Whether you’re in the early stages of pregnancy navigating waves of nausea or counting down the days to your due date, even simple choices like what tea to drink can feel surprisingly overwhelming. A warm cup of tea can be a comforting ritual, but when you’re expecting, not all teas are created equal. Knowing which ones are both soothing to your tastebuds and safe for your growing baby is key to supporting your well-being throughout each trimester.

We’ll explore the best teas to drink during pregnancy, highlight recent updates in research, and clarify common concerns like “Is chai tea safe for pregnancy?” or “Can I drink green tea while pregnant?” Whether you're managing nausea, looking for relaxation, or simply seeking a nourishing daily ritual, WeNatal's nutrition team can provide some guidance to help you choose teas that support a healthy pregnancy journey.

Why tea matters during pregnancy

Tea isn’t just a beverage; it can be an herbal ally during pregnancy. Certain herbal teas have been traditionally used to:

• Ease morning sickness
• Support digestion
• Reduce anxiety or promote sleep
• Prepare the uterus for labor (in the third trimester)
  
  

While herbal teas can offer wonderful support during pregnancy, it’s important to remember that herbs are active compounds, much like food or medicine. Some may influence the uterus, hormone levels, or how your body processes other medications. In my clinical experience as a nutritionist, many expecting mothers are surprised to learn how impactful certain “natural” ingredients can be. With a little guidance, it’s easy to choose teas that are both nourishing and pregnancy-safe.

Best teas to drink during pregnancy

Incorporate ginger tea for morning sickness relief

Ginger is one of the most well-studied and widely recommended herbs for pregnancy, particularly in the first trimester. A recent meta-analysis found that ginger can significantly reduce nausea and vomiting in early pregnancy without posing risks to the fetus. 

To enjoy its benefits, you can steep a few slices of fresh ginger root in near-boiling water or choose a high-quality organic ginger tea bag. According to research, it's best to keep your intake to around 1 gram of dried ginger per day during early pregnancy. In practice, many of my clients have found that sipping ginger tea in the morning or between meals offers meaningful relief from nausea, without the drowsiness that often comes with traditional first-line anti-nausea medications.

Use peppermint tea for digestion and bloating

Peppermint is a popular herbal remedy traditionally used to soothe digestion and relieve bloating, which are two common discomforts during pregnancy. While more targeted research is needed to fully understand its effects during pregnancy, peppermint tea is generally considered safe when consumed in moderation. It's important to note that peppermint essential oils should not be taken internally during pregnancy; instead, stick with tea brewed from dried peppermint leaves for a gentle and effective option.

Similar to peppermint tea, magnesium can play a supportive role in easing digestive discomfort during pregnancy. Magnesium helps regulate muscle function, including the muscles of the digestive tract, which can promote smoother digestion and reduce common issues like bloating or constipation. Many women find that incorporating a gentle magnesium supplement into their daily routine, especially in the evening hours, enhances the calming effects of herbal teas like peppermint. Rest + Digest offers a pregnancy-safe source of magnesium combined with other gut-friendly nutrients to support digestion, relaxation, and overall well-being.

Try rooibos tea for antioxidants and sleep

Rooibos is a naturally caffeine-free red tea from South Africa that offers a variety of benefits during pregnancy. Rich in antioxidants such as aspalathin and quercetin, it supports immune function and cellular health, both of which are especially important during this time. 

There is interesting research that aspalathin may support healthy blood sugar balance during pregnancy by helping to improve insulin sensitivity and reduce glucose levels, making it a potential ally in managing gestational diabetes.

Rooibos is also gentle on the digestive tract and has a naturally calming effect, making it a soothing choice before bed, particularly for those experiencing pregnancy-related insomnia. An added bonus is that rooibos is low in tannins, so it won’t interfere with iron absorption the way black or green tea sometimes can.

