More than 1 in 4 pregnant women take herbal supplements. Not because they’re reckless, but because they’re told it’s natural - and natural feels safer. But when it comes to pregnancy, herbal supplements aren’t just harmless teas or tinctures. They’re powerful plant chemicals with real, sometimes dangerous, effects on your body and your baby - and we still don’t know enough about most of them.
Why Herbal Supplements Are So Common in Pregnancy
Nausea hits hard in the first trimester. Sleep vanishes. Anxiety creeps in. And when you can’t take the usual meds, it’s easy to turn to what feels like a gentler fix: ginger tea, chamomile, raspberry leaf. In Catalonia, 28% of pregnant women used ginger. In Korea, nearly 6 out of 10 women rely on traditional herbal remedies. Globally, about 29% of pregnant women use some kind of herbal product. It’s not just about symptoms. It’s about culture. It’s about trust. Many women believe herbs are safer than pills because they’re ‘natural.’ But that’s a myth. Natural doesn’t mean harmless. A plant can be just as potent - or more - than a pharmaceutical drug. And unlike prescription meds, herbal supplements aren’t tested for safety in pregnancy.What We Know: The Only Herbs With Solid Evidence
Ginger is the standout. Multiple studies, including a 2023 Cleveland Clinic review, show it’s effective for nausea and vomiting - and safe when taken under 1,000 mg per day. It works as well as some anti-nausea drugs, without the side effects. That’s why it’s recommended by the American Academy of Family Physicians. Cranberry supplements are another candidate. They may help prevent urinary tract infections (UTIs), which are common in pregnancy. But here’s the catch: some women report spotting in the second or third trimester after taking them. That’s not normal. And while cranberry is safer than antibiotics like nitrofurantoin (which has its own risks later in pregnancy), it’s not a guaranteed fix. That’s it. That’s the short list.The Herbs That Could Be Dangerous - Even If They’re Popular
Raspberry leaf is the most confusing one. For generations, midwives and doulas have recommended it to ‘tone the uterus’ and prepare for labor. It’s sold as a tea, often in the third trimester. But the American Academy of Family Physicians says it’s likely unsafe if used to induce labor. One study linked it to a higher chance of cesarean delivery. Why? Because it can trigger contractions - and if those start too early, it’s not preparation. It’s preterm labor. Chamomile is another big one. It’s in so many pregnancy teas. People use it for sleep, for calm, for digestion. But the same AAFP review warns it could interfere with the closure of the fetal ductus arteriosus - a blood vessel critical for fetal circulation. It’s also tied to higher rates of preterm birth and low birth weight in some studies. And yet, it’s still widely available, often labeled as ‘safe for pregnancy.’ Rosemary? If you’re using it as a spice in food, you’re fine. But if you’re drinking rosemary tea or taking capsules? That’s a different story. The American Pregnancy Association calls it ‘possibly unsafe’ when taken in medicinal amounts because it can stimulate the uterus. Same goes for pennyroyal and blue cohosh - both are outright banned in pregnancy because they can cause miscarriage.
The Big Problem: No One Knows What’s Really in the Bottle
Here’s the scary part: you don’t know what you’re getting. The FDA doesn’t test herbal supplements before they hit shelves. That means a bottle labeled ‘pure raspberry leaf’ might contain other plants, heavy metals, or even prescription drugs. Studies show 20% to 60% of herbal products have contaminants or wrong dosages. One batch might be safe. The next one? Not so much. And dosing? There’s no standard. One tea bag might have 100 mg of active ingredient. Another might have 500 mg. No one’s checking. No one’s labeling it clearly. So even if a herb is generally considered safe, you could be taking too much - and not even realize it.What About Breastfeeding?
The same risks apply. Herbs don’t just affect the baby in the womb. They pass into breast milk. Raspberry leaf? Chamomile? Ginger? We have even less data on their effects on newborns than we do on fetuses. MotherToBaby, a trusted resource from the CDC, says safety information is lacking for most herbal products during breastfeeding. If you’re nursing, you’re still taking risks - even if you think you’re being careful.What Experts Really Say
The American College of Obstetricians and Gynecologists (ACOG) is clear: don’t take any herbal product without talking to your provider first. The Cleveland Clinic says pregnant women should avoid most herbal supplements entirely. The FDA says natural doesn’t mean safe - and that quality varies wildly between brands and batches. But here’s the real issue: most doctors don’t ask. In the Spanish study, 42% of women started using herbal products without telling their doctor. They got advice from their mom, a Facebook group, or a YouTube video. And if you don’t tell your provider, they can’t warn you about interactions. For example, ginger can thin your blood. If you’re on any anticoagulant - even low-dose aspirin - that’s a problem.
