Tea and Pregnancy: What You Need to Know

Is Tea Safe During Pregnancy?

Tea is a beloved beverage around the world, and many expectant mothers continue to enjoy a warm cup during pregnancy. Whether you sip tea to relax or to help stay hydrated, it's natural to wonder if your favorite brew is safe at this special time.

Caffeinated Teas: Enjoy with Moderation

Teas like black, green, white, matcha, chai, and oolong originate from the Camellia sinensis plant. They contain caffeine—a stimulant that can pass through the placenta and puts extra strain on your baby’s developing system. Many experts suggest keeping your daily caffeine intake below 300 mg.

Matcha: 60–80 mg per cup
Black Tea: 47–53 mg per cup
Chai: 47–53 mg per cup
Green Tea: 29–49 mg per cup
White Tea: 25–50 mg per cup
Oolong Tea: 38–58 mg per cup

Have you ever wondered why even a small amount of caffeine matters? Your baby’s liver is still developing, making it tougher for them to process caffeine. While most pregnant women can safely enjoy moderate amounts, some might be more sensitive – so it's always a good idea to monitor your intake closely.

Herbal Teas: When to Be Extra Cautious

Herbal teas are popular for being naturally caffeine-free, but not all herbs are safe during pregnancy. Some herbal ingredients have been linked to an increased risk of complications such as miscarriage, preterm labor, or even birth defects.

Consider steering clear of herbal teas with ingredients like:

Fennel, Fenugreek, and Sage
Vervain, Borage, Pennyroyal, and Licorice
Thyme, Motherwort, Lovage, Blue Cohosh, and Black Cohosh
Frankincense and Chamomile (in large amounts)

These ingredients can sometimes trigger reactions like excessive menstrual bleeding or even interfere with blood flow in the baby’s heart. So, it's best to check with your healthcare provider before trying any new herbal teas.

Contamination Concerns: A Hidden Risk

Another factor to consider is the quality and safety of the tea you choose. Because tea manufacturing isn’t strictly regulated, there’s a risk of contamination—ranging from heavy metals to unlisted herbs. Studies have found that some teas may contain aluminum, lead, or even unknown ingredients.

To reduce this risk, always opt for reputable brands and avoid buying tea in bulk from unverified sources. It’s a little extra step that can help ensure both you and your baby are drinking something safe.

Safe Tea Options During Pregnancy

The good news is, most caffeinated teas are generally safe when enjoyed in moderation during pregnancy. On the other hand, limited research on herbal teas means that caution is key. According to current guidance:

Raspberry Leaf Tea: Often recommended to help prepare the uterus for labor, though many suggest avoiding it in the first trimester.
Peppermint Tea: Commonly used for soothing gas and nausea; best to skip in early pregnancy.
Ginger Tea: Widely studied for reducing nausea—just keep it to around 1 gram of dried ginger per day.
Lemon Balm Tea: Sometimes used to alleviate anxiety and insomnia, though more research is needed.

These options are considered possibly or likely safe, but always consult your healthcare provider about which teas can best support your pregnancy journey.

The Bottom Line

While tea remains a comforting part of your daily routine, not all teas are created equal when it comes to pregnancy. Caffeinated variants—when consumed in moderation—are usually safe, but herbal teas often need a cautious approach due to potential risks and contamination issues. Listening to your body and seeking professional advice can help you make the best choice for you and your baby.