Colds & Flu in Pregnancy (Part 2): Herbs, Meds, and How to Avoid the Whole Thing Next Time

Welcome back, friend.

If you read Part 1 of this article last week, you already know we covered the heavy hitters: congestion, coughing, sore throats, body aches, fever, fatigue, and how to treat those symptoms with holistic, non-pharmaceutical strategies that are safe in pregnancy and actually work. We also discussed why pregnant women are more vulnerable to illness in the first place, how symptoms can intensify or persist longer, and what makes even a basic cold feel like a 10-day battle for survival when growing a tiny human.

We concluded that guide with a plea I’ll repeat here: If something feels off, call your provider. You are not a burden, not dramatic, and absolutely deserve care.

That brings me to my next point.

Disclaimer (Yes, You Still Need This Part)
This article is for informational purposes and is not a substitute for clinical care or medical judgment. Don’t hesitate to get in touch with your provider if you have a fever over 100.4°F, experience shortness of breath, chest pain, dehydration, reduced fetal movement, or symptoms that worsen instead of improving. If you test positive for flu or COVID during pregnancy, you may need additional monitoring or treatment. Bottom line: If your intuition tells you something’s wrong, listen to it. And act on it.

Now that we’ve covered the basics in Part 1, let’s move on to the next layer: herbs, supplements, medications, and how to avoid catching this junk again in the future.

Because yes, you deserve to feel better now—and stay healthy later.

Let’s jump in.

Herbs and Teas: Earthy Allies (With a Few Smart Boundaries)

Herbs are some of the oldest medicines on earth—and when used correctly, they can be deeply comforting and genuinely effective during pregnancy. Naturally, it doesn’t always mean safe, especially when growing a baby. Your body is already doing overtime, and some herbs that are perfectly fine for non-pregnant people can stimulate the uterus, affect blood pressure, or cross the placenta in ways we don’t fully understand.

That doesn’t mean you must avoid all herbal support—it just means you must be intentional. Stick with gentle, well-studied herbs, and when in doubt, consult someone trained in both pregnancy and plant medicine; midwives often walk that line beautifully.

Here are some of my favorite pregnancy-safe herbal allies for colds and flu:

• Ginger Root – This one’s a powerhouse. It’s anti-inflammatory, antiviral, and deeply soothing—especially if you’re also fighting off nausea. Add slices of fresh ginger to hot water, soups, or broths for added flavor. Bonus: it helps with circulation and can ease headaches and body aches.
• Chamomile – Think of this as nature’s chill pill. Chamomile is calming, mildly anti-inflammatory, and helpful for soothing sore throats, alleviating coughs, and those nights when you’re exhausted yet still can’t sleep. But a word of caution: avoid large amounts, especially in tincture form, and skip it altogether if you have ragweed allergies (they’re in the same plant family).
• Echinacea – Best used at the first sign of illness. It may help shorten the duration or lessen the severity of viral infections. Moderate use appears to be safe during pregnancy, although it’s more effective when combined with rest and hydration (no surprise there).
• Lemon Balm – Gentle, antiviral, and calming. It’s beneficial if you’re anxious, struggling with sleep, or feeling run-down and overstimulated. Drink it as tea, or add a few fresh leaves to hot water with lemon and honey for a refreshing treat.
• Peppermint – Excellent for congestion and nausea. Use it as a tea, in a steam inhalation, or as a diluted essential oil for a temple massage. Just avoid ingesting large amounts of the oil itself—it’s potent, and more isn’t always better.

And now for the herbs to skip while pregnant—unless you’re under the care of a provider who really knows what they’re doing:

• Licorice Root – Fine in small amounts (like tea blends), but avoid high or frequent doses. It can raise blood pressure and may impact hormone levels.
• Goldenseal – A strong, harsh antimicrobial that is not recommended during pregnancy.
• Dong Quai – Known for its effects on the uterus. Not pregnancy-safe.
• Pennyroyal – Absolutely not. Historically used to induce miscarriage. Avoid entirely.
• Black Cohosh & Blue Cohosh – Sometimes used near the very end of pregnancy or during labor by experienced professionals, but absolutely not safe for general use or earlier in pregnancy.

