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Home > Learn > FYI > >9 Natural Remedies for Endometriosis Symptom Relief

9 Natural Remedies for Endometriosis Symptom Relief

Jul 07, 23 9 min

By Dr. Kenosha Gleaton, OBGYN

Finding relief from endometriosis symptoms can be difficult. Options are often limited to surgical treatments or prescription medications that aren’t sustainable for long-term use. [1] While there is no definitive way to cure endometriosis or prevent symptoms, there are some natural remedies that may be able to provide relief. [1-2] 

What is Endometriosis?

Endometriosis is an inflammatory and estrogen-dependent condition that is seen in up to 15% of those assigned female at birth (AFAB). [1] People with endometriosis have uterine tissue growing outside of the uterus, sometimes found in the ovaries, GI tract, fallopian tubes, and elsewhere. [1] This uterine tissue becomes inflamed and can bleed monthly, similar to the tissue that normally grows inside of the uterus. Endometriosis is thought to be present in the majority of people AFAB that experience chronic pelvic pain. Endometriosis can cause other uncomfortable and painful symptoms, including irregular bleeding, back pain, painful sex, and more.  [1-2] 

Natural Remedies for Endometriosis

Unfortunately, there isn’t a known cure for endometriosis. Management and treatment strategies can range from pain medication to hormonal therapy to surgical interventions. [1-2] For those living with endometriosis that may be trying to conceive soon or are uninterested in surgical or pharmacological interventions, home remedies for endometriosis may be helpful. Please note that you should always speak to a healthcare provider before attempting to treat or manage any health conditions on your own. While some research has found these remedies to be effective, these methods may not be right for everybody. 

1. Dietary Changes: Increasing Fruit and Vegetable Intake

Certain dietary changes may be useful for improving endometriosis symptoms. Research shows that certain diets, similar to the Mediterranean diet, have improved symptoms of endometriosis and may decrease the risk of developing endometriosis. [3] The general consensus is that increasing the intake of fiber, antioxidants, and omega-3 fatty acids, and decreasing the intake of inflammatory foods is a beneficial endometriosis diet. [3-4] 

Antioxidants, fiber, and omega-3s all work together to fight inflammation, oxidative stress, and decrease excess estrogen in the body. [3-5] Some foods that incorporate these factors include fruits, vegetables, whole grains, legumes, seafood, and nuts. Additionally, the intake of inflammatory foods may worsen endometriosis symptoms. When possible, try to avoid foods such as red meat, fried foods, dairy products, alcohol, and processed food items. [3-5] A study found that participants adhering to these dietary changes saw an improvement in endometriosis symptoms. [4]  Read more about the best endometriosis diet → 

2. Boosting Omega-3 Fatty Acids Intake

As discussed already, omega-3 fatty acids can be very beneficial for overall health and when fighting off endometriosis symptoms. Omega-3s have anti-inflammatory effects that encourage the body to repair damaged tissues or cells and decrease the body's inflammatory response. [5] A study found that increased intake of omega-3 fatty acids decreased endometriosis pain intensity and duration. [3-5] Omega-3s can be found in foods such as salmon, tuna, nuts, seaweed, and other seafood. Omega-3s are also found in many supplement forms, such as Omega DHA. 

3. Regular Exercise

Regular exercise can have many beneficial effects on our health. Research shows that physical exercise can protect against many different diseases and chronic illnesses. [6] Exercise is especially useful for protecting against inflammatory conditions as physical activity increases levels of cytokines (immune system proteins) with anti-inflammatory and antioxidant properties and reduces estrogen levels. [6] When looking at the research on the effects of exercise on endometriosis symptoms, the results are inconclusive. Some studies show that pain intensity and stress levels may be improved with exercise, while others didn’t record any significant effects. [7] What we do know is that finding ways to move your body regularly is beneficial for your overall physical and mental health. 

