Pregnancy comes with a lot of advice, especially about food and drinks. So, what is the best tea for pregnancy? Many teas are safe, and some can help with common pregnancy symptoms. But some teas are not a good choice and a few should be avoided because they may pose risks for you or your baby. The goal is to know the types of tea, check ingredients closely, and always talk with your healthcare provider for guidance that fits your needs.
A warm cup of tea can feel comforting, especially if you have morning sickness or need a calm moment. Tea comes in many forms, from classic caffeinated teas to many herbal blends, each with its own effects. This guide explains the benefits and risks, points you to safe picks, and shows which teas to skip until after your baby is born.
What Are the Benefits and Risks of Drinking Tea During Pregnancy?
Pregnancy brings many physical and emotional changes. Many expectant parents look for simple, natural ways to feel better. Tea has a long history as both a soothing drink and a home remedy. Still, it’s smart to weigh possible benefits against any risks so you can protect your health and your baby’s health.
Potential Benefits for Expecting Mothers
Some teas can be a helpful part of your routine, offering more than a cozy sip. Certain herbal teas provide useful nutrients. For example, red raspberry leaf contains iron, and German chamomile offers calcium and magnesium. These can support the higher nutrient needs of pregnancy and help both you and your baby.
Many teas may also help with common symptoms. Ginger tea is well known for easing nausea and vomiting linked to morning sickness. Peppermint tea may settle the stomach and reduce gas, cramps, and heartburn. Lemon balm has calming effects that may help with stress, irritability, and trouble sleeping. A cup of tea also helps with daily fluids, and many teas contain antioxidants that may support your immune system.
Risks and Possible Side Effects
Tea is natural, but there are still things to watch during pregnancy. Main concerns include caffeine in non-herbal teas and limited research on many herbs in pregnancy. Caffeine in black, green, and oolong tea crosses the placenta, and a baby’s liver processes it slowly. High caffeine intake has been linked with lower birth weight, preterm birth, and possibly a higher risk of miscarriage or stillbirth when intake is high. Staying under the daily limit keeps risk low.
Herbal teas bring different questions because many herbs have not been well studied in pregnancy. The FDA advises care with most herbs for this reason. Some herbs can affect the body in ways that may be unsafe, such as raising the chance of miscarriage or starting contractions. Regulation for herbal supplements is loose, so quality and purity can vary, and some products may contain contaminants or unlisted ingredients. “Natural” does not always mean “safe” in pregnancy.
Which Types of Tea Are Safe During Pregnancy?
Tea choices can feel confusing during pregnancy. Many teas are fine, but it helps to know the difference between the main types so you can make simple, safe choices.
Differences Between Herbal and Non-Herbal Teas
Teas fall into two big groups: non-herbal and herbal. Non-herbal teas, or “true teas,” all come from the leaves of the plant Camellia sinensis. This group includes black, green, white, and oolong teas. They naturally contain caffeine. Caffeine levels vary based on processing, brew time, leaf size, and tea type.
Herbal teas are made from other plants-roots, berries, flowers, seeds, or leaves-and do not come from Camellia sinensis. True herbal teas are naturally caffeine-free, which makes them appealing during pregnancy. Safety depends on the specific herb used because plant compounds can have strong effects.
Non-Herbal Teas: Caffeine Content and Considerations
True teas offer antioxidants and comfort, but caffeine is the main concern in pregnancy. The American College of Obstetricians and Gynecologists (ACOG) advises keeping caffeine under 200 mg per day. Some sources allow up to 300 mg, but lower intake is safer.
Approximate caffeine in a 240 mL cup:
| Tea type | Caffeine (mg per cup) |
|---|---|
| Matcha | 60-80 |
| Black tea | 47-53 |
| Oolong tea | 38-58 |
| Green tea | 29-49 |
| White tea | 25-50 |
Decaf versions still have a small amount of caffeine, often around 0.4 mg. Because caffeine crosses the placenta, add up your total daily intake from all sources, including coffee, soda, energy drinks, and chocolate. Enjoy these teas in modest amounts and keep count of cups to stay under your limit.
Are There Pregnancy-Safe Herbal Teas?
Herbal teas are caffeine-free, but safety depends on the herb and how much you drink. Some midwives and herbalists support certain herbs for pregnancy and point to nutrients like calcium, magnesium, and iron. Many scientists advise care because research on most herbs in pregnancy is limited. The FDA also advises caution for this reason.
Safety depends on the herb, how strong it is, and the amount you drink. Many commercial blends use herbs considered safe in small amounts, but quality can vary. Since supplements are loosely regulated, the amount of active ingredients may differ from batch to batch, and contamination can occur. Some herbal teas can be helpful, but there is no blanket rule that all herbal teas are safe. A careful, case-by-case approach is best.
Teas Commonly Recommended for Pregnancy
Even with these caveats, some herbal teas are often used in pregnancy, based on long-time use and, in some cases, small studies. These are often found in “pregnancy tea” blends.
- Ginger tea: helps with nausea and vomiting.