Bottom line: Herbs can help but can also harm if misused. Stick with what’s gentle, nourishing, and well-understood. And always start small. Your body is already doing something extraordinary. Let’s support it, not overwhelm it.

Supplements and Immune Support (aka the Natural Pharmacy)

Let’s be real—when you’re pregnant and sick, it’s tempting to throw the whole supplement shelf at your immune system. But more is not always better. Especially when you’re pregnant.

You don’t need 42 pills a day. You need targeted, pregnancy-appropriate support. The good news? A few standouts have a decent safety profile and real benefit—if used wisely.

Here’s what I recommend (and what I use in my own practice):

• Vitamin C – The immune system’s best friend. It helps shorten the duration of colds and supports healing. But in pregnancy, moderation matters. The recommended daily allowance is around 85 mg/day. A little extra is usually fine (especially from food or a prenatal) but avoid megadosing. Taking 2,000+ mg daily “just in case” can cause stomach cramps and diarrhea and won’t do your baby any favors.
• Zinc – Essential for immune response, tissue repair, and fighting viruses. Look for low-to-moderate doses (less than 40 mg daily from all sources—food, prenatal, and supplements combined). Too much zinc can deplete copper, which you don’t want to mess with in pregnancy.
• Elderberry Syrup – A darling of the crunchy world, and for good reason. It’s antiviral, antioxidant-rich, and used at the first sign of illness; it may help reduce symptom severity and duration. The catch? We don’t have long-term safety data for daily use in pregnancy. So please don’t drink it like morning coffee. Use it short-term and symptom-specific—and always check the ingredients if you’re buying pre-made (some are loaded with sugar or alcohol-based preservatives).
• Probiotics – Good gut health = good immune health. Probiotics can help your system function more effectively and may reduce your risk of Group B Strep colonization later in pregnancy. Win-win. Choose a pregnancy-specific or general multi-strain formula, or focus on fermented foods like kefir, sauerkraut, yogurt, or kimchi if supplements aren’t your thing.
• Magnesium – Not just for leg cramps. Magnesium supports muscle function, eases tension, and helps regulate immune and nervous system activity. Plus, it can help with sleep when illness (or pregnancy insomnia) hits hard. Topical magnesium lotion or spray is an easy and safe option, and many women are mildly deficient without even knowing it.
• Vitamin D – If you’re not already supplementing, now might be the time to check your levels. Low vitamin D has been associated with higher risk of respiratory infections. Many pregnant women are deficient, especially in winter months or if they avoid sun exposure. Ask your provider if testing is appropriate before starting high doses.
• NAC (N-acetylcysteine) – This one’s a little more niche but worth mentioning. NAC is a powerful antioxidant and mucus thinner, sometimes used in respiratory illness support. Research on its use in pregnancy is limited, but some providers trained in integrative care may recommend it short-term for stubborn congestion or bronchial issues. It’s not a go-to, but one to keep on your radar with professional guidance.

One big rule here: check your prenatal first. Many of these nutrients are already included in what you’re taking daily. You don’t want to double—or triple—dose by accident. Read labels, track totals, and ask someone who knows how to do the math when in doubt.

Medications That Are (Usually) Okay

Even the most holistically-minded, essential-oil-diffusing, bone-broth-sipping women sometimes reach the point where they just need pharmaceutical backup—and that’s okay. But during pregnancy, caution is the name of the game. Medications don’t just pass through you; they may affect your baby, especially in the first trimester when major organs are developing.

That doesn’t mean you can’t take anything. It just means you need to be informed, intentional, and in close conversation with your provider before popping a pill. Always. Yes, even if it’s just over-the-counter.

Here’s a look at what’s generally considered safe when truly needed—but this is not a green light to medicate every symptom. Use the least amount, for the shortest time, and only when it really helps.