What Should You Do?
1. Stop assuming ‘natural’ means safe. Just because it’s a plant doesn’t mean it won’t hurt you or your baby. 2. Only use ginger - and only for nausea. Stick to 1,000 mg per day or less. Use a trusted brand. Avoid capsules if you can’t verify the dose. 3. Never use raspberry leaf to induce labor. Even if your doula says it’s fine. The risks aren’t worth it. 4. Ask your provider about every supplement - even tea. Say: ‘I’m drinking chamomile tea every night. Is that okay?’ Don’t wait for them to ask. 5. Check the label. Look for third-party testing (USP, NSF, ConsumerLab). Avoid products with ‘proprietary blends’ - you can’t know what’s in them. 6. Stop using anything you’re unsure about. If you can’t find a reliable source saying it’s safe in pregnancy, don’t take it.Why This Gap Exists - And What’s Being Done
Pregnant women are almost never included in clinical trials. It’s ethical. It’s cautious. But it leaves us in the dark. That’s why we have so little data. The NIH just launched a $12.7 million study to fix this. The FDA issued warning letters to supplement makers in early 2024 for making false safety claims. But change is slow. Until then, you’re on your own.Bottom Line
Herbal supplements in pregnancy aren’t a harmless alternative. They’re a gamble. Ginger is the only one with strong evidence of safety and benefit. Everything else? The risks are unknown - and the stakes are too high to guess. If you want relief from nausea, ginger is your best bet. If you want to sleep better, try a warm bath and a dark room. If you want to feel more in control? Talk to your doctor. Don’t trust a blog. Don’t trust a friend. Don’t trust a label that says ‘safe for pregnancy.’ Your body and your baby deserve better than guesswork.Is ginger safe during pregnancy?
Yes, ginger is considered safe for pregnancy when taken in doses under 1,000 mg per day. It’s one of the few herbal supplements with strong evidence supporting its use for nausea and vomiting. Studies show it works as well as some prescription anti-nausea medications without the same side effects. Stick to ginger tea, capsules from trusted brands, or fresh ginger in food. Avoid high-dose extracts unless approved by your provider.
Can I drink chamomile tea while pregnant?
It’s not recommended. While many women drink chamomile tea for sleep or digestion, research links it to possible risks including preterm birth, low birth weight, and interference with fetal blood vessel development. The American Academy of Family Physicians advises caution. If you want to relax, try warm milk, a warm bath, or guided breathing instead. If you do drink chamomile, limit it to one cup a day and talk to your doctor first.
Is raspberry leaf tea good for preparing for labor?
No. Despite popular belief, raspberry leaf tea is not proven to make labor easier or shorter. In fact, studies show it may increase the chance of cesarean delivery when used to induce labor. It contains compounds that can stimulate contractions - which is dangerous if used too early. Even if you’re using it in the third trimester, there’s no guarantee it’s safe. Most experts recommend avoiding it entirely. Stick to evidence-based prep methods like prenatal yoga and pelvic floor exercises.
Are herbal supplements regulated like prescription drugs?
No. Herbal supplements are not held to the same standards as prescription or even over-the-counter drugs. The FDA doesn’t test them for safety, purity, or effectiveness before they’re sold. This means two bottles of the same brand can have different ingredients or dosages. Some contain hidden drugs, heavy metals, or contaminants. Always look for third-party testing seals (USP, NSF) - but even those aren’t foolproof.
What should I do if I already took a herbal supplement during pregnancy?
Don’t panic. Most single exposures don’t cause harm. But do stop taking it immediately and tell your provider what you took, how much, and when. They can check for known risks and monitor your pregnancy more closely if needed. Keep the product label or bottle - it helps them identify the exact herb and dose. Never feel ashamed for asking. This is exactly why doctors need to ask about supplements - because most women don’t think to mention them.
Can I use herbal supplements while breastfeeding?
The same rules apply. Herbs pass into breast milk, and we have even less data on their effects on newborns than on fetuses. Ginger is generally considered low-risk in small amounts. But chamomile, raspberry leaf, and others are still uncertain. MotherToBaby states that safety information is lacking for most herbal products during breastfeeding. If you’re nursing, assume anything you take could affect your baby. Always check with your provider before using any herb, tea, or supplement.