- Peppermint tea: may soothe an upset stomach, gas, and heartburn.
- Red raspberry leaf tea: often used in the second and third trimesters to support the uterus and may shorten labor.
- Lemon balm: calming effects that may help with anxiety and sleep.
Databases like Natural Medicines may list herbs as “Likely Safe,” “Possibly Safe,” “Insufficient Reliable Information,” or “Possibly Unsafe.” Even for commonly used herbs, keep servings moderate and talk with your healthcare provider before you add them.
What Are the Best Teas for Pregnancy?
Some teas stand out for common symptom relief and general safety when used in modest amounts. Always match choices to your health needs and talk with your provider.
Rooibos Tea
Rooibos, or “red bush,” is a good option in pregnancy. It is naturally caffeine-free, mild, and slightly sweet. It contains antioxidants and is a pleasant, hydrating drink any time of day. Its lack of caffeine and gentle taste make it a popular choice.
Ginger Tea
Ginger tea is widely used for morning sickness. Many studies support its safety and benefit for nausea and vomiting. A large study of 1,000+ women found no higher risk of problems in babies when mothers used ginger. Ginger also has anti-inflammatory effects. Natural Medicines rates ginger root “Possibly Safe.” For dried ginger, common advice is to keep total intake at or below 1 gram per day. Check with your doctor if you take medicines for gestational diabetes or high blood pressure, as ginger can interact with some drugs.
Peppermint Tea
Peppermint tea is popular for digestive comfort. It may ease upset stomach, gas, cramps, and heartburn. Many find the flavor and aroma soothing. Natural Medicines rates peppermint leaf “Likely Safe.” Evidence for morning sickness is mixed, but long-time use is common. Some suggest care in the first trimester due to a possible effect on menstrual flow, though this is debated. Keep servings modest and discuss with your provider.
Red Raspberry Leaf Tea: Uses and Precautions
Red raspberry leaf is a common ingredient in “pregnancy tea” blends. It contains iron and is traditionally used to support the uterus, help milk supply, and ease labor. Studies suggest it can be safe in pregnancy and may shorten labor and reduce the need for some interventions. It may also help avoid pre- or post-term timing. Natural Medicines rates red raspberry leaf “Likely Safe.”
Some providers suggest waiting until the second trimester because it may stimulate the uterus. Many recommend starting in the second or third trimester and limiting to a couple of cups daily. Ask your doctor or midwife about timing and amount that fit your situation.
Nettle Leaf Tea: Benefits and Risks
Nettle leaf (stinging nettle leaf) appears in many pregnancy blends. It is rich in vitamins A, C, K, calcium, potassium, and iron. It has been used for inflammation, eczema, anemia, and urinary issues.
Natural Medicines gives nettle leaf a “Likely Unsafe” rating for pregnancy. Some professionals, including at Mount Sinai, advise avoiding nettle because it may affect the menstrual cycle and could raise the risk of miscarriage. Differences in plant part (root vs. leaf) and amount may explain the mixed advice. Because views conflict and risk may be present, use extra care and discuss nettle leaf with your provider before you consider it.
Other Herbal Options
- Lemon balm: rated “Likely Safe”; may help with anxiety and sleep.
- Rose hips: high in vitamin C; “Insufficient Reliable Information” for pregnancy safety.
- Dandelion: contains vitamin A, calcium, and iron; may help mild swelling and support the liver; safety data are limited.
- German chamomile: high in calcium and magnesium; used for sleep and joint aches; safety data are limited, and some studies link regular use with higher risk of preterm delivery and lower birth weight.
Because research is limited for many herbs, use care and talk with your provider before trying them.
Which Teas Should Be Avoided During Pregnancy?
Some teas carry risks in pregnancy and are best avoided. With many herbs, safety studies are limited, so care is the safest approach.
Herbs and Ingredients with Potential Risks
Some herbs contain compounds that may trigger contractions, affect hormones, or raise the risk of birth defects. Avoid teas with the following (not a complete list): fennel, fenugreek, sage, vervain, borage, pennyroyal, licorice, thyme, motherwort, lovage, blue cohosh, black cohosh, frankincense (large amounts), and chamomile (large amounts). Nettle leaf also appears in some blends, but many professionals advise against it during pregnancy due to possible effects on the menstrual cycle and miscarriage risk. These herbs may be safe in small cooking amounts, but concentrated tea can be stronger.
Teas Linked to Miscarriage, Preterm Labor, or Birth Defects
Some herbs are tied to more serious problems in pregnancy. Blue cohosh and black cohosh can stimulate the uterus and have been linked to miscarriage or preterm labor. Motherwort and borage have been linked to birth defects. Motherwort, lovage, and frankincense may increase menstrual bleeding. Eucalyptus tea has rarely caused nausea, vomiting, or diarrhea. Chamomile may seem gentle, but regular use has been linked in some studies to higher risk of preterm delivery and lower birth weight, especially late in pregnancy. Because research is limited for many herbs, avoiding them is the safest choice.
