Last Updated on June 1, 2025 by Nico
Nora tea is a nutrient-dense herbal tea blend that is made by combining nettles, oat straw, red raspberry leaf, and alfalfa. The tea is recommended for pregnant women by midwives to support the body during pregnancy and in the postpartum period.
‘Nora’ stands for nettles, oat straw, red raspberry leaf, and alfalfa. The plants are combined in equal parts to create a tea rich in vitamins, antioxidants, and fiber.
Benefits of nora pregnancy tea
Nettles (scientifically know as urtica dioica) – Nettles are rich in vitamins and minerals, including vitamin C, vitamin K, and calcium. They are a good source of digestible plant iron and are known to support overall health, including supporting the immune system, improving digestion, and potentially reducing blood pressure. During pregnancy, nettles may help alleviate symptoms of morning sickness, reduce water retention, and provide essential nutrients for both the mother and the developing baby.
Oat straw (scientifically known as avena sativa) – Oat straw is the stem of the oat plant and is rich in nutrients such as calcium, magnesium, and B vitamins. It is often used to help alleviate menstrual cramps, regulate the nervous system, reduce stress, and promote healthy sleep patterns. During pregnancy, oat straw may help support the mother’s overall well-being.
Red raspberry leaf (scientifically known as rubus idaeus) – Red raspberry leaf tea is commonly used during pregnancy to strengthen the uterus and prepare it for labour. It is believed to tone the muscles of the pelvic region, potentially easing labor pains and reducing the risk of complications during childbirth. Red raspberry leaf is also rich in vitamins and minerals, including vitamin C, vitamin E, and iron, which are beneficial for both the mother and the baby.
Alfalfa (scientifically known as medicago sativa) – Alfalfa is a nutrient-rich herb that contains vitamins A, C, E, and K, as well as minerals such as calcium, magnesium, and iron. It is known for its potential to support overall health and well-being. During pregnancy, alfalfa may help alleviate symptoms of morning sickness, boost energy levels, and provide essential nutrients for fetal development.
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How to make nora tea for pregnancy
Ingredients
If you can find them, it’s best to use organic ingredients for this blend to ensure that there is no herbicide or pesticide residue on the plants.
Organic nettles
Organic oat straw
Organic red raspberry leaf
Organic alfalfa
For complete measurements, see the printable recipe card below.
Supplies
A kettle
A loose-leaf tea strainer, fine mesh strainer, or a french press
Large glass jar with a lid
Instructions
Add equal parts organic nettle leaf, oat straw, red raspberry leaves, and alfalfa into a large glass jar.
Use a spoon to combine the herbs or add the lid and shake the jar until everything is combined.
Boil water and pour the hot water over the herbs until everything is submerged. You can use the spoon to make sure everything is covered in water.
Add a loose lid and allow the tea to steep overnight or for about 8 hours. This length of steeping will ensure that the beneficial compounds are fully extracted from the plants.
Strain off the herbs using a fine mesh strainer. Using a french press is another great option.
The tea is now ready to consume!
When to consume nora tea
It’s recommended that nora tea is not consumed until after the 16th week of pregnancy or when you’re in the second or third trimester. This is because red raspberry leaf tea may have uterine-stimulating effects which should be avoided in early pregnancy.
If you want to consume nora tea in early pregnancy (consuming nettles can be a great way to keep iron levels up in early pregnancy) you can simply leave red raspberry leaf out of the blend until you’re at least 16 weeks pregnant.
How much nora tea to consume?
After you are 16 weeks pregnant, you can drink one quart of nora tea daily. Because it needs to steep for a long time, I like to prepare my quart for the following day before going to bed.
Additions
Peppermint – you can add peppermint leaves into the tea to make mint a dominant flavour
Ice – you can add ice to the mixture to enjoy it on a hot day
Honey or maple syrup – for sweetness you can mix in honey or maple syrup to the tea. Just heat the tea on the stovetop before adding honey or maple syrup to ensure it dissolves properly.
Lemon or Lemon Balm – you can squeeze half a lemon into the mixture for added tartness. You also add lemon balm to your tea blend to help with stress reduction.
Nora tea side effects
Due to the high fiber content of some of the herbs, some gas or bloating can occur. With proper dosage, this has not been a problem for me.
I’m not a medical professional and do not intend to offer medical or health advice in any content I create. I offer information for educational purposes and, as always, get your physician’s advice or the advice of your health care provider before trying a new herbal remedy. There are always possible unintended consequences of trying a new herbal remedy such as an allergic reaction or unexpected side effects like interactions with other medication.
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How To Make Nora Tea For Pregnancy (Caffeine-Free Recipe)
Ingredients
Method
- Add equal parts organic nettle leaf, oat straw, red raspberry leaves, and alfalfa into a large glass jar.
- Use a spoon to combine the herbs or add the lid and shake the jar until everything is combined.
- Boil water and pour the hot water over the herbs until everything is submerged. You can use the spoon to make sure everything is covered in water.
- Add a loose lid and allow the tea to steep overnight or for about 8 hours. This length of steeping will ensure that the beneficial compounds are fully extracted from the plants.
- Strain off the herbs using a fine mesh strainer. Using a french press is another great option.
- The tea is now ready to consume!
Nutrition
Video
Notes
When to consume nora tea
It’s recommended that nora tea is not consumed until after the 16th week of pregnancy or when you’re in the second or third trimester. This is because red raspberry leaf tea may have uterine-stimulating effects which should be avoided in early pregnancy. If you want to consume nora tea in early pregnancy (consuming nettles can be a great way to keep iron levels up in early pregnancy) you can simply leave red raspberry leaf out of the blend until you’re at least 16 weeks pregnant.How much nora tea to consume?
After you are 16 weeks pregnant, you can drink one quart of nora tea daily. Because it needs to steep for a long time, I like to prepare my quart for the following day before going to bed.Tried this recipe?
Let us know how it was!I’m not a medical professional and do not intend to offer medical advice in any content I create. As always, do your own research and speak to your doctor and/or paediatrician.
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