Herbs & Supplements During Pregnancy: What's Safe, What to Avoid, and What to Ask Your Provider
Pregnancy changes almost everything—including the way you think about what you put into your body.
A cup of herbal tea that once seemed harmless suddenly raises questions. A supplement you've taken for years now comes with a warning to "ask your healthcare provider before use." Friends, social media influencers, and online forums all seem to have different opinions about what's safe.
It can quickly become overwhelming.
At Intercessory Birth, I believe expecting families deserve clear, evidence-based information—not fear, not myths, and not conflicting advice. My goal isn't to tell you what decisions to make. Instead, it's to help you understand what current research tells us so you can have informed conversations with your healthcare provider and make choices that feel right for your pregnancy.
One of the biggest misconceptions I hear is:
"If it's natural, it must be safe."
While that idea sounds reassuring, it isn't always true.
Many herbs and supplements contain powerful compounds that affect the body in significant ways. Some influence hormones. Others can affect blood pressure, blood sugar, blood clotting, or even the way medications work. Some cross the placenta and reach your developing baby.
That doesn't mean herbal products are dangerous—but it does mean they deserve the same thoughtful consideration as prescription and over-the-counter medications.
Why Pregnancy Changes the Conversation
During pregnancy, your body undergoes remarkable changes to support your growing baby. At the same time, your baby's organs, nervous system, and other vital structures are developing.
Many substances you consume—including certain medications, alcohol, nicotine, caffeine, and some herbal compounds—can cross the placenta.
The placenta does an incredible job supporting your baby's growth, but it isn't a perfect filter. That's why healthcare providers carefully weigh the potential benefits and risks of anything taken during pregnancy.
This is also why you'll often hear the phrase:
"There isn't enough research to know whether it's safe."
While that answer can feel frustrating, it doesn't necessarily mean a product is known to be harmful. More often, it means researchers don't yet have enough high-quality human studies to confidently say it's safe.
Why Don't We Have Better Answers?
Many parents wonder why there isn't clearer guidance about herbs and supplements during pregnancy.
The answer comes down to ethics.
Researchers cannot intentionally expose pregnant women and their babies to substances that may carry unknown risks simply to see what happens. Because of this, much of what we know comes from:
Animal studies
Laboratory research
Observational studies
Pregnancy registries
Case reports
Research conducted after products have already been widely used
These sources provide valuable information, but they don't always give us definitive answers.
As a result, healthcare providers often recommend avoiding supplements that haven't been adequately studied—especially when there isn't a clear medical benefit.
Are Herbal Supplements Regulated?
Many people are surprised to learn that herbal supplements are regulated differently than prescription medications.
In the United States, most herbal products are classified as dietary supplements under the Dietary Supplement Health and Education Act (DSHEA). Unlike prescription medications, manufacturers do not have to prove that a supplement is safe or effective before it reaches store shelves.
Instead, companies are responsible for ensuring the safety and labeling of their own products. The U.S. Food and Drug Administration (FDA) can take action if a product is found to be unsafe or improperly labeled after it is already being sold.
Studies evaluating dietary supplements have found that some products may contain:
More of the active ingredient than listed on the label
Less of the active ingredient than listed
Ingredients not listed on the label
Contaminants such as heavy metals or pesticides in some products
Variability from one batch to another
This doesn't mean all supplements are poor quality. Many reputable manufacturers follow strict quality standards and voluntarily participate in third-party testing. However, it does highlight why it's important to purchase supplements from trusted companies and discuss them with your healthcare provider during pregnancy.
A Quick Guide to Common Herbs and Supplements During Pregnancy
The table below provides a general overview of some commonly used herbs and supplements. Keep in mind that every pregnancy is unique, and this information should never replace personalized medical advice.
Herb or Supplement
General Guidance During Pregnancy
Melatonin Not routinely recommended due to limited human safety data.
Valerian Root Generally avoided because of insufficient pregnancy safety data.
Ashwagandha Usually not recommended during pregnancy because of concerns from animal studies and limited human data.
Chamomile Small amounts in tea are generally considered acceptable by many providers, but concentrated supplements
should be discussed with your healthcare provider.
Magnesium Often appropriate when medically indicated, but dosing should be individualized.
Ginger One of the best-studied natural options for nausea when used in recommended amounts.