Caffeinated Teas to Limit or Avoid
Non-herbal teas (black, green, white, oolong, matcha, chai) are not off-limits, but servings should be limited because of caffeine. Caffeine crosses the placenta, and a baby processes it slowly. High intake (above 200-300 mg per day) is linked with lower birth weight, preterm birth, and possibly miscarriage or stillbirth. Some people are more sensitive due to genetics. One or two cups may fit within your daily limit, but keep track of total caffeine from all sources. Decaf or naturally caffeine-free herbal options can help lower risk.
Teas and Contamination Concerns
Another issue is contamination in teas, especially herbal products. Because supplements are loosely regulated, quality control is not guaranteed. Some teas contain unwanted substances like heavy metals. One study found aluminum in 20% of common black, green, white, and oolong samples, and 73% had lead levels considered unsafe in pregnancy. Another study found higher blood lead levels in pregnant women who drank more green and herbal tea in the first trimester, though levels stayed within the normal range. Some herbal teas may also include unlisted ingredients. To lower risk, buy from well-known brands with clear sourcing and avoid bulk bins, which raise the chance of cross-contamination.
How Much Tea Is Safe to Drink When Pregnant?
The safe amount depends on caffeine and on the herbs used. What you drink and how much both matter.
Recommended Daily Intake of Caffeine and Herbal Teas
For caffeine, ACOG advises staying under 200 mg per day. Some sources allow up to 300 mg, but many people aim lower. A cup of black tea has about 47-53 mg, green tea about 29-49 mg, and matcha about 60-80 mg. It’s easy to reach your daily limit with a few cups, especially if you also drink coffee or eat chocolate. If you are sensitive to caffeine, try to stay closer to 100 mg per day.
For herbal teas, there is no single daily limit because research is limited. For herbs generally seen as low risk, like ginger or peppermint, keep to small amounts, often 1-2 cups per day. For dried ginger, keep total intake at or below 1 gram per day. For red raspberry leaf (usually later in pregnancy), many suggest up to a couple of cups daily. For most herbs, avoid going beyond amounts found in foods, since teas can be more concentrated and stronger.
Monitoring and Adjusting Tea Consumption
Track your tea habits and keep an open line with your provider. Count caffeine from all sources so you stay under your goal. With herbal teas, notice how you feel. If a tea causes any odd symptoms, stop and contact your doctor or midwife.
Some teas may be fine later in pregnancy but not early on. For example, many people start red raspberry leaf in the second or third trimester due to possible uterine effects early in pregnancy. Share your tea labels or ingredient lists at appointments so your care team can give advice that fits your health, medicines, and stage of pregnancy.
Tips for Choosing the Best Pregnancy Teas
Picking safe teas does not have to be hard. These steps make it simpler.
Reading Ingredient Labels Carefully
This step matters most. Some “relaxing” or “wellness” blends include herbs that are not recommended in pregnancy. Check each ingredient. Avoid blends with long lists of plants you do not recognize. If you plan to skip certain herbs (for example, large amounts of chamomile or nettle leaf), confirm they are not hidden in a mix. “Natural” on the label does not guarantee safety in pregnancy. If you prefer organic, still read the full ingredient list.
Consulting with Healthcare Providers
Always talk with your doctor, midwife, or a registered dietitian before starting a new tea, especially an herbal blend. Many people assume “herbal” means harmless, and do not mention teas to their providers. But herbs have active compounds and can interact with medicines. Your provider can look at your health history, conditions like gestational diabetes, and medications to guide you. Bring the tea package or a photo of the label to make the discussion easy.
Buying from Reputable Brands for Quality
Because supplement rules are loose, product quality varies. To lower the chance of heavy metals or unlisted ingredients, buy from trusted brands that share where and how they source and make their teas. Well-known brands are more likely to follow better quality controls and label clearly. Avoid bulk bins, which raise the risk of cross-contact with other herbs. Choose brands that list every ingredient, show any certifications, and, when possible, mention pregnancy safety on the label.
Frequently Asked Questions About Tea and Pregnancy
Pregnancy brings many questions, and tea is a common one. Here are quick answers to help you choose safely.
Can Pregnancy Teas Relieve Gas, Nausea, or Bloating?
Yes. Ginger tea often helps with nausea and vomiting, and studies support its use in modest amounts. Peppermint tea may calm the stomach, reduce gas and cramps, and ease heartburn. Lemon balm can help you relax, which may also ease bloating linked to stress. Reactions vary by person, so pay attention to how you feel and check in with your provider if symptoms continue.
Are Custom-Blended or Organic Pregnancy Teas Better?
Organic teas avoid synthetic pesticides and fertilizers, which many people prefer in pregnancy. Still, “organic” does not mean the herb itself is safe for pregnancy. Always check every herb in the blend.
Custom blends can be helpful if made by a qualified herbalist or healthcare professional who knows pregnancy-safe herbs. If not, the risk of unsafe ingredients goes up. Supplement rules are loose, so marketing claims may not be backed by solid data. For both organic and custom blends, read every ingredient and discuss the list with your provider. Brands with clear labels and a good track record are often the safer choice during pregnancy.