Nettle Tea
Nettle tea is safe during pregnancy and is unusually nutritious for an herbal tea — it is a good source of iron, calcium, magnesium, and folate.
Nettle tea — made from dried stinging nettle leaves (Urtica dioica) — is one of the most nutritious herbal teas you can drink during pregnancy. Unlike most herbal teas which are primarily flavour and hydration, nettle tea contains meaningful amounts of iron, calcium, magnesium, potassium, and folate, making it genuinely beneficial rather than just benign. Iron is particularly important during pregnancy as demand increases significantly to support the growing baby and increased blood volume, and nettle is one of the better plant-based sources. Nettle tea is naturally caffeine-free and has a mild, earthy, slightly grassy flavour. It is widely used by midwives and in traditional herbalism as a supportive pregnancy tea, particularly in the second and third trimesters. It is safe to drink regularly — one to three cups per day is a common recommendation. Note that drinking nettle tea with a source of vitamin C (such as a squeeze of lemon) improves iron absorption. Fresh nettles can also be cooked and eaten as a nutritious leafy green.
What to be aware of
- Nettle tea is safe throughout pregnancy — one to three cups per day is commonly suggested.
- Add a squeeze of lemon to improve iron absorption from the tea.
- Buy from reputable sources — look for food-grade dried nettle leaf rather than unspecified herbal blends.
- Cooking or drying nettles completely removes the sting — only the raw fresh plant causes skin irritation.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/