Pregnancy-safe teas: Which teas are safe to drink?

Tea is the second most consumed beverage worldwide (number one is water). It’s a huge part of our culture, especially in European, Asian, and Middle Eastern regions [1]. Many types of tea have been consumed safely for centuries. However, during pregnancy, our bodies go through major changes, and our pregnancy diet can have an effect on our health and the baby’s. Naturally, this means that we want to make choices that will contribute to a healthy pregnancy.

More research is needed in women’s health generally, and particularly in areas such as the effects of herbal teas and remedies during pregnancy. However, many types of tea have been consumed safely for centuries. While modern science works to confirm the safety of herbs, you may be asking yourself questions like, “can you drink green tea while pregnant?”

As always, it’s a good idea to speak with your healthcare provider before adding any new supplements like herbs or prenatal vitamins to your routine, but here’s an overview to start that conversation.

What pregnant women should know about drinking tea

We know that drinking tea while pregnant seems relatively harmless — it’s just plants and water after all, right? It’s true that those are the two main ingredients, but it’s still important to talk with your healthcare provider about what kinds of tea you’re consuming while pregnant for five main reasons:

• Interactions with medications. Plants and herbs may be natural, but that doesn’t mean they don’t have active ingredients that interact with and influence your body. Some herbs may interfere with certain medications you’re taking while pregnant or otherwise. Speak to your healthcare provider if you’re unsure about your medication interactions [4,5].

• Interactions with baby’s development. Throughout your pregnancy, your baby is rapidly growing and developing in many different ways. This growth can be influenced by many different things in our diet and environment, including certain herbs [3].

• Caffeine risks. It’s thought that more than 200 mg of caffeine per day may lead to a lower birth weight. More research is needed here, but most healthcare professionals recommend limiting caffeine intake to less than 200 mg per day (that’s about two eight-ounce cups of coffee or three cups of caffeinated tea) [7]. Caffeine is also a stimulant that may raise your blood pressure and heart rate.

• Limited or conflicting research. While there are a few solid pieces of research on certain types of herbs and teas (we’ll reference these later in this article), most herbal remedies are not studied extensively for the general public, let alone pregnant women. Some of the limited studies available have even produced conflicting results [2,5].

• Lack of regulation. Herbal supplements, which include teas, are not regulated by the Food and Drug Administration (FDA) in the United States. This means that there’s no quality control, and contamination is possible [6].

Now, with this in mind, you may be thinking that you should stay away from tea altogether during pregnancy. This isn’t the case, and given the widespread popularity and cultural significance of tea over thousands of years, there’s no reason to avoid it entirely. It’s just important to remember that what works well for one person may not produce the same outcome for you, and you’ll need to listen to your body and consult with a professional to chart the best course forward in your pregnancy.

Why do pregnant women drink tea?

One large-scale study across 18 countries in five different regions of the world showed that about 29% of pregnant women use herbal supplements at some point during their pregnancy [3]. Another found that only about 28% of women who used herbal supplements talked about it with their healthcare providers, mainly because of the perception that herbal supplements are harmless, or because their healthcare provider simply didn’t ask [2]. This study also found a correlation between pregnant women who did discuss this with their doctors and better health outcomes for both mother and child.

The most common symptoms that pregnant people experience that prompt them to turn to herbal supplements like tea include:

• Nausea/morning sickness 
• Vomiting
• Abdominal pain
• Bloating/flatulence
• To relax
• To aid with cervical ripening (preparing the cervix for labor)
• To induce labor [4]

Some teas can help alleviate these symptoms, and despite the risks, drinking tea regularly can also have some significant benefits like keeping you hydrated, staying energized, preventing certain diseases, and lowering your overall daily caffeine intake if you switch out coffee for tea (two cups of tea will have less caffeine than your typical two cups of coffee) [8]. However, it’s always a good idea to speak with your healthcare provider to discuss treatment options for symptoms you’re experiencing during pregnancy. 

Which teas are safe to drink while pregnant?

Some of the most popular teas that pregnant women consume include ginger, peppermint, green tea, raspberry, and chamomile [3,5]. Below, we’ll dig into the research on different kinds of teato see which are safe to drink during pregnancy.

Ginger tea: Ginger is one of the most commonly questioned pregnancy-safe teas. Ginger tea has a zingy taste and dietary many benefits, and is considered generally safe in moderate amounts for pregnant women [3]. It can alleviate symptoms of nausea and vomiting, especially during early pregnancy, and it also has anti-inflammatory properties.

Some evidence has shown ginger to be associated with abnormal spotting or bleeding when consumed regularly in the second and third trimesters [3]. There may also be risks associated with ginger’s influence on fetal testosterone levels, and its interaction with certain medications you may be taking during pregnancy, such as insulin and metformin for gestational diabetes, or nifedipine for high blood pressure. However, as long as you drink ginger tea in moderation at the recommended daily dose of 1,000 mg per day or less (not to exceed 4 g), and you’re not taking those medications, you likely won’t experience any adverse side effects if you’re pregnant [3]. Talk to your doctor if you’d like to learn more.

Peppermint tea: Peppermint is also typically used to alleviate digestive symptoms and calm the stomach. It can help with morning sickness, relieve nausea and vomiting, and relieve flatulence. It’s considered one of the best pregnancy-safe teas, with little to no harmful side effects reported [3].

