Tea During Pregnancy: What's Safe and What to Avoid

Many teas can be part of a healthy pregnancy, but not every tea is a good idea once you're expecting. Here's what current guidance says about caffeine, which teas are usually considered safe, and which ones are better limited or avoided.

Caffeine Limits During Pregnancy

The American College of Obstetricians and Gynecologists recommends keeping total caffeine intake under 200 mg a day during pregnancy, a limit also cited by MedlinePlus. An 8-ounce cup of black tea has roughly 40–70 mg of caffeine, and green tea usually falls in a similar range, so 2–3 cups a day of a caffeinated tea can already use up most of that allowance once you count coffee, soda and chocolate too.

Green tea also contains compounds that can interfere with folate absorption, which matters during pregnancy, so it's best kept to a cup or two a day rather than several.

Teas Often Considered Safe in Moderation

• Ginger tea – widely used for nausea and morning sickness, including in the first trimester.
• Rooibos tea – naturally caffeine-free, with antioxidants and no known pregnancy-specific risk.
• Peppermint tea – commonly used in moderation for nausea and digestive discomfort.
• Chamomile tea – often used occasionally for sleep and relaxation; stick to a cup rather than several cups a day.
• Raspberry leaf tea – traditionally used in the third trimester; some small studies suggest a possible link to shorter labor, but evidence is limited, so ask your midwife or doctor before starting it, especially earlier in pregnancy.

Teas to Limit or Avoid

There isn't strong safety data on many single-herb infusions during pregnancy, so it's safest to stick to the well-studied options above and be cautious with the rest.

• High-caffeine teas (strong black tea, chai, matcha) should be limited to stay under the 200 mg/day caffeine ceiling.
• Licorice root tea contains glycyrrhizin, which observational research links to a higher risk of preterm birth and lower birth weight when consumed in large amounts during pregnancy; it's best avoided.
• Herbs traditionally avoided in pregnancy include sage, pennyroyal and mugwort, which lack safety data and are traditionally associated with uterine stimulation. There's no strong clinical evidence either way for most of these, which is exactly why it's simplest to skip them.
• Avoid any herbal blend if you don't know every ingredient in it — check the label or ask your pharmacist.

Tea While Breastfeeding

Most of the same caffeine guidance applies while nursing, since caffeine passes into breast milk in small amounts. Rooibos, ginger and chamomile in moderation are generally fine; it's still worth mentioning any new herbal tea to your pediatrician or doctor, especially in the first few weeks.

Side Effects and Precautions

• Talk to your doctor or midwife before starting any new herbal tea, especially if you have a high-risk pregnancy, pre-eclampsia, or gestational diabetes.
• Watch total caffeine from all sources (tea, coffee, soda, chocolate), not just tea alone.
• Stop and check with your provider if a tea causes heartburn, nausea, or any unusual symptom.
• Choose known, commercially prepared tea bags rather than foraged or unlabeled herbs.

FAQ

Is green tea safe during pregnancy?

In moderation — generally up to 2–3 cups a day — green tea is considered acceptable, but its caffeine and effect on folate absorption mean it shouldn't replace prenatal nutrition sources.

Is chamomile tea safe during pregnancy?

Occasional cups are commonly considered fine for most pregnancies; ask your provider if you have a history of pregnancy loss or hormone-sensitive conditions.

How much tea can I drink while pregnant?

Most guidance suggests limiting caffeinated tea to 2–3 cups a day and staying under 200 mg of total caffeine, while naturally caffeine-free options like rooibos have more flexibility.

Can herbal tea cause a miscarriage?

There's no solid evidence that typical culinary herbal teas cause miscarriage, but a few herbs (like pennyroyal) lack safety data and are best avoided; when in doubt, ask your doctor before trying a new one.

The Bottom Line

A cup of ginger, rooibos, or chamomile tea is a reasonable, generally low-risk choice during pregnancy, while high-caffeine teas and unfamiliar herbal blends deserve more caution. When you're unsure about a specific tea, the simplest safe move is to ask your OB or midwife before adding it to your routine.

Looking for more pregnancy-specific guidance? See our deep dives on chamomile tea and pregnancy, red raspberry leaf tea and fertility, and whether green tea is safe for pregnant women. If you're watching your caffeine intake generally, our chai tea caffeine guide breaks down the numbers.