Flu During Pregnancy – Natural Remedies

Oh no! You feel flu-like symptoms creeping on, and you’re pregnant. What’s a natural mama to do? Here are natural remedies to treat (and avoid!) the flu during pregnancy.

Oh no! You feel flu-like symptoms creeping on, and you’re pregnant. What's a natural mama to do? Here are natural remedies to treat (and avoid!) the flu during pregnancy.

Uh oh! You feel some flu-like symptoms creeping up, and you’re pregnant. What is a natural mama to do? While catching the flu during pregnancy is not ideal, the good news is that there are many natural ways to avoid and treat the flu that are safe.

Is It Dangerous to Catch the Flu During Pregnancy?

Though pregnant women are not more likely to catch the flu virus, they are more likely to have complications from having the flu.

When you’re pregnant, your immune system works at a slightly lower level, therefore you are less equipped to fight the virus. However, recently one study found the flu virus to be an exception. It found that a pregnant woman’s immune cells may actually overreact to the flu virus (hyper inflammation), which can still lead to complications from the flu.

Having the flu during pregnancy may also simply make you feel worse. It’s hard to cough productively when your lungs are pushed up by a growing baby! As a result, you may be more prone to pneumonia and dehydration.

Can Having the Flu During Pregnancy Harm My Baby?

The good news is the flu virus does not cross the placenta and infect the baby! Having said that, the baby can experience complications due to the mother having the flu. Some research indicates that a high temperature (over 101 degrees F, or 38 degrees C), especially in the first trimester, has been linked to neural tube defects, oral clefts, and congenital heart defects. That’s why if we get the flu during pregnancy, it’s very important to nip it in the bud or even better, practice the below flu prevention tips from the get go.

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Is It Safe to Take Medications?

Most government health organizations recommend Tylenol to reduce a fever, and Tamiflu or Relenza (antivirals) to treat influenza in pregnant women. A new study, however, shows that pregnant moms who consume Tylenol (Acetaminophen) while pregnant are more likely to have children with Attention Deficit Hyperactivity Disorder. Furthermore, Tamiflu and Relenza are “Pregnancy Category C” medications, meaning that we have no evidence that they are harmful, but no evidence that they are safe either.

In keeping with the code of the father of Natural Medicine, Hippocrates, we want to first “do no harm,” and instead fight the flu with substances that aren’t harmful or risky for baby or mama.

What Are Natural Flu Remedies When You’re Pregnant?

There are many effective, safe, and natural remedies for the flu during pregnancy. Here is a list of things you can keep on hand in case you become sick:

  • Apple Cider Vinegar – Preferably raw, like this brand. ACV alkalinizes the body, and most illnesses can’t thrive in alkaline environments.
    • Mix 1-2 tablespoons of ACV into water or tea and drink 3 times a day.
    • Gargle ACV to soothe a sore throat.
    • Used topically or in a bath, ACV can reduce fever.
  • Honey – Raw, local honey is antibacterial, antimicrobial, and antiseptic.
  • Onion – Raw onion has phytochemicals that help keep the respiratory tract open.
  • Lemon – Antibacterial. Also helps alkalinize the body. Rich in vitamin C.
  • Asian Mushrooms (maitake, shitake, reishi) – Antibacterial and antiviral.
  • Coconut oil – Antiviral, antibacterial, and antifungal.
  • Blueberries – High in natural aspirin, can help lower fevers and relieve aches and pains.
  • Vitamins and minerals – Especially vitamin D, vitamin A from cod liver oil or liver only, vitamin C, zinc, and selenium.
  • Clear, unsweetened liquids – Dehydration is more of a concern in pregnant women than in non-pregnant women, so being diligent about staying hydrated is important. Coconut water is the perfect hydrator. This natural pedialyte alternative will also boost your electrolytes.
  • Homemade chicken soup – Or simply bone broth from healthy chickens.
  • Warm salt water – Use as a gargle for a sore throat or with a neti pot for congestion.
  • Tea – Hot liquids help relieve sore throats and congestion and help prevent dehydration.
  • High quality probiotic – Supports general health.

The following herbs can be helpful for flu symptoms, but should not be used in therapeutic amounts during pregnancy. The amount normally found in food is safe and beneficial.

  • Cayenne powder – Antimicrobial, analgesic, and expectorant.
  • Garlic – Antiviral, antibiotic, and antiseptic.
  • Ginger – Antimicrobial and anti-inflammatory. Good for upset tummy.
  • Thyme – Antimicrobial, antibacterial, antiviral, expectorant, and astringent. Great for respiratory infections, coughs, and upset tummy.
  • Cinnamon – Antiviral, and antibiotic.