Green tea: Let’s remember the risks associated with caffeine from our list above. Green tea (yes, that includes matcha), is fine to consume in moderation. As long as you keep your caffeine intake below 200 mg per day, you can drink green tea while pregnant (remember that 200 mg is about two eight-ounce cups of coffee or three cups of caffeinated tea). Any more than that has been associated with low birth weight [7], so just be mindful of your consumption level, especially if you also drink other beverages that contain caffeine.

Black tea: Black tea is made from the same caffeine-containing plant as green tea, so the guidance here is the same. Too much caffeine is the thing to watch out for, so just remember to consume less than 200 mg and listen to your body — if you’re finding that even a small cup of any kind of caffeinated tea makes you jittery or more anxious than usual, or if it disrupts your sleep, it may not be the best choice for you during your pregnancy. On the other hand, it’s completely fine to enjoy a nice cup of tea if it works well for your routine.

Raspberry tea: Raspberry tea is typically an herbal brew rather than a caffeinated one, and it’s used to help induce labor. However, the evidence for this effect is anecdotal and hasn’t been well-studied. The existing evidence on the safety of raspberry leaf tea is conflicting, and it’s hard to determine if this type of tea is safe for all pregnant people. One large-scale study that looked into the safety of different herbal medicines during pregnancy classified raspberry as “use with caution” due to the limited research available [13], and the American Academy of Family Physicians recommends avoiding it altogether while you’re pregnant [10].

Lemon balm tea: Lemon balm is a calming herb that can help reduce stress, improve sleep, and relieve indigestion. All of those effects may sound wonderful when you’re pregnant, but recommendations here are conflicting as well. Doctors at Mount Sinai recommend staying away from lemon balm tea while pregnant [9], but the American Academy of Family Physicians classifies it as “safe in moderation” [10]. As with many of the herbs listed throughout this article, consult with your healthcare professional to figure out what’s best for you.

Are there pregnancy-safe herbal teas?

Yes, a few of the herbal teas mentioned above — like peppermint and ginger tea, are generally safe to drink while pregnant. The main difference between herbal and non-herbal teas is that traditional, caffeinated, non-herbal teas like green or black tea come from one specific tea plant leaf called Camellia sinensis. Herbal teas don’t contain this plant leaf, and instead are just hot water infusions of various other plants like peppermint, raspberry, ginger, or others [11]. 

Remember that tea “blends” are very common in coffee shops and on grocery shelves. Make sure to check the ingredient list in these blends if you’ve decided to avoid any types of teas listed in this article — they may be hidden in the blend. On the other hand, try to remember that there likely isn’t any reason to panic if you find out that you’ve accidentally had some tea that isn’t recommended for pregnancy. Most of the risks we outline here are associated with regular and/or excessive use, so one stray cup shouldn’t put you or the baby in any danger. You can always chat with your healthcare provider about any concerns you have.

Teas to avoid during pregnancy

There are a few more herbal teas that healthcare providers generally recommend avoiding while pregnant. These include:

• Cinnamon
• Chamomile
• Fenugreek
• Licorice
• Nettle
• Sage
• Thyme

Again, we don’t have enough research specifically focused on herbal teas to be sure about their safety for pregnant people, but the limited evidence we do have suggests that you may want to take extra precautions. 

It’s also important to note that this doesn’t necessarily mean you need to avoid herbs like cinnamon altogether while pregnant. Smaller amounts of these herbs that are often found in food are safe to consume while pregnant. However, higher concentrations of the active ingredients in the herbs can make them potentially risky during pregnancy [4]. Always check with your healthcare provider to get personalized dietary recommendations if you’re unsure about what’s safe to consume while pregnant.

Let’s dig a little deeper into two of the most popular herbal teas on that list — chamomile and nettle:

Chamomile tea: Chamomile tea is usually consumed to help relieve indigestion, promote deep sleep, relieve a cough, and act as a diuretic. While it’s considered safe to consume in moderation during pregnancy, regular use (drinking chamomile tea each night before bed, for example), has been associated with a higher risk of preterm birth and low birth weight. Studies showed that this was especially true if chamomile was regularly consumed during the third trimester [3,4]. If you’re struggling with indigestion during your third trimester, peppermint might be a safer option — talk to your doctor to learn more.

Nettle leaf tea: Nettle leaf tea is an herbal supplement that has traditionally been used to relieve general inflammation or pain in the body. It can also help with conditions such as eczema, anemia, and urinary tract infections. However, healthcare professionals at Mount Sinai recommend avoiding nettle tea if you’re pregnant because it can alter the menstrual cycle and may contribute to miscarriage [12]. Ginger tea may be a safer alternative if you’re pregnant and struggling with inflammation or infection — just remember that ginger tea should be consumed in moderation. Again, your doctor will be able to advise on what’s best for your specific situation.

Plan and follow your pregnancy with Natural Cycles

Overall, a good rule of thumb is that most herbal or caffeinated teas should be consumed in moderation if you’re pregnant, and it’s best to consult your healthcare professional before and throughout your pregnancy about your dietary needs to make sure you and your baby are as healthy as possible.

If you’d like to learn more about your pregnancy, Natural Cycles can help support your journey — before, during, and after pregnancy. You can use NC° Plan Pregnancy to find your most fertile days when trying to conceive, and switch to NC° Follow Pregnancy free of charge once you become pregnant. When the baby arrives, NC° Postpartum can help you navigate your physical and mental recovery after birth. Learn more about your pregnancy journey with Natural Cycles.