Most traditional teas (black, green, white) are fine during pregnancy as long as you stay under 200 mg of caffeine per day. Several herbal teas are also considered safe in moderation, and some can even help with common pregnancy symptoms like nausea and bloating. The key is knowing which ones to reach for and which to skip entirely.
Caffeinated Teas and the 200 mg Rule
Black, green, and white teas all contain caffeine, but in amounts that are manageable if you’re paying attention. The American College of Obstetricians and Gynecologists considers moderate caffeine intake, defined as less than 200 mg per day, unlikely to be a major contributing factor in miscarriage or preterm birth. That 200 mg ceiling includes all caffeine sources: tea, coffee, chocolate, and soft drinks.
Here’s roughly what you’re working with per 8-ounce cup:
- Black tea: 47 to 90 mg
- Green tea: 30 to 70 mg
- White tea: 6 to 55 mg
White tea gives you the most room, but even black tea fits comfortably if you stick to one or two cups a day. Steep time matters: a tea bag left in for five minutes releases more caffeine than one steeped for two. If you’re also drinking coffee, count that toward your daily total first, then decide whether there’s room for tea.
Ginger Tea for Morning Sickness
Ginger tea is one of the best-studied options for pregnancy nausea. Clinical trials reviewed by the American Academy of Family Physicians tested ginger at doses of 975 to 1,500 mg per day and found it comparable to vitamin B6 for reducing nausea and vomiting. Safety data from those trials showed no significant differences in birth weight, gestational age, stillbirth rates, or congenital anomalies compared to control groups.
A standard cup of ginger tea made from fresh ginger root or a tea bag falls well within the amounts tested in those studies. One to three cups a day is a reasonable range. If you’re also taking ginger supplements or capsules, factor those in so you’re not doubling up without realizing it. Ginger tea works best when sipped throughout the day rather than consumed all at once, since nausea tends to come in waves.
Peppermint Tea for Digestion
Peppermint tea is one of the most commonly used herbal remedies during pregnancy. Studies have shown it does not harm mother or baby, and it’s widely used as a natural remedy for nausea, bloating, gas, and upset stomach. Some women also find it helpful for headaches.
That said, there’s a small caveat. Some sources suggest sticking to one to two cups per day and, if you’re cautious, waiting until the second trimester to start drinking it regularly. The research on peppermint’s benefits during pregnancy specifically is limited, but its safety profile is well established at moderate doses. If you deal with heartburn, peppermint can go either way: it soothes some stomachs but may relax the valve between the esophagus and stomach, which could make reflux worse for certain people.
Raspberry Leaf Tea in the Third Trimester
Raspberry leaf tea occupies a unique role in pregnancy. It’s not really a comfort tea for everyday symptoms. Instead, it’s traditionally used to prepare the body for labor. The idea is that compounds in the leaves help tone the uterine muscles, potentially leading to more efficient contractions during delivery. A study published in the Journal of Midwifery & Women’s Health found that women who drank raspberry leaf tea regularly were less likely to need interventions like forceps or cesarean delivery, and some research suggests it may shorten the pushing stage of labor.
Most midwives advise starting between 32 and 34 weeks of pregnancy, beginning with one cup per day and increasing gradually as tolerated. Drinking it earlier in pregnancy isn’t well studied, so the standard recommendation is to wait until the third trimester. It’s worth noting that while the tea is considered safe, the evidence for its benefits is mixed. Some studies show real advantages, while others find no significant effect.
Lemon Balm Tea for Sleep and Anxiety
Lemon balm is classified as “likely safe” during pregnancy by the American Pregnancy Association. It has a calming effect and is traditionally used to relieve irritability, insomnia, and anxiety, all of which tend to spike during pregnancy. A cup in the evening can help you wind down without the risks that come with sleep medications. As with most herbal teas, moderation is the practical guideline: one to two cups a day keeps you in comfortable territory.
Teas to Avoid During Pregnancy
Not all herbal teas are safe, and some carry serious risks. The biggest concerns are herbs that can stimulate uterine contractions, act as blood-flow promoters to the uterus, or contain toxic compounds.
Hibiscus tea is one of the more common teas that should be avoided. It has what’s called an emmenagogue effect, meaning it encourages blood flow to the uterus and can stimulate menstruation. During pregnancy, this can theoretically cause cramping, bleeding, early labor, or miscarriage. Hibiscus also influences hormone levels in ways that are beneficial for regulating irregular periods but unwelcome when you’re trying to maintain a pregnancy.
Other herbs to steer clear of entirely:
- Pennyroyal: Toxic to the liver and historically used as an abortifacient
- Blue cohosh: Can be toxic to the fetus and induce uterine contractions
- Black cohosh: May induce uterine contractions
- Yarrow: May induce uterine contractions
- Rue: Toxic internally and may trigger contractions
- Wormwood (and related Artemisia species): Contains a potentially neurotoxic compound called thujone
- Comfrey: Can be liver toxic with prolonged internal use
- Epazote (wormseed): Contains a toxic compound and may stimulate the uterus
Fennel tea falls into a gray area. In small amounts it’s generally tolerated, but high doses may trigger uterine contractions. If you enjoy fennel, occasional use is likely fine, but it shouldn’t become a daily habit.
Chamomile: The Complicated One
Chamomile is probably the most popular bedtime tea in the world, which makes its uncertain status during pregnancy frustrating. German chamomile has been flagged for its potential to induce uterine contractions. The risk at normal tea-drinking amounts is likely very low, but it hasn’t been studied well enough in pregnant women to get a clear safety rating. Many practitioners consider an occasional cup acceptable while advising against drinking it daily throughout pregnancy. If sleep is your goal and you want a clearer safety profile, lemon balm is the better bet.
Reading Labels on Pregnancy Tea Blends
Commercial “pregnancy tea” or “mother-to-be” blends are widely available, and most are built around ingredients like ginger, peppermint, and raspberry leaf. These are generally well-formulated, but it’s still worth flipping the box over and scanning the ingredient list. Some blends include herbs like fennel, chamomile, or other botanicals that carry more nuance than the cheerful packaging suggests. A good rule: if you see an ingredient you don’t recognize, look it up before making it a regular part of your routine. Stick with blends that list only ingredients you’ve already confirmed are safe for your stage of pregnancy.