Building tea into your beverage rotation provides important vitamins and minerals for you and your babe, adds some variety to what may seem like limited choices, and can even help alleviate unwanted symptoms like nausea, indigestion, heartburn, bloating, and sleeplessness. Here are our favorites.

Keep in mind that not all teas are appropriate or safe during pregnancy. If you have any conditions that might limit what you are able to consume, be sure to check with your healthcare practitioner for guidance.

Red Raspberry Leaf

Known as the “women’s herb”, it contains the alkaloid fragrine, which can help tone and strengthen the uterine muscles. It’s rich in vitamins C, E, and A, a variety of B vitamins, and minerals including magnesium, potassium, calcium, and phosphorus. It also contains essential trace minerals such as zinc, iron, chromium, and manganese. Red Raspberry Leaf tea has positive benefits during preconception, pregnancy, and postpartum (it’s a galactagogue, so it supports healthy milk production, which means it’s usually found in mother tea blends). Due to it being slightly stimulating, this tea is usually recommended from the second trimester onward.

Nettle Leaf

Contains high levels of water-soluble iron, magnesium and calcium.  (It can also help with numerous stomach issues such as IBS, constipation and bloating!) You will also find nettle in most mother’s tea for pregnancy and breastfeeding, as it aids in the production of breast milk. During pregnancy, be sure to choose ‘leaf’ over ‘root’. Also known for its stimulating effects, this tea, like red raspberry leaf, is recommended from second trimester onward.

Ginger

Helps with (in)digestion, as well as nausea, making it the perfect drink for the Mom-to-be, especially in the first trimester where some women suffer from morning sickness. You can purchase it as a bagged tea, or make your own - simply chop a few slices of fresh ginger and add it to a teapot filled with water. Once it boils, remove and enjoy. Try it with a little bit of honey and lemon, especially if you are feeling a little under the weather. (Hint - fresh ginger carries the same properties and benefits when infused in cold/room temperature water.)

Peppermint

Calms the stomach and therefore helpful for heartburn and morning sickness. Peppermint helps with other digestion issues like relieving gas and bloating, as well as diarrhea. Peppermint is also helpful alleviating muscle tension and relieving stress.

Rosehip

Fantastic source of Vitamin C (necessary for the formation of collagen for you and baby, helps with iron and calcium absorption) and helps boost the immune system. Since so many remedies are off limits for pregnant persons with colds, sipping on rosehip tea can act as an effective preventative measure to fighting off pathogens.  It is also said to have mild astringent and diuretic properties which can be extremely helpful in pregnancy.

Dandelion

Good source for calcium, iron and Vitamin A. Dandelion tea can safely relieve mild edema during pregnancy and nourishes the liver, helps purify the blood, regulate blood sugar, and improves blood circulation.

Chamomile

Contains calcium and magnesium - minerals that pair together to reduce pain and inflammation. Chamomile is also well known for its calming effects and therefore is a good natural choice for those battling sleeplessness during pregnancy.