Support your pregnancy with this nourishing NORA pregnancy tea recipe made with red raspberry leaf, as well as other herbs like nettle, oat straw and alfalfa. This pregnancy tea recipe using bulk herbs allows you to skip the expensive tea bags and brew a custom blend that suits your tastes and needs during the second and third trimesters and postpartum.
This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
NORA Pregnancy Tea with Red Raspberry Leaf
You may have heard that red raspberry leaf tea is good for pregnancy, or that it can help you have an easier, quicker labor. While red raspberry leaf tea is indeed good for pregnancy, there are several deeply nourishing, pregnancy safe herbs recommended by midwives that you can blend into your own pregnancy tea blend - specifically Nettle, Oat straw, Raspberry leaf and Alfalfa. Called NORA for short, this herbal blend is made into a tea or infusion and has been used for generations to strengthen and prepare the body for the taxing process of labor and birth. By using bulk herbs and blending your own, you can skip the expensive tea bags and start brewing your own NORA pregnancy tea by the quart or even gallon for less money and more benefit!
During my third pregnancy, 5 years after my previous one, I started using a midwife, who recommended I drink an herbal infusion daily as part of my plan for optimal nourishment. Since I'm planning on having a natural birth this time, I'm doing everything I can to support my body, prepare it for labor and encourage an easy delivery. Since I'm drinking up to a quart per day in the last trimester, I bought herbs in bulk up front and make a half gallon infusion at a time to save me time and money. I'll show you how to make your own, too!
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Benefits of NORA Tea for Pregnancy
NORA tea infusions have been used for generations to help nourish the body during and after pregnancy. I'll explain some of the benefits of each individual herb in more detail, but as a whole, NORA tea has many benefits for pregnancy and postpartum, including:
- Nutrition support - The herbs used are extremely high in vitamins, minerals, and antioxidants that can be difficult to get from food alone when your body's needs are so high in pregnancy. In addition to a prenatal supplement routine, drinking NORA tea can help nourish your body to maintain a healthy pregnancy and for overall wellbeing.
- Hydration - Hydration is extremely important during pregnancy, since your blood volume will increase by almost 50% during pregnancy. Drinking herbal teas and infusions can help you meet your fluid needs, especially if you get tired of plain water easily.
- Uterine toning and prep - Red raspberry leaf, along with nettle, helps to tone the uterus and prepare it for labor. It can help strengthen contractions, decreasing duration of labor (making birth easier and faster).
- Hemorrhage prevention - Raspberry leaf, nettle and alfalfa all could help reduce the risk of hemorrhage during and after birth.
- Postpartum healing - The nutrients and healing properties of herbs can help your body heal and recover postpartum when needs are high, especially if you're breastfeeding. The toning properties can also help your uterus get back to a normal size more quickly.
- Breastfeeding support - Raspberry leaf and nettle are both galactagogues, meaning they help increase breast milk production. The many nutrients from all the herbs help support your body to produce high quality milk for your little one. Drinking NORA tea also increases hydration, encouraging milk supply.
- Caffeine free - A little caffeine is considered okay during pregnancy (read my full article on caffeine during pregnancy here), but some people give it up altogether. Pregnancy tea is caffeine free and a great alternative if you want a cup of something warm in the morning or an iced tea in the afternoon!
PS: Along with this tea, make sure to include these 10 Best Foods for Pregnancy throughout all 3 trimesters!
Ingredients in NORA Tea
Red Raspberry Leaf
Red raspberry leaf is one of the most popular pregnancy teas. It is high in vitamins A, B, C, and E, as well as the minerals calcium, iron, phosphorus and potassium - all important nutrients for mom and baby during pregnancy and postpartum. It has traditionally been used as a uterine tonic during pregnancy and menstruation, meaning it tones and strengthens the uterus muscles. This helps to strengthen contractions, making labor quicker and easier.
One study in Australia found that women who drank raspberry leaf tea had lower rates of "augmentation of labour, epidural anaesthesia, instrumental births, caesarean section, and postpartum haemorrhage. A larger proportion had vaginal birth and length of all phases of labour were shorter. Under these conditions the use of raspberry leaf was strongly predictive of women not having their labours medically augmented."
Other potential benefits of red raspberry leaf include hemorrhage prevention, relaxation, hormone balance, and increasing breast milk production.
Nettle
Nettle (or stinging nettle) is also a powerhouse herb for pregnancy. Besides being high in vitamins A, C, D, K, calcium, potassium, phosphorus, iron and sulfur, nettle is extremely high in chlorophyll and other phytonutrients like beta-carotene, lutein, zeaxanthin, and quercetin, making it great for overall health and wellbeing (not just during pregnancy).
Specific to pregnancy and postpartum, nettle can help with toning the uterus, strengthening blood vessels, preventing hemorrhage and reducing fluid retention, leg cramps, round ligament pain, hemorrhoids and varicose veins. It is a also a galactagogue, helping with breast milk production.
Aside from pregnancy, other benefits of nettle include diuretic properties (preventing fluid retention and promoting detoxification), strengthening kidneys and adrenals, anti-inflammatory properties, and antifungal properties.
