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A Moon Time Tea Recipe to Ease PMS Symptoms


This Moon Time Tea is wonderful to drink for premenstrual imbalances and during your cycle to ease tension and promote harmony.

Growing up I had very painful menstrual cycles. I was often in bed for the first day and took handfuls of over the counter pills to dull the pain. In high school I went on birth control (which I do not recommend at all). This was the 90’s and the pill was very popular. Everyone was on it. When I came of birth control in my late 20’s my PMS came back even stronger than I remembered. And it wasn’t just the soreness and cramping, it was very emotional and I would get extremely depressed, like scary depressed before hand.

Until I found herbal medicine to regulate my hormones which in turn regulated my cycles my moon time was very challenging. I didn’t know about charting my cycle with the moon or how to use the distinct phases of my cycle (working on a post about that) to reach deeper levels of awareness and creativity. All I knew at the time was that I felt like a crazy person and I just wanted it to stop.

Moon Time Tea by Ashley Neese

Thankfully with the help of some incredible alternative practitioners I learned how to take care of myself and bring my hormones into balance. It took a couple of years, lots of herbs and some lifestyle changes but today I’ve never been better and my PMS is actually manageable. When I learned that PMS didn’t have to be so bad I was relived. I was brought up to believe that periods were terrible and just to numb them out as much as possible. Today I celebrate my moon time and honor this monthly cycle of letting go and rebirth. Oh I can’t wait to share about that in the next post!

For now, the herbal tea! This recipe is very easy to make and tastes good. It is effective and gentle enough to drink before and during menstruation. I typically drink 3-4 cups of this tea during menstruation and a few days before depending on my PMS symptoms. Herbs work best when taken consistently over time. Try this tea for 3-4 months to get an idea of how it will support you. If you have any allergies to herbs or are on medications that are contraindicated for herbs please talk to your health care practitioner.

Please note this tea is not going to knock out pain in the same way as an over the counter medication like Advil. Herbs are much more nuanced in their capabilities. Before herbs I had to take handfuls of Advil during my moon time. Today I take maybe 1 or 2 if things are really crazy and drink tea. I’ve been on this journey for years so please use your own intuition and guidance – ultimately you know what is right for your body.

Moon Time Tea combines some of my favorite herbs for women’s health. Each one has specific functions which I will explain below. If you buy the herbs in bulk you can maker a large batch which will last for several months. This tea also makes a wonderful gift for women’s friends and can be a great teaching tool for younger women learning about their cycles.

Moon Time Tea by Ashley Neese

Chamomile is a very effect and soothing flower that is known to reduce the severity of muscle cramps and tension. This potent flower also eases anxiety and depression.

Dandelion Leaf cools and cleanses the liver which is the main organ that breaks down hormones like estrogen when levels get too high. In Chinese medicine the liver is associated with anger so taking good care of this organ will help reduce irritability. Dandelion leaf is also a great diuretic which helps remove extra water from our system – less water can often mean less cramping. It contains high levels of potassium.

Ginger is a potent warming herb that eases digestion and relives nausea. Ginger also helps increase vitality and helps nutrient absorption.

Raspberry Leaf is the mother herb of uterine health. Keeping the uterus well toned is very important for overall wellness and pain reduction during menstruation. Raspberry leaf has high levels of vitamins C and E and contains calcium and iron.

Vitex is a powerful hormone balancing herb that has been used for ages to treat menstrual irregularities, regulate reproductive cycles and ease PMS symptoms. Vitex reduces cramps, depression and inflammation. This herb can be taken by itself to bring your cycle into balance and is best taken over a course of at least four months to start as it takes time to work.

Moon Time Tea by Ashley Neese

A few more notes on PMS. It is really important during this time to eat lots of veggies and whole foods. Meditation and yoga are great practices that can also balance our endocrine system and bring us long term relief. Even drinking tea can be a meditation. Use your tea time to slow down, reflect and count your blessings.

In the recipe below I have written out instructions for making this tea as an infusion. This is the way I like to prepare it during my cycle so it is always on hand. Allowing the herbs to steep for longer periods of time helps to extract their medicinal qualities. The longer they steep the stronger the tea. If you prefer to make it in single servings that is fine too. Make this work for your lifestyle.

