The Best Teas During Pregnancy

When choosing pregnancy-safe teas, herbal options are often recommended. "Herbal teas can help keep the body hydrated, especially when water is unappealing," notes Amelia Hirota, D.Ac., herbalist, acupuncturist, and founder of Phoenix Fertility Center in East Greenwich, Rhode Island. Some herbal teas provide essential nutrients for pregnancy, such as calcium, magnesium, and iron. Rooibos tea is a popular choice for expectant mothers due to its high antioxidant content and naturally caffeine-free profile. Ginger and peppermint teas are commonly used to alleviate morning sickness, while chamomile can assist with sleep issues. Red raspberry leaf tea is known to potentially promote more effective contractions, which some midwives believe helps tone the uterine muscles, according to Hirota.

While these teas are typically considered safe in moderation, it's wise to consult a healthcare professional before adding them to your routine. The FDA does not regulate herbal teas, and there is limited research on their effects during pregnancy. Certain herbal teas can pose risks; for instance, large quantities of peppermint tea might trigger menstruation, excessive chamomile intake has been associated with miscarriage, and red raspberry leaf tea might stimulate uterine contractions. Many experts suggest avoiding these during the first trimester and choosing safer blends.

Herbal Teas to Avoid While Pregnant

Some herbal teas should be avoided, including those labeled as diet, cleansing, or detox teas, as well as teas containing herbs like black cohosh, blue cohosh, and dong quai. It's crucial to research and consult a healthcare provider if there are concerns about specific ingredients. Laxative herbal teas, in particular, can lead to increased urination and diarrhea, potentially causing dehydration. Dr. Laurie Green, an OB-GYN in San Francisco, warns that large doses of natural laxatives, such as cascara sagrada or senna, can disrupt electrolyte balance, essential for bodily functions. Such teas should be avoided until after pregnancy and breastfeeding, and even then, used with caution.

Caffeine and Pregnancy

Moderation is key when consuming any tea during pregnancy. A study suggested that high tea intake (over three cups daily) might interfere with folic acid absorption, an essential nutrient for preventing neural tube defects like spina bifida. "Limiting intake to two or three cups per day poses no known harm," states Dr. David Elmer, a gynecologist at Nantucket Cottage Hospital.

Black, Green, and Oolong Teas

These teas require more caution as they contain higher caffeine levels, with up to 50 milligrams per cup. Drinking four or five cups could amount to approximately 200 milligrams of caffeine. A 2008 study by Kaiser Permanente found that pregnant women who consumed over 200 milligrams of caffeine daily doubled their miscarriage risk. Another NIH study indicated that even low caffeine consumption could impact newborn size and weight. While some research suggests low caffeine intake is safe, others argue there is no completely safe level. Experts generally advise keeping caffeine under 200 milligrams daily. Hirota points out that "caffeine in any form is too stimulating during pregnancy and adds strain to the liver, which is already processing pregnancy hormones."

Tips for Managing Caffeine Intake

For those who love tea, there are ways to reduce caffeine content. Decaffeinated versions contain less caffeine but not zero. Adjusting the brewing process can also help: steep the tea for 30 seconds, discard that water, then steep again with fresh hot water—most caffeine will be released initially. Additionally, cold-brewing tea produces a lower-caffeine option compared to hot-brewed tea.

When choosing pregnancy-safe teas, herbal options are often recommended. "Herbal teas can help keep the body hydrated, especially when water is unappealing," notes Amelia Hirota, D.Ac., herbalist, acupuncturist, and founder of Phoenix Fertility Center in East Greenwich, Rhode Island. Some herbal teas provide essential nutrients for pregnancy, such as calcium, magnesium, and iron. Rooibos tea is a popular choice for expectant mothers due to its high antioxidant content and naturally caffeine-free profile. Ginger and peppermint teas are commonly used to alleviate morning sickness, while chamomile can assist with sleep issues. Red raspberry leaf tea is known to potentially promote more effective contractions, which some midwives believe helps tone the uterine muscles, according to Hirota.

While these teas are typically considered safe in moderation, it's wise to consult a healthcare professional before adding them to your routine. The FDA does not regulate herbal teas, and there is limited research on their effects during pregnancy. Certain herbal teas can pose risks; for instance, large quantities of peppermint tea might trigger menstruation, excessive chamomile intake has been associated with miscarriage, and red raspberry leaf tea might stimulate uterine contractions. Many experts suggest avoiding these during the first trimester and choosing safer blends.

Herbal Teas to Avoid While Pregnant

Some herbal teas should be avoided, including those labeled as diet, cleansing, or detox teas, as well as teas containing herbs like black cohosh, blue cohosh, and dong quai. It's crucial to research and consult a healthcare provider if there are concerns about specific ingredients. Laxative herbal teas, in particular, can lead to increased urination and diarrhea, potentially causing dehydration. Dr. Laurie Green, an OB-GYN in San Francisco, warns that large doses of natural laxatives, such as cascara sagrada or senna, can disrupt electrolyte balance, essential for bodily functions. Such teas should be avoided until after pregnancy and breastfeeding, and even then, used with caution.

Caffeine and Pregnancy

Moderation is key when consuming any tea during pregnancy. A study suggested that high tea intake (over three cups daily) might interfere with folic acid absorption, an essential nutrient for preventing neural tube defects like spina bifida. "Limiting intake to two or three cups per day poses no known harm," states Dr. David Elmer, a gynecologist at Nantucket Cottage Hospital.

Black, Green, and Oolong Teas

These teas require more caution as they contain higher caffeine levels, with up to 50 milligrams per cup. Drinking four or five cups could amount to approximately 200 milligrams of caffeine. A 2008 study by Kaiser Permanente found that pregnant women who consumed over 200 milligrams of caffeine daily doubled their miscarriage risk. Another NIH study indicated that even low caffeine consumption could impact newborn size and weight. While some research suggests low caffeine intake is safe, others argue there is no completely safe level. Experts generally advise keeping caffeine under 200 milligrams daily. Hirota points out that "caffeine in any form is too stimulating during pregnancy and adds strain to the liver, which is already processing pregnancy hormones."

Tips for Managing Caffeine Intake

For those who love tea, there are ways to reduce caffeine content. Decaffeinated versions contain less caffeine but not zero. Adjusting the brewing process can also help: steep the tea for 30 seconds, discard that water, then steep again with fresh hot water—most caffeine will be released initially. Additionally, cold-brewing tea produces a lower-caffeine option compared to hot-brewed tea.