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 here’s the problem: herbal supplements in pregnancy aren’t regulated like medicine. They don’t go through clinical trials. No one knows for sure what they’re doing to your baby - and that’s not just a small risk. It’s a massive gap in our knowledge.
What Are People Actually Taking?
Ginger tops the list. If you’re nauseous in the first trimester, you’re not alone - 35% to 80% of pregnant women are. And ginger? It works. Multiple studies show doses under 1,000 mg a day reduce nausea without raising risks. The Cleveland Clinic backs this up. So does the American Academy of Family Physicians. It’s one of the few herbs with real, consistent data. After ginger, it’s chamomile, thyme, rooibos, cranberry, and red raspberry leaf. In Catalonia, 28% of pregnant women used ginger. Chamomile was next at 9%. But here’s where things get dangerous: people assume if it’s in a tea, it’s harmless. Chamomile? It’s linked to higher chances of preterm birth and low birth weight. Raspberry leaf? Traditionally used to "tone the uterus," but studies show it can increase cesarean rates when used to try to induce labor. The American Academy of Family Physicians says it’s "likely unsafe" for that purpose. Cranberry supplements are popular for preventing urinary tract infections. But they’re not magic. And they come with a warning: spotting in the second and third trimesters. That’s not normal. That’s a red flag. Rosemary? Safe in your cooking. Dangerous in medicinal doses - it can trigger contractions. And topical use? We just don’t know enough.The Big Problem: No One’s Testing These
Pregnant women are almost never included in drug trials. Not because they’re being ignored - but because scientists are terrified of harming a fetus. So what happens? We’re left guessing. Less than 10% of all medicines approved since 1980 have solid safety data for pregnancy, according to the CDC. Herbal supplements? Even worse. They’re sold as "dietary supplements," not medicine. That means the FDA doesn’t require proof of safety or effectiveness before they hit shelves. A 2023 FDA inspection found 20% to 60% of herbal products contain ingredients not listed on the label. Some have fillers. Others have active compounds at wildly different doses. One batch of raspberry leaf tea might have 100 mg of active compounds. The next? 500 mg. No standardization. No quality control. And if you’re taking blood thinners or have a history of bleeding? Ginger might interact. Cranberry might cause spotting. Chamomile might mess with fetal heart development.What Experts Really Say
The American College of Obstetricians and Gynecologists (ACOG) is blunt: "Don’t take any herbal product without talking to your provider." The Cleveland Clinic says pregnant women should "avoid most herbal supplements." The German Federal Institute for Risk Assessment says women using herbs during pregnancy don’t fit one profile - they’re everywhere. Nurses, teachers, artists, farmers. It doesn’t matter who you are. The risk is the same. Even the American Pregnancy Association, which promotes natural approaches, admits there’s "insufficient reliable information" for most herbs. Their guidelines are helpful, but they’re not based on large-scale studies. They’re based on case reports, animal studies, and tradition. And tradition doesn’t equal science. One study in Catalonia found 42% of women started taking herbal supplements without telling their doctor. Why? Family advice (38%), social media (29%), or Google (24%). Reddit threads are full of questions like, "Is chamomile tea safe?" with answers like, "My cousin drank it and had a healthy baby." That’s not evidence. That’s anecdote. And in pregnancy, anecdote can be deadly.
Why "Natural" Doesn’t Mean Safe
The idea that "natural = safe" is one of the most dangerous myths in pregnancy. Poison ivy is natural. Hemlock is natural. Belladonna is natural. And none of them are safe to ingest. Herbs are powerful. They contain active chemicals. Ginger has gingerols. Raspberry leaf has fragarine. Chamomile has apigenin. These aren’t harmless plant extracts. They’re compounds that interact with your hormones, your blood flow, your uterine muscles. And your baby’s developing organs are extremely sensitive to these changes. Compare that to prenatal vitamins. They’re tested. Their ingredients are standardized. Their doses are known. They’re backed by decades of research. The same can’t be said for any herbal supplement on the shelf.What About the Alternatives?
If you’re dealing with morning sickness, ginger is your best bet - and it’s backed by evidence. For UTIs, nitrofurantoin is a common antibiotic prescribed in pregnancy. It’s not perfect - it has restrictions in the third trimester - but we know its risks. With cranberry supplements, you’re trading a known, manageable risk for an unknown one. For anxiety or sleep, there are non-herbal options: cognitive behavioral therapy, mindfulness, gentle yoga. These have been studied in pregnancy and shown to help without risk. Herbal teas? Unpredictable. Even "calming" herbs like valerian or passionflower have been linked to fetal sedation in animal studies.