4. Stress Management Techniques

It’s been found that high levels of stress can actually exacerbate endometriosis and inflammation in the body. [8] This can lead to worsening symptoms, including endo belly, GI distress, pelvic pain, and more. Not only can endometriosis cause pain and poor mental health, but there are many other factors that may play a role in someone’s emotional or mental well-being. [2,8] Some research suggests that stress management interventions, such as yoga, cognitive behavioral therapy, mindfulness meditation, and others show promise in reducing pain, anxiety, stress, and depression in people with endometriosis.  [8] 

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5. Acupuncture

Acupuncture is a technique originating from traditional Chinese medicine and has been used for hundreds of years. Acupuncture involves a practitioner inserting fine needles in the skin to treat or manage health conditions or pain. [9] While not fully understood, some data suggest that acupuncture can have beneficial effects on the nervous system or various bodily tissues. [9] Multiple studies have researched the effects of acupuncture on endometriosis and many have found favorable results. The use of acupuncture was found to be an effective and safe method for relieving period pain, shortening pain duration, and improving the quality of life in people with endometriosis. [10-11] It is important to note that acupuncture is not a permanent solution and efficacy may fade over time.  

6. Osteopathic Manipulative Treatment

Osteopathic manipulative treatment (OMT) is a hands-on method for treating different types of pain or health conditions. OMT involves manipulating the muscles using gentle pressure in order to encourage healing and pain relief. OMT is used for lower back pain, poor sleep, chronic pain, and more. [12] Some studies have researched the effects of OMT on gynecological conditions such as endometriosis, chronic pain, abnormal bleeding, and more. There have been promising results, showing that OMT may improve abnormal bleeding and pelvic pain or discomfort. [13] 

7. Herbal Medicine

Herbal medicine is a broad term to encompass many different plants and herbs that may be used for specific health effects. [14] Herbal medicine has been used for many years and there are many different studies that can speak to the efficacy of various herbs for improving immunity, reducing inflammation, improving cardiovascular health, and more. [14] There is a long list of herbal medicines that may be considered for use during endometriosis, but a few that have been shown to improve period pain, abnormal bleeding, and other endometriosis symptoms include [15-16]:

  • Angelica root
  • Cinnamon
  • Xue Fu Zhu Yu Tang
  • Yi Wei San
  • Frankincense resin
  • Persica
  • Myrrh resin
  • Salvia root
  • Zedoaria

Although herbal medicine often includes natural products, it’s important to always discuss your supplements or treatment techniques with a healthcare provider to ensure products are safe. There are different interactions and side effects that should be considered before use. 

8. Vitamin and Dietary Supplements

When you need some help supplementing your diet or you’re having a difficult time incorporating all the foods and nutrients you need, dietary supplements may be useful. There are a few vitamin deficiencies that have been associated with an increased risk of endometriosis, such as vitamin D deficiency, zinc deficiency, low levels of vitamin E, and others. [17] Vitamins and supplements can also offer specific nutrients that provide anti-inflammatory and antioxidant support. There have been quite a few studies on the effectiveness of vitamins and supplements for endometriosis management. Research shows that the following nutrients may be beneficial for those with endometriosis [17]:

  • Magnesium
  • Zinc
  • Vitamin D
  • Omega-3s
  • Vitamin C
  • Selenium

These vitamins and minerals have been shown to decrease the size of endometriosis lesions, reduce pain, decrease inflammation, and provide antioxidant effects. [17] 

9. Probiotics and Prebiotics

Did you know that many people with endometriosis experience symptoms similar to many gastrointestinal (GI) conditions? Research shows that irritable bowel syndrome (IBS) tends to be more common in people with endometriosis, and people with IBS are more likely to have gynecological issues. [18] This is likely due to the role inflammation plays in both GI conditions and endometriosis. Those that experience what is termed “endo belly” may have painful bloating, cramping, diarrhea, constipation, and other GI related symptoms as a result of their endometriosis. [19] Some data suggest that probiotics and prebiotics may help relieve endo belly or similar symptoms by altering estrogen metabolism. The interventions were found to reduce endometriosis pain, lesions, and inflammation in both human and animal studies. [20] 

Natalist Products for Endometriosis Support ‡

Natalist offers a wide range of products that can support cycle regularity, fertility, and more. If you are interested in using dietary supplements or vitamins to promote antioxidant or anti-inflammatory health effects, you may be interested in products like Omega DHA, CoQ10 Gummies, and Vitamin D3 Gummies. Natalist also provides tasty drink mixes formulated with minerals such as magnesium and zinc, which have been shown to improve some symptoms of endometriosis. Speak to your healthcare provider about what Natalist offerings may be right for you. 

‡These statements have not been evaluated by the Food and Drug Administration. Natalist products are not intended to diagnose, treat, cure, or prevent any disease.