Possibly okay (with limits and guidance):

• Acetaminophen (Tylenol) – Often the go-to for fever and pain in pregnancy. Used occasionally and at proper doses, it’s generally considered safe. But chronic or high-dose use has been linked to possible behavioral effects in children and increased strain on the liver (yours and baby’s). Use only when truly necessary, at the lowest effective dose, and no more than 3,000 mg/day. Avoid extended use for minor aches you can manage holistically.
• Antihistamines – Diphenhydramine (Benadryl) can help with sleep and allergy symptoms. Generally safe in small, occasional doses. Loratadine (Claritin) or cetirizine (Zyrtec) are considered safer options for more frequent use, especially in the second and third trimesters. Watch for drowsiness, dry mouth, and mild blood pressure effects.
• Dextromethorphan (DM) – Found in many cough suppressants. Considered okay when used occasionally, but not something to take just because your cough is annoying. Suppressing a productive cough can keep junk in your lungs longer. Also, many DM products are combo formulas—read every label. Avoid unless your provider specifically says it’s needed.
• Guaifenesin – An expectorant that helps thin mucus, making coughs more productive. There’s mixed data on safety in the first trimester, but it’s often used later in pregnancy. It can raise blood pressure and interact with other medications. Use cautiously, preferably under direct medical advice.

What to avoid—or use only with extreme caution:

• Ibuprofen, aspirin, or other NSAIDs – These are a hard no in the third trimester. They can interfere with fetal kidney development, reduce amniotic fluid, and cause premature closure of an important vessel in the baby’s heart. In the first and second trimesters, they’re sometimes used in specific medical situations, but never without provider guidance.
• Cold and flu “multi-symptom” formulas – These are loaded with unnecessary ingredients: alcohol, caffeine, pseudoephedrine, dyes, and more. You may only need one ingredient but end up taking six. That’s a lot of unnecessary exposure for something that could’ve been managed with tea and a heating pad.
• Any medication with alcohol or mystery herbs – Yes, even the “natural” cough syrup from the health food store. If the label doesn’t clearly list what’s in it—or if you need a chemistry degree to decode it—skip it.

The bottom line: If you’re thinking about taking something, ask your midwife, OB, or pharmacist first. Ideally, someone who knows your pregnancy history.

Avoiding the Cold (and Flu, and RSV…) Next Time Around

Yes, pregnancy weakens your immune defenses. But that doesn’t mean you’re helpless.

Here’s what helps keep the bugs at bay:

• Wash your hands. A lot: Sounds basic, but it works. Warm water and soap! Not the anti-bacterial rubs or soaps. I actually think they do more harm than good (but more on that in a future article).
• Don’t share drinks or utensils: even with your toddler. (Sorry, I know.)
• Sleep like it’s your job: Because growing a baby is basically two full-time jobs already.
• Eat immune-boosting foods: Bone broth, garlic, leafy greens, berries, citrus, fermented foods. Real food fuels real immunity.
• Move your body: Gentle daily movement (walking, stretching, prenatal yoga) supports lymphatic flow and overall wellness.
• Minimize stress: Chronic stress weakens your immune system. Deep breathing, journaling, prayer, music—whatever helps you decompress, do it regularly.
• Ask visitors to reschedule if they’re sick: Yes, even if it’s your in-laws.
• Support your household: If your partner or older kids are sick, encourage hand washing, cover mouths when sneezing or coughing, or even sleeping separately until they’re better. It’s not rude, it’s smart.

Final Thoughts: You’re Doing Better Than You Think

You are growing an entire human. That is already a full-time job. Add cold and flu symptoms on top of that, and suddenly, even brushing your teeth feels like climbing Everest in flip-flops.

Here’s what I want you to remember: feeling sick during pregnancy doesn’t make you weak. Reaching for natural remedies, over-the-counter meds, or just needing help to get through the day doesn’t mean you’re failing. It means you’re human—and smart enough to want to feel better.

