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Red Raspberry Leaf (Rubus idaeus)
Uterine tonic rich in iron and calcium — used to ease menstrual cramps and prepare the uterus for labor in third trimester.
What the evidence says
Most studies did not find a clear benefit — only 1 of 4 measured a positive effect for Raspberry Leaf.
Most evidence is from high-quality meta-analyses and randomised trials published 1999–2026 with a typical study size of 91 participants.
Based on 28 studies · 2 meta-analyses · 5 RCTs · 1,165 total participants
Confidence
HighWhat the studies found
By outcome
Raspberry Leaf has an evidence score of 8/10 — strong evidence based on 28 indexed studies, including 2 meta-analyses. Uterine tonic rich in iron and calcium — used to ease menstrual cramps and prepare the uterus for labor in third trimester.
The commonly studied dose of Raspberry Leaf is 1-2g dried leaf as tea, 2-3 times daily. Research points to an estimated optimal dose around 3000mg, with a minimum effective dose near 1000mg. Individual response varies — start low and adjust.
Timing is flexible for Raspberry Leaf — consistent daily use matters more than the time of day. Raspberry leaf (Rubus idaeus) contains fragarine, tannins, and flavonoids that support uterine tone and general wellness.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Red Raspberry Leaf has been used for centuries as a uterine tonic and women's health herb. It's particularly popular during pregnancy (in the third trimester) to help prepare the uterus for labor. Beyond pregnancy, it's used to support menstrual health, ease cramps, and provide nutrients including iron, calcium, and magnesium.
Fragarine may help tone uterine muscles
Contains iron, calcium, magnesium, and vitamins
How Raspberry Leaf works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
1-2g dried leaf as tea, 2-3 times daily
Loading: Not required
Can be taken without food
| Form | Type |
|---|---|
| 🍵Dried leaf tea | Recommended |
| 💊Capsules | Alternative |
| 💧Tincture | Alternative |
Tea is traditional and allows enjoyment of the mild, pleasant taste.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Traditionally consumed as tea. During pregnancy, typically started in third trimester only.
Based on single RCT (n=37) showing 25.6% glucose reduction when tea consumed with sucrose. Conservative estimate due to limited study population and single trial. Effect may be specific to tea preparation and timing with carbohydrate intake.
May help with menstrual cramps and heavy flow
Traditional use in third trimester of pregnancy
Traditional use; consult midwife or OB
Generally avoided until third trimester
Tannins in raspberry leaf may reduce iron absorption when taken simultaneously. Separate doses by at least 2 hours.
Raspberry leaf may have mild cholinergic effects that could theoretically counteract anticholinergic medications.
Tip: Stay hydrated
Raspberry Leaf is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild diuretic effect. Use caution if any of these apply to you: First and second trimester of pregnancy; History of premature labor.
Dong Quai
Likely helpsPromotes blood circulation and menstrual regularity — a cornerstone of Chinese medicine for women's health for 2,000+ years.
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