  1. Tsamantioti ES, Mahdy H. Endometriosis. [Updated 2023 Jan 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from:
  2. Endometriosis. Mayo Clinic. July 24 2018. URL
  3. Nirgianakis K, Egger K, Kalaitzopoulos DR, Lanz S, Bally L, Mueller MD. Effectiveness of Dietary Interventions in the Treatment of Endometriosis: a Systematic Review. Reprod Sci. 2022;29(1):26-42. doi:10.1007/s43032-020-00418-w
  4. Nirgianakis K, Egger K, Kalaitzopoulos DR, Lanz S, Bally L, Mueller MD. Effectiveness of Dietary Interventions in the Treatment of Endometriosis: a Systematic Review. Reprod Sci. 2022;29(1):26-42. doi:10.1007/s43032-020-00418-w
  5. Tan BL, Norhaizan ME, Liew WP. Nutrients and Oxidative Stress: Friend or Foe?. Oxid Med Cell Longev. 2018;2018:9719584. Published 2018 Jan 31. doi:10.1155/2018/9719584
  6. Bonocher CM, Montenegro ML, Rosa E Silva JC, Ferriani RA, Meola J. Endometriosis and physical exercises: a systematic review. Reprod Biol Endocrinol. 2014;12:4. Published 2014 Jan 6. doi:10.1186/1477-7827-12-4
  7. Tennfjord MK, Gabrielsen R, Tellum T. Effect of physical activity and exercise on endometriosis-associated symptoms: a systematic review. BMC Womens Health. 2021;21(1):355. Published 2021 Oct 9. doi:10.1186/s12905-021-01500-4
  8. Cuevas M, Flores I, Thompson KJ, Ramos-Ortolaza DL, Torres-Reveron A, Appleyard CB. Stress exacerbates endometriosis manifestations and inflammatory parameters in an animal model. Reprod Sci. 2012;19(8):851-862. doi:10.1177/1933719112438443
  9. Acupuncture: What You Need to Know. NIH. October 2022. URL
  10. Payne JA. Acupuncture for Endometriosis: A Case Study. Med Acupunct. 2019;31(6):392-394. doi:10.1089/acu.2019.1379
  11. Li PS, Peng XM, Niu XX, et al. Efficacy of acupuncture for endometriosis-associated pain: a multicenter randomized single-blind placebo-controlled trial. Fertil Steril. 2023;119(5):815-823. doi:10.1016/j.fertnstert.2023.01.034
  12. Osteopathic Manipulation Treatment (OMT). Cleveland Clinic. January 18 2021. URL
  13. Sillem M, Juhasz-Böss I, Klausmeier I, Mechsner S, Siedentopf F, Solomayer E. Osteopathy for Endometriosis and Chronic Pelvic Pain - a Pilot Study. Geburtshilfe Frauenheilkd. 2016;76(9):960-963. doi:10.1055/s-0042-111010
  14. Wachtel-Galor S, Benzie IFF. Herbal Medicine: An Introduction to Its History, Usage, Regulation, Current Trends, and Research Needs. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 1. Available from:
  15. Kong S, Zhang YH, Liu CF, et al. The complementary and alternative medicine for endometriosis: a review of utilization and mechanism. Evid Based Complement Alternat Med. 2014;2014:146383. doi:10.1155/2014/146383
  16. Burks-Wicks C, Cohen M, Fallbacher J, Taylor RN, Wieser F. A Western Primer of Chinese Herbal Therapy in Endometriosis and Infertility. Women’s Health. 2005;1(3):447-463. doi:10.2217/17455057.1.3.447
  17. Yalçın Bahat P, Ayhan I, Üreyen Özdemir E, İnceboz Ü, Oral E. Dietary supplements for treatment of endometriosis: A review. Acta Biomed. 2022;93(1):e2022159. Published 2022 Mar 14. doi:10.23750/abm.v93i1.11237
  18. Nabi MY, Nauhria S, Reel M, et al. Endometriosis and irritable bowel syndrome: A systematic review and meta-analyses. Front Med (Lausanne). 2022;9:914356. Published 2022 Jul 25. doi:10.3389/fmed.2022.914356
  19. Endo Belly: What It Is and How To Get Rid of It. Cleveland Clinic. January 4 2023. URL
  20. Jiang I, Yong PJ, Allaire C, Bedaiwy MA. Intricate Connections between the Microbiota and Endometriosis. Int J Mol Sci. 2021;22(11):5644. Published 2021 May 26. doi:10.3390/ijms22115644

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