Safe alcohol alternatives for pregnancy and breastfeeding.

 

First things first: Our blends aren't considered safe for pregnancy or breastfeeding. Kava, kanna, blue lotus, rhodiola, schisandra ~ none of them have enough safety data for this population. And when you're growing or feeding a human, "not known" means I personally won't recommend them.

This blog isn't about what we sell. It's about what will serve you when you're navigating nine months (plus however long you breastfeed) without the rituals you might be used to.

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TLDR: Most functional herbs (including ours) lack modern safety data for pregnancy. But women have been using plant medicine safely during pregnancy for thousands of years. Clinical studies are important, but they're not the final authority... you are. This guide covers herbs with both traditional use and modern research, plus the rituals that matter when substances are off the table (pun totally intended).

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The hard part about giving up alcohol during pregnancy isn't just the physical effects. It's the ritual. The signal that the work day is over, the toast at celebrations, the way a drink marks transitions. Which contributes A LOT to creating a feeling, way more than most people might give it credit. 

Growing a human can mean cutting out several rituals you're used to. But, here's the good news when it comes to drinks: you can keep the ritual, you just need different ingredients.

The gap between traditional wisdom and modern medicine

Here's what needs to be said: Women have been using herbs during pregnancy for thousands of years. Indigenous midwives, African traditional healers, Mexican parteras, European wise women, Aboriginal birth workers ~ they've been stewarding plant knowledge through generations.

And most of it has never been studied in clinical trials.

Western medicine treats this as a problem. "No studies means not safe." But that approach erases millennia of lived experience and traditional knowledge. Studies from Ethiopia, Mali, Zimbabwe, and Mexico show that 30-80% of pregnant women use herbal remedies. These aren't reckless choices. These are cultural practices passed down through lineages of women who knew what they were doing.

The truth is more nuanced: some traditional remedies are genuinely helpful, some are neutral, and yes, some carry risks. But the absence of clinical studies doesn't mean something is dangerous ~ it often just means no one has funded the research.

Clinical studies are important, but they are not the final authority. You are.

Your body. Your baby. Your intuition. Your choice about how to work with your healthcare provider, your midwife, your traditional healer, or your own research.

This blog shares what modern research supports AND acknowledges traditional use. What you do with that information is up to you.

Herbs with both traditional use and modern research

These are the plants that have been used for generations AND have clinical data backing their safety.

Ginger ~ the universal nausea remedy

Traditional use: Used across cultures for thousands of years. Chinese medicine, Ayurveda, African traditional medicine, Western herbalism ~ everyone figured out that ginger works for pregnancy nausea.

Modern research: Multiple clinical trials and a large cohort study of 68,522 women confirm it. Ginger is safe and effective for nausea and vomiting in pregnancy. No increase in fetal malformations, stillbirth, or preterm birth.

Dosage: Up to 1 gram per day (about 1/4 teaspoon fresh grated ginger).

How to use: Fresh grated ginger steeped in hot water for 5-10 minutes. Add honey and lemon. Make it a ritual, not just medicine.

Best for: First trimester nausea, morning sickness, digestive discomfort.

Red raspberry leaf ~ the birth preparation tea

Traditional use: European and American midwives have used raspberry leaf for centuries to prepare the uterus for labor. It's considered one of the most important pregnancy herbs in traditional Western herbalism.

Modern research: A placebo-controlled trial of 192 women found raspberry leaf taken from 32 weeks until labor caused no adverse effects. Another study showed decreased forceps delivery rates and fewer interventions.

Important timing: Traditional use recommends third trimester only (after 32 weeks). Earlier use may tone the uterus before it's ready.

How to use: 1-3 cups of red raspberry leaf tea daily in your last 8 weeks of pregnancy. The dose in traditional use is often higher than modern conservative recommendations ~ trust your body and your practitioner.

Best for: Preparing for labor, potentially shortening labor time, toning the uterus.

Rooibos ~ the South African gift

Traditional use: Indigenous Khoisan people of South Africa have used rooibos for generations. It's naturally caffeine-free and considered safe for everyone, including pregnant women.

Modern research: No caffeine, rich in antioxidants, no known contraindications during pregnancy.

How to use: Brew like regular tea. Drink freely throughout pregnancy. The rich, slightly sweet flavor makes it feel indulgent. Serve it in a wine glass over ice with lemon if you want to make it special.

Best for: Daily hydration, replacing caffeinated tea, creating a warm beverage ritual without limits.

Nettle ~ the nutrient powerhouse

Traditional use: Nettle has been used in pregnancy across European and Native American traditions. Midwives consider it one of the best pregnancy tonics ~ rich in iron, calcium, and vitamins.

Modern research: Limited clinical trials, but extensive traditional use and nutritional analysis showing it's mineral-dense and supportive.

How to use: Nettle infusion (strong tea steeped for hours) or nettle tea daily throughout pregnancy. Some midwives recommend it for anemia and general vitality.

Best for: Nutritional support, iron levels, third trimester energy.

Dandelion ~ the gentle detoxifier

Traditional use: Used in Chinese medicine, European herbalism, and Native American traditions as a gentle liver support and diuretic. Often recommended for pregnancy-related water retention.

Modern research: Generally considered safe, though clinical studies are limited. Nutritionally dense, high in vitamins and minerals.

How to use: Dandelion root tea or dandelion leaf tea. Root is more grounding and supports digestion. Leaf is more diuretic and helps with water retention.

Best for: Swelling, water retention, gentle digestive support.

The wine alternative: tart cherry juice

This deserves its own section because it's genuinely satisfying if you're missing wine.

