How To Get Regular Periods Naturally: 8 Science-Backed Methods

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How to Get Regular Periods Naturally: Try These 8 Home Remedies

Medically reviewed by Priya Patel, MD — Written by Adrienne Santos-Longhurst and Hailey Hudson — Updated on May 21, 2025

Practice yoga
Maintain a healthy weight
Exercise regularly
Try ginger
Add cinnamon
Take vitamins
Eat pineapple
Manage stress
When to see a doctor
FAQ
Takeaway

Practicing yoga, managing stress, and eating ginger are just a few natural approaches that may help regulate your periods. If irregular periods persist, talk with a doctor to determine the underlying cause.

A menstrual cycle is counted from the first day of a period to the first day of the next. The average menstrual cycle is 28 days, but this can vary from person to person and month to month.

Your periods are considered regular if they come every 21 to 35 days.
Your periods are considered irregular if:
- the time between periods is less than 21 days or more than 35 days
- the time between your periods keeps changing
- you have bleeding that lasts longer than 7 days

Treatment depends on finding out what’s causing your irregular periods. However, there are home remedies you can try to get your cycle back on track.

This article reviews eight science-backed natural remedies for irregular periods.

»Learn what causes irregular periods here

1. Practice yoga

Yoga may be an effective treatment for various menstrual issues. A 2017 study with 64 women looked at the effect of practicing yoga over 12 weeks. It found improved physical function, less body pain, swelling, breast tenderness, and fewer cramps.

A 2024 study found that certain yoga asanas (body postures) can help regulate menstrual cycles and improve hormonal imbalance.

Yoga has also been shown to reduce menstrual pain and emotional symptoms associated with menstruation, such as depression and anxiety, and improve quality of life in women with primary dysmenorrhea.

Primary dysmenorrhea is a condition that causes extreme pain before and during menstrual periods. The pain is considered dysmenorrhea if it’s associated with menstruation, and other potential causes have been ruled out.

If you’re new to yoga, you can look for online yoga videos for beginners or level 1 yoga. This will teach you how to properly do several moves. YouTube is also full of free videos where licensed yoga teachers walk you through a full yoga practice, making it easy to keep up with a regular yoga practice in the comfort of your own home.

2. Maintain a healthy weight

Changes in your weight can affect your period. If you have a larger body, losing weight could help regulate your periods.

Alternatively, extreme weight loss or being underweight can cause irregular menstruation. That’s why it’s important to maintain a healthy weight.

People who menstruate and have obesity are also more likely to have irregular periods and experience heavier bleeding and pain. This is due to the impact that fat cells have on hormones and insulin.

If you want to lose weight, talk with your doctor. They can help you identify a target weight and develop a strategy for reaching it.

3. Exercise regularly

Exercise has many health benefits that can help your periods. It can help you reach or maintain a moderate weight and is commonly recommended as part of a treatment plan for polycystic ovary syndrome (PCOS). PCOS can cause menstrual irregularity.

A 2021 clinical trial suggests that exercise can effectively treat primary dysmenorrhea by reducing the intensity and duration of pain associated with the menstrual cycle. However, more research is needed to understand the effect of exercise on an irregular cycle.

4. Try ginger powder or supplements

Ginger is used as a home remedy for treating irregular periods, but there’s no scientific evidence to show that it works. However, ginger does seem to have other benefits related to menstruation, primarily related to relieving pain.

A 2018 clinical trial demonstrated that 200 mg of ginger every six hours is effective in relieving pain in those with primary dysmenorrhea.

And a 2022 study found that up to 2 grams a day of ginger powder can relieve primary dysmenorrhea.

5. Add cinnamon to your diet

Cinnamon appears to be beneficial for a variety of menstrual issues.

Research from 2014 found it helped regulate menstrual cycles and could even be an effective treatment option for women with polycystic ovary syndrome (PCOS), though the study had few participants. More research is needed in this area.

A 2018 study found that cinnamon can significantly reduce the severity of menstrual pain associated with primary dysmenorrhea, and is considered to be a safe treatment option.

6. Make sure you’re getting a daily recommended dose of vitamins and minerals

A study published in 2021 linked low levels of vitamin D to irregular periods and suggested that taking vitamin D may help regulate menstruation.

