What types of tea are safe to consume during pregnancy?

Tea Consumption During Pregnancy

Pregnant women should limit caffeine intake to no more than 200 mg per day, which translates to approximately 2-3 cups of regular tea daily, and can safely consume herbal teas like chamomile, peppermint, and green tea in moderation. 1

Caffeine-Containing Teas (Black, Green, White Tea)

The critical factor with regular tea is caffeine content, not the tea type itself.

• The Dietary Guidelines for Americans (DGA) and European Food Safety Authority recommend pregnant women consume no more than 200 mg caffeine daily 1
• Evidence supports that caffeine consumption ≤300 mg/day in healthy pregnant women is generally not associated with adverse reproductive and developmental effects, though the more conservative 200 mg/day limit is widely recommended 1
• A typical 8-oz cup of brewed tea contains 40-70 mg of caffeine (compared to 95-200 mg in coffee), allowing for 2-3 cups of tea per day within safe limits 1

Practical Caffeine Management

• Account for all caffeine sources throughout the day (coffee, tea, chocolate, soft drinks) when calculating total intake 1
• Brewed tea products are preferred over instant or ready-to-drink forms, which may have variable caffeine and polyphenol profiles 1
• Decaffeinated tea is an excellent alternative as it retains beneficial phenolic acids and flavonoids while eliminating caffeine concerns 1

Herbal Teas

Most commonly consumed herbal teas appear safe in moderation, though evidence is limited.

Safe Herbal Teas (Based on Available Evidence)

• Chamomile tea: No statistically significant association with low birth weight when consumed during the last two trimesters of pregnancy 2
• Peppermint tea: Did not increase risk of low birth weight in a large cohort study 2
• Green tea: Occasional consumption during early pregnancy was not associated with preterm birth or abnormal fetal growth in a study of 8,775 pregnant women 3
• Flax tea: No significant association with adverse birth outcomes when used during pregnancy 2

Important Caveats About Herbal Teas

• Raspberry leaf tea is commonly used (38% prevalence in one survey) but lacks scientific evidence for efficacy or comprehensive safety data 4
• Many herbal products are not regulated and may contain variable concentrations of active compounds 5
• Some medicinal plants should be avoided entirely during pregnancy due to potential abortifacient or teratogenic effects, including: Aloe vera, Ginkgo biloba, and numerous others 6
• Herbal preparations as teas typically contain the lowest concentrations of compounds compared to other forms, making them relatively safer 5

Practical Recommendations

Follow this approach for tea consumption during pregnancy:

1. Limit total caffeine intake to 200 mg/day maximum from all sources 1
2. Choose decaffeinated versions of regular tea when possible to eliminate caffeine concerns while retaining beneficial compounds 1
3. Stick to well-studied herbal teas (chamomile, peppermint, green tea in moderation) rather than exotic or medicinal herbs 2, 3
4. Avoid adding excessive sugar or sweeteners to maintain appropriate pregnancy weight gain 1
5. Water remains the safest beverage choice during pregnancy, with tea as a reasonable alternative 7

Special Considerations

• Women with gestational diabetes should be particularly cautious about sweetened teas due to sugar content 8
• Avoid herbal teas marketed for medicinal purposes unless specifically approved by your healthcare provider, as many lack safety data 6, 5
• The FDA has approved certain nonnutritive sweeteners as safe during pregnancy if you need to sweeten your tea 1, 7