Raspberry Leaf Tea Commonly reserved for later pregnancy and should be discussed with your provider.
Evening Primrose Oil Research is mixed, and routine use is not universally recommended.
Elderberry Human pregnancy safety data are limited.
Turmeric Culinary use is generally considered acceptable; high-dose supplements are not recommended without medical
guidance.
Over the coming months, I'll be publishing in-depth articles on each of these topics so you can better understand the research, the recommendations, and the questions to discuss with your healthcare provider before taking any supplement.
How to Evaluate Herbs and Supplements During Pregnancy
Walk through any pharmacy or health food store, and you'll find shelves filled with products claiming to boost immunity, improve sleep, reduce stress, increase energy, or prepare your body for labor. Many of these products are marketed as "natural," "gentle," or "doctor recommended."
But how do you know whether they're actually safe during pregnancy?
The truth is that marketing claims and scientific evidence aren't always the same thing.
Before taking any herb or supplement, ask yourself these five questions.
1. Why Am I Considering This Supplement?
Start by identifying your goal.
Are you hoping to:
Sleep better?
Ease nausea?
Reduce anxiety?
Increase your energy?
Prepare your body for labor?
Strengthen your immune system?
Sometimes the symptom you're trying to treat has a well-studied, pregnancy-safe solution. Other times, it may be a sign of an underlying condition that deserves medical attention.
For example:
Persistent fatigue may be caused by iron deficiency.
Trouble sleeping could be related to heartburn, restless legs syndrome, anxiety, or sleep apnea.
Frequent headaches may be associated with dehydration, elevated blood pressure, or vision changes.
Treating the root cause is often more effective—and safer—than reaching for a supplement.
2. What Does the Research Actually Say?
When researching a supplement, it's important to distinguish between personal experiences and scientific evidence.
A product may have thousands of glowing online reviews and still lack reliable research showing it's safe during pregnancy.
Likewise, one person's positive experience doesn't necessarily mean the same product is safe or effective for everyone.
Look for information from trusted organizations such as:
American College of Obstetricians and Gynecologists (ACOG)
Society for Maternal-Fetal Medicine (SMFM)
National Institutes of Health (NIH)
National Center for Complementary and Integrative Health (NCCIH)
MotherToBaby
The American Academy of Pediatrics (AAP)
These organizations evaluate the quality of available evidence rather than relying on anecdotal reports.
3. Has It Been Studied in Pregnancy?
This is one of the most important questions you can ask.
Many supplements have been studied extensively in the general population—but not in pregnant women.
That's because conducting research during pregnancy involves important ethical considerations.
As a result, healthcare providers often recommend avoiding products that haven't been adequately studied unless there's a clear medical benefit.
You'll notice this theme throughout the Intercessory Birth Pregnancy Resource Library.
Sometimes you'll read:
"There isn't enough evidence to recommend routine use."
That statement doesn't necessarily mean a supplement is dangerous. It simply means researchers don't yet have enough information to confidently say it's safe.
4. Could It Interact With My Medications?
Herbal products are biologically active.
Some can:
Increase or decrease blood pressure.
Affect blood sugar levels.
Interfere with blood clotting.
Change how prescription medications are absorbed or metabolized.
Increase drowsiness when combined with other medications.
Even if a supplement seems harmless, it's important to let every member of your healthcare team know what you're taking—including teas, powders, gummies, tinctures, and over-the-counter products.
5. Is There a Simpler or Better-Studied Option?
One of the questions I encourage families to ask is:
"Is there another way to address this concern?"
Sometimes lifestyle changes, nutrition, physical therapy, counseling, or other evidence-based treatments offer a safer solution than adding another supplement.
For example:
If you're struggling with sleep, your provider may recommend improving sleep hygiene, evaluating for restless legs syndrome, or treating reflux before considering a sleep aid.
If you're experiencing anxiety, counseling, mindfulness practices, or other therapies may provide meaningful relief.
If nausea is the problem, there are well-studied treatments with more pregnancy safety data than many herbal products.
Every situation is unique, but it's worth exploring all of your options before starting a new supplement.
Common Myths About Herbs and Supplements During Pregnancy
Unfortunately, misinformation spreads quickly online.
Let's look at a few common myths.