What Should You Do?
If you’re pregnant and taking herbal supplements - stop. Not because you’re doing something wrong, but because you deserve better information. Talk to your doctor. Not just about what you’re taking, but why. Did your mom say it’s good for labor? Did a Facebook group recommend it? Did the label say "safe for pregnancy"? That’s not a guarantee. It’s marketing. Ask your provider: "Is there evidence this is safe?" If they say "I’ve never seen a problem," that’s not enough. Ask: "Is there a study?" If they can’t point to one, don’t take it. Keep a list of everything you’re using - even the tea you drink every night. Bring it to every appointment. Don’t assume your provider knows what’s in it. They might not.What’s Changing?
There’s hope. In September 2023, the National Institutes of Health launched a $12.7 million study to track herbal supplement use in pregnancy and its effects on babies. The FDA issued warning letters to three companies in January 2024 for making false safety claims. In Europe, herbal products must be registered and proven safe before sale. In the U.S.? Not even close. That’s why global usage varies so much. In Korea, 58% of pregnant women use traditional herbs. In Scandinavia, it’s 22%. Culture matters. But safety should be universal. The bottom line? We’re flying blind. And you shouldn’t be.Is ginger safe during pregnancy?
Yes, ginger is considered safe for nausea in pregnancy when taken in doses under 1,000 mg per day. Multiple studies and organizations, including the American Academy of Family Physicians and Cleveland Clinic, support its use for morning sickness. It’s one of the few herbal supplements with strong evidence backing its safety and effectiveness. Still, talk to your provider before starting - especially if you’re on blood thinners or have a history of bleeding.
Can I drink chamomile tea while pregnant?
It’s not recommended. While many women drink chamomile tea for sleep or anxiety, studies link it to higher risks of preterm birth, low birth weight, and possible issues with fetal heart development. The American Academy of Family Physicians warns against it. If you want something calming, try decaf black tea or warm lemon water instead. Don’t rely on herbal teas unless your provider confirms they’re safe for you.
Is red raspberry leaf good for labor preparation?
No. Despite popular belief, red raspberry leaf is not proven to make labor easier or shorter. In fact, the American Academy of Family Physicians says it’s "likely unsafe" when used to induce labor, as it can increase the chance of cesarean delivery. It may stimulate contractions, which could lead to premature labor. If you’re taking it in the third trimester, stop - and tell your provider.
Are herbal supplements regulated like medicine?
No. In the U.S., herbal supplements are classified as dietary supplements, not drugs. That means the FDA doesn’t require safety or efficacy testing before they’re sold. They don’t have to prove they work or that they’re safe for pregnancy. Quality varies wildly between brands and batches. Some contain unlisted ingredients, toxins, or incorrect dosages. You can’t trust the label.
What should I do if I already took an herbal supplement while pregnant?
Don’t panic. Most single exposures don’t cause harm. But do tell your provider what you took, when, and how much. They can check for known risks and monitor your pregnancy more closely if needed. Keep a record of everything you’ve used - even if you think it’s harmless. Your provider needs full information to protect you and your baby.
Are there any herbal supplements that are definitely unsafe during pregnancy?
Yes. Avoid pennyroyal, blue cohosh, black cohosh, dong quai, and large amounts of rosemary or sage. These can trigger uterine contractions, increase bleeding risk, or interfere with fetal development. Even "mild" herbs like licorice root can raise blood pressure and affect hormone levels. When in doubt, skip it. There’s no supplement worth the risk.
Comments (4)
Graham Moyer-Stratton
Stop coddling pregnant women like they’re glass statues. If you want to drink chamomile tea, go ahead. But don’t cry when the system doesn’t hold your hand. Natural doesn’t mean safe. Neither does fear.
tom charlton
It is imperative that we recognize the profound responsibility we bear as a society in safeguarding maternal and fetal health. The absence of regulatory oversight for herbal supplements represents not merely a policy gap, but a moral failure. Evidence-based medicine must be prioritized over anecdotal tradition, and healthcare providers must be empowered to guide without judgment.
Jacob Hepworth-wain
Good post. Really breaks it down. Ginger’s the only one I’d feel okay with, and even then, talk to your doc. No shame in asking. Your body’s doing something incredible - treat it like the miracle it is.
Craig Hartel
Love how you highlighted the cultural differences too. In India, we’ve got turmeric, ashwagandha, and shatavari in every kitchen. But just because grandma used it doesn’t mean it’s safe now. Science isn’t the enemy of tradition - it’s the tool to protect it.