Elderberry syrup – I am including this well known natural cold and flu fighter. I know many pregnant mamas who have used with great success. However, it is a major immune booster, which means, if the newest information on pregnancy and influenza is correct (that pregnant women’s immune systems actually overreact to the flu), Elderberry might not be the best first choice.

What Should I Do If I Feel the Flu Coming On?

Keep in mind that your symptoms may be related to pregnancy related issues like PUPPS rather than an illness.

  • Get lots of rest and water. You need more of both when you’re pregnant as well as when you’re fighting the flu.
  • Eat nutrient dense foods such as bone broth, clean proteins, healthy fats, fresh fruits and leafy greens. It’s imperative to reduce or eliminate nutrient poor foods such as white sugar and flour.
  • Take Supplements:
    • Vitamin D – 10,000 IU a day or more. (where to buy)
    • Vitamin A – 10,000 IU a day, only in the food forms of cod liver oil or beef liver. Synthetic Vitamin A has been linked with birth defects.
    • Food-based Vitamin C – About 2,000 mg spread over the course of the day. Use a lower dosage if you experience bowel distress. (where to buy)
    • Zinc – 50mg daily for the first two days.
    • Selenium – The amount in a multivitamin.
    • Probiotics – Double your normal daily amount.
  • Drink lots of coconut water, herbal tea and hot liquids, at least one cup every 3 hours.
  • Add lemon to hot water in the morning.
  • Add equal parts coconut oil and raw honey plus cinnamon to taste to a cup of hot water or tea.
  • Eat Asian mushroom and/or chicken soup flavored with garlic, onion, thyme, or cayenne.

Natural Ways to Boost Your Immune System During Pregnancy

Many of the natural ways to fight the flu are also great ways to prevent it. These suggestions are also good everyday health habits for pregnancy and beyond.

Hygiene. Wash your hands before each meal and don’t touch your face often. You can use a witch hazel hand sanitizer when a sink isn’t available.

Get enough sleep. Studies have shown people who don’t get enough sleep get sick more often.

Eat a healthy diet. Focus on getting lots of vegetables, fruits, protein, and healthy fats. Avoid white sugar and limit grains. Your body needs lots of nutrients to grow a baby and stay healthy.

Reduce stress. It’s a good idea to reduce stress while pregnant anyway but lowering your stress can also help support your immune system.

Get plenty of exercise. Great for your pregnancy and immune health. Studies show it can also boost your baby’s brain power!

Take a food-based prenatal vitamin. I like Baby & Me, Vitamin Code, and Rainbow Light.

Here’s a whole post with more detail on what prenatal vitamins may be best for you.

Consider taking additional vitamin D, probiotics and vitamin C, especially if you’re in the flu season. Many of us are vitamin D deficient, especially those of us who lives in places with cold winters. You can be tested for vitamin D deficiency. Probiotics are wonderful for mama and baby during the entire pregnancy and vitamin C is a great natural immune booster and strengthens the placenta. This can help prevent the premature rupture of membranes.

What If My Husband/Partner/Family Member Gets the Flu?

First, don’t panic. This doesn’t necessarily mean that you will get it. But it is wise to take some precautions!

  • Follow the suggestions for preventing the flu to lower your risk of catching the virus.
  • Assign another adult to care for the sick individual if possible.
  • Wash hands often. Avoid contact with the sick person’s tissues, toothbrush, etc.
  • Keep surfaces and linens clean.
  • Allow fresh air into your home.
  • Remind the sick person to cover their mouth when coughing and to wash hands frequently.

What Other Natural Mamas Say About the Flu During Pregnancy

  • Hands down, I’ve had the most success treating, as well as preventing the flu during pregnancy, with homemade elderberry extract. (As well as hm eb syrup, when on hand.) – Lisa Green McIntyre
  • Lots of garlic and ginger every day, flu symptoms were gone after 3 days (was a pretty heavy one)… – Nathalia Sastoque Rueda
  • Just had it two weeks ago, at 16 weeks pregnant. The best remedy was sleep! I also drank a lot of water and diffused oils by my bedside, as well as putting them on my feet. I had a fever, aches and chills for a day, then after that it was mostly rebuilding my energy from not eating enough. – Jane Mc
  • Sleep and water, water, water. I drank a gallon and a half the last time I was sick during pregnancy. I didn’t force it, just drank when thirsty and the next day I had a productive cough. Also apple cider vinegar for fever. – Katie Harshman
  • Sleep, humidifier, and I took raw garlic, apple cider vinegar, juiced carrots, tea, elderberry syrup and all kinds of healthy things like that. – Sarah Booher

How About You?

Ever have the flu during pregnancy? What natural remedies did you use to fight it? Let me know in the comments below.

