The Best Herbal Teas to Drink During Pregnancy, Trimester by Trimester
Pregnancy is a time of transformation, and what you sip matters. Herbal teas can offer gentle support, comfort, and nourishment — but not all are safe at every stage. Here’s a guide to pregnancy-safe herbal teas for each trimester, including benefits and what to avoid.
First Trimester: Nausea, Calming, and Gentle Support
The first trimester is when many women experience nausea, fatigue, and emotional ups and downs. Gentle herbs can be powerful allies.
Best Herbal Teas for First Trimester:
Ginger Root – Eases nausea and supports digestion. Sip slowly and in moderation.
Peppermint – Soothes bloating and morning sickness.
Lemon Balm – Calms the nervous system and supports restful sleep.
Rooibos – Caffeine-free and rich in antioxidants for overall support.
✨ Avoid: Licorice root, sage, and dong quai (these may affect hormone balance or uterine tone).
Second Trimester: Strengthening, Digestive, and Circulatory Support
As energy returns and the bump grows, focus shifts to circulation, digestion, and gentle nourishment.
Best Herbal Teas for Second Trimester:
Nettle Leaf – Rich in iron, calcium, and trace minerals; helps with energy and leg cramps.
Raspberry Leaf (in moderation) – Begins gentle toning of the uterus.
Chamomile – Eases stress and supports digestion and sleep.
Dandelion Leaf – Natural diuretic that helps with fluid retention and supports the liver.
✨ Avoid: High doses of raspberry leaf (wait until late 2nd or 3rd trimester for daily use).
Third Trimester: Uterine Toning, Relaxation, and Birth Preparation
This is the time to prep the body for labor and soothe late-pregnancy discomforts.
Best Herbal Teas for Third Trimester:
Raspberry Leaf – Known as the “pregnancy tea.” Strengthens and tones the uterus to prepare for birth.
Oat Straw – Nourishes the nervous system and relieves stress.
Alfalfa – Supports vitamin K levels and overall nutrition.
Lavender – Calming and soothing in small amounts.
✨ Pro Tip: Blend raspberry leaf, nettle, oat straw, and chamomile for a calming and strengthening third-trimester tea.
Final Tips for Herbal Tea in Pregnancy:
Limit to 2–3 cups per day unless advised otherwise.
Always choose organic, single-herb teas when possible.
When in doubt, consult your midwife, OB/GYN, or a qualified herbalist.
💛 Nurture Yourself, One Sip at a Time
Your body is doing incredible work. These herbal teas are one way to honor and support your journey through each stage of pregnancy, naturally and safely.