Knowing which herbs to use during pregnancy can create a lot of uncertainty, especially if this is your first baby or if you’ve relied on certain herbs and are unsure if you should continue taking them.
This is a controversial topic, with some healthcare practitioners saying “no way” to any herbs and others wholeheartedly recommending certain ones.
So, what’s an expecting parent to do?
In this article, we’ll share five herbs that have been traditionally used for centuries to support a healthy pregnancy and help with some minor pregnancy-related ailments, like morning sickness or stress.
These herbs have also been deemed “likely safe” by the American Pregnancy Association.REF#4219
Are these the only five herbs you can take during pregnancy, and should everyone take these herbs? It depends, which is why you should always clear taking any type of supplements—herbal or not—with your prenatal healthcare team.
5 Herbs To Take During Pregnancy
Various herbs have been used across cultures by midwives, Shamans, and traditional healers to support the mother and growing baby during pregnancy, labor, and delivery.
This list represents five herbs that are generally considered safe and possibly beneficial for pregnant women and people.
However, if you’re in your first trimester (the first three months), it is almost universally recommended to avoid taking herbs in non-culinary form. That includes supplements (apart from prenatal vitamins), tinctures, and even pregnancy teas.
If you’re experiencing unpleasant yet normal first-trimester symptoms, such as nausea or morning sickness, talk to your healthcare team about whether it is safe to take specific herbs and in what doses.
Finally, since every pregnancy and person is unique, it is recommended you get the green light from your prenatal healthcare team before taking any supplements or teas, including the herbs listed here.
1: Ginger
Ginger has a long history of use for alleviating nausea, motion sickness, and vomiting, as well as supporting immune, respiratory, and metabolic function and even for minor pain management.REF#4220
It’s also commonly recommended to pregnant women and people to ease common symptoms, such as morning sickness, gas, and digestive upsets.*
Again, if you’re in your first trimester, it is best to exercise caution and check with your prenatal healthcare providers about the safest way to take Ginger.
Some providers recommend taking Ginger candy, gum, or tea, for example, to help ease nausea, while others may only recommend its use in culinary dishes or not at all, depending on your health and the conditions of your pregnancy,
However, Ginger has been studied for its beneficial effects on nausea and morning sickness during pregnancy and has been shown safe and potentially effective in those studies.REF#4221
How To Make Ginger Tea for Morning Sickness, Nausea, Digestive Supset, and More
- Combine 1 teaspoon freshly ground ginger with boiling water.
- Let steep for 5 minutes.
- Sweeten with honey and add a squeeze of lemon if desired.
Learn more in:
2: Red Raspberry Leaf
If you read the label of most pregnancy teas, Red Raspberry Leaf—plucked from the same bush as the red raspberries we all know and love—is likely one of the primary ingredients.
Red Raspberry Leaf is particularly popular among black tea drinkers for its black tea-like flavor, minus the caffeine.
It has a long history of traditional use in pregnancy and for supporting women’s health at various stages of life.
Traditional herbalists and midwives recommended it as a uterine toner and nutritive tonic.*
Although more research is needed, studies show Red Raspberry Leaf contains various nutrients known to support a healthy pregnancy and uterine function, including:REF#4222 REF#4223
- Antioxidants like anthocyanins (antioxidants scavenge unstable molecules known as free radicals and provide inflammatory and cell support)
- Vitamins A, C, E, B,
- Various minerals, including iron, magnesium, potassium, calcium, and phosphorus
A review of studies on Red Raspberry Leaf found it has also been shown to have biophysical effects on animal and human smooth muscle, including the uterus.REF#4224
A 1999 study of 108 mothers found consumption of Red Raspberry Leaf tea led to potentially shortened labor, possibly decreased likelihood of pre and post-term gestation, and less chance of labor interventions, including artificial rupture of their membranes, cesarean section, forceps or vacuum birth.REF#4225
Although this was a small study and more robust trials are needed, its results are consistent with Red Raspberry Leaf’s traditional use.
The American Pregnancy Association considers Red Raspberry Leaf “likely safe,” and animal studies have only created toxic effects using intraperitoneal or intravenous injection.REF#4226 REF#4227
Therefore, most experts consider Red Raspberry safe during pregnancy. However, others recommend its use with caution based on a lack of safety studies—not evidence of harm.
Red Raspberry Leaf is most commonly taken and recommended as a tea. Check with your prenatal healthcare providers for individual recommendations.
3: Garlic
If your favorite immune-support herbs are not considered safe during pregnancy, consider raw or cooked Garlic as a backup.
Well-studied for its immune, cardiovascular, antioxidant, and respiratory support benefits, small amounts of Garlic can be eaten mashed up in honey, infused as a tea with lemon and honey, or made into a garlicky soup or broth.REF#4228
Due to its natural blood-thinning properties, large amounts of Garlic, such as those found in concentrated supplements, are generally not recommended during pregnancy. However, consuming Garlic as a food in recipes, etc., is generally considered safe.
If you’re unable (or unwilling) to take Garlic by mouth, you can ask your herbalist or healthcare providers about infusing Garlic with oil and rubbing it onto your feet.
4: Lemon Balm
Lemon Balm offers a wealth of potential benefits for most people—pregnant or not—and is considered generally safe during pregnancy.
For example, Lemon Balm is a nootropic, a type of herb or substance that supports calm, focused attention (which can be a life-saver as your life is changing and hormones are raging!).
