With so many types of tea to choose from, how do you know what’s safe?
Many people assume that herbal teas are safe because they’re natural. However, “natural” isn’t always healthy, especially during pregnancy!
In this guide, we’ll cover the top tea choices and their safety evidence for pregnant people.
Tea During Pregnancy
When discussing whether tea is safe during pregnancy, we first need to consider that there are numerous types of tea. Since teas can vary widely in their ingredients, so can their safety during pregnancy.
Teas can be broken down into two main types: herbal and caffeinated.
Herbal Tea During Pregnancy
Depending on the herbal tea, it may be made with different parts of the plant, such as leaves, roots, berries or flowers. Herbal teas are typically naturally caffeine-free.
Since herbal teas are made from plants, many people automatically assume they’re safe. However, “natural” doesn’t always mean safe, especially during pregnancy. In addition, certain herbs can interact with medications. It’s important to be mindful of the drinks you’re consuming during pregnancy.
Unfortunately, there is not a lot of data about the safety of tea during pregnancy. In most cases, there hasn’t been enough research to conclusively say whether tea is safe during pregnancy.
Another thing to consider is that herbal teas can often be blended with a variety of herbs. Always read the label to ensure the tea you’re choosing is safe. When you’re unsure, always ask your doctor for advice.
Note: Matcha tea is not considered an herbal tea and is caffeinated.
Chamomile tea during pregnancy
There is not enough evidence to show whether chamomile during pregnancy is safe or unsafe. Some government agencies—like Canada and the U.K.—say to avoid chamomile during pregnancy. However, the Word Health Organization (WHO) recommends chamomile for nausea while expecting.
With conflicting advice about its effects and benefits, it can be hard to know what’s safe. If you’re unsure whether you should drink chamomile tea during pregnancy, talk to your doctor.
Hibiscus tea during pregnancy
Hibiscus tea is thought to have many benefits, but it’s sometimes not recommended during pregnancy. Some studies conducted on animals show adverse effects, like delayed puberty. Although it’s unknown whether these effects translate to humans, many think it’s best avoided in case.
Others argue that hibiscus tea is safe because there have been no large studies that show hibiscus tea is unsafe. The truth is that there is not enough research to say whether it’s safe or unsafe, so you need to make the decision that’s comfortable for you. It’s always a good idea to ask your doctor for advice.
Peppermint tea during pregnancy
Peppermint is generally thought to be safe during pregnancy. Keep in mind that it may or may not help with morning sickness. One possible negative is that peppermint tea may cause heartburn. So, if you’re already suffering from acid reflux, it may be better avoided.
Rooibos tea during pregnancy
Rooibos tea is another naturally caffeine-free option. As long as you drink it in moderation, it’s believed to be safe during pregnancy. With that being said, there’s not enough research to conclusively say there are no adverse effects. From what we do know, a study on rats suggests no adverse effects.
Rosehip tea during pregnancy
It’s not known whether drinking rosehip tea is safe or unsafe during pregnancy. Since there’s not enough evidence either way, some people avoid it while others drink it without ill effects. To know what’s best for your pregnancy, ask your doctor for advice.
Caffeinated (Non-Herbal) Teas During Pregnancy
These non-herbal teas contain different amounts of caffeine (it can also vary by brand too). Keep in mind that you should limit your caffeine intake during pregnancy. Caffeine crosses the placenta and enters your baby’s bloodstream. Also consider that pregnant people metabolize caffeine slower, making it stay in your body longer. Some studies suggest that caffeine may be associated with low birth weight and miscarriage. However, there isn’t enough research to draw a conclusion. Still, most experts say that you should limit your caffeine intake to 200mg per day during pregnancy.
Tea can have anywhere from 30mg to 130mg of caffeine in a cup. That means—depending on the tea you’re drinking—you could have anywhere from one to a few cups per day. Since it varies so widely, make sure to check the label of the brand you’re drinking. Also, keep in mind that tea that’s steeped longer tends to have more caffeine. That means that calculating the caffeine level in tea can be difficult!
Many people think certain types of teas have more caffeine than others. For example, many assume black tea will have more caffeine than green tea. However, one study tested 20 different teas and although they ranged in caffeine leaves, there wasn’t any observable pattern for any type of tea. This goes to show that although you might assume one tea to have less caffeine, depending on the brand you buy and how you steep it, you could be getting double what you planned.
Another point to consider is that you may be getting a little caffeine from other sources too—like chocolate, soda or coffee-flavored ice cream. “Decaffeinated” drinks also usually contain some amount of caffeine. Decaffeinated tea contains only about 12 mg. Make sure to factor that into your daily count, too!
To learn more about caffeine during pregnancy, read:
- Caffeine During Pregnancy: 13 Myths To Stop Believing
- Caffeine During Pregnancy: Your Complete Guide to Drinking It During All Trimesters
Black tea during pregnancy
Black tea can include blends like:
- English Breakfast
- Orange Pekoe
- Earl Grey
Black teas are thought to have the highest amount of caffeine. Black tea is generally thought to be safe during pregnancy, as long as you’re not consuming too much caffeine. However, as with most teas, there isn’t a large body of research to say how black tea affects pregnancy.
Green tea during pregnancy
Green tea is likely okay to drink in moderation—as long as you’re not consuming too much caffeine. Although there isn’t enough research on pregnancy and green tea specifically, there haven’t been any adverse effects reported in normal amounts.
Oolong tea during pregnancy
Oolong teas can taste like a combination of green and black teas. Although there’s not good research on oolong tea and pregnancy, as long as you’re keeping under the recommended caffeine amount, it’s usually considered safe. As always, moderation is key. Drinking too much oolong and green tea has been associated with low folate levels during pregnancy.
Jasmine tea during pregnancy
When it comes to Jasmine tea, the answer to whether it’s safe during pregnancy is a little more complicated. The first thing to consider is the base jasmine tea is made with. Often, jasmine flowers are added to green or black tea, making it no longer caffeine-free.
Although there’s not enough reliable research on jasmine tea during pregnancy, most believe it’s safe in moderate amounts, as long as you’re not drinking too much caffeine.
Is “Pregnancy Tea” Safe?
There are many “pregnancy teas” on the market that claim to have a variety of benefits like:
- Decreasing nausea
- Preventing pregnancy complications
- Preparing you for childbirth
Most commonly, teas that claim to prevent pregnancy complications are made from raspberry leaf. Although some prior research pointed to its benefits, a review of research concluded that the evidence supporting raspberry leaf in pregnancy is weak and more research is needed. With that being said, there are no reported adverse effects to drinking raspberry leaf tea in normal amounts while expecting.
Many pregnancy teas for nausea are made with ginger. Although there isn’t strong evidence to show ginger tea can help during pregnancy, it’s not known to cause any adverse effects in normal amounts. However, more research is needed to be sure.
Summary: What Tea is Safe During Pregnancy?
When it comes to drinking tea during pregnancy, the first thing to ask yourself is whether you’re choosing a caffeinated or herbal tea. Caffeinated teas are generally thought to be safe during pregnancy, as long as you’re not drinking too much. Since caffeine can have adverse effects, limit your intake to 200 mg per day.
If you’re choosing an herbal tea, know that many have not been adequately studied on pregnant people. For this reason, we can’t conclusively say whether many varieties are safe or unsafe during pregnancy. If you’re unsure whether a tea you want to consume is safe for you, always ask your doctor for advice.
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