19 Ways to Find Endometriosis Relief Naturally

Dr. Jolene BrightenPublished: Last Reviewed: Endometriosis, Wellbeing Leave a Comment

While conventional treatments for endometriosis, such as hormonal therapy or surgery, aim to manage endometriosis symptoms and remove abnormal tissue, many women with endo still struggle with discomfort and, therefore, seek complementary therapies to get endometriosis relief naturally.

Endometriosis is a complex and often very painful condition caused by the growth of endometrial-like tissue outside the uterus, typically in the pelvic cavity. It affects approximately 10% to 15% of reproductive-aged women worldwide, causing symptoms ranging from pelvic pain and heavy menstrual bleeding to infertility.

Fortunately, as you'll learn about in this article, a number of supplements for endometriosis can be very helpful in decreasing the severity of symptoms such as abdominal pain, bloating, and mood-related issues. Other remedies, for example, following an anti-inflammatory diet and managing stress, can also provide relief.

Below, learn more about ways to manage endometriosis naturally, continuing with:

In my clinical experience as a naturopathic physician and a women with both endometriosis and adenomyosis, the most successful treatment of endometriosis consider nutrition, lifestyle, supplementation, hormone therapy, surgery, and adjunct therapies, like physical therapy and acupuncture.

Understanding Endometriosis

Before we look closer at natural remedies for endometriosis relief, it helps to understand the condition itself, including its underlying causes and most common symptoms.

Endometriosis occurs when tissue similar to the lining of the uterus, called endometrial tissue, grows outside the uterus, often on the ovaries, fallopian tubes, intestines, or other pelvic organs.

Endometrial tissue responds to hormonal fluctuations during the menstrual cycle, such as changes in estrogen, leading to inflammation, scarring, and the formation of adhesions or cysts.

Additionally, hormones such as prostaglandins, which are involved in the menstrual process and also have inflammatory effects, can intensify endometriosis symptoms.

Symptoms of endometriosis can vary from woman to woman, including in severity. In many cases, endometriosis symptoms include:

Endometriosis pain can range from dull ache and cramping to severe pain that can be debilitating.

Causes of Endometriosis

While the exact cause of endometriosis remains unclear, factors such as genetic predisposition, hormonal imbalances, immune system dysfunction, poor gut health, and inflammation all seem to be contributors to its development.

Because endo is a multifaceted condition, managing its symptoms often requires an approach that includes both conventional medical treatments and natural remedies, such as the use of supplements and herbs, for example.

The Connection Between Inflammation and Endometriosis

Research suggests there's a strong connection between inflammation and endometriosis. Chronic inflammation plays a central role in the development and progression of the condition, and then endo itself can trigger even more inflammation.

When the tissue that grow outside the uterus bleed, it leads to a chronic inflammatory response in the body.

This inflammation can lead to symptoms such as pelvic pain, painful menstruation, and infertility. Chronic pain is frequently present in endometriosis patients.

Furthermore, ongoing inflammation can negatively impact gut health and contribute to the formation of adhesions, scar tissue, and lesions in the pelvic area, exacerbating pain and disrupting normal reproductive function.

Gut function can suffer when someone is dealing with endometriosis —and the more damaged the gut becomes, the more severe endo symptoms tend to become, creating a vicious cycle.

The role of inflammation in exacerbating symptoms of endometriosis underscores the importance of keeping it under control, such as with help from methods including a nutrient-rich diet, appropriate exercise, and the use of anti-inflammatory supplements.

20 Natural Remedies for Relief from Endometriosis Pain

At this time there is no cure for endometriosis, but there are many options to help you get pain relief and manage the condition. While some people will be able to manage their condition without pharmaceuticals or surgery, that isn't true for everyone. I encourage you to use all the options available to you. 

Supplements for Endometriosis

Dietary supplements offer a holistic approach to managing endometriosis symptoms because they target the root causes of this condition—such as underlying hormonal imbalances and inflammation— while supporting the body's natural healing mechanisms.

For example, omega-3 supplements, magnesium, and N-acetylcysteine (NAC) have been shown to possess anti-inflammatory properties, which may help decrease pain and reduce inflammation that's associated with endometriosis.

