Best Herbs for Pregnancy

Guest post by Evan Cohen

When you search on Google “are herbs safe during pregnancy” the first word that pops up is “NO”. It goes on to explain that herbs aren’t safe, and to consult your doctor. 

If you’re here, you likely know that’s simply not exactly true. And not only is it not really true, but there are certain herbs that every pregnant person SHOULD have in their cabinet! 

But before I dive in, let me introduce myself. My name is Evan, and I’m an herbalist and birth doula in Asheville, NC. Birth & herbs have been my whole world for nearly a decade, and I love helping people build confidence, feel supported to make decisions that are right for them, and to better understand their bodies so that they can stay embodied & empowered throughout their pregnancy and beyond. 

When it comes to taking herbs during pregnancy, the key is keeping it simple. And simple doesn’t mean boring, it doesn’t mean lack luster, and it sure as heck doesn’t mean ineffective. Simple and gentle herbs can be incredibly impactful, especially when taken consistently. 

There’s a whole world of herbs that ARE safe during pregnancy, but in the vein of keeping it simple, today we’re talking about the top 3 herbs every pregnant person should have on hand. 

Steep a little cup of herbal tea, and let’s jump right in!

First and foremost, the queen of pregnancy herbs, red raspberry leaf!

If you’ve been pregnant, you probably have taken red raspberry leaf (Rubus idaeus). It is THE pregnancy herb, and has been used forever to support the pregnant body. But…what exactly does it DO?! As a doula, I often hear my clients say “I know I’m supposed to be taking it, but I don’t know when or why”. Let’s demystify this herb…

Red raspberry leaf is a uterine tonic. Meaning, it strengthens & tones the uterus, which is the muscular organ that grows from pear size to watermelon size throughout pregnancy to create a home for the baby for 40+ weeks. The health of this organ matters a lot when it comes to birth, and red raspberry leaf helps the uterus do its job more effectively.

Strengthening & toning the uterus is important because the uterus works HARD during birth. It is not uncommon for the uterus to contract for many hours or even days throughout the process of labor & birth, and having the uterus strong and toned has been shown to decrease the length of labor, reduce bleeding after birth, and help people not go into labor too early or “too late”- which I say in quotes because due dates are a bit arbitrary, but nobody really wants to be pregnant for 42 weeks! 

The ideal time to start taking raspberry pregnancy tea is 32 weeks, though it can be taken throughout the 2nd trimester as well. At 32 weeks, I recommend 2 strong cups a day every day until birth! 

Raspberry leaf tea won’t cause someone to go into labor, but it should be used with caution if someone has a history of miscarriage or an “irritable uterus”, meaning that they are contracting a lot throughout their pregnancy before they’re full term. In this case, hold off on red raspberry leaf until full term - 37 weeks - to be on the extra safe side. For everyone, red raspberry should be completely avoided in the first trimester. 

Red raspberry leaf are the leaves of the common red raspberry fruit, but do not taste fruity. They’re earthy and yummy and I like to combine them with a few other pregnancy safe herbs for a well rounded pregnancy tea (or if we’re being herbally accurate here, technically a tisane). To make a strong pregnancy tea, steep 1 Tbsp herb to 1 cup of water or  ¼ cup herb to a quart of water and steep covered for at least 20 minutes, or make a strong infusion which I describe below.  

You can easily make you own pregnancy tea blend at home, or buy herbal pregnancy tea from a trusted herbalist! To make your own, blend equal parts red raspberry, nettle, alfalfa, oatstraw, and you can add half parts of peppermint and rosehips for extra yummy flavors. 

Secondly, red raspberry’s best friend, stinging nettle!

Oh, nettle. A queen of the plants! 

I recommend that my clients buy nettle (Urtica dioica) by the pound because it is such an important herb to have in their cabinet - and have a lot of. 

The best time to start taking nettle for pregnancy is in the 2nd or 3rd trimester. A cup a day in the 2nd trimester, would be great, and 2+ cups a day in the 3rd trimester would be supportive. Like many herbs, it should be avoided in the first trimester as the pregnancy is being established - just to be on the extra safe side. 

Drinking nettle tea when pregnant is key because it is rich in iron and minerals:it is full of calcium, magnesium, and vitamin A, B, and C. Truly a superfood of herbs! Blood volume increases in pregnancy by 45%, which is why a lot of people are anemic during pregnancy, and why iron often needs to be supplemented with eating additional iron rich food, supplements, and herbs like nettle. 

To incorporate nettle into your life (for pregnant and non-pregnant folks…because it’s just plain good for you!) I recommend making a strong nettle infusion before bed, letting it steep overnight, and drinking it throughout the next day. 

An infusion is a very strong tea. To make a nettle infusion, add 1 oz of dried herbs to a quart jar and cover with cold or boiled water. Let it steep for 4-8 hours! Nettle's benefits are best extracted in water, so I recommend this method over a nettle tincture. It’s up to you if you want to do a cold or hot infusion, and I’d suggest giving both a try and seeing which you prefer! A cold infusion turns bright green, and best extract the minerals in the plant. There’s no right or wrong, and they’re both good for you. 

Last and certainly not least, milky oats!

Milky oats are the milky unripe seed tops of the common oat plant, Avena sativa. They’re easy to grow, and fun to harvest! I like to imagine the milky oats as “pregnant” with their milk in the springtime, waiting to be harvested and processed to help all of us with our frazzled nerves! If you’re a fan of Heilbron Herbs, I am sure that you’re familiar with their amazing milky oats tincture. Milky oats are one of those special plants that is safe throughout all of pregnancy, even in the first trimester in moderation.  

Milky oats are in my top 3 herbs for pregnancy because they have such a wide range of benefits - both in pregnancy and postpartum. They gently support the nervous system, soothing our frazzled nerves and offering a sense of nourishing support during stressful times. Pregnancy can often be a high-stress time, physically uncomfortable, and nerve-wracking for a lot of people. In our culture that lacks support for mothers and parents, this is quite understandable (that’s a whole other conversation!). This is why EVERY pregnant person and parent should have a milky oats tincture in their fanny pack and on their bedside table.

Milky oats are best extracted in alcohol, so I recommend a milky oats tincture over a tisane or infusion, though there are gentle benefits to drinking dried oat tops or oatstraw (same plant, different part) in infusion form. The small amount of alcohol in a tincture is safe during pregnancy, and if the flavor of alcohol is not for you or you want to reduce the alcohol content, you can always add your tincture to a hot cup of tea to reduce the alcohol but keep the medicinal benefit of the herbs.

Don’t be shy with your milky oats. It can be taken occasionally though the first trimester, and then multiple times a day in the 2nd and 3rd trimester - and go ham with it during postpartum! It can even help support milk supply, so there’s really no reason not to have it on hand. 

I really can’t stop talking when I get going about herbs and pregnancy! It’s really fun to demystify these plants and break down the misconceptions around the safety of herbs during pregnancy. 

Want to continue the conversation about the best herbs for pregnancy?

I’d love to invite you to my Plants for Pregnancy Class on 9/26 from 2-4pm est on Zoom! Register here and come live or get lifetime access to the recording. This class is for anyone who is curious about plants during pregnancy - whether you’re a doula, pregnant person, nurse, or simply want to better support your friends and community! I’d love to have you there and dive deeper into this world. 

Otherwise, follow me @bigcatbirth on Instagram and feel free to reach out anytime!

We do recommend that you consult your healthcare provider prior to using any herbs if you are pregnant, breastfeeding, have a health condition, or are taking a medication. These statements have not been evaluated by the FDA and none of this information is intended to treat, diagnose, cure, or prevent any disease.