Oatstraw
Oatstraw, the green unripened part of the oat plant, is very high in calcium, magnesium, and iron. These minerals are essential for baby's development and support overall health and wellbeing during pregnancy. Oatstraw helps soothe the nervous system, which can ease stress and anxiety (which can run high during pregnancy, especially for first time mamas!). It can also help soothe muscle cramps, reduce insomnia, and strengthen capillaries (fewer varicose veins!). It promotes balanced hormones, healthy digestion and lactation.
Alfalfa
Alfalfa is extremely nutritious; high in protein, vitamins A, D, E, B6, and K, calcium, iron, magnesium, phosphorus, trace minerals, enzymes, chlorophyll and carotenes. Besides preventing anemia and other mineral deficiencies, alfalfa strengthens the body systems, aids in digestion and absorption of nutrients, promotes hormone balance, aids in fluid balance (less swelling!) and can prevent postpartum hemorrhage.
Other Herbs and Additions to Pregnancy Tea
These are some other pregnancy safe herbs additives that you can use in your infusion to increase nutrients and/or make your tea taste better. I like to use chamomile for flavor along with EITHER mint in the second trimester OR rosehip/lemon balm/hibiscus in the third trimester.
Dandelion Root or Leaves
Can be helpful for digestive support, nausea, indigestion, fatigue, regulating blood sugar and blood pressure, edema, and supporting relaxation.
Peppermint or Spearmint
Both peppermint and spearmint are good for digestive support and relaxation, and are high in antioxidants. They also help flavor your tea so it tastes better. Both peppermint and spearmint can interfere with milk production, so don't add it to your tea after 32 weeks of pregnancy.
Chamomile
Chamomile is great for relaxation, promoting sleep, reducing anxiety, and calming upset stomach. It also adds a nice flavor to tea.
Rosehip
Rosehip adds a nice tart, fruity flavor to your tea and is high in vitamin C and antioxidants.
Lemon Balm
Lemon balm gives your tea a brighter lemon flavor. It is good for digestion, relaxation and antioxidant support.
Hibiscus
Hibiscus adds a wonderful fruity flavor to your tea and is very high in antioxidants. It could also help with blood pressure support.
Sweetener
NORA tea can taste very grassy (it's a lot of green herbs), so you may find it needs a little sweetener. Add a it of raw honey, pure maple syrup, or cane sugar if you need a little sweetness to make it more palateable.
Fruit Juice
You can also add a little fruit juice to make your NORA tea taste better. A squeeze of citrus (lemon, lime or orange), or a splash of cranberry, pomegranate or bottled orange juice can help sweeten your pregnancy tea and encourage you to drink more without too much added sugar.
How To Make and Brew Pregnancy Tea
For the full printable recipe with specific measurements, scroll to the recipe card at the bottom of the page.
- Blend your herbs. Mix the raspberry leaf, nettle, oatstraw and alfalfa, plus any other herbs you want to include. I add them all straight to a quart sized mason jar, which will make about 8 quarts of tea. Mix well to combine by stirring or shaking.
- Brew the tea. To make a quart of iced tea, add about a heaping ¼ cup of the herbal mixture to a quart sized mason jar.
- Cover with boiling water (or near boiling). To make a lighter tea, seep at least ten minutes or until cooled. To make an infusion, seep 8 hours or overnight. (Once the water has cooled to near room temperature, place it in the refrigerator to finish seeping.)
- Strain the herbs out and enjoy your tea, adding any sweetener or fruit juice that you like.
To Make a Single Cup of Tea
To make just a single cup with your herbal blend (especially if you like it hot in the cooler months):
- Scoop up about 1 tablespoon of herbs with a strainer ball (I like this one) and place in a mug with boiling water.
- Let seep for 10 minutes
- Discard the herbs and enjoy.
Where to Get Herbs
Most of us don't have open access to fresh stinging nettles and oatstraw in vast fields we can forage from! Luckily, you can get high quality herbs in bulk. I opt for organic herbs since I'm drinking a lot of tea (make sure to also use filtered water!). If you live in a larger area, many health food stores will have most of these herbs in loose form in the bulk bin or spice section.
If you don't live near a larger health food store (like myself!) you can buy the herbs in loose form on Amazon. I like the brand Frontier Coop. For ease here are Amazon links to herbs you might want to purchase on Amazon:
- Red Raspberry Leaf
- Nettle
- Oatstraw
- Alfalfa
- Peppermint or Spearmint
- Rosehip
- Lemon balm
- Chamomile
- Hibiscus
Azure Standard (if you have a drop location near you) is another good resource for buying bulk herbs and other high quality bulk goods, such as organic oats, grains, flour and spices. I bought mine through Azure and was really happy with the price and quality.
How Much To Buy
One pound of dried herbs is a lot. Even if you are drinking it every day, one pound will last you throughout your pregnancy and beyond. One pound bags are also the most economical on Amazon for the herbs your need to most of (raspberry leaf and nettle). For the others, I'd buy less, either half a pound (8 oz) or roughly 4 oz if you can find it, though a full pound will still be the most economical.