Additionally, supplements like probiotics can support a healthy gut microbiome, where inflammation often originates and where the majority of the immune system is found.

Supplements for Endometriosis Relief include:

SupplementBenefits
Omega-3 Fatty AcidsMay reduce pelvic pain

When combined with resveratrol, may reduce inflammation and encourage new blood vessel formation
MagnesiumMay help reduce muscle spasms and cramps

May reduce the inflammatory effects of histamine and prostaglandins
Probiotic and PrebioticsMay help lower inflammation in endometriosis and assist with gastrointestinal issues associated with endometriosis (eg endo belly, IBS)
NACMay assist in inhibiting the proliferation of endometrial cells

Precursor to glutathione (a potent antioxidant)

When combined with alpha lipoic acid and bromelain, may improve endometriosis-associated pelvic pain
TurmericMay inhibit endometrial growths and pain
Vitex (Chastetree Berry)May limit the growth of endometrial tissues by way of estrogen regulation
Vitamin DPlays an important role in immune system and hormone regulation
Antioxidants (vitamin C and E)May improve pelvic pain
BromelainProvides anti-inflammatory support

Below are the details regarding the top supplements for endometriosis I suggest considering to help provide natural relief:

1. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly the kinds called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have garnered attention for their anti-inflammatory properties, which can help mitigate the inflammatory processes associated with endometriosis.

Findings from studies have demonstrated that omega-3 supplementation may reduce pelvic pain and improve quality of life among people with endometriosis, especially when combined with vitamin D. This combo has shown promise in decreasing the severity of dysmenorrhea (painful menstruation) and other endometriosis-related symptoms.

One study also found that EPA combined with resveratrol (an antioxidant) also has potent, positive effects on markers of endometriosis, including suppressing inflammation and angiogenesis (the growth of blood vessels from endometrial tissues)

My Omega Plus supplement offers a convenient and concentrated source of EPA and DHA, derived from high-quality fish oil and rigorously tested for purity and potency. Each serving provides a potent 1,600 mg of EPA/DHA along with lipase, a digestive aid to ensure maximum absorption and to reduce any aftertaste.

Fish oil supplements will be the most potent and bioavailable form for EPA, however, if you are vegan or vegetarian, there are algae-based options available.

2. Magnesium

Women with endometriosis can benefit from magnesium supplementation due to its role in reducing muscle tension and smooth muscle pain, promoting relaxation, and facilitating hormone production and balance.

For instance, magnesium is involved in many functions of the endocrine system (which makes hormones) and can mitigate symptoms associated with hormonal imbalances, such as PMS and menopausal symptoms.

Magnesium is an essential mineral involved in hundreds of biochemical reactions in the body, including muscle function, nerve transmission, and hormone regulation. It plays a key role in supporting the body in managing histamine and prostaglandins, two molecules that can contribute endometriosis pain.

My Magnesium Plus formula features the form of magnesium called magnesium glycinate, which is highly absorbable and unlikely to cause digestive discomfort (such as diarrhea and stomach pain) that is sometimes associated with magnesium supplementation and often experienced by those with endometriosis.

Magnesium glycinate is one of the best magnesium supplements because can help you maintain a healthy mood, get restful sleep, support overall hormonal balance, and decrease menstrual discomfort and cramps.

Related: How to get more magnesium in your diet.

3. Women's Probiotic and Prebiotics

Studies show that the gut microbiome plays a crucial role in modulating immune function, inflammation, and estrogen balance, all of which are implicated in the pathogenesis of endometriosis.

Women with endometriosis are prone to experiencing gut dysbiosis (imbalanced gut flora), which can contribute to systemic inflammation and exacerbate endo symptoms.

Prebiotics also play a crucial role in supporting gut microbial health as they are the preferred food source of these organisms.

Probiotic supplements, especially those formulated specifically for women's health, may help restore microbial balance, support the immune system, and reduce inflammation.

Look for probiotic strains in the Lactobacillus and Bacillus families, which have been studied for their potential benefits in managing endometriosis.

These are the same types of probiotic strains found in my Women's Probiotic formula, which assists in maintaining a healthy estrobolome—the collection of bacteria in the gut that is capable of metabolizing and modulating the body's circulating estrogen, thereby assisting in inflammation reduction. You'll also find guar gum, a well tolerated prebiotic in the Women's Probiotic formula to support your overall health.