For an extra layer of nighttime support, pairing rooibos tea with a gentle source of magnesium can be especially beneficial. Magnesium plays a key role in nervous system regulation, muscle relaxation, and sleep quality which are essential during pregnancy, when restful sleep and physical recovery can feel elusive. Many women find that incorporating magnesium into their evening routine helps them unwind more easily and wake feeling more refreshed. A thoughtfully formulated option like Rest + Digest combines four forms of magnesium to support relaxation, digestion, and deep, restorative sleep in a pregnancy-safe way.

Sip red raspberry leaf tea for labor and delivery support

Red raspberry leaf tea is a traditional remedy often recommended by midwives used in the third trimester to help tone the uterus and prepare the body for labor. While research is still emerging, a 2024 review in BMC Pregnancy and Childbirth suggests that red raspberry leaf tea may help shorten the second stage of labor and potentially reduce the need for medical interventions.

Teas to limit or avoid during pregnancy

Can you drink green tea while pregnant?

Green tea is well known for its antioxidant content, particularly compounds like catechins that support cellular health and reduce oxidative stress. However, it also contains caffeine (typically around 25 to 45 mg per cup) making it something to approach with a bit of caution during pregnancy. High caffeine intake has been associated with increased risks of miscarriage and low birth weight, which is why the American College of Obstetricians and Gynecologists (ACOG) advises keeping total daily caffeine consumption below 200 mg (equivalent to two 8 oz cups of coffee) during pregnancy.

Another consideration with green tea is its potential to interfere with folate absorption. Folate is a crucial nutrient in early pregnancy, especially for neural tube development in the first trimester. Some studies suggest that the catechins in green tea may inhibit the body’s ability to fully utilize folate from both food and supplements.

That said, one cup of green tea per day is generally considered safe during pregnancy, particularly in the second and third trimesters when folate needs are still important but not as critical as during the earliest weeks. To ensure you're maintaining optimal folate levels, it’s a good idea to pair your green tea habit with folate-rich foods like leafy greens, legumes, or avocados, and to support your needs with a high-quality prenatal like WeNatal for Her, which includes methylated folate for better absorption and bioavailability.

Is Chai tea safe for pregnancy?

Chai is a beloved beverage known for its rich, comforting flavor and warming blend of spices such as cinnamon, cardamom, ginger, and cloves. Traditionally, chai is made with a base of black tea, which naturally contains caffeine (typically between 40 to 60 mg per cup). While this amount may fit within the daily recommended caffeine limit during pregnancy (less than 200 mg per day, according to ACOG), it’s still important to consider how much caffeine you're getting from other sources as well.

Another key consideration is the potential inclusion of licorice root in some chai blends. Heavy consumption of licorice root has been linked to hormonal changes and may increase the risk of preterm birth, making it a problematic ingredient during pregnancy. Because it’s not always clearly labeled, it’s important to read the ingredients list carefully when choosing packaged chai blends.

A safer and equally satisfying option is to opt for caffeine-free chai-style herbal teas that exclude licorice. Even better, you can create your own at home using a rooibos tea base and blending in pregnancy-safe spices like cinnamon, ginger, and cardamom. Not only is this approach more customizable and gentle on your body, but it also lets you enjoy the cozy ritual of chai without any of the common concerns associated with caffeine or questionable herbs. Many of my clients love this as a caffeine-free alternative they can savor during their morning routine or afternoon wind-down.

Consider lemon balm tea for stress and sleep

Lemon balm is a soothing herb traditionally used to ease anxiety, lift mood, and promote more restful sleep. A 2023 review published in the Journal of Herbal Medicine supports its calming effects, highlighting lemon balm’s potential role in managing pregnancy-related stress. It's considered safe in moderation, so while it can be a helpful tool during emotionally heightened moments, it's , best to enjoy lemon balm tea occasionally rather than daily. To ensure safety, choose blends specifically labeled for pregnancy to avoid overly concentrated preparations.