If you are buying form a physical store and can get it from the bulk bins, it's much easier to judge and purchase just the amount you need when you need it.
Pregnancy Tea FAQ
Yes. The herbs used in NORA tea are considered safe for pregnancy and have been used for centuries. However, I always encourage you to talk to your healthcare provider before adding anything to your wellness routine during pregnancy or nursing. (See links for a few studies in the "Resources" section below the recipe.)
If your body isn't ready for labor, drinking tea will not push you into labor prematurely. In fact one study found that raspberry leaf tea actually decreased the rates of both pre- and post-term labor.
You can start drinking NORA tea or raspberry leaf tea as early as the second trimester.
Most midwives recommend drinking one cup of NORA or raspberry leaf tea per day in the second trimester, and 2-4 cups (up to one quart) per day in the third trimester.
No, you most certainly don't have to use bulk or loose leaf herbs to make pregnancy tea! There are plenty of pregnancy tea bags available at health food stores and online. However, if you are going to be drinking it every day, loose leaf tea is the most economical and gives you the most control over flavor and ingredients.
Whatever you prefer! Drinking it cold/iced allows you to make a big batch at a time and store it in the refrigerator for quick and easy daily consumption.
I provide suggestions above for making pregnancy infusions or teas taste better, such as adding sweetener (aim for natural options like raw honey, maple syrup, or pure cane sugar), a squeeze of citrus, 100% fruit juice, or additional pregnancy-safe herbs such as rosehip, lemon balm, peppermint, or hibiscus.
Track your baby's journey through starting solids! Get my 100 First Foods Checklist and Allergen Checklist Bundle today!
Happy tea drinking! As a disclaimer, please note that I am not your healthcare provider and this article is intended for information purposes only. As with anything pregnancy related, I encourage you to discuss this topic with your healthcare provider to determine what is right for you.
PrintNORA Pregnancy Tea Recipe
Support your pregnancy with this nourishing NORA pregnancy tea recipe made with red raspberry leaf, as well as other herbs like nettle, oat straw and alfalfa. This pregnancy tea recipe using bulk herbs allows you to skip the expensive tea bags and brew a custom blend that suits your tastes and needs during the second and third trimesters and postpartum.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 1 qt herbal blend; about 8 quarts brewed tea 1x
- Category: beverage
- Method: brewed
- Cuisine: American
Ingredients
NORA Tea Base Recipe:
- 1 cup raspberry leaf
- 1 cup stinging nettle
- ½ cup oat straw
- ½ cup alfalfa
Optional Additions for Flavor (choose one or as many as you'd like):
- ¼ cup peppermint or spearmint (until 32 weeks)
- ¼ cup chamomile
- ¼ cup lemon balm
- ¼ cup rose hip
- ¼ cup hibiscus
Instructions
- Combine all herbs in a 1 quart mason jar.
- Close and shake well to combine.
- Store tightly closed in a cool, dark place.
To brew NORA tea:
- Scoop heaping ¼ cup of herbs into a quart mason jar.
- Cover with boiling water to the top. Let seep for up to 8 hours (or overnight). I cover it and place in the refrigerator after it cools to room temperature.
- Strain out the herbs and store in the refrigerator, sealed, for up to 5 days.
- Enjoy tea with ice, sweetener or fruit juice if you'd like.
To brew one cup (hot tea):
- Fill a tea strainer ball with a heaping tablespoon of herbs.
- Add 8-12 oz boiling water and let seep 10 minutes or until cool enough to drink. Discard the herbs and enjoy tea as-is or with lemon or sweetener of choice.
Notes
- Quick ratios: Use 1 tablespoon herbal blend for 1 cup tea; ¼ cup herbs for 1 quart; ½ cup herbs for ½ gallon jar.
- Universal ratios: Make as big of a batch of herbal blend as you like. The formula will always be 2 parts raspberry leaf, 2 parts nettle, 1 part oat straw, 1 part alfalfa, ½ part any other herbs for flavoring.
- Store dry tea blend tightly sealed in a cool, dark place.
- Store brewed tea sealed in the refrigerator for up to 5 days.
- Peppermint and spearmint could reduce milk supply, so don't add these after 32 weeks of pregnancy.
- How much to drink: Most midwives recommend drinking one cup per day in the second trimester, and 2-4 cups per day in the third trimester.
- Flavor blends:
- chamomile + peppermint/spearmint (only up to 32 weeks)
- lemon balm + rosehip
- chamomile + hibiscus
- lemon balm + rosehip + hibiscus
- chamomile + rosehip + hibiscus
- Where to buy herbs: For information on where to buy bulk herbs, see "Where to Buy" section in the post above.
Resources:
- Raspberry leaf (Rubus idaeus) use in pregnancy: a prospective observational study
- Raspberry leaf and its effect on labour: safety and efficacy
- Biophysical effects, safety and efficacy of raspberry leaf use in pregnancy: a systematic integrative review
- Urtica spp.: Ordinary Plants with Extraordinary Properties
- Phytochemical and pharmacological potential of Medicago sativa: a review
- Herbs and Pregnancy
- 8 Benefits of Hibiscus
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