Can You Drink Green Tea During Pregnancy?

When I first found out I was pregnant, I was overwhelmed by the endless list of “rules” about what I could and couldn’t eat or drink. No deli meats, soft cheeses, sushi, unpasteurized juices! You could say I Google-searched just about everything before I downed it.

But one of the most complex rules I ran into revolved around tea. Drinking tea during pregnancy seems to be a very fuzzy, gray area. Certain ones are said to be dangerous, while others are considered safe (healthy even!). Green tea, in particular, is one of those popular choices pregnant women seem to question. After all, research shows that drinking green tea daily could lower one’s overall risk of death. So can you enjoy green tea while pregnant—and reap the potential benefits? Here’s what you need to know about drinking green tea during pregnancy.

Can I Drink Green Tea While Pregnant?

If you’re pregnant, it’s always best to reach out to your doctor for a comprehensive list of dos and don’ts. But, generally speaking, it’s probably okay to enjoy green tea during pregnancy, as long as you drink it in moderation, says Ayla Barmmer, MS, RD, LDN, a registered dietitian, women’s health nutritionist and founder of FullWell, a fertility wellness brand.

Green tea is high in catechins—something that can prevent your body from absorbing the much-needed folic acid for baby. It also contains a bit of caffeine. Yep—just like coffee, green tea comes from a plant that contains this popular stimulant. “Caffeine does cross the placenta, and excessive amounts can impact fetal growth and development,” says Barmmer. So keeping tabs on how much green tea you drink is important when you’re pregnant.

How much green tea is safe during pregnancy?

One to three cups of green tea per day is generally considered safe, Barmmer says. The American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine intake to less than 200 milligrams per day during pregnancy. For the record, green tea typically contains about 28 milligrams of caffeine per 8-ounce cup (although this can vary depending on the brand and brewing method).

Potential Benefits of Green Tea During Pregnancy

The medical community has praised green tea for its potential ability to fight cancer, prevent heart disease, boost brain function and aid in weight loss, per Cleveland Clinic. But what about its benefits specifically for pregnant people? When consumed in moderation, green tea may offer some perks:

Boost of antioxidants

Epigallocatechin gallate (EGCG) is the most abundant and potent antioxidant in green tea, helping reduce oxidative stress and supporting overall health. (Just remember that balance is key here–on the flip side, EGCG is classified as a catechin that can inhibit the absorption of folate if consumed in excess, adds Barmmer.)

Combat moodiness

How does taming those ups and downs with a cup of green tea sound? Diane Ortega, DNP, CNM, a certified nurse midwife and co-founder of the Willow Midwife Centers for Birth and Wellness in Arizona, says that green tea can help balance mood swings during pregnancy. In fact, one study also found that drinking green tea has been shown to improve depressed moods.

Increased energy

Finally, you can get that lift you need without the jitters coffee sometimes brings, Barmmer says. Here’s why: One thing green tea contains that coffee doesn’t is L-theanine–a relaxing amino acid naturally found in tea. When you combine green tea’s L-theanine with its natural caffeine content, studies show you can get a milder, more relaxing caffeine stimulation—unlike that typical shaky coffee arousal.

All these bonuses aside, it’s very important to balance the benefits with the potential risks of overconsumption of green tea during pregnancy, reminds Barmmer.

Potential Risks of Drinking Green Tea During Pregnancy

There are two things to consider before drinking green tea during pregnancy: its caffeine content and its effect on folic acid absorption. Remember, caffeine can cross through the placenta into baby’s bloodstream. “The developing fetus lacks the enzymes necessary to metabolize caffeine efficiently, meaning it can accumulate in fetal tissues,” points out Barmmer. This accumulation can lead to an increased risk of low birth weight, preterm labor and disruptions in fetal sleep, she adds.

Let’s not forget about the risks of catechins in green tea. This is tricky because, on one hand, they provide many beneficial antioxidants for Mom and baby. On the other hand, too many green tea catechins can lead to decreased levels of folate in the body. “Folate is essential in fetal development, particularly for preventing neural tube defects,” says Ortega.

Excessively drinking green tea could prevent baby from getting their critical folate amounts and can potentially cause neural tube defects like spina bifida. “This is particularly important preconception and during the first trimester, when folic acid needs are highest,” notes Barmmer. If you choose to enjoy green tea, balancing it out with a quality prenatal multivitamin is key. Barmmer suggests finding one that includes folate in bioavailable forms like methylfolate and methylcobalamin to help lessen the risk of catechins interfering with folic acid absorption.

So, what’s the overall verdict? Well, doctors don’t really have a definitive answer on whether green tea is 100 percent safe during pregnancy. There are both potential benefits and risks that need to be considered. That’s why most medical experts recommend drinking green tea in moderation. “At this level, you can balance your health and enjoyment and the health of your pregnancy,” notes Barmmer.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.

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