Studies suggest Lemon Balm may also support:REF#4229 REF#4230 REF#4231 REF#4232
- Digestive function
- Emotional well-being
- Gut function and motility
- Immune function
- Sleep
- Stress response
As the name suggests, Lemon Balm has a lovely bright lemon flavor complemented by grassy overtones.
It’s delicious prepared as a tea alone or paired with other healthy herbs for pregnancy, like Ginger, Chamomile, or Red Raspberry.
If you’ve given up Green Tea during pregnancy because of the caffeine, Lemon Balm combined with Red Raspberry Leaf is comparable alternative flavor-wise.
5: Chamomile
If you’re used to curling up with a nice cup of Chamomile tea to relax before bed, you can probably continue that healthy habit during pregnancy.
Floral Chamomile is generally considered safe during pregnancy and may help promote feelings of relaxation, support sleep, and promote easy digestion.REF#4233 REF#4234
Research on non-pregnant women and people also suggests it may support normal blood pressure, sugar metabolism, liver function, REF#4235 and help ease skin irritation. REF#4236 REF#4237
There is also evidence Chamomile can provide benefits to mothers and babies after delivery.
For example, a small study showed drinking Chamomile tea may support normal sleep and emotional well-being in postpartum women.REF#4238
There is also evidence to suggest that Chamomile may be helpful for supporting a baby’s digestion, which may provide a double benefit!
Discover more about the benefits of Chamomile in: How To Use Chamomile: Benefits, History, Uses, and Side Effects.
What About Nettles During Pregnancy?
Nettles are a favorite among traditional herbalists and midwives as a nutritive tonic during pregnancy.
Nettles, the same as stinging nettles, have been consumed by pregnant women and people as a leafy green for centuries and are likely safe.
They are also a popular ingredient in many pregnancy teas due to their nutrient content, which includes iron, magnesium, and vitamins C and K (among others).
When used in recipes (cooked!) or as tea in small or moderate amounts, Nettles are likely safe and beneficial during pregnancy but check with your prenatal providers first.
However, despite their widespread use, the Natural Medicines Database rates Nettles as “likely unsafe”. Although many would challenge this claim, it may be due to concerns about uterine contractions depending on how much is taken and which plant part is used.
Again, talk to your healthcare practitioners to determine if Nettles should be part of your healthy pregnancy.
Why Are Herbs Controversial During Pregnancy?
Much of the controversy surrounding taking herbs during pregnancy is due to a lack of safety studies and the fact that some herbs are truly dangerous.
This typically relates to herbal supplements and not herbs you would use for cooking in small amounts.
However, a lack of safety studies doesn’t necessarily mean an herb is unsafe. Many herbs have been used for centuries in traditional cultures that have never been studied in pregnant women. It just means those herbs haven’t been formally studied in pregnant women.
This is why you may see some herbalists, midwives, doulas, and other experts who specialize in traditional herbalism recommending certain herbs, while others, like OBGYNs, nurse midwives, or other prenatal practitioners, do not.
Even within the world of herbalism, there are conflicting opinions.
Ultimately, the best course of action is to seek counsel from an experienced prenatal provider who also understands herbalism for pregnancy.
If that is not available to you, always err on the side of caution and remember, just because something’s natural doesn’t mean it’s safe.
What Herbs Are Unsafe During Pregnancy?
Most experts agree culinary herbs are safe to use in cooking and recipes throughout your pregnancy.
However, all herbal tinctures and supplements should be taken with caution and under the supervision of your prenatal healthcare team.
Some examples of herbs that are not safe during pregnancy include:
- Castor Oil
- Comfrey
- Goldenseal
- Motherwort
- Pennyroyal
- Oregano oil
- Wormwood
- Yarrow
This is not an exhaustive list, and some herbs may be healthy for some and not for others. For example, some herbs may interact with certain medications or affect blood sugar, kidney function, blood pressure, and other biological functions that may impact pregnancy.
When in doubt, check with your healthcare practitioner and a qualified herbalist.
A Note About Using Herbs For Illness vs. Support During Pregnancy
Herbs, like the ones mentioned here, can be wonderful allies during pregnancy to keep you feeling your best and help ease normal symptoms.
However, always alert your prenatal healthcare team if you’re feeling ill, “off,” or have any unusual symptoms during pregnancy. And always check with them before taking any herbs or medications, even those you’ve come to rely on.
Herb lovers are often proficient at taking care of themselves with their favorite herbal supplements and teas. However, pregnancy is a delicate time that requires extra professional oversight and guidance—especially if you’re feeling unwell.
Bottom line: any symptoms should be discussed with your prenatal healthcare team before taking herbs or any medications.
If your providers are not trained in herbalism and cannot offer you advice, seek out a well-qualified and seasoned herbalist, acupuncturist/Doctor of Oriental Medicine, Ayurvedic doctor, or other practitioner who specializes in pregnancy for additional support.
What About Herbs for Postpartum and Lactation?
Traditional herbalists may recommend a variety of herbs for postpartum support, such as those that promote normal iron levels, sleep, stress response, hormonal function, thyroid function, and more.
Talk to your herbalist or healthcare practitioner about the best herbs to support you during this beautiful yet often stressful transitional healing time.
Learn more about the best herbs for location support in: Lactation Supplements: Herbs To Support Milk Supply.
For more information on herbs, nutrition, and healthy living during pregnancy, postpartum, and beyond, check out the website of herbalist, midwife, and medical doctor Aviva Romm at avivaromm.com.
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