In herb schools measurements are typically taken by weight or parts. I like to use parts as it’s more of a folk medicine tradition and you can make the recipe as large or small as you like, just keep the ratio. This is a very easy method for working with herbs and one that I’ve used for years. In this recipe I use this measurement, 1/2 c. = 2 parts. You can make the quantity larger or smaller. Play around with it and see what best suits your needs.


Moon Time Tea

Ingredients //


Method //

Combine all ingredients in a glass jar with a tight fitting lid. Any metal or glass canister will work here. This is where you will store the blend for future use. Shake well.

Remove 1/4 c. herbs and place them in a large glass jar. Pour 4 cups of  boiling water over the herbs and fill the jar. Cover and let steep for 20-40 minutes. Strain and serve. You can easily reheat this on the stove when you are ready to have a cup. I usually have 4 cups per day during pre moon and full moon time.

I linked to my main source for dried herbs in the recipe. Dried organic ginger root sells out quickly. You can search locally in your area or use ginger tea bags in your brew. Use 1 tea bag per 2 c. of water.


Dosage  //

3-4 cups of tea per day during PMS and menstruation.


Do you have any favorite herbs for your moon time? I’d love to know. Feel free to share in the comments and/or ask questions.


// Photos by Sera Lindsey


  • angelina

    where are good places to purchase loose herbs? I am in the orange county / la county area. do you recommend buying online?

    • ashley

      Hey Angelina,
      My apologies for not including the links! I have updated the recipe and linked to where I purchase my herbs. Mountain Rose is an amazing company, very high quality. You can also check at Mother’s in the bulk spice section. Sometimes that have them or if you’re ever in Santa Monica, the Co Op has several of these herbs in their bulk spice section. I’m in LA too and find it’s often easier to just buy online instead of driving all over ;) Wishing you a wonderful weekend and keep me posted on the tea! xoa

  • angelina

    Thanks for the links! I will be purchasing this weekend. I am looking forward to more posts… especially for your conscious pregnancy series. My husband and I have been trying and I feel I want to be smart and hold off to get my body as healthy as possible and put the age worries aside. I look forward to following and joining your journey :-)

    • ashley

      No problem Angelina! Happy to hear you are on the same journey, I love connecting with women around this. The past week got so busy but more fertility/pregnancy posts are coming. Nourishing our bodies and getting them strong for conception and pregnancy is so important. I hear you about the age worries, focusing on what we can do is key just like you said. I am thrilled you are hear and wishing you a beautiful day. xoa

  • What gorgeous photos here. I drink a very similar blend to help with my menstrual cramps, but I have never had the vitex berry before. I will have to look out for that.

    • ashley

      Thanks so much Kristie! It’s great to hear you drink a similar blend. Herbal teas are so helpful. Yes, do look into Vitex berry it’s key for hormone balancing. Made a huge difference when I was dealing with PCOS. Wishing you a beautiful Sunday. xoa

  • Hi Ashley, all of it sounds so familiar! My whole life I was sick in bed with painkillers, camomille tea and a heating bottle the first two days! Since knowing about certain food, practising yoga and meditation it’s getting so much better! :-) But I will have to try this tea and hope I will find the ingrediens over here. (PS: Good things are happing, maybe there is room for them now since I am practising the letting-go a lot lately!) Have a wonderful sunday! Corina

    • ashley

      Hey Cornia! Isn’t it amazing how much yoga, meditation and eating differently can help with your cycle? It’s just awesome. I am so happy to hear that good things are happening in your life. Knowing that brings me joy! The more we can let go of the more room there is for what we want in our lives. Thinking of you and sending love your way. xoa

  • Mar

    Hi Ashley! I didn’t find vitex in my local herbs shop so I replaced it by yarrow, which is also good for menstruation unbalances.. I will buy vitex in pill or liquid extract so I can get the benefits of this amazing herb. Thank you so much for this recipe! Love xx

    • ashley

      Hello Mar! Great to hear from you. Yes, if you can get the Vitex in pill or even better, in tincture (liquid) form that is a great way to go. It’s helped regulate so many of my clients cycles and reduce their PMS symptoms. Keep us posted! Lots of love. xoa

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