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Why Hydration Matters During Pregnancy
Hydration plays a critical role throughout every pregnancy week. Pregnant women need more fluids than usual to help form both the placenta and amniotic fluid — which support fetal growth and protect your baby.
Expecting mothers are typically advised to drink 8 to 12 glasses of fluid per day, depending on individual needs and pregnancy-related symptoms.
Alongside hydration, pregnant people are usually advised to limit or avoid certain foods and drinks that may pose risks — including those containing too much caffeine. While coffee is a well-known concern, tea during pregnancy is another area worth reviewing.
Green tea, a favourite among many teas, is often celebrated for its antioxidant activity and beneficial effects. But how safe is green tea during pregnancy?
Here’s everything you need to know before drinking tea while expecting.
What Is Green Tea?
Green tea is not an herbal tea — it comes from the Camellia sinensis plant, the same one used to make black tea and oolong teas. Its leaves are less oxidised, and the brewing method is different, which helps retain its antioxidant-rich compounds such as green tea catechins.
Green tea contains less caffeine than coffee but is still a source of caffeine, making it relevant when considering moderate caffeine consumption.
It also contains polyphenols, which are known for their antioxidant activity. These compounds help fight free radicals and may support the immune system and cellular health.
Nutritionally, green tea is made up mostly of water and has almost no calories per cup.
How Much Caffeine Is in Green Tea?
An 8-ounce (240ml) cup of green tea provides approximately 24 to 45 milligrams of caffeine, depending on the brewing method and strength.
That’s significantly less caffeine than a standard coffee, which ranges from 95 to 200 milligrams. So green tea contains less caffeine than many other beverages, but it’s still something to account for.
Even decaffeinated versions of green tea or coffee can still contain small amounts of caffeine — often up to 12 milligrams — and should be factored into total daily intake.
More information about green tea caffeine can be seen here.
Is Green Tea Dangerous to Drink During Pregnancy?
Caffeine is classified as a stimulant that can cross the placenta and enter your baby’s bloodstream. Maternal caffeine intake must be monitored carefully, especially during the first trimester, when crucial developments like the neural tube are forming.
Unlike adults, babies take much longer to process caffeine. Excessive amounts may lead to negative effects on fetal growth and development. A systematic review and recent meta-analysis have linked high doses of caffeine to an increased risk of complications such as:
- Miscarriage
- Stillbirth
- Premature birth
- Low birth weight
- Childhood acute leukaemia
Caffeine may also increase blood pressure and heart rate, which are concerns during pregnancy. While it might help combat morning sickness-related fatigue early on, its stimulant effect can become potentially dangerous later as the body’s ability to metabolise caffeine slows.
Caffeine is also a diuretic and can contribute to dehydration, so it’s important to counter this with plenty of hot water or non-caffeinated drinks.
When it comes to caffeine consumption during pregnancy, it’s crucial to speak with your doctor. Some may allow moderate caffeine consumption — generally under 200 mg per day — but others may advise more caution.
This includes caffeine from green tea, black tea, energy drinks, chocolate, soft drinks, and even some dietary supplements marketed for pregnancy support.
How Much Green Tea Is Safe to Consume During Pregnancy?
If your healthcare provider gives the green light for moderate caffeine intake, you may be able to enjoy one to two cups of green tea during pregnancy per day.
Just be mindful of total caffeine from all sources — it adds up quickly. Be particularly aware of additional intake from coffee, chocolate, oolong teas, and energy drinks.
Always read product labels, as iced teas or bottled green teas may contain higher caffeine levels or other compounds that aren’t suitable during pregnancy.
Are Herbal Teas Safe to Drink During Pregnancy?
Unlike green tea, most herbal teas are made from roots, bark, fruit, flowers, or leaves — not from the actual tea plant. Common options like peppermint teas or chamomile tea are caffeine-free, but this doesn’t necessarily mean they’re safe during pregnancy.
The safety of herbal medicinal product use during pregnancy is not well established, and most herbal medicines lack conclusive scientific backing. Additionally, herbal medicinal products are not subject to the same regulation as pharmaceuticals and may vary in strength or purity.
When consumed in high doses or over long periods, some herbal teas may even stimulate uterine contractions or interact with medication.
Due to limited research and the potential for adverse reactions, it’s best to follow a “better safe than sorry” approach and speak with your doctor before drinking any herbal teas during pregnancy.
A Warning About Red Raspberry Leaf Herbal Tea
Red raspberry leaf is sometimes promoted as a herbal supplement to shorten labour, but current evidence does not support its safety or effectiveness. It may even pose risks when consumed in large amounts, particularly in early pregnancy.
Unless specifically recommended by your doctor or midwife, it’s safest to avoid this tea during pregnancy.
Takeaway
There’s still debate surrounding maternal caffeine intake, but many doctors recommend keeping it under 200 mg per day — or avoiding it entirely if you’re at higher risk or in your first trimester.
Green tea during pregnancy may be acceptable in moderation, as it generally provides less caffeine per cup than coffee. Still, be cautious and always consult your healthcare provider.
Some herbal medicines and teas may also pose unknown risks, so double-check any dietary supplements or herbal products before consuming them.
If you do get the go-ahead to enjoy green tea during pregnancy, start with one cup, track how you feel, and be honest with your doctor about any pregnancy-related symptoms such as heart palpitations, jitteriness, or trouble sleeping.
Lastly, be aware of sources that may have known competing financial interests when promoting herbal teas or supplements. Independent advice from a qualified health professional is always best when it comes to your health — and your baby’s.
