Ginger, turmeric and your period: what does the research say?
Period pain and PMS deserve to be taken seriously. At Get Fruity, we’re interested in the research around everyday ingredients, especially ginger and turmeric, which feature in our Hot Shots.
Some studies have found promising results for menstrual symptoms. But understanding what researchers tested matters: concentrated supplements and a fruit-and-spice drink are different products.
Ginger and period pain
Ginger is more than the ingredient behind that familiar fiery flavour. Researchers have also studied ginger supplements for primary dysmenorrhoea, which means period pain without an underlying condition such as endometriosis.
In a 2012 trial, participants took 500 mg ginger-powder capsules three times daily around their period. The ginger group experienced less severe pain than the placebo group. In the five-day treatment schedule, pain also lasted for less time.
The researchers described a “statistically significant effect on relieving intensity and duration of pain.” That finding applies to the capsule treatment studied, rather than proving the same effect from ginger in a drink. Rahnama and colleagues, 2012.
A larger review published in 2024 also found that ginger performed better than placebo for period-pain intensity and duration. However, the authors highlighted weaknesses in the studies and limited safety reporting. The evidence is encouraging, but it doesn’t tell us that every ginger product will work in the same way. Ginger research review, 2024.
Turmeric, curcumin and PMS
Turmeric contains curcumin, a compound researchers have investigated in relation to menstrual symptoms.
A small study published in 2025 involved 62 students with PMS and period pain. Participants received either a 500 mg curcumin supplement or a placebo, taken around menstruation over two cycles.
The curcumin group had lower PMS symptom scores in the second cycle and lower pain scores in the second and third cycles. The researchers also called for further investigation into “dose optimization, combination therapies, and long-term effects.”
This was a concentrated supplement study. It doesn’t show that the amount of turmeric in a Hot Shot produces the same results. Shabani and colleagues, 2025.
What about the other ingredients?
Our Hot Shots also contain lemon, mango, apple and cayenne pepper. These bring citrus sharpness, fruity sweetness and a spicy finish to the blend.
The studies discussed here don’t establish period-relief benefits for those ingredients or for our complete recipe. We won’t turn flavour ingredients into medical promises.
Where Get Fruity fits in
At Get Fruity, we want to make taking a little time for yourself easier, including around your period. Our Hot Shots offer a ready-made fruit-and-spice ritual, with warming ginger flavour and a bright, fruity finish.
We’re interested in the ingredient research, and we want to share it honestly. Our finished shots haven’t been clinically tested for period relief, so we can’t promise that they reduce cramps, ease PMS or balance hormones.
What we can offer is convenience, flavour and a simple moment for yourself. That’s the role we want our Hot Shots to play in your routine.