There is no gold star for suffering. Whether you’re sipping herbal tea, sniffing garlic cloves, or deciding if it’s time to take that Tylenol, the goal is the same: take care of yourself without compromising your values, safety, or sanity.

And while this article is packed with evidence-informed strategies, it’s still not a substitute for personalized medical care. If you’re unsure about anything—an herb, a supplement, a symptom, a feeling—ask. Call. Text. Advocate. Your gut is one of the most underappreciated diagnostic tools in the business. Use it.

Because when you care for yourself well, you also care for your baby.

So rest when you can. Sip something warm. Take that nap. And remind yourself that you’re doing one hell of a job—even when it feels like your body is glitching out.

You’ve got this. You’re not alone. And you’re doing it right.

— Stay Strong! Jaelin —

Additional Reading

Articles:

• The Common Cold and Pregnancy: Everything Women Should Know
  This article discusses how pregnancy can intensify cold symptoms due to immune system changes. It emphasizes the importance of consulting healthcare providers before taking any medication and suggests home remedies like gargling salt water, using a humidifier, and staying hydrated.
  Read more​
• What Cold Medicine Can I Take During Pregnancy?
  Provides guidance on safe over-the-counter medications during pregnancy, such as acetaminophen and certain antihistamines, while advising caution with decongestants and multi-symptom remedies.Read more​
• Pregnant with a Cold: Treatments, Risks, and Prevention
  Explores the impact of colds during pregnancy, offering advice on treatment options, potential risks, and preventive measures to protect both mother and baby.Read more

Books:

• The Natural Pregnancy Book: Herbs, Nutrition, and Other Holistic Choices by Aviva Jill Romm
  A comprehensive guide to natural remedies and nutrition during pregnancy, offering safe herbal solutions for common ailments.
  View on Amazon​
• Herbal Healing for Women by Rosemary Gladstar
  Focuses on herbal remedies tailored for women’s health, including treatments for colds and flu during pregnancy.
  View on Amazon​
• The Expectant Mother’s Guide to Prescription and Nonprescription Drugs by Belinda Rowland
  Offers detailed information on the safety of various medications during pregnancy, helping expectant mothers make informed choices.
  View on Amazon​
• The Doctor’s Book of Natural Health Remedies by Peg Moline
  Provides a wide range of natural remedies for common health issues, including safe options for pregnant women.
  View on Amazon

Note: Full disclosure: SHEis Online earns a small (very small) commission on any links in the article that take you to Amazon.

About the Author:

Dr. Jaelin Stickels, DPN, CNM, APRN, is a deeply passionate and highly skilled Certified Nurse Midwife, Women’s Health Nurse Practitioner, and the owner of Holistic Heritage Homebirth in Houston, Texas. With over a decade of experience, Jaelin has had the privilege of helping several hundred (over 700 as of 2024…) women welcome their babies into the world. In addition to her advanced practice licensure training, she has additional advanced training in twin and breech births, making her one of only a few with these skills in her area. aelin approaches every birth with expertise, compassion, and a deep respect for the birthing process.

Jaelin’s journey into midwifery began with a profound love for supporting women through the incredible experience of pregnancy, labor, and postpartum. ince 2010, she has been dedicated to walking alongside families during these transformative moments, offering guidance, support, and care tailored to each individual’s unique needs. he is a big believer in informed consent and ensures clients are given the best evidence-based information to make the best decisions for themselves and their families.

Married to her high school sweetheart Ted (aka Chef Ted) since 1984, Jaelin is the proud mother of three grown children and the delighted grandmother of one amazing granddaughter. hen she’s not assisting in births, Jaelin finds joy in going to the movies with her husband, quilting, and cherishing time with her family. nown by the other midwives in her practice (Holistic Heritage Homebirth) affectionately as the “Birth Hog,” she brings an unmatched dedication and enthusiasm to her work—no one loves birth quite like she does.

Read Jaelin’s Bio

Find out more about Jaelin’s Homebirth Practice (Holistic Heritage Homebirth) in Houston, TX