Vitamin D is often added to some foods, including milk, other dairy products, and cereal. You can also get vitamin D from sun exposure or through supplementation.

A 2016 study also found that women who took 40 mg of vitamin B-6 and 500 mg of calcium daily experienced a reduction in PMS symptoms.

When using a supplement, follow the instructions on the packaging, and only buy supplements from reputable sources. You should also talk with a doctor before adding any new vitamins or supplements to your diet.

7. Try eating pineapple

Pineapple is a popular home remedy for menstrual issues. It contains bromelain, an enzyme that is claimed to soften the lining of the uterus and regulate your periods, though this hasn’t been proven.

Bromelain may have anti-inflammatory and pain-relieving properties, although there’s no real evidence to support its effectiveness for alleviating menstrual cramps.

8. Reduce the stress in your life

A 2023 study found a correlation between perceived stress and monthly menstrual cycles in the female body.

And a 2024 systematic review also found associations between elevated psychological stress and menstrual cycle irregularities.

Stress can alter your hormones and reduce the energy you have available for menstruation.

Participating in activities you enjoy that support your mental well-being can help reduce stress and potentially regulate your menstrual cycles. These activities can include getting more exercise, meditation, practicing mindfulness, exercising, and spending time with your pets (if you have them).

»Learn about 16 simple ways to relieve stress and anxiety

When should you see a doctor?

Home remedies can be useful, but you should still see a doctor or gynecologist for regular checkups.

You should also make an appointment right away if you’re experiencing any of these symptoms:

bleeding or spotting between periods, after sex, while pregnant, or after menopause
periods that consistently last longer than a week
heavy periods that require changing tampons or pads every hour for several hours in a row
severe pain
fever
abnormal vaginal discharge or odor
unexplained weight loss or gain
unusual hair growth
new acne
nipple discharge

Your doctor may recommend medication or another type of treatment depending on the cause of your irregular periods. Some possible causes include:

puberty
menopause
breastfeeding
birth control
PCOS
thyroid disorders
eating disorders
stress

Frequently asked questions about irregular periods

If you’re experiencing irregular periods, you may have questions. Here are some of the most common concerns and what to expect.

How long does it take for a period to regulate?

According to the American College of Obstetricians and Gynecologists, it can take about 6 years for your period to become predictable after you begin menstruating.However, if you’re experiencing irregular periods, don’t wait 6 years before seeking medical help. There may be an underlying condition causing your irregular periods that a doctor can diagnose and treat.

According to the American College of Obstetricians and Gynecologists, it can take about 6 years for your period to become predictable after you begin menstruating.

However, if you’re experiencing irregular periods, don’t wait 6 years before seeking medical help. There may be an underlying condition causing your irregular periods that a doctor can diagnose and treat.

Can you get pregnant with irregular periods?

Yes, it’s possible to become pregnant with irregular periods. It may be more difficult to track ovulation and identify a missed period, but there are tools and trackers that can help.If you’re concerned your irregular periods may be caused by an underlying issue that’s affecting your fertility, talk with your doctor.

Yes, it’s possible to become pregnant with irregular periods. It may be more difficult to track ovulation and identify a missed period, but there are tools and trackers that can help.

If you’re concerned your irregular periods may be caused by an underlying issue that’s affecting your fertility, talk with your doctor.

What underlying conditions might cause irregular periods?

Potential causes of irregular periods include:

the start of menopause

losing or gaining a lot of weight

stress and anxiety

exercising too much

an underactive thyroid

certain medications (such as antidepressants, blood thinners, and chemotherapy)

Potential causes of irregular periods include:

the start of menopause
losing or gaining a lot of weight
stress and anxiety
exercising too much
an underactive thyroid
certain medications (such as antidepressants, blood thinners, and chemotherapy)

Takeaway

If you’re experiencing irregular menstrual cycles, you may be able to get your menstrual cycle back on track with some lifestyle changes and home remedies, such as yoga, exercise, and daily vitamins.

If you’re concerned about your irregular periods or are experiencing other symptoms, such as bleeding or spotting between periods, unusual discharge, or pain in the pelvic region, make an appointment with a doctor.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Medically reviewed by Priya Patel, MD — Written by Adrienne Santos-Longhurst and Hailey Hudson — Updated on May 21, 2025

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