Most teas are safe during pregnancy as long as you keep caffeine under 200 mg per day and limit herbal teas to one or two cups daily. That 200 mg threshold comes from the American College of Obstetricians and Gynecologists, which found that moderate caffeine intake does not appear to be a major contributing factor in miscarriage or preterm birth. The trick is knowing which teas count toward your caffeine budget and which herbal options have genuine safety data behind them.
Caffeinated Teas and Your Daily Limit
Black, green, and white teas all contain caffeine, but far less than coffee. An average cup of black tea has about 50 mg of caffeine, green tea tops out around 45 mg, and white tea comes in lowest at roughly 15 to 20 mg per cup. That means you could comfortably drink three or four cups of green tea a day and still stay under the 200 mg ceiling, assuming you’re not also having coffee, chocolate, or soda.
Steeping time matters. The longer tea sits in hot water, the more caffeine it releases. If you want to keep your intake on the lower end, steep for two to three minutes rather than five. Choosing white or green tea over black also gives you more room in your daily caffeine budget.
Ginger Tea for Morning Sickness
Ginger is one of the best-studied herbal options for pregnancy nausea. A Cochrane review of clinical trials found that ginger improved nausea and vomiting scores meaningfully compared to placebo, and in one small trial, only 33% of women taking ginger were still vomiting by day six compared to 80% on placebo. It performed about as well as vitamin B6, which is a standard first-line treatment for morning sickness.
The typical effective dose is about 1 gram of ginger per day, divided into two to four servings. That’s roughly equivalent to a few cups of ginger tea made from fresh slices or a standard tea bag. Importantly, trials found no differences in miscarriage rates or birth abnormalities between women who took ginger and those who didn’t.
Peppermint Tea for Nausea and Heartburn
Peppermint is one of the most commonly used herbal teas in pregnancy and is classified as safe in safety reviews of herbal medicines. It’s naturally caffeine-free and is traditionally used to ease nausea, heartburn, and upset stomach, all of which are common pregnancy complaints. A 2017 review of herbal medicine use in pregnant women found that oral consumption of peppermint in lower doses is considered generally safe.
Stick to one or two cups a day. In larger quantities, peppermint can actually cause stomach upset, which defeats the purpose. If you’re dealing with acid reflux later in pregnancy, be aware that peppermint relaxes the valve between your esophagus and stomach, which can sometimes make reflux worse rather than better.
Rooibos Tea as a Caffeine-Free Option
Rooibos (sometimes labeled “red bush tea”) is naturally caffeine-free and rich in antioxidants, which makes it an appealing swap for black tea. It has a mild, slightly sweet flavor that works well on its own or with milk. While there are no large clinical trials specifically testing rooibos in pregnancy, it has a long history of use and is not on lists of contraindicated herbs. The general recommendation for herbal teas applies here: keep it to two cups per day.
Red Raspberry Leaf Tea: Timing Matters
Red raspberry leaf tea is probably the most talked-about “pregnancy tea,” but it’s not meant for all nine months. It’s traditionally used to tone the uterus in preparation for labor, and most midwives and studies focus on use in the third trimester. In clinical trials, women typically began taking raspberry leaf at 32 weeks of gestation. A survey of Australian midwives found that over half recommended it to women past their due dates to encourage labor.
Studies so far haven’t found significant differences in labor length, delivery method, or complications between women who took raspberry leaf and those who didn’t, though sample sizes have been small. More than 80% of women who used it reported a good experience. The typical dose in studies was 2.4 grams per day in tablet form, and tea drinkers generally had one to two cups daily. Most practitioners advise avoiding it in the first and second trimesters because of its potential to stimulate uterine activity.
Herbal Teas to Avoid
Not all herbal teas are harmless. In one large review of 126 herbal medicines, 27 were classified as contraindicated during pregnancy, yet 20% of women in the study were using them anyway. The gap between “natural” and “safe” is real, and some herbs can stimulate uterine contractions or affect hormone levels.
Teas to steer clear of include:
- Hibiscus tea: has properties that may stimulate menstruation and uterine contractions
- Licorice root tea: contains compounds that can affect hormone balance and raise blood pressure
- Chamomile in large amounts: classified as “requiring caution” rather than fully safe, so occasional use is likely fine but daily consumption is less certain
- Dong quai, pennyroyal, mugwort, and blue cohosh: all have documented uterine-stimulating effects and should be avoided entirely
If you’re buying blended herbal teas from a store, read the ingredient list carefully. Many “wellness” or “detox” blends contain herbs that fall into the caution or contraindicated categories. Simple, single-ingredient teas are easier to vet.
A Practical Daily Approach
The simplest strategy is to pick two or three teas you enjoy and rotate them, keeping total herbal tea intake to two cups a day and total caffeine under 200 mg. A realistic day might look like one cup of green tea in the morning (about 45 mg of caffeine) and one cup of ginger or peppermint tea in the afternoon. That leaves plenty of room if you also want a small coffee or a piece of chocolate.
One thing worth noting: herbal teas are regulated as food products, not medicines, so quality and potency can vary between brands. Choosing well-known brands and avoiding teas marketed with strong medicinal claims helps reduce the chance of getting an unusually concentrated product. When in doubt, a shorter steeping time produces a milder, lower-dose cup.