Genevieve Howland

About the Author

Genevieve Howland is a childbirth educator and breastfeeding advocate. She is the bestselling author of The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth and creator of the Mama Natural Birth Course. A mother of three, graduate of the University of Colorado, and YouTuber with over 130,000,000 views, she helps mothers and moms-to-be lead healthier and more natural lives.


  1. Tea makes my voice gravelly; that’s why I slowly & eventually quit drinking it in my mid-teens. (I sing.) I tend to do broth when my sinuses are over-loaded. What about the “sleeping pills?” Beth

  2. Rainbow Light Prenatal vitamins recently settled a $1.75 million lawsuit where they have to reduce the amount of lead in their vitamins because it is unsafe for developing fetuses. The lawsuit was settled in Aug. 2019. I recommend Dr. Schulze’s organic Superfood twice a day as a “prenantal vitamin” instead.

  3. I’m surprised that echinacea isn’t on this list! I had the flu while pregnant with my second and it was brutal. echinacea made it to where i could take care of my oldest daughter and function,. It was amazing. Also, my second is now 1 1/2 and no health issues that i can tell. She popped out just great!

  4. aside from already taking vitamin D and probiotics, when l got the flu … adding 1 tablespoon of Elderberry syrup everyday helped me combat it as it disappeared in less than a week!! … iHerb has many great supplements and is where I purchased my Elderberry syrup from … typing in code TAV674 will give you between $5 & $10 off your first order depending how much you spend … copy and paste the link below which will bring you to the Elderberry … make sure to refrigerate bottle after opening!

  5. These are great ideas… I love the natural ways of doing things… and fevers are there for a reason, so I don’t want to just remove the fever w/o treating the reason. Thank you for a variety of helps. For high fevers, I like to use a coffee enema also… as it can remove the source of the fever many times… I have seen it remove a fever of 104.3 or so… in about an hour…. and then it didn’t return…. this has happened several times and it is one of my remedies for the problem. Many times, there can be a problem in the intestines that can lead to the fever… one reason this can help.
    Home Remedies

    • Whoops I put the enema comments in the wrong box…



  6. My son is 9 months old DOC.. Right now living in Kuwait from last 2 months. Here the climate is too cold so ma son is having cold & cough which doesnt allow him to.sleep. can u.suggest home remedies for this..

    Thank u…

    Ur suggestions are appreciated

  7. I noticed you mention raw honey several times. Can you clarify if raw honey is safe during pregnancy? I have read there is concern with botulism. Thanks!

    • Hi Emily! I am pregnant and my Ayurvedic practitioner said that high quality local raw honey is totally safe. I’ve been eating tons of it! Of course we all have to research and make our own decisions but that was mine 🙂

    • Hi Emily, I am a beekeeper, and botulism will never occur with honey that is raw, filtered and unprocessed. (Honey has antimicrobial properties and will last indefinitely if not contaminated) Many honeys you find in the store come from China, and are made from highly chemical treated plants, and often cut with water to stretch the product. I always recommend finding a local beekeeper in your area and buying from them. Honey that is from your area is full of enzymes that will help boost your system, and lower allergies! I’m eating tons of honey during my pregnancy!

  8. My three year old recently tested positive for the flu. At first I panicked being 22 weeks pregnant. One thing I did do that isn’t listed is the first 3 days I tried to stay away from her as much as possible. When I did interact with her I wore a surgical mask since it is spread through droplets. I set her up in her room with all of her favorite things; colors, coloring books, comfy chair, barbies and lots of fresh fruits.She loved it! She got a lot of screen time, but that gave the contagious period time to fade away. We are currently on day six and we have a yucky cough. I am hoping a good nights rest tonight will help her kick this to the curb! Day five’s cough at night was terrrrrrible, I stayed up worrying. I am due for a nap right now.

  9. Loved this post and found it so helpful. As a preschool teacher I am exposed to a lot of germs. Also, being 17 weeks pregnant and exposed to these germs it makes me stressed! My midwife suggested a few times I get a flu shot but I am not 100% about it. I’d rather take a more natural approach. Wanted to know your stance on receiving the flu shot while pregnant? Thanks!

  10. Love this list. I was looking around for a great post to share to my BFF who is sick and pregnant right now. Love all of the natural suggestions!

  11. Used through chiropractic physicians, massage counselor, and doctors given that 1974, Thumper Sporting activity Massagers are actually the leaders in handheld massagers across
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  12. My doctor has a flu protocol (not sure if it’s safe for pregnancy/children or not). It’s 100,000 iu of D3, yes, one hundred thousand and 3 grams of vitamin C each day for 3 days. I haven’t had to try it yet but it’s in my back pocket.

  13. I read in the Hygiene section to use Witch Hazel hand sanitizer if no sink is available. Do you recommend a certain brand and place to buy. Ive never seen this option in a local store? Only whole foods or online?

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