If you’re pregnant, chances are you may have heard about red raspberry leaf. I think of RRL as the queen of pregnancy herbs. And for good reason!
For centuries, various cultures have revered red raspberry leaf as a tonic for women's health, especially reproductive health. Native American tribes, as well as traditional European herbalists, recognized its potential for supporting the body through pregnancy and childbirth, particularly, with its ability to tone the uterus and prepare the body for labor.
Today there is scientific research to back up traditional wisdom.
Here are four benefits of RRL for pregnancy:
Uterine Tonic
Red raspberry leaf has long been regarded as a uterine tonic, meaning it supports the health and tone of the uterus. Research suggests that the herb's rich composition of vitamins, minerals, and antioxidants helps strengthen the uterine muscle, promoting efficient contractions (and relaxation) during labor. RRL also carries energetic medicine that feels good for mamas to take.
Nutrient Powerhouse
Pregnancy demands a serious extra dose of nutrients, and red raspberry leaf delivers! It contains vitamins C, E, and some Bs, as well as essential minerals like calcium, iron, and magnesium. These nutrients aid in nourishing the body, supporting optimal fetal development, and maintaining mama’s overall health.
Preparing for Labor
Studies indicate that regular consumption of red raspberry leaf tea in the third trimester may help shorten labor duration, reduce the need for interventions, and decrease the likelihood of post-term pregnancies. These days I hear crunchy mamas talk a lot about eating six dates a day during the final weeks of pregnancy to obtain similar benefits (and if you wanna learn more about that, check out this blog post I wrote here), however there is one big draw back to gorging on dates, and that is a potential massive spike in blood sugar. (Again, learn more about dealing with that in my blog post linked above). RRL, however, does not share this same side effect and I find it much easier to consume regularly.
Postpartum Recovery
The benefits of red raspberry leaf extend beyond pregnancy. After giving birth, the uterus needs to contract back to its pre-pregnancy size and do some serious healing. Red raspberry leaf's toning properties can assist in this process, supporting a quicker recovery and minimizing postpartum bleeding.
How to take it
RRL makes a lovely tea that is delicious hot or cold. Make a cup of tea by adding 1 tbsp of dried herb and steeping with hot water for at least 10 mins. Strain and enjoy.
You can also make an infusion that you prepare the same way and let sit for several hours (the longer it brews, the more potent it becomes).
I generally recommend enjoying one cup a day starting in your second trimester and increasing to two cups a day during the third trimester.
If you’re not a tea drinker, you can also get the benefits by taking the herb in tincture form, or even capsules. You can also get creative in the kitchen and try infusing RRL into homemade syrups, smoothies, or even baked goods.
As a herbalist, however, I recommend drinking it in tea form. There is something special that happens when you take a few minutes to brew a cup of tea or make an infusion… you slow down and send a message to your body (and your baby!) that you are loved and worth caring for. This is one of the most traditional, aromatic, nourishing forms of self-care. Embrace it as part of your new pregnancy ritual!
Where to find it
Ask your local herbalist for dried RRL tea or find it at your local health food store or co-op. RRL is also the main ingredient in my Pregnancy and Postpartum Tea blend. I drank this blend daily during both of my pregnancies and loved it!
Wanna learn more about red raspberry leaf and other herbs that support a healthy pregnancy and postpartum? Download my free Herb Guide for Pregnancy and Postpartum here.
Are you interested in using other herbal products during your pregnancy and beyond? I’m a proud affiliate of WishGarden Herbs! I particularly like their Immune Boost and Sleepy Nights for pregnancy. Check them out here.
PS— while RRL is generally considered safe for most pregnant women to take, please consult your doctor or midwife first. This blog post is not medical advice.