Myth #1: "Natural Means Safe."
This is probably the biggest misconception.
Many prescription medications are derived from plants.
Likewise, many poisonous substances occur naturally.
A product's origin doesn't determine whether it's safe.
The important question isn't whether it's natural.
It's whether it's been shown to be safe and effective for pregnant women.
Myth #2: "If My Friend Took It, It Must Be Fine."
Every pregnancy is different.
One person's experience—even a positive one—doesn't tell us whether a supplement is safe for everyone.
Healthcare recommendations are based on research involving many people, not isolated experiences.
Myth #3: "If It's Sold in Stores, It Must Be Approved."
Many people assume that products sold in pharmacies have been tested and approved by the FDA before reaching store shelves.
In reality, dietary supplements are regulated differently than prescription medications.
Manufacturers are responsible for ensuring their products are safe and accurately labeled, but they generally do not need FDA approval before marketing them.
Myth #4: "More Is Better."
When it comes to supplements, more isn't always better.
Higher doses don't necessarily provide greater benefits—and in some cases, they may increase the risk of side effects or complications.
Always follow the guidance of your healthcare provider rather than assuming that taking extra will produce better results.
Questions to Ask Your Healthcare Provider
Before starting any herbal supplement during pregnancy, consider asking:
Why do you recommend—or not recommend—this supplement?
Is there good research supporting its use during pregnancy?
Could it interact with my medications or medical conditions?
Are there safer alternatives?
What dose would be appropriate if it's recommended?
How long should I take it?
What side effects should I watch for?
Open communication with your healthcare team helps ensure that every decision supports both your health and your baby's well-being.
Red Flags When Reading Health Information Online
Not every website has your best interests in mind.
Be cautious of articles or advertisements that:
Promise quick or guaranteed results.
Claim a product is "100% safe."
Suggest healthcare providers are hiding information.
Rely only on testimonials instead of scientific research.
Sell a product while presenting one-sided information.
Fail to cite reputable medical sources.
Reliable health information should acknowledge uncertainty when it exists, explain both benefits and risks, and encourage readers to discuss concerns with their healthcare provider.
When Should You Call Your Healthcare Provider?
Many common pregnancy symptoms—such as trouble sleeping, nausea, headaches, and fatigue—can tempt us to search for a quick solution. While herbs and supplements may seem like an easy answer, some symptoms should never be treated without first speaking with your healthcare provider.
Contact your provider if you experience:
Severe or persistent nausea and vomiting that prevents you from keeping food or fluids down
A severe headache that doesn't improve with rest, hydration, or provider-recommended treatment
Vision changes, dizziness, or swelling of the face or hands
Vaginal bleeding or leaking of fluid
Fever of 100.4°F (38°C) or higher
Persistent abdominal pain or painful contractions before term
Noticeably decreased fetal movement (after your provider has instructed you on fetal movement awareness)
Ongoing anxiety, panic attacks, depression, or thoughts of harming yourself
These symptoms may require medical evaluation and shouldn't be managed solely with over-the-counter products or herbal remedies.
Frequently Asked Questions
Can I take herbal supplements while pregnant?
Not all herbal supplements have been studied well enough during pregnancy to know whether they're safe. Some herbs appear to be low risk in certain forms or amounts, while others are generally discouraged because of limited research or known concerns. Always discuss any supplement with your healthcare provider before taking it.
Are herbal teas different from herbal supplements?
Yes.
Many herbal teas contain much smaller amounts of an herb than concentrated capsules, extracts, or tinctures. However, "tea" doesn't automatically mean "safe." Some herbal teas contain ingredients that may not be recommended during pregnancy, especially when consumed frequently or in large amounts.
Always read ingredient labels carefully, especially with blended teas.
Is it okay to continue supplements I was taking before I became pregnant?
Not necessarily.
Some supplements are appropriate to continue, while others should be stopped or adjusted during pregnancy. Even if you've taken a product safely for years, pregnancy changes the way your body processes many substances.
Your prenatal care provider can help determine what's appropriate for your individual situation.
What supplements are generally recommended during pregnancy?
Your healthcare provider may recommend certain supplements based on your health history and nutritional needs. Common examples include:
Prenatal vitamins
Folic acid
Iron (when indicated)
Vitamin D (if deficient)
Calcium (when dietary intake is inadequate)
DHA (for some individuals)
These recommendations vary from person to person. Never assume that because a supplement is commonly recommended, it's appropriate for everyone.
