We’ve tackled the question before here at Natural Womanhood about how women can drink coffee without wrecking their hormones.
But for women looking to reduce their caffeine intake—perhaps by swapping in a more hormone-friendly beverage—another drink has been circulating widely on social media: NORA tea. Often promoted as a nourishing tonic for pregnancy, postpartum, and menstrual health, NORA tea has developed an avid following, particularly in midwifery circles. But what exactly is it—and is there any research to support the claims surrounding it?
What Is NORA tea?
NORA tea is an herbal blend made from nettle, oat straw, red raspberry leaf, and alfalfa. It is commonly promoted as a “nutritive” or “nourishing” infusion, particularly during pregnancy and postpartum. While there are no clinical trials evaluating NORA tea as a combined formula, research on the individual herbs—along with their traditional uses—can help contextualize its popularity.
A 2015 review of herbal medicines during pregnancy notes a stat from the World Health Organization that about 80% of the population worldwide uses a variety of traditional medicine, including herbal medicines, for the diagnosis, prevention and treatment of illnesses, and for the improvement of general well-being [1]. So where does NORA fit into traditional herbal medicine and modern research?
How Is NORA tea typically used?
NORA tea is usually brewed as a loose-leaf infusion, often steeped for several hours or overnight. This extended steeping time is intended to increase mineral extraction and combine the properties of each herb into a single tonic.
What do people claim NORA tea helps with?
Proponents of NORA tea often claim it:
- Supports mineral intake
- Promotes uterine tone and labor preparation
- Aids postpartum recovery and milk supply
- Improves energy and reduces fatigue
- Helps alleviate menstrual cramps.
What do we know about the individual herbs?
Nettle
Stinging nettle leaf has been used for both culinary and medicinal purposes for centuries. It contains a broad array of macro- and micronutrients, including vitamins A, B, C, and K, along with minerals such as iron, calcium, magnesium, potassium, and zinc. Nettle also provides small amounts of protein, fatty acids, and antioxidant flavonoids [2].
Oat Straw
Oat straw—the dried stems and leaves of the oat plant—has a long history of use in Western herbal medicine, particularly for nervous system support. While oats as a food date back thousands of years, medicinal use of oat straw became more common in medieval Europe. Traditionally, it has been used for its calming properties, connective tissue support, and anti-inflammatory effects, especially for the skin. Human clinical data remain limited, but oat straw contains minerals such as calcium, magnesium, iron, and potassium, as well as B vitamins.
Red Raspberry Leaf
Red raspberry leaf is perhaps the most well-known ingredient in NORA tea, traditionally used by midwives as a “uterine tonic.” A 2021 systematic review evaluated laboratory, animal, and human studies—including the only randomized controlled trial available—and found weak and inconsistent evidence for its effectiveness in improving labor outcomes [3].
Some laboratory studies suggest raspberry leaf can influence smooth muscle (including uterine tissue), but findings vary and are not directly translatable to clinical outcomes. Human studies have not demonstrated clear benefits or harms, though one trial observed a non–statistically significant shortening of the second stage of labor and reduced forceps use—findings that may be clinically interesting, but not conclusive [3].
Alfalfa
Alfalfa is another nutrient-dense plant, containing vitamins and minerals such as vitamins K and C, iron, copper, and folate. While it is commonly included in nourishing herbal blends, its purported reproductive benefits are primarily based on traditional use, and the proposed health benefits have not been widely researched, particularly in human studies. Some animal studies suggest cholesterol-lowering and cardiometabolic benefits of the herb.
What does the evidence actually say?
Beyond understanding the individual compounds in each herb, we know that all tea contains polyphenols — plant compounds with antioxidant properties that play roles in cellular protection and metabolic health [4]. The steeping process can extract small amounts of minerals from herbs into the infusion supporting mineral-rich hydration choices.
While there is an evidence gap between traditional medicinal use and modern clinical evidence for NORA and many other herbs, we know that adequate intakes of nutrients such as iron, zinc, folate, iodine, and magnesium are critical for processes like oocyte quality, implantation, hormonal signaling, and fetal development— as dietician Lily Nichols speaks to extensively in Real Food for Fertility (previously reviewed by NW). Deficiencies have been associated with longer time to pregnancy and adverse outcomes such as low birth weight and preterm delivery [5].
While there is an evidence gap between traditional medicinal use and modern clinical evidence for NORA and many other herbs, we know that adequate intakes of nutrients such as iron, zinc, folate, iodine, and magnesium are critical for processes like oocyte quality, implantation, hormonal signaling, and fetal development.
Natural Womanhood has previously highlighted how mineral status — especially trace elements like zinc, selenium, and magnesium—can influence hormone function.
Within this broader context, herbal teas like NORA may play a supportive role by contributing to hydration, small amounts of micronutrients, and antioxidant intake.
So, is NORA tea worth considering?
Although these herbs are often described as “rich” in minerals, the actual amount delivered through tea is modest. A single cup of herbal tea will not meet daily recommended intakes for iron, magnesium, or other micronutrients. Mineral extraction depends on factors such as water temperature, steeping time, particle size, and the specific nutrient involved. Studies confirm that herbal infusions do release measurable trace minerals into water [6], so they can be used as part of a broader approach to obtaining key micro- and macronutrients.
(Science editor’s note: Herbs and drugs often have different and sometimes synergistic effects when used in combination with one another. So, although we are able to review the scientific evidence behind each individual compound of NORA tea, we cannot say with certainty what they do in combination with each other— together, they may be more efficacious or more toxic. It is very important to monitor your body’s response when taking any herbs or herbal teas, and to let your clinician know about any herbs you take, as they can influence clinical direction.)
The bottom line on NORA tea
Drinking NORA tea is unlikely to be harmful for most healthy adults, but scientific support for many of its claimed benefits remains limited or weak. When approached as part of a nourishment-focused lifestyle—and not as a substitute for medical care or adequate nutrition—replacing some caffeinated beverages with herbal tea may be a reasonable, low-risk option.
References
- John LJ, Shantakumari N. Herbal Medicines Use During Pregnancy: A Review from the Middle East. Oman Med J. 2015 Jul;30(4):229-36. doi: 10.5001/omj.2015.48. PMID: 26366255; PMCID: PMC4561638.
- Sahal A, Hussain A, Kumar S, Dobhal A, Ahmad W, Chand K, Richa R, Lohani UC. Nettle (Urtica dioica) leaves as a novel food: Nutritional, phytochemical profiles, and bioactivities. Food Chem X. 2025 May 30;28:102607. doi: 10.1016/j.fochx.2025.102607. PMID: 40520698; PMCID: PMC12167447.
- Bowman R, Taylor J, Muggleton S, Davis D. Biophysical effects, safety and efficacy of raspberry leaf use in pregnancy: a systematic integrative review. BMC Complement Med Ther. 2021 Feb 9;21(1):56. doi: 10.1186/s12906-021-03230-4. PMID: 33563275; PMCID: PMC7871383.
- Claudine Manach, Augustin Scalbert, Christine Morand, Christian Rémésy, Liliana Jiménez, Polyphenols: food sources and bioavailability, The American Journal of Clinical Nutrition, Volume 79, Issue 5, 2004, Pages 727-747, ISSN 0002-9165, https://doi.org/10.1093/ajcn/79.5.727.
- Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018 Apr;218(4):379-389. doi: 10.1016/j.ajog.2017.08.010. Epub 2017 Aug 24. PMID: 28844822; PMCID: PMC5826784.
- Gogoasa I, Jurca V, Alda LM, Velciov S. Mineral content of some medicinal herbs. J Hortic For Biotechnol. 2013;17(4):65–67.