Herbs to avoid in pregnancy

Several herbs are potentially harmful during pregnancy due to their uterine-stimulating, hormonal, or toxic effects:

• Licorice root (in large quantities)
• Dong quai
• Black cohosh
• Pennyroyal
• Mugwort
• Yarrow
• Chamomile (controversial—see below)
  
  

Chamomile caution: While often thought of as a gentle herb, some studies raise concern about chamomile potentially increasing risk of preterm labor or miscarriage in high doses. Occasional use is likely safe, but daily consumption is best avoided unless advised by your practitioner.

Teas to support each trimester

Always consult your healthcare provider before adding new herbal teas to your routine, especially if you’re taking medications or have a high-risk pregnancy.

A note from WeNatal on safe teas and nutrient support in pregnancy

While herbal teas can be a nourishing and supportive part of your pregnancy journey, they are not a replacement for nutrient-dense foods and targeted supplementation. We’re passionate about supporting women before, during, and after pregnancy with clinically-formulated, research-backed supplements.

Our WeNatal for Her prenatal is designed to fill common nutrient gaps, including methylated folate, choline, and iron. If you're sipping green tea or just want to ensure optimal folate absorption, our methylated forms provide peace of mind.

For those focused on preconception or egg quality support, our Egg Quality+ blend combines key antioxidants like CoQ10, NAC, and PQQ, ingredients studied for their role in mitochondrial health and cellular energy, which directly influence egg development.

We believe in empowering women with education, not fear, and in combining traditional wisdom with up-to-date science. Whether it's choosing the right tea or the right supplement, small, informed choices add up to big impact.

References

Alimoradi, Z., Jafari, E., Abdi, F., & Griffiths, M. D. (2023). Therapeutic applications of lemon balm (Melissa officinalis) for obstetrics and gynecological health issues: A systematic review. Journal of Herbal Medicine, 42, 100751.

Bowman RL, Taylor J, Davis DL. Raspberry leaf (Rubus idaeus) use in pregnancy: a prospective observational study. BMC Complement Med Ther. 2024;24(1):169. Published 2024 Apr 22. doi:10.1186/s12906-024-04465-7

Chumpitazi BP, Kearns GL, Shulman RJ. Review article: the physiological effects and safety of peppermint oil and its efficacy in irritable bowel syndrome and other functional disorders. Aliment Pharmacol Ther. 2018;47(6):738-752. doi:10.1111/apt.14519

Gao P, Chen B, Wang L. Effectiveness of ginger supplementation in alleviating hyperemesis gravidarum: a systematic review and meta-analysis. Am J Transl Res. 2025;17(3):1568-1579. Published 2025 Mar 15. doi:10.62347/TXKV6669

Hu Y, Amoah AN, Zhang H, et al. Effect of ginger in the treatment of nausea and vomiting compared with vitamin B6 and placebo during pregnancy: a meta-analysis. J Matern Fetal Neonatal Med. 2022;35(1):187-196. doi:10.1080/14767058.2020.1712714

Mathews IM, Eastwood J, Lamport DJ, Cozannet RL, Fanca-Berthon P, Williams CM. Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis L.) in Psychological Well-Being: A Review. Nutrients. 2024;16(20):3545. Published 2024 Oct 18. doi:10.3390/nu16203545

Pheiffer C, Riedel S, Dias S, Adam S. Gestational Diabetes and the Gut Microbiota: Fibre and Polyphenol Supplementation as a Therapeutic Strategy. Microorganisms. 2024;12(4):633. Published 2024 Mar 22. doi:10.3390/microorganisms12040633

Strandberg TE, Andersson S, Järvenpää AL, McKeigue PM. Preterm birth and licorice consumption during pregnancy. Am J Epidemiol. 2002;156(9):803-805. doi:10.1093/aje/kwf130

Zhou G, Zhang M, Sun X, et al. EGCG induces degradation of active folate in serum via H2O2 generation, while L-ascorbic acid effectively reverses this effect. Biochem Biophys Rep. 2024;38:101719. Published 2024 Apr 26. doi:10.1016/j.bbrep.2024.101719