I've found that when women add this type of probiotic to their routines, they experience fewer PMS symptoms, less bloating, and benefit from improved immune function.

4. N-Acetylcysteine (NAC)

N-Acetylcysteine is a powerful antioxidant that has been investigated for its anti-inflammatory and anti-fibrotic properties in endometriosis. As a precursor to glutathione, the body’s most powerful antioxidant, it can help promote optimal detoxification.

Studies suggest that NAC supplementation may reduce oxidative stress, inhibit the proliferation of endometrial cells, and alleviate pelvic pain associated with endometriosis.

By scavenging free radicals and promoting glutathione synthesis, NAC helps protect against tissue damage and supports overall reproductive health in women, including those with endometriosis.

One study found that NAC may also improve fertility outcomes among women with endometriosis who wished to become pregnant, including by halting the growth of endometriosis lesions.

In another study, when participants were treated with a preparation containing NAC, alpha lipoic acid, and bromelain, many experienced a significant improvement in endometriosis-associated pelvic pain and required a lower intake of pain medications.

If you're looking for pain from endometriosis relief and general antioxidant support, consider supplementing with my NAC formula to help support a healthy gut microbiome and normal responses to inflammation.

5. Turmeric and Curcumin

Curcumin, the active compound in turmeric, has been shown in studies to possess potent anti-inflammatory, antioxidant, anti-tumor, and anti-angiogenesis effects, making it a promising natural remedy for painful conditions such as endometriosis.

Research suggests that curcumin is capable of inhibiting the growth of endometrial tissue and can alleviate pain associated with endo. While turmeric can be consumed as a culinary spice, curcumin supplements offer a concentrated dose of this bioactive compound for targeted benefits.

6. Vitex (Chaste Tree Berry)

The plant called vitex agnus-castus, also known simply as Vitex or chaste tree berry, has a long history of use in traditional herbal medicine for menstrual disorders and hormonal imbalances.

Studies show that Vitex has the potential to help regulate menstrual cycles and reduce period problems, including menstrual pains and PMS symptoms, such as breast tenderness and mood swings. As endometriosis is influenced by hormonal fluctuations and tends to worsen with PMS prior to one's period or around ovulation, Vitex supplements are a natural remedy to consider trying.

There's also evidence that vitex has anti-inflammatory and antioxidant activities that can help stop the growth of endometrial tissue by regulating estrogen metabolism.

You'll find vitex (chaste tree berry) in my Balance Women's Hormone Support formula, which is designed to support healthy estrogen levels and the proper elimination of excess estrogens, which otherwise can contribute to endo symptoms. It also includes beneficial nutrients and antioxidants such as resveratrol and calcium-D-glucarate for added antioxidant protection and detoxification benefits.

7. Vitamin D

Vitamin D increases anti-inflammatory cytokines and decreases pro-inflammatory cytokines, suggesting it can help improve chronic inflammatory and autoimmune responses associated with endometriosis.

One meta-analysis found that people with endo have lower vitamin D status compared to those without endo, and found a negative relationship between vitamin D levels and the severity and progression of endometriosis symptoms.

Therefore, increasing vitamin D intake, such as via sunlight exposure and help from vitamin D supplements (such as my emulsified liquid Vitamin D3/K2), is thought to be beneficial for coping with endo pain.

8. Antioxidant Vitamins (Vitamin C and E)

Studies support the potential role of antioxidant vitamins, especially vitamins C and E, in the management of endometriosis. Supplementation with antioxidant vitamins has been shown to effectively reduce the severity of dysmenorrhea, improve pelvic pain, and enhance the quality of life in people with endo.

Vitamin C and E supplementation should be considered as an alternative treatment method, either alone or in combination with other approaches for endometriosis-related pain.

9. Bromelain 

Bromelain is a protein enzyme found in pineapples that offers pain relief in a variety of conditions. Bromelain is best taken on an empty stomach for anti-inflammatory support.

Natural Endometriosis Treatments

Natural treatments for endometriosis also include using heat application, physical therapy, an anti-inflammatory diet, acupuncture and other holistic endometriosis treatment modalities.

