i had bad cramping and realized i was steeping the tea for WAY too long. i steep for a maximum of 3 minutes - that's it. my sister was having the same issue and when i told her to steep it less she stop having cramps too. just read the box for your tea, it has explicit directions - how long, covered or not and how much water. try this out, i'm sure it'll help. and what brand do you drink? i used to drink smooth move, but still had cramping so i changed to yogi brand get regular and that helped.