Natural Strategies for a Healthy Pregnancy

By Anne Salazar, Clinical Herbalist RH (AHG)

 

  This topic is of great interest to me. I have birthed and raised three children of my own. Additionally I have taught natural ways to support pregnancy and birth to midwives and doulas, as well as guided many women through fertility to birth and postpartum. It is some of my favorite work! Pregnancy is a time to be extra vigilant about our choices; for the health of the growing baby as well as the health of the mother and her ability to have a healthy birth and postpartum experience. It is a time of physiological, hormonal, metabolic, and immune changes which accommodate the woman’s changing body and the growth of her fetus. 

  Although there are certain precautions regarding herbs and supplements during the prenatal time, there are also those that are very safe and helpful. There is a great deal of misinformation online which is often very misleading and confusing. Women have successfully used botanicals during this important time for millennia. Midwives once had to be experienced herbalists in order to do their work. I personally have happily witnessed an increase in this practice over the years since I have been teaching. Having access to good information and/or someone practiced in this area can make a huge difference.


Effective Strategies for a Healthy Pregnancy

  I think everyone knows that a good prenatal vitamin supplement is foundational. It is not always understood that digestive challenges often occur in pregnancy, largely driven by increased progesterone relaxing muscles and slowing down the digestive tract (2). Therefore, taking a quality prenatal that is readily bioavailable is key. This digestive issue also often applies to iron supplementation. Healthy iron blood levels are absolutely necessary in pregnancy (3) hence the regular blood checks. The answer to that is a bioavailable iron that does not constipate or nauseate. 

  Another lovely option to maintain healthy blood levels is to consume a tea that is designed for pregnancy and assists in not only building healthy blood, but is also relaxing, great for digestion, and full of bioavailable nutrients. Herbs such as Red Raspberry, Nettle Leaf, Lemon Balm, Spearmint and Rose Hips. We carry all of these herbs in our herbacy. I always recommend and formulate a good tea for all of my pregnant mommies!

 

Importance of Iron in Pregnancy:

Pregnancy Outcomes:

  Iron deficiency during pregnancy increases the risk of miscarriage, preterm labor, low birth weight, and other complications (3). 

Fetal Development:

  Iron is vital for fetal brain development and overall growth in the womb (7).


Morning Sickness?

If nausea and vomiting occurs (not just in the mornings) there are some safe measures that can help out:

  • Eating small, frequent meals

  • Avoiding fatty foods

  • Ginger

  • B6 (in the P5P form)

  • Sour foods (lemon)

  • Bitters (arugula, dandelion greens, etc)

  • Mint and lemon aromatherapy

  • Chamomile and spearmint tea

  At Remedy we carry a wonderful formula specifically designed for nausea in pregnancy called Nausea Ease from Vitanica that I highly recommend, as it has many of the above mentioned elements in it and it works!

You can also facilitate better digestion and absorption of nutrients with enzymes. Taken with meals, they can make a big difference in how you feel and assist with getting the most from your food.


Important Role of Microbiota (Probiotics)

  Changes in the microbiota in a pregnant woman’s body are varied. There are changes in the oral, gut, and vaginal microbiome during this time (4).  All of these changes can make pregnant women more vulnerable to bacterial, viral, and fungal infections of all kinds, but also vulnerable to more severity of any one of these infections. These changes include the altered composition of the microbiome during pregnancy and are associated with vulvovaginal infections; candida and bacterial vaginosis, but also to urinary tract infections, gingivitis, and complications such as gestational diabetes, pre-eclampsia and pre-term delivery.

  Microbiome changes in the mother also play a role in the immune and metabolic health and development of the infant. The gut microbiome of the infant is in part formed from microbes transmitted from the mother’s microbiomes of her skin, intestine, mouth, vagina, and even breast milk.

  The use of supplementing with probiotics can be a strategy for trying to regulate these changes in the microbiome which may be able to reduce infections and complications during pregnancy and postpartum, as well as support the health of the infant.

  Examples of well studied strains for healthy pregnancy, birth, and fetal health are L. Rhamnosus and L. Crispatus (1)

  There are also excellent neonatal probiotics available to support the baby’s microbiome and ensure proper inoculation of the right strains to begin a healthy life. This would be extremely important post C-Section, or if there is some indication that the baby did not receive vaginal seeding at birth. 


