Many teas are safe to drink in moderation during pregnancy. However, high caffeine intake and certain herbs may cause negative health effects.
You don’t have to give up tea completely during pregnancy, but understanding the risks and benefits of different herbs can help keep you and your baby safe.
Limit caffeinated teas
Risks of caffeine during pregnancy
Small amounts of caffeine may be safe during pregnancy. However, because the caffeine you consume crosses the placental barrier, it directly affects the fetus.
According to a 2023 research review, consuming more than the recommended amount of caffeine during pregnancy can have the following effects on your developing baby:
- increased breathing rate
- more awake time
- raised heart rate
- lower birth weight
In some cases, high caffeine intake may contribute to the development of preeclampsia later in pregnancy. It can also cause more uterine contractions, which increases your risk of spontaneous pregnancy loss.
How much caffeine is safe?
Research suggests that moderate caffeine intake during pregnancy is not associated with serious side effects.
The American Academy of Obstetrics and Gynecology recommends that pregnant people consume no more than 200 milligrams (mg) of caffeine daily. This includes caffeine from all food sources, like tea, coffee, chocolate, and caffeinated sodas.
Most caffeinated teas contain the leaves and buds of the tea plant (Camellia sinensis). The exact amount of caffeine per cup can depend on factors like how the leaves were processed and brewing time. However, this is approximately how much caffeine you can expect in an average 8-ounce cup:
- Black tea: 48 mg
- Chai: 48 mg
- Green tea: 29 mg
- Oolong tea: 38.4 mg
Risks of some herbal teas
Herbal teas have no caffeine and are made from a wide variety of plant substances.
While some herbal teas may be safe to consume during pregnancy, others contain substances that may be potentially harmful.
Licorice
People commonly use licorice during pregnancy to help reduce nausea. However, it contains a compound linked to increased blood pressure and risk of fetal developmental issues.
Because of these factors, it’s best to avoid teas containing licorice during pregnancy.
Uterotonic teas
Some herbal substances have uterotonic properties, meaning they can stimulate uterine contractions. Pregnant people may use teas containing these substances to help stimulate contractions during labor.
However, because there is an association between increased uterine contractions and preterm birth and spontaneous pregnancy loss, it’s best to avoid teas containing the following herbs during pregnancy:
- red raspberry leaf
- chamomile
- ginger
Risks of contamination
Most teas are loosely regulated, which can make it difficult to know where the ingredients were grown and how they were processed.
For example, some teas may be harvested from soils containing heavy metals.
Because of this, it’s best to choose commercially prepared teas from well-known and trusted manufacturers.
Teas that may be safe
Many herbs still lack enough research to definitively determine their potential for toxicity during pregnancy.
However, most commercially prepared teas are safe in moderation. These include both herbal and caffeinated types.
Some teas may also have certain benefits during pregnancy, such as:
- Ginger: may reduce symptoms of morning sickness, like nausea and vomiting
- Peppermint: may help relieve gas and heartburn
Frequently asked questions
What kind of tea is safe for digestion during pregnancy?
Every pregnant person’s body is different. Some people may be more sensitive to certain ingredients, and some teas considered safe may cause indigestion in some people. However, polyphenols from green tea may benefit digestion by improving the gut microbiome.
Can I drink lemon tea while pregnant?
Lemons contain important nutrients like vitamin C, which are beneficial for both the pregnant person and the fetus. Thus, adding a squeeze of lemon into any tea is safe unless it triggers heartburn.
What teas should you avoid while breastfeeding?
More research is needed to understand the effects of herbal teas on breast milk. However, if you’re nursing, try to avoid teas that aren’t commercially prepared. These may be less regulated and could contain soil contaminants like heavy metals.
Also, any caffeine you consume passes to your baby through breast milk. Amounts more than 300 mg per day may make your baby restless, irritable, or fussy.
The takeaway
Most teas are safe to drink in moderation during pregnancy.
However, consuming more than 200 mg of caffeinated tea per day may increase your health risks. It’s also best to limit or avoid teas containing licorice and those used to stimulate labor.
