Safe Herbs for a Healthy Pregnancy

As midwives who walk alongside women planning empowered, physiological births, we LOVE talking herbs. The plant world is full of gentle, nourishing allies that have been trusted for centuries by wise women supporting moms through pregnancy, birth, and beyond.

Today, we’re shining the spotlight on four of our absolute favorites:

• Nettle

• Oatstraw

• Red Raspberry Leaf

• Alfalfa

  • Plus: A list of other safe pregnancy herbs!

These herbs aren’t just safe for pregnancy—they’re incredibly supportive. Think of them as daily nourishment for your changing body and growing baby.

In this guide, you’ll discover which herbs are safe to use, how to prepare them, and how they can become a daily part of your wellness routine as you move through each trimester. With the right knowledge, herbs can be a safe, effective tool to promote a strong, vibrant, and healthy pregnancy.

Dive right in with us on to how they benefit pregnancy and how you can use them from home.

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Nettle – Nature’s Multivitamin Herb for Pregnancy

Nettle is an absolute superstar in prenatal herbalism. Rich in iron, calcium, magnesium, chlorophyll, and vitamin K, it supports blood building, strengthens the kidneys, and nourishes your whole system. It’s especially beneficial if you’re working to prevent or address iron deficiency without turning to harsh supplements.

How to enjoy nettle:

• Infusion (our favorite!): Steep 1 oz of dried nettle in a quart of hot water overnight. Strain and sip throughout the next day. Add lemon or mint for a refreshing twist.

• Nettle soup or broth: Simmer dried nettle with veggie scraps and a bay leaf for a nutrient-rich broth. Great base for soups or sipped as-is!

• Nettle pesto: Use blanched fresh nettle leaves just like basil—add garlic, lemon, olive oil, and seeds/nuts for a vibrant, iron-rich pesto.

Oatstraw – Safe Nervous System Soother for Pregnancy

If you’re feeling frazzled, anxious, or sleep-deprived (or all three—hello, pregnancy!), oatstraw is your best friend. It’s deeply calming and restorative, full of B vitamins, calcium, and magnesium. It helps nourish the nervous system, support restful sleep, and ease emotional tension.

How to enjoy oatstraw:

• Infusion: Combine with nettle and alfalfa for a mineral-rich daily tea.

• Herbal bath: Add a handful of oatstraw to a muslin bag or sock, toss in the tub, and soak your cares away.

• Oatstraw latte: Brew oatstraw tea and add warm oat milk, a touch of honey, and cinnamon. Cozy and grounding!

Red Raspberry Leaf – Herbal Uterine Tonic Extraordinaire

This classic pregnancy herb is known for toning the uterine muscles and preparing the womb for birth. It can help promote more efficient contractions and a smoother labor. It’s also high in compounds and nutrients like iron, calcium, and vitamins A, C, and E. (Best enjoyed after 16 weeks of pregnancy.)

How to enjoy raspberry leaf:

• Hot or iced tea: Delicious solo or blended with mint, rose petals, or lemon balm.

• Fruity infusion: Combine with dried peppermint and orange peel for a tart, tangy mocktail.

• Herbal ice cubes: Freeze brewed raspberry leaf tea in an ice cube tray. Add to sparkling water for a labor-day refresher!

Alfalfa – The Green Mineral Powerhouse for Pregnancy

Alfalfa is loaded with vitamins A, D, E, and K, and minerals like iron, calcium, magnesium, and folate. It supports healthy blood clotting (especially important near the end of pregnancy) and is often used in late pregnancy to boost vitamin K levels naturally.

How to enjoy alfalfa:

• Tea blend: Combine with nettle, raspberry leaf, and oatstraw for a well-rounded daily pregnancy tea.

• Sprouts: Add fresh alfalfa sprouts to salads or sandwiches—just make sure they’re from a trusted, safe source.

• Smoothie booster: Blend dried alfalfa powder into a green smoothie with fruit, protein powder, greens and whole milk.

A Midwife’s Nourishing Pregnancy Herbal Tea Blend

Here’s a recipe we often share with our clients for daily sipping:

• 1 part nettle

• 1 part oatstraw

• 1 part red raspberry leaf

• 1 part alfalfa

  • Optional: ½ part peppermint or lemon balm for flavor and extra love

Mix in a jar and store in a cool, dry place. To brew, use 1/4 cup of herbs per quart of water. Steep 8+ hours or overnight, strain, and enjoy throughout the day.

Safe Herbs for A Healthy Pregnancy

Herbs are gentle, but powerful. They're not a substitute for nutrition—they are nutrition! Incorporating them into your daily pregnancy routine can help your body feel stronger, more nourished, and more connected to the natural rhythms of growing your baby.

Additional herbs considered safe to enjoy during pregnancy:

• Chamomile

• Dandelion

• Ginger

• Lemon Balm

• Lavender

• Echinacea

• Peppermint

• Rose

Using herbs during pregnancy can be a beautiful and effective way to support your body naturally—but understanding herb safety is key. Not all herbs are appropriate for pregnancy, so it's important to choose ones that are well-known for supporting a healthy pregnancy without risk. Gentle, nourishing herbs like nettle, red raspberry leaf, oatstraw, and alfalfa are trusted by midwives and herbalists alike for their ability to nourish, tone, and strengthen the body throughout pregnancy.

Always source herbs from a reputable herbalist or organic supplier, and check with your midwife, especially if you have unique health considerations or are taking medication.

Where to Find Pre-Made NORA Pregnancy Tea

Love the idea of combining all these herbs into a tea but not quite up for the DIY version right now? Whether you’re short on time, energy, or just want to taste before you mix, we’ve got you covered! Our NORA Pregnancy Tea Blend follows the exact recipe we recommend—carefully crafted with organic herbs to support your pregnancy naturally.

✨ Click HERE to order your blend and enjoy organic herbal goodness + FREE shipping!

FREE Herbal Remedies for Pregnancy, Birth + Postpartum

Natural support for every stage of motherhood! This simple, empowering guide helps you feel confident using herbs throughout pregnancy, birth, and beyond. Learn about specific herbs and blends for common challenges, discover tasty recipes, and get practical tips for weaving herbal wisdom into your daily routine.

✨ Click HERE for the instant download and enjoy our free herbal guide!

Pregnancy is a sacred journey—and these herbs are some of our most treasured companions along the way. May they nourish your body, calm your mind, and remind you just how wise and capable you already are!

Buy NORA Pregnancy Tea

Although we are licensed midwives by profession, we are not YOUR midwives. All content and information on this website is for informational and educational purposes only, and does not constitute medical advice. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice. For more information, click here.