DHA and EPA for Healthy Pregnancy and Baby

DHA (docosahexaenoic acid) is one of the essential fatty acids (EFA) found in fish (or algae) oils. Fish oils contain both EPA (eicosapentaenoic acid) and DHA, which are both important in pregnancy (5).

What to know about DHA and EPA:

  • Supports healthy breast milk, assists in a good strong pregnancy, important for brain and eye development in baby.

  • A developing fetus will pull mom’s DHA into its own brain if there is not enough stored in the mother's system. This will deplete mother’s DHA, which she also vitally needs.

  • 70% of all nutrients in placenta go into brain growth. 

  • EFA and pregnancy- improves uterine blood flow, optimizes length of gestation, reduces risk of repeated premature birth, optimal birth weight and brain size, early brain and eye development, mitigates postpartum depression occurrence.

  • DHA is in breast milk 


Mood and Relaxation

  Certainly pregnancy can be (at times) challenging regarding sleep and general relaxation, but there are some wonderful options that can be quite supportive. For instance, a good quality essential oil or a cream with lavender can save the day when applied topically to the bottom of the feet (6). In addition, the wonderful company Wish Garden has botanical products specifically designed for the pregnant woman; Stress Release and Sleepy Nights.  

In this category, I would be remiss not to mention Magnesium Glycinate. This important mineral will aid in sleep and relaxation, as well as occasional leg cramps.  


Prepping  for Pregnancy (Final Thoughts)

  An important goal in my practice is to get ahead of things upstream, rather than waiting for issues to appear. This makes everything easier. In the case of pregnancy, this is particularly important. When you address any kind of physical challenges prior to pregnancy; getting menstrual cycles normalized, healing digestive issues, building immunity, and creating the most beneficial environment for your baby is ideal. Of course, this often cannot happen but it's helpful to know about in case you have the time to do so.

One of my favorite books on this topic is “The Natural Way to Better Babies” by Naish and Roberts. It’s a guide to preconception health care for prospective parents, focusing on diet, detoxification, and stress reduction to improve fertility and the health of the baby. 

A personal consult could be very helpful at any part of this journey. I am always happy to help!

  

  1. Starc M, Lučovnik M, Eržen Vrlič P, Jeverica S. Protective Effect of Lactobacillus crispatus against Vaginal Colonization with Group B Streptococci in the Third Trimester of Pregnancy. Pathogens. 2022 Aug 27;11(9):980. doi: 10.3390/pathogens11090980. PMID: 36145412; PMCID: PMC9506259.

  2. Alqudah M, Al-Shboul O, Al Dwairi A, Al-U´Datt DG, Alqudah A. Progesterone inhibitory role on gastrointestinal motility. Physiol Res. 2022 Apr 30;71(2):193-198. doi: 10.33549/physiolres.934824. Epub 2022 Mar 28. PMID: 35344673; PMCID: PMC9150547.

  3. Georgieff MK. Iron deficiency in pregnancy. Am J Obstet Gynecol. 2020 Oct;223(4):516-524. doi: 10.1016/j.ajog.2020.03.006. Epub 2020 Mar 14. PMID: 32184147; PMCID: PMC7492370.

  4. Flores Ventura E, Lane JA, Turjeman S, Vidra N, Weiss GA, Gross G, Chang CY, Koren O. ILSI Europe perspective review: site-specific microbiota changes during pregnancy associated with biological consequences and clinical outcomes: opportunities for probiotic interventions. Gut Microbes. 2025 Dec;17(1):2501186. doi: 10.1080/19490976.2025.2501186. Epub 2025 May 21. PMID: 40397816; PMCID: PMC12101587.

  5. Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010 Fall;3(4):163-71. PMID: 21364848; PMCID: PMC3046737.

  6. https://www.herbalgram.org/resources/herbclip/issues/2015/bin_521/051551-521/

  7. Cerami C. Iron Nutriture of the Fetus, Neonate, Infant, and Child. Ann Nutr Metab. 2017;71 Suppl 3(Suppl 3):8-14. doi: 10.1159/000481447. Epub 2017 Dec 22. PMID: 29268254; PMCID: PMC6143763.