Drinking Tea While Pregnant: What You Need to Know

One of the biggest concerns about drinking tea during pregnancy is its caffeine content. While tea generally has less caffeine than coffee, it still contributes to your daily intake, and excessive caffeine consumption during pregnancy has been linked to potential risks.

How Much Caffeine Is Too Much?

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women limit their caffeine intake to 200 mg per day. (Source)

To put that into perspective: Herbal teas, depending on the ingredients, generally contain little to no caffeine, making them a popular alternative. However, some herbal teas come with their own set of concerns, which we’ll get into later. (Source)

Why Limit Caffeine During Pregnancy?

Caffeine crosses the placenta, and since a developing baby’s metabolism is not yet equipped to break it down efficiently, too much caffeine can affect fetal development. Studies suggest excessive caffeine intake may increase the risk of:

• Miscarriage (especially in the first trimester)
• Low birth weight
• Preterm birth

Additionally, caffeine is a stimulant that can lead to increased heart rate, jitteriness, and difficulty sleeping, all of which can be intensified during pregnancy. (Source)

Caffeine metabolism varies greatly among individuals due to factors like age, body weight, and genetics. Some women metabolize caffeine much faster than others, meaning they may be able to tolerate higher amounts without noticeable effects, while others are highly sensitive even to small doses. Genetic factors play a significant role in how efficiently caffeine is broken down in the liver, which is why some people can drink multiple cups of tea or coffee without issues, while others feel jittery after just one.

As you age, your liver’s ability to break down caffeine slows down, meaning caffeine stays in your system longer. This is why older adults often need to cut back on caffeine to avoid side effects like jitteriness and disrupted sleep. Additionally, for those with lower body weight, caffeine has a stronger effect since there’s less body mass to dilute its impact. A smaller person may reach the effects of caffeine toxicity at a much lower dose than someone with a larger body mass.

Pregnancy further complicates caffeine metabolism, as hormonal changes slow down the body's ability to clear caffeine from the system. This means that even if you were fine drinking a certain amount of tea or coffee before pregnancy, you may need to reduce your intake to avoid prolonged caffeine exposure. Because caffeine lingers longer in the bloodstream during pregnancy, its stimulating effects may be amplified, increasing the risk of sleep disturbances, heart palpitations, or heightened anxiety. For women who are genetically slow caffeine metabolizers, these effects can be even more pronounced, reinforcing the importance of moderation.

While caffeine intake is a concern during pregnancy, it's also important to recognize the potential benefits of tea. Tea is rich in polyphenols and antioxidants, which have been shown to support heart health, reduce inflammation, and promote overall well-being. Some studies suggest that moderate tea consumption may actually provide health benefits that outweigh the risks associated with caffeine.

Antioxidants found in tea, such as catechins in green tea and theaflavins in black tea, can help combat oxidative stress, which is particularly important during pregnancy when the body's immune system undergoes changes. Additionally, certain teas like rooibos and ginger are caffeine-free but still provide these beneficial compounds.

That said, it’s crucial to strike a balance—while antioxidants can be helpful, excessive consumption of certain compounds in tea, such as tannins, can interfere with iron absorption. This is why it's recommended to drink tea between meals rather than with meals to maximize nutrient absorption.

The Role of L-Theanine in Counteracting Caffeine's Effects

One of the reasons tea may be a gentler caffeine source than coffee is due to an amino acid called L-theanine. Found naturally in tea leaves, L-theanine promotes relaxation and helps to counteract the jittery effects of caffeine. This unique combination allows tea to provide a balanced, more sustained energy boost rather than the quick spike and crash often associated with coffee.

During pregnancy, when hormonal fluctuations can heighten anxiety and disrupt sleep, L-theanine’s calming properties may be beneficial. While caffeine is still a concern, teas with higher L-theanine content—such as green tea and certain white teas—may be less likely to cause restlessness compared to coffee or energy drinks.

However, because L-theanine doesn’t eliminate caffeine’s effects entirely, it’s still important to monitor intake and stay within the recommended 200 mg daily caffeine limit during pregnancy. (Source)

If you’re a tea lover, the good news is you don’t have to give it up entirely. Here are some safer choices and tips to manage your caffeine intake.

Opt for Low-Caffeine or Decaffeinated Teas

Decaffeinated versions of black, green, and white tea are available, but keep in mind that decaffeinated doesn’t mean caffeine-free—it just has significantly lower levels (typically 2-5 mg per cup). If you’re craving the taste of true tea but want to cut back on caffeine, these are good options. (See our Himalayan Green Tea as an example of a less caffeine premium tea)

Drink Herbal Teas with Caution

While herbal teas are often a popular caffeine-free alternative, it’s important to remember that not all herbal teas are safe during pregnancy. Some herbs can have unintended effects on hormone levels, blood pressure, or the uterus itself. Because every pregnancy is unique, you should always check with your doctor or midwife before incorporating any herbal tea into your routine to ensure it aligns with your individual health needs. Here’s a breakdown:

Safe Herbal Teas:

• Ginger Tea – Can help with nausea and morning sickness.
• Rooibos Tea – High in antioxidants and naturally caffeine-free.
• Peppermint Tea – May help with digestion and bloating.
• Lemon Balm Tea – May help with relaxation and stress relief (in moderation).

Herbal Teas to Avoid:

• Chamomile Tea – Can act as a uterine stimulant and has been linked to preterm labor in some cases.
• Licorice Root Tea – May impact hormone levels and increase blood pressure.
• Raspberry Leaf Tea – Often used to strengthen the uterus but is generally recommended only in the third trimester.
• Sage Tea – Can lead to high blood pressure and has been linked to reducing breast milk production.

Before adding any herbal tea to your routine, consult your doctor or midwife to ensure it’s safe for your specific pregnancy.

(Source)

Tips for Drinking Tea Safely While Pregnant

If you’re planning to enjoy tea while pregnant, here are some key takeaways to keep it safe:

• 1. Monitor Your Total Caffeine Intake
• If you’re drinking tea, be mindful of other caffeine sources like coffee, soda, chocolate, and energy drinks. It all adds up!
• 2. Brew Your Tea for a Shorter Time
• The longer tea steeps, the more caffeine is extracted. If you want to lower caffeine content, try steeping your tea for a shorter time (e.g., 1-2 minutes instead of 3-5 minutes).
• 3. Dilute Your Tea
• You can also reduce caffeine by adding more water or milk to your tea to lessen its concentration. (Consider the Cold Brew method using a French press described in our other blog post “Exploring the Best Ways to Brew Oolong Tea: From Gongfu to Grandpa Style".)
• 4. Choose Whole-Leaf Tea Over Tea Bags
• Whole-leaf teas tend to have slightly lower caffeine content compared to tea dust and fannings found in most tea bags, which release caffeine more quickly when steeped.
• 5. Listen to Your Body
• If tea makes you feel jittery, nauseous, or affects your sleep, it may be best to reduce or switch to herbal alternatives.

Final Thoughts

Drinking tea while pregnant can be both safe and enjoyable if done in moderation and with the right choices. If you’re a tea lover like me, there’s no need to give it up completely—just be mindful of caffeine levels and herbal ingredients.

At Living Roots, we believe in the power of tea to bring comfort and connection. If you’re looking for high-quality, pregnancy-safe teas, we offer a selection of low-caffeine options to help you enjoy your tea ritual while prioritizing your health and the health of your baby.

What has been your experience with drinking tea during pregnancy? I’d love to hear your thoughts and recommendations in the comments below!

Note: This information is intended to complement, not replace, professional medical advice. Always consult your healthcare provider regarding dietary choices during pregnancy.