Endometriosis symptoms are worsened by inflammation, so anything that has an inflammatory effect on the body —such as eating highly processed foods or dealing with chronic stress and sleep deprivation—can lead to more debilitating endo symptoms.

Focusing on the follow habits may help you to find natural relief from endometriosis:

10. Heat

Applying heat to the abdomen or lower back can help relax pelvic muscles and alleviate menstrual cramps associated with endometriosis. Heating pads, warm baths, or hot water bottles are popular ways to utilize heat therapy.

Avoid applying heat for longer than 20 minutes as this can damage the tissue.

11. Physical therapy

Pelvic floor physical therapy helps address muscle dysfunction and pelvic pain through targeted exercises, manual therapy, and relaxation techniques. Physical therapists can develop personalized treatment plans to improve pelvic function and reduce discomfort.

12. Herbs for Endometriosis

Certain herbs, such as ginger, cinnamon, and chamomile, have anti-inflammatory or analgesic properties that can provide relief from endometriosis symptoms. Herbal teas, supplements, or tinctures are commonly used to complement conventional treatments. Essential oils such as lavender, clary sage, and peppermint may also have calming or pain-relieving effects when used in aromatherapy.

13. Anti-inflammatory diet

Many with endo find symptom relief by adopting an anti-inflammatory diet. This type of diet is nutrient-rich, includes whole foods, and is filled with a variety of plant foods, such as fruits, vegetables, whole grains, spices, herbs, legumes, and healthy fats. Avoiding inflammatory foods such as processed meats, refined sugars, and caffeine can also help reduce inflammation and digestive issues.

You can grab a free recipe guide here to help you get started on an anti-inflammatory diet.

14. Stress management

Chronic stress can exacerbate endometriosis symptoms by triggering inflammation and contributing to hormonal imbalances. Stress-reduction techniques such as meditation, yoga, deep breathing exercises, and mindfulness practices can all promote relaxation, help with sleep, and assist in dealing with both pain and mood-related issues.

15. Acupuncture

This traditional Chinese medicine practice involves inserting thin needles into specific points on the body to alleviate pain and promote healing. Some women find it to be therapeutic for lowering anxiety and pain.

16. Massage

Massage therapy can help with dysmenorrhea (period cramps) caused by endometriosis.

Whether it is Mayan abdominal massage or a regular massage, both can help with muscle tension and aches associated with endometriosis. Adhesions formed in endo can sometimes lead to back pain and their can be referred pain to the back and legs during menstruation. Getting a massage during that time of the month can help bring relief in some cases.

17. Cycle Soother Patch

Using topical application of herbs like ginger and menthol may offer relief from endo associated pain. Hummingway's patch provides a combination of pain reducing ingredients, which when coupled with conventional endo treatments, may help reduce symptoms of endometriosis.

18. Tens Unit

A tens unit delivers an electrical stimulation to the nerves of the pelvis that can help reduce pain. One study in endometriosis patients showed that women who used a TENS unit required less pain medication. 

19. Regular Exercise

While the last thing you want to do when you're in pain is move, regular physical activity can help manage pain and inflammation. 

It's been found that women with endometriosis may engage in less physical activity compared to others. This is likely due to the debilitating nature of endo.

But exercise can help modulate inflammation, release pain-relieving endorphins, and support a healthy mood.

When to See Your Doctor:

While healthy habits and supplements can often provide natural relief from endometriosis symptoms, it's still recommended that you consult with a healthcare professional for proper diagnosis and treatment if you suspect you have endometriosis.

If you experience severe pelvic pain, heavy menstrual bleeding, or difficulty conceiving, seek medical attention. Your doctor can recommend appropriate treatments, including medication or surgery if needed, based on the severity of your symptoms and your needs.

Key Takeaways on How to Find Endometriosis Relief Naturally

Endometriosis is a challenging condition that can significantly impact women's quality of life, but with the right approach, including natural remedies and supplements, it is possible to manage symptoms. Incorporating beneficial supplements into your routine if you're struggling with endo discomfort, such as omega-3 fatty acids, magnesium, probiotics, antioxidants, and N-Acetylcysteine, while also adopting a healthy diet and inflammation-reducing habits.

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About The Author

Dr. Jolene Brighten

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Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is the best selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. Read more about me here.