Nourishing Pregnancy Tea Blend Recipe

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This nourishing pregnancy tea blend is a simple way to create a calming ritual before baby comes. Made with mineral-rich herbs: nettle, oatstraw, red raspberry leaf, and alfalfa, it’s both grounding and nourishing.

A mason jar of blended pregnancy tea blend and a woman in the background holding her belly with a hand with rings.

As I write this, I am entering my second trimester of pregnancy! This is often when nourishing herbal blends like this begin to be recommended to expectant mothers.

Along with red raspberry leaf tea, blends like this have a long history of traditional use during pregnancy and are valued for their gentle, mineral-rich herbs.

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Pregnancy Tea Blend Ingredients
About Using Herbs During Pregnancy
Pregnancy Tea Blend Ratio
Instructions
Storage
Learn More About Herbs During Pregnancy
FAQ
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Pregnancy Tea Blend Ingredients

Often called NORA tea (based on the first letters of the core ingredients), this nourishing herbal blend combines nettle, oatstraw, red raspberry leaf, and alfalfa. For high-quality dried herbs, my favorite source is Mountain Rose Herbs.

The ingredients of the pregnancy tea recipe laid out neatly on a blue table next to wooden spoon and large bowl.

Nettle leaf - A mineral-rich herb valued for its naturally occurring vitamins A, C, and K along with minerals like calcium, potassium, and iron.
Oatstraw - Calming and high in both calcium and magnesium.
Red Raspberry Leaf - The classic women’s herb, traditionally included in pregnancy tea blends to support uterine health. Its slightly tannic flavor is often compared to a mild black tea. High in iron.
Alfalfa Leaf - A nutrient-dense herb containing vitamins A, D, E, and K.

Optional Ingredients

These are some examples of flavor boosters! They may offer additional benefits as well.

Mint - peppermint, spearmint, etc. Avoid wintergreen.
Rose Petals
Rose Hips

About Using Herbs During Pregnancy

While these herbs have a long history of traditional use during pregnancy, every pregnancy is different. It is a smart idea to check with your healthcare provider, obstetrician or midwife before introducing any herbs to your daily routine.

For additional reading, this article by the American Pregnancy Association discusses the use and safety of several common herbs during pregnancy.

Take time to educate yourself, consult trusted healthcare providers and resources, and make informed decisions.

Pregnancy Tea Blend Ratio

Nettle leaf - 2 parts
Red Raspberry Leaf - 2 parts
Oatstraw - 1 part
Alfalfa - 1 part

Example Batch for Quart Jar

This will make 3 cups of dried blend or 48 8-oz cups of brewed tea. I typically brew ¼ cup of the dried blend at a time.

1 cup nettle leaf
1 cup red raspberry leaf
½ cup oatstraw
½ cup alfalfa
optional: 1-2 tablespoon dried mint, rose hips or petals, etc

Instructions

To Make A Batch (Dry Herb Blend)

Simply measure out ingredients and blend! I like to make enough to fit a quart jar (note: a quart is 4 cups) of this dry blend at a time.

Blended ingredients for herbal tea in a ceramic bowl.

Step 1: Use a large bowl and measure out each herb. Break up any clumps with your hands. The red raspberry leaf seems to like to clump the most.

Optionally add other safe herbs to flavor.

Step 2: Transfer to a jar and label. This is your bulk tea blend.

Prefer a pre-made option?

Nora Tea for Pregnancy by Mama Bear Supply Co. is an excellent alternative if you'd like to try this blend before going all in on the ingredients.

Brewing Options

A clear mug of pregnancy tea being steeped with a reusable tea bag next to herb blend and terracotta pot in background.

A jar with a rumble jar filled with pregnancy tea blend ingredients preparing for overnight infusion.

Standard Tea Infusion

To make one cup, add 1 tablespoon of tea blend to a tea ball or reusable tea bag and pour over boiling water. Steep for 10–15 minutes, then strain and enjoy. You may also flavor to taste with a touch of honey or lemon juice.

For Nourishing Overnight Infusion

In the evening (or anytime where you can let it steep and cool completely), measure out enough tea blend for either a quart (¼ cup dried blend) or half-gallon (½ cup dried blend) mason jars. Pour boiling water over the herbs and leave to steep overnight.

The next day, strain and refrigerate. Drink either hot or cold throughout the day.

I especially love using my rumbler jar infuser for this process because it makes both steeping and straining incredibly easy. You can also strain the tea through a double layer of cheesecloth or a slightly damp flour sack towel set over a fine mesh strainer.

Storage

Store the dried tea blend in a labeled mason jar or other airtight container away from heat and direct sunlight. Use within a year.

For the brewed herbal infusion, refrigerate and enjoy within about one week before making a fresh batch.

A labeled mason jar of Nora tea blend with mixing bowls in background.

Learn More About Herbs During Pregnancy

If you're interested in learning more about traditional herbs during pregnancy, one resource I've found helpful is The Natural Pregnancy Book by Aviva Jill Romm. The book includes up-to-date information about herbs during pregnancy along with guidance on nutrition, birth preparation, and holistic pregnancy support.

Another great resource is the Herbarium from The Herbal Academy, which includes an Herbal Support for Pregnancy Intensive and additional educational materials on pregnancy and herbalism.

FAQ

What does the tea taste like?

This blend has a mild herbal flavor with slightly earthy and grassy notes. If desired, add mint, rose hips, or rose petals to the blend, or flavor the brewed tea with honey or lemon juice to taste.

When do you start drinking this?

This is a great question for your healthcare provider or midwife, as every pregnancy is different. Many people begin drinking pregnancy tea blends during the second trimester.

How much do you drink?

The amount varies depending on individual preferences and recommendations from your healthcare provider or midwife. Some people enjoy a daily cup in the second trimester, increasing to two cups in the third trimester.

What is NORA tea?

Nora tea is an acronym for the blend of Nettles, Oatstraw, Red Raspberry Leaf, and Alfalfa. It is commonly enjoyed during the second and third trimesters of pregnancy.

Is this pregnancy tea blend caffeine-free?

Yes. This blend contains only caffeine-free herbs, making it a great choice to enjoy any time of day.

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Pregnancy Tea Blend

Yield: 3 cups dry tea blend

Prep Time: 10 minutes

Total Time: 10 minutes

This nourishing pregnancy teablend is a simple way to create a calming ritual before baby comes. Made with mineral-rich herbs: nettle, oatstraw, red raspberry leaf, and alfalfa, it’s both grounding and deeply nourishing.

Ingredients

1 cup dried nettle leaf
1 cup dried red raspberry leaf
½ cup dried oatstraw
½ cup dried alfalfa leaf
Optional: 1-2 tablespoon dried mint, rose hips, or rose petals

Instructions

In a large bowl, combine the nettle leaf, red raspberry leaf, oatstraw, and alfalfa.
Mix well, breaking up any clumps of herbs with your hands.
Transfer the blend to a labeled quart-sized mason jar or other airtight container.
To make a standard cup of tea, steep 1 tablespoon of the blend in 8–12 ounces of boiling water for 10–15 minutes.
For a nourishing overnight infusion, combine ¼ cup of the blend with 1 quart of boiling water. Cover and steep for 6–8 hours or overnight, then strain and refrigerate.