Nourishing Pregnancy from the Inside Out: The Benefits of Prenatal Herbal Tea
by Elizabeth Shelhart (CMT, RYT, Birth Doula)
Pregnancy is a time of profound physical and emotional growth and leaning on the wisdom of herbal medicine during this time can be supportive on many levels. As an herbalist, yoga teacher, bodyworker specializing in prenatal and postpartum care, and birth doula, I know that simple, daily rituals can be some of the most powerful forms of support. One of my favorite rituals to recommend during pregnancy is drinking a nourishing prenatal herbal tea.
The organic loose-leaf caffeine free prenatal tea I blend is designed to gently support all stages of pregnancy. The herbs offer nervous system and uterine nourishment which can lead to shorter labors and a more straightforward recovery. Each herb is chosen intentionally, drawing on traditional herbal wisdom and years of hands-on experience supporting birthing people.
Nettles are the backbone of this blend. Deeply nutritive and mineral-rich, nettles provide calcium, magnesium, Vitamins A, C, and K, iron, and trace minerals that support blood volume, bone health, and overall vitality during pregnancy. Many people find nettles especially helpful for maintaining energy levels and supporting healthy iron intake in a gentle, highly absorbable form.
Red raspberry leaf is well known as a uterine tonic. Traditionally used throughout pregnancy, it is believed to help tone and strengthen the uterine muscles, decrease nausea, and increase milk supply while also supporting the ligaments of the pelvis. This herb has a long history of use among midwives and herbalists as a nourishing ally for the growing uterus.
Alfalfa adds another layer of mineral support especially Vitamin K. This is particularly helpful as labor approaches since Vitamin K is vital for proper blood clotting. Rich in antioxidants and phytonutrients, alfalfa has traditionally been used to fortify the blood, making it a wonderful addition during a time when nutritional needs increase.
Milky oat tops bring gentle nervous system support to the blend. Pregnancy can be both joyful and overwhelming, and milky oats are traditionally used to soothe frayed nerves, promote calm, and support emotional resilience. This herb reminds us that caring for the nervous system is just as important as physical nourishment.
Rose buds offer heart-centered support. Beyond their delicate floral flavor, roses have traditionally been used to uplift the mood and gently support circulation. They bring a sense of softness and emotional balance which can be deeply comforting during pregnancy.
Mint ties the blend together with its refreshing taste and digestive support. It can help ease occasional nausea, bloating, and digestive discomfort making the tea both enjoyable and easy to drink daily.
Drinking prenatal tea is more than just hydration—it’s an act of self-care and an important addition to a balanced diet. Preparing a warm cup invites a pause, a breath, and a moment of connection with your changing body and growing baby. This blend is meant to be supportive, nourishing, and grounding throughout pregnancy.
As with all herbal support, listen to your body and work with a trusted care provider if you have questions. If you purchase my tea, please see the brewing and dosage directions on the label. It’s generally recommended to drink a mild steep of prenatal tea a few times a week during the first trimester and increase the strength and frequency of the tea during the 2nd and 3rd trimesters.
Elizabeth Shelhart teaches Gentle Prenatal Yoga on Monday evenings at 6:45 PM. This nurturing class is designed to support the changing pregnant body through mindful movement, breath awareness, and deep relaxation, helping students feel more comfortable, connected, and confident throughout pregnancy. She also facilitates the Empowered Partner Birth Workshop throughout the year on March 21, August 8, and December 5. This interactive workshop is designed for expecting parents and their partners, offering practical tools, education, and hands-on techniques to build confidence, strengthen communication, and prepare together for a supported and empowered birth experience.
About Elizabeth:
Elizabeth's yoga journey began when she was a teenager and stemmed from years of dancing, surfing, and running. She was fortunate to spend 6 months studying classical yoga in India in her twenties and dove into the practice of Vipassana meditation at this time as well. She completed a 200 hour Dharma Yoga Teacher Training in 2001and began teaching shortly after. Weaving the contemplative practices of her Buddhist background into her yoga classes is a unique offering that Elizabeth is continually deepening. Since her initial teacher training she has studied yoga therapy, yin, restorative, and prenatal yoga as well as completing her 500 hour certification through Spirit Rock's Meditation and Yoga Mindfulness Training in 2015. Her 18 years as a bodyworker also informs her teaching and personal practice along with her work with women as a birth doula and educator. www.eshelhart.com
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