How can I tell if a supplement is high quality?
While no supplement can be guaranteed to be perfect, choosing products that have undergone independent third-party testing can provide additional confidence in their quality.
Some organizations that verify supplement quality include:
USP (United States Pharmacopeia)
NSF International
ConsumerLab (subscription-based)
These organizations evaluate factors such as ingredient accuracy, purity, and manufacturing standards.
Why do healthcare providers seem so cautious about herbs?
Healthcare providers aren't trying to prevent you from using natural products.
Their recommendations reflect the fact that many herbs simply haven't been studied well enough during pregnancy to confidently determine their safety.
When good research is lacking, the safest approach is often to avoid unnecessary supplements unless there's a clear medical reason to use them.
Key Takeaways
Pregnancy is filled with decisions, and it's completely understandable to want the safest options for yourself and your baby.
As you consider herbs and supplements, remember these important points:
Natural doesn't always mean safe.
Limited research doesn't automatically mean something is dangerous—but it does mean we should be thoughtful.
Dietary supplements are regulated differently than prescription medications.
Always tell your healthcare provider about every supplement, tea, vitamin, or herbal product you're taking.
When possible, choose evidence-based treatments with established safety data during pregnancy.
Explore Individual Supplement Guides
Looking for information about a specific herb or supplement?
Explore these detailed guides:
Is Melatonin Safe During Pregnancy?
Ashwagandha and Pregnancy: Is It Safe?
Can You Drink Chamomile Tea While Pregnant?
Is Magnesium Safe During Pregnancy?
Raspberry Leaf Tea During Pregnancy
Evening Primrose Oil Before Labor
Elderberry During Pregnancy
Turmeric During Pregnancy
Herbs to Avoid During Pregnancy
(As your Pregnancy Resource Library grows, each title can be linked directly to its corresponding article.)
The Bottom Line
Pregnancy often inspires us to make the healthiest choices possible—for ourselves and for our babies. That's a wonderful instinct. But with so much information available online, it can be difficult to separate evidence from opinion.
Herbs and dietary supplements aren't automatically safe simply because they're sold over the counter or labeled as "natural." At the same time, not every product is harmful. The challenge is that for many herbs, we simply don't have enough high-quality research to answer every question with certainty.
That's why the best decisions are made through a combination of evidence, personalized medical guidance, and thoughtful conversations with your healthcare provider.
At Intercessory Birth, my goal is to provide clear, balanced, evidence-based education that empowers you to ask informed questions and make confident decisions throughout your pregnancy. You deserve information that's honest, compassionate, and grounded in research—not fear.
Whether you're exploring herbal remedies, preparing for labor, planning a VBAC, or simply trying to understand the many changes pregnancy brings, I hope this resource helps you feel supported every step of the way.
Medical Disclaimer
The information in this article is intended for educational purposes only and should not be considered medical advice. It is not a substitute for individualized care from your obstetrician, midwife, family physician, or other qualified healthcare provider. Always consult your healthcare provider before starting, stopping, or changing any medication, vitamin, herbal supplement, or treatment during pregnancy.
References
American College of Obstetricians and Gynecologists. (2023). Nutrition During Pregnancy. https://www.acog.org
American College of Obstetricians and Gynecologists. (2023). Sleep Health and Disorders. https://www.acog.org
National Center for Complementary and Integrative Health. (2024). Herbs at a Glance. https://www.nccih.nih.gov
National Center for Complementary and Integrative Health. (2024). Using Dietary Supplements Wisely. https://www.nccih.nih.gov
National Institutes of Health Office of Dietary Supplements. (2024). Dietary Supplements: What You Need to Know. https://ods.od.nih.gov
National Institutes of Health Office of Dietary Supplements. (2024). Dietary Supplements During Pregnancy. https://ods.od.nih.gov
U.S. Food and Drug Administration. (2024). Dietary Supplements. https://www.fda.gov/food/dietary-supplements
MotherToBaby. (2024). Fact Sheets. https://mothertobaby.org
Society for Maternal-Fetal Medicine. (2023). Patient Education Resources. https://www.smfm.org
