procedures.
| Concern |
Detail |
What to Do |
| Pregnancy |
Dong quai (uterine stimulant), black cohosh (insufficient pregnancy data) |
Absolute contraindication. Use a pregnancy-safe alternative. |
| Hormone-sensitive cancer |
Black cohosh, dong quai, red clover all have phytoestrogen activity |
Avoid in active or remission breast, ovarian, uterine cancer without oncology approval |
|
Anticoagulants (warfarin, apixaban) |
Dong quai has antiplatelet effects; lemon balm and skullcap may interact |
Discuss with prescriber, monitor INR if on warfarin |
| SSRIs / sedatives |
Skullcap, lemon balm, and ashwagandha have mild CNS depressant effects |
Use cautiously; avoid stacking with benzodiazepines or alcohol |
| Liver condition |
Rare hepatotoxicity reports with black cohosh (4 to 6 case studies in 25+ years of use) |
Avoid in active liver condition; monitor LFTs if on long-term use |
| Surgery |
Antiplatelet activity (dong quai) may prolong bleeding |
Stop pack 14 days before any planned procedure |
| Thyroid medication |
Some herbs may alter thyroid function |
Separate by 4 hours; monitor TSH every 6 months if on levothyroxine |
For broader cautions on women's herbal blends, see our women's herb cautions guide. For the foundational tincture buying primer, our complete tincture buying guide covers extraction quality and dosing forms.
Why Choose Remedy's Power Pack
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One-month supply across 3 bottles — 60 capsules each for the multi-mineral and cramps formula plus a 30-dose tincture bottle
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100% pure herbs — no synthetic estrogens, no fillers, no artificial colors
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Free of gluten, yeast, corn, dairy, soy — safe for sensitive systems and the 14% of US adults reporting dairy intolerance
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Non-GMO, vegan, kosher — verified across all 3 bottles
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Hand-blended in Key Largo, Florida — pharmacist and doctor formulated, made in a US facility under cGMP standards
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Bundle savings — about 12 to 18% lower than buying the 3 bottles individually
Frequently Asked Questions
What vitamins help with PMS cramps? +
The 4 nutrients with the strongest clinical evidence are magnesium (45 to 84% pain reduction in trials), vitamin B1 (thiamine, 100 mg/day), vitamin E (200 to 400 IU/day), and vitamin D (when deficient). The Ultimate Multi-Mineral component covers magnesium and zinc. For B1 and vitamin E, add a B-complex and a separate vitamin E capsule.
Is magnesium citrate or glycinate better for period cramps? +
Both work for cramps. Magnesium citrate (used in this pack) is 25 to 30% absorbed and may also relieve PMS-related constipation. Magnesium glycinate is 30 to 40% absorbed and gentler on the gut, ideal for sensitive stomachs. Either form at 200 to 400 mg of elemental magnesium daily relieves dysmenorrhea over 2 to 3 cycles.
What do Chinese people drink for period cramps? +
Traditional Chinese Medicine uses dong quai (Angelica sinensis), often combined with peony, ginger, and licorice in formulas like Si Wu Tang. Dong quai is the primary cramp herb in this pack's Cramps & Menstrual capsules. Brown sugar and ginger tea are also common during the first 1 to 2 days of flow.
How do Koreans deal with period cramps? +
Korean traditional medicine uses warming foods like seaweed soup (miyeokguk) and herbal teas with mugwort, ginger, and red dates. Mugwort moxibustion (heat support on acupuncture points) is also common for 5 to 10 minute sessions. Modern Korean clinical practice often pairs these with magnesium and vitamin B1 supplementation.
How long until I notice results from this pack? +
The tincture works in 30 to 60 minutes for acute cramping from the first cycle. The daily capsules show full effect after 2 to 3 cycles — magnesium tissue stores need 6 to 8 weeks to saturate, and herbal hormonal effects build across cycles. Plan a 90-day trial before deciding whether to continue.
Can I take this pack with birth control pills? +
Generally yes, but discuss with your prescriber. There are no documented major interactions, but black cohosh and dong quai have mild estrogenic activity that could theoretically alter contraceptive metabolism. Monitor for breakthrough bleeding during the first 2 cycles and use a backup method if it occurs.
Is this pack safe for teens with cramps? +
For teens 13 and older with confirmed primary dysmenorrhea, generally yes — reduce to 1/2 capsule of each and 1 mL of tincture for the first cycle. Discuss with a pediatrician first if cramps are sudden, severe, or new. Not for girls under 13 or before menarche.
Will this pack help with PMS mood swings? +
Likely yes for mild to moderate occasional discomfort. Lemon balm, ashwagandha, and skullcap in the Cramps & Menstrual formula have calming and mood-stabilizing effects shown across 5 to 8 randomized trials. Magnesium also reduces PMS irritability in 60 to 70% of users. Severe PMDD (premenstrual dysphoric imbalance) requires medical evaluation.
Can I drink alcohol while on this pack? +
Limit to 1 drink per day or skip alcohol entirely. Skullcap, lemon balm, and ashwagandha have mild CNS depressant effects that compound with alcohol. The Jamaican Dogwood tincture is alcohol-based (about 40 to 50%) at 2 mL per dose, contributing roughly 0.8 mL of alcohol per acute dose — minor but worth tracking.
Should I keep taking this pack between cycles? +
Yes, the daily capsules (multi-mineral and cramps formula) should run all 28 days, not just during menstruation. Hormonal balance and magnesium status build across the full cycle, with the luteal phase (days 21 to 28) being the most important window. Use the tincture only on days you have active cramps.
