If you’re pregnant, you may have heard about red raspberry leaf tea and wondered whether it’s safe or helpful. This herbal tea has been used by some expecting parents for generations and is often discussed in conversations about pregnancy comfort and labor preparation.

In this guide, we’ll share 10 different ways people enjoy red raspberry leaf tea during pregnancy, along with important safety considerations and when to use caution. As with any herbal product, it’s important to understand how and when it may be appropriate for you.

Why Red Raspberry Leaf Tea During Pregnancy?

Red raspberry leaf tea has been traditionally used by some pregnant individuals, particularly during the second and third trimesters of pregnancy. Anecdotal reports suggest it may help with nausea and vomiting during early pregnancy, though scientific evidence is limited.¹ Many people also enjoy its mild flavor, which pairs well with both sweet and savory foods. When consumed without a meal, it can provide warmth without adding calories.⁷

Why do some people choose to drink red raspberry leaf tea as pregnancy progresses? Some studies suggest it may support uterine tone, which could influence labor, though more research is needed.¹ While these findings are promising, results vary, and red raspberry leaf tea should not be viewed as a guaranteed way to ease labor.

If you keep up your red raspberry leaf tea regimen throughout pregnancy, you may also spend less time in the delivery room. One study of 108 women found that those who drank the brew during the final trimester of pregnancy spent less time in the initial labor stages than those who did not.³ A repeat experiment showed that it shortened the second stage by approximately 10 minutes.¹ While this difference may seem small, some people find that even modest changes to labor duration can feel meaningful during birth.

Red raspberry leaf tea contains antioxidants and plant compounds that support general health.² However, it should not be relied on for immune protection or illness prevention during pregnancy. Maintaining a balanced diet and following guidance from your healthcare provider remain the most important ways to support your health.

What to Know About Using Red Raspberry Leaf Tea During Pregnancy

Herbal supplements are unregulated in the U.S. While a box of tea looks innocuous on store shelves, anything that can affect your physiology can have potential adverse effects. It may also interfere with other prescription medications you take, so check with your OB-GYN or midwife before use.

Too much of anything can lead to harm, and drinking red raspberry leaf tea in moderation is wise. One cup a day should produce the desired benefits without putting you in danger.¹ However, use it with caution or avoid it during your first trimester, as drinking red raspberry leaf tea may increase your chance of miscarriage.¹

This brew has a diuretic effect, making you shed excess water.¹⁰ While this property will delight your puffy ankles, consider moderating your consumption if you already race to the bathroom multiple times daily. Likewise, it can have a mild laxative effect — please don’t overindulge before that strategy meeting!¹¹

Always talk with your healthcare provider before adding herbal teas to your routine during pregnancy.

Ways to Enjoy Red Raspberry Leaf Tea During Pregnancy

How can you enjoy red raspberry leaf tea during pregnancy? Here are 10 simple ways people choose to incorporate it:

1. Enjoy a Cup of Tea Alone

Who doesn’t love a hot cup of tea at the end of the day? Why not make this brew part of your evening wind-down routine? Find a quality organic blend — you won’t risk contaminating your baby with questionable pesticides or genetically modified organisms (GMOs).4 If you like more sweetness, add a splash of coconut milk or honey. The healthy fats contained in coconut milk can help keep you fuller and prevent you from waking up craving a midnight snack.⁸

2. Pair It With Cake

Red raspberry leaf tea has a natural sweetness, making it the ideal pairing with desserts. If you went into your pregnancy with a few extra pounds and your OB-GYN advised you to watch your weight, you can still enjoy treats by making wise substitutions. For example, applesauce can often be used as a substitute for oil in many homemade baked goods.⁵ Up your nutrient intake instead of consuming empty calories by opting for whole-grain flour over the refined white stuff.

3. Try It With Ice Cream

Many people enjoy pairing red raspberry leaf tea with ice cream for a fun contrast between warm and cold flavors. The contrast between hot tea and cold treats can be especially satisfying. It can also alert you if your teeth are becoming sensitive — pregnant women should see their dentist regularly.

4. Add a Touch of Mint

If you experience nausea, mint may help alleviate that unsettled stomach.⁹ You can add a few sprigs to your finished cup or toss some dried herbs in with your blend. A teapot with an infuser for loose-leaf tea allows you to create customized healing brews.

Related: Ways To Relieve Morning Sickness

5. Ice It Up and Make It Sparkle

You don’t have to serve hot tea all the time. If you have a warm and sunny day, you can make tea and ice it. Otherwise, you can chill the brew in your refrigerator. Do you have a SodaStream for carbonating water? You may also use it for iced tea, as the bubbles might help tame nausea.

6. Bake It in a Cake

Did you know you can infuse baked goods with tea? If you buy a loose-leaf blend, you can add some leaves directly to your cake mixture. You can also use it to color the frosting on your cake.

7. Make a Healthy Float

Who said you had to keep the ice cream separate from the tea? Why not make red raspberry “soda” using the iced tea process above? Then, add a dollop of your favorite French vanilla. It’s dessert in a glass!

8. Add Ice Cubes to Other Beverages

You can make ice cubes out of nearly any liquid — why not red raspberry leaf tea? The brew adds a unique hint of flavor to your cup of cola or makes a plain glass of water extraordinary. Once you try it, you might start experimenting with other ways to add a twist to your everyday beverages.

9. Soak Your Swollen Feet

Many herbalists believe you can absorb some of the beneficial properties of tea through your skin. Why not try it the next time your ankles swell during pregnancy? Fill a small basin with the warm brew and let them soak.

Related: Ways To Reduce Swollen Feet During Pregnancy

10. Or Soak Your Entire Body

If you haven’t tried taking a therapeutic tea bath yet, you are missing out on one of life’s most affordable luxuries.⁶ Make like a celebrity and fill your tub with a bit of the brew and maybe some flower petals.

Red raspberry leaf tea is one option some pregnant people choose to explore during pregnancy. If you’re considering it, understanding how to enjoy it safely and when to use caution can help you make informed decisions that feel right for you.