What to get: Organic tart cherry juice that is NOT from concentrate. It must be cold-pressed to maintain the tannins that give it a wine-like quality.

Brand: Lakewood Organics. The tannins create complexity and slight bitterness that mimics red wine. It's the only brand I've found that actually feels like you're drinking something sophisticated, not just juice.

How to serve: Pour 3-4 oz tart cherry juice over ice in a wine glass. Top with 3-4 oz sparkling water. Add a twist of orange peel.

Why it works: The ritual. The glass. The complexity of flavor. Your brain registers this as a transition moment.

Bonus: Tart cherry juice has natural compounds that support sleep and reduce inflammation. Pregnancy-safe and actually functional.

Herbs used traditionally (with less modern data)

These herbs are used safely in traditional practices but lack extensive clinical trials. That doesn't make them dangerous. It makes them understudied.

If you're working with a midwife or traditional healer, you might encounter:

Chamomile: Used across cultures for millennia. Generally considered safe in tea amounts. Some sources caution against high doses, but your evening chamomile tea is not high dose.

Lemon balm: European traditional use for anxiety and sleep. Limited clinical data, but extensive safe use historically.

Oatstraw: Traditional Western herbalism considers this a nervous system tonic for pregnancy. Rich in minerals, calming.

Rose: Used in Middle Eastern, Persian, and Ayurvedic traditions. Rose water, rose tea ~ generally considered safe and used for emotional support during pregnancy.

The key with these herbs: dosage and preparation matter. A cup of chamomile tea is different from chamomile extract capsules. Traditional use involves tea, not concentrated supplements. Context matters.

What to definitely avoid

Some herbs carry documented risks or have traditional use as abortifacients. These are legitimately not safe:

Avoid:

• Pennyroyal (toxic, used historically to induce miscarriage)
• Black cohosh and blue cohosh (can stimulate contractions)
• High doses of sage (anti-lactation properties)
• Licorice in large amounts (research shows it may affect gestation length and fetal development)
• Kava, kanna, blue lotus (our blends ~ insufficient data for pregnancy)

Our products specifically:

• Altared (Kava + Damiana) ~ not pregnancy safe
• Ecstatic (Kanna + Damiana) ~ not pregnancy safe
• Lucid (Blue Lotus) ~ not pregnancy safe
• Long Rhode (Rhodiola + Schisandra) ~ insufficient data, traditional use varies, some moms use

The ritual without the risk

The ritual matters as much as the substance. Maybe more.

The glass matters. Pour your tart cherry juice and sparkling water in a wine glass. Use your favorite coupe for rooibos tea over ice. The vessel signals to your brain that this is special.

The preparation matters. Steep your tea with intention. Muddle fresh mint. Add ice slowly. Garnish with care. Those 2-3 minutes of preparation create the transition you're seeking.

The environment matters. Light a candle. Put on music. Sit somewhere that feels good. Don't stand at the counter scrolling. Create the moment.

Pregnancy-safe drinks that feel special:

• Tart cherry juice (Lakewood) + sparkling water + orange peel in a wine glass
• Rooibos tea (chilled) + sparkling water + fresh lemon over ice
• Fresh grated ginger + lime + honey + sparkling water + mint
• Dandelion root tea + cinnamon + honey (tastes surprisingly indulgent)
• Nettle infusion (chilled) + cucumber + lemon

Working with traditional practitioners

If you want to explore herbs beyond what's listed here, work with someone who knows what they're doing.

Good options:

• A midwife trained in herbal medicine
• A naturopathic doctor specializing in pregnancy
• A traditional healer from your cultural background
• An herbalist with specific training in pregnancy and postpartum

These practitioners understand dosing, preparation, timing, and how herbs interact with your specific body and pregnancy. They're not just googling herbs and hoping for the best.

Traditional medicine works best within its traditional context ~ with guidance, ritual, and relationship to the plants and the practitioner.

When you can come back to functional herbs

If you're breastfeeding and wondering when you can reintroduce functional herbs, it depends on what you're taking and who you ask.

Generally considered safe while breastfeeding:

• Chamomile, ginger, rooibos
• Nettle, dandelion
• Red raspberry leaf (postpartum)

More caution needed:

• Peppermint in large amounts (may reduce milk supply)
• Most adaptogens (limited data, though some traditional practices use them)

Our blends: Most practitioners recommend waiting until you're done nursing for kava, kanna, and blue lotus. But again ~ traditional practices vary. Some cultures use mild psychoactive plants postpartum. Western medicine says no. You get to decide who you trust.

The final word: trust yourself

Western medicine approaches pregnancy with maximum caution. Don't take anything without clinical trials proving it's safe. This protects doctors from liability and protects some babies from harm. It's not a bad approach.

But it's not the only approach.

Traditional medicine has been keeping mothers and babies safe for thousands of years using plants that will never be studied in double-blind placebo-controlled trials. That knowledge is valid. That lineage matters.

You get to choose. You get to work with your midwife, your doctor, your herbalist, your intuition. You get to honor both modern research and ancient wisdom.

Clinical studies are important, but they are not the final authority. You are.

We're not going to sell you our blends and tell you they're pregnancy-safe when we don't have the data. But we're also not going to tell you that the only safe herbs are the ones that have been studied in Western clinical trials.

You're smart. You're capable of doing research, asking questions, and making informed choices about your body and your baby.

When you're done breastfeeding and ready to explore plant medicine again, we'll be here.

in peace + purpose, Yas ☾

PS: We're developing a blend specifically for pregnant and nursing moms. Sign up to receive an email when it drops! → Sign up here