The best tea for pregnancy: What research says are safe choices

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 looking for relief on queasy mornings, a calming evening ritual, or simply a nourishing daily habit, WeNatal's nutrition team can help you choose teas that support a healthy pregnancy journey.

The best tea for pregnancy, for most people, is a caffeine-free option like ginger, peppermint, or rooibos, enjoyed in moderation. Red raspberry leaf tea is commonly used in the third trimester, ideally after a conversation with your provider. Caffeinated teas such as green, black, chai, and matcha can fit within ACOG's guidance of less than 200 mg of caffeine per day, while herbs like dong quai, black cohosh, pennyroyal, mugwort, yarrow, and large amounts of licorice root are best avoided. Because many teas, herbal ones included, can reduce iron absorption, try to enjoy your cup between meals rather than alongside your prenatal.

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
• Encourage calm and restful sleep
• Prepare the body for labor in the third trimester, with your provider's guidance

While herbal teas can offer wonderful support during pregnancy, it's important to remember that herbs contain active compounds, much like food or medicine. Some may influence the uterus, hormone levels, or how your body processes other medications. Tea can also affect how well you absorb certain nutrients from your meals and your prenatal, which we'll walk through below. In my clinical experience as a dietitian, 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-appropriate.

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 meta-analysis of 13 randomized controlled trials found that ginger helped ease overall nausea symptoms compared with placebo, although its effect on vomiting was less consistent. A 2025 meta-analysis focused on more severe nausea and vomiting in pregnancy found that ginger was well tolerated, with no significant harm to mothers or babies reported in the included studies.

To enjoy it, steep a few slices of fresh ginger root in near-boiling water or choose a high-quality organic ginger tea bag. Studies of pregnant women using about 1 gram of ginger per day have not found an increased chance of birth defects, so that amount is a helpful upper guide unless your provider suggests otherwise. In practice, many of my clients find that sipping ginger tea slowly in the morning or between meals makes those queasy stretches feel more manageable.

If nausea is keeping you from eating or drinking, or you're vomiting several times a day, reach out to your provider, since there are safe and effective options beyond tea. On the days when food feels hard, our anti-nausea chicken soup with ginger and lemon is a gentle, nourishing place to start.

Use peppermint tea for digestion and bloating

Peppermint has long been used to support digestive comfort and ease occasional bloating, two common discomforts during pregnancy. Most of the research on peppermint's digestive effects has looked at peppermint oil capsules in adults outside of pregnancy, so evidence specific to peppermint tea during pregnancy is still limited. Peppermint tea is generally considered fine when enjoyed in moderation. Peppermint essential oil should not be taken internally during pregnancy, so stick with tea brewed from dried peppermint leaves for a gentle option.

If digestion feels sluggish, magnesium is another nutrient worth knowing about. It plays a role in normal muscle function, including the muscles of the digestive tract, and our guide to taking magnesium while pregnant walks through forms, amounts, and what to ask your provider.

Try rooibos tea for antioxidants and sleep

Rooibos is a naturally caffeine-free red tea from South Africa, which makes it one of the easiest teas to enjoy at any stage of pregnancy. It contains antioxidant compounds such as aspalathin and quercetin. It's worth knowing that most of what we know about rooibos comes from animal and cell studies, with only a small number of human trials and none focused on pregnancy. So rather than thinking of rooibos as a health intervention, it's best enjoyed for what it reliably offers: a warm, comforting cup that won't add to your daily caffeine total.

Because it's caffeine-free and gentle on the stomach, rooibos is a lovely choice for an evening wind-down routine, particularly when pregnancy has made restful sleep harder to come by. Rooibos is also lower in tannins than black or green tea, which brings us to one of the most overlooked tea tips in pregnancy.

A quick note on tea, iron, and your prenatal

The natural compounds in tea, including many herbal teas, can reduce how much iron your body absorbs from a meal. In a classic study in adults, black tea and peppermint tea each reduced iron absorption from a meal by roughly 80 to 90 percent, and chamomile reduced it by about half. That matters during pregnancy, when your daily iron needs rise by about 50 percent to support your growing blood volume and your baby's development.

You don't need to give up tea to protect your iron intake. A simple timing habit helps: enjoy your tea between meals, and take your prenatal or any iron supplement with food, at least an hour apart from tea or coffee. WeNatal For Her includes 18 mg of iron as Ferrochel® iron bisglycinate, a chelated form, and if your provider recommends additional iron later in pregnancy, Iron+ pairs that same form with vitamin C. You can learn more in our guide to iron, one of pregnancy's most common nutrient gaps.

Pairing rooibos with magnesium

For an extra layer of evening support, some people like to pair a cup of rooibos with magnesium. Magnesium plays a role in normal nervous system function and muscle relaxation, and it's a nutrient many adults don't get enough of from food alone. Rest + Digest Magnesium combines four forms of magnesium (glycinate, gluconate, malate, and citrate) to support relaxation, restful sleep, and healthy digestion, and it was designed with pregnancy in mind. As with any supplement, check with your provider before adding it to your routine.

Sip red raspberry leaf tea for labor and delivery support

Red raspberry leaf tea is a traditional herb often recommended by midwives and is usually started in the third trimester, with the idea that it supports the uterine muscle as the body prepares for labor. The research, however, is still very early. A small 2024 prospective observational study of 91 women in Australia found that those who drank raspberry leaf were less likely to have their labor medically augmented and had shorter labors. The authors were clear that their results can't be generalized to all pregnant women, and that the lack of safety concerns in their small group shouldn't be taken as proof of safety; they called for randomized trials.

If you're curious about red raspberry leaf tea, talk with your provider or midwife about whether and when to start, particularly if you have a history of very fast labors, are planning a cesarean birth, or have been told your pregnancy needs extra monitoring.

What about matcha and pregnancy, and is matcha supportive for fertility?

Matcha is a concentrated form of green tea made from finely ground whole tea leaves, which means it delivers higher levels of antioxidants like catechins and L-theanine compared to traditional brewed green tea. Because you consume the entire leaf, matcha also contains more caffeine, typically around 60 to 70 mg per serving, so moderation becomes especially important during pregnancy. When considering matcha and pregnancy, the same general guidelines for caffeine apply: keep your total intake below 200 mg per day and be mindful of other sources like coffee or chocolate.

If you're reading this while planning a pregnancy, matcha's antioxidant content is often mentioned as a reason to enjoy it, although research on matcha and fertility specifically is limited. Like green tea, matcha contains EGCG, a compound that has been shown in lab studies to affect folate (more on that below), so it's worth enjoying your matcha at a different time of day than your prenatal.

In practice, I often recommend limiting matcha to one serving per day, especially during early pregnancy, while enjoying lower-caffeine herbal options. For a full breakdown of caffeine sources and limits, see our guide to caffeine during pregnancy, fertility, and postpartum.

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 help counter oxidative stress. However, it also contains caffeine (typically around 25 to 45 mg per cup), which makes it something to approach with a bit of care 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, about the amount in one 12-ounce cup of coffee.

Another consideration with green tea is folate, a crucial nutrient in early pregnancy that supports healthy neural tube development in the first trimester. A 2024 laboratory study found that EGCG, the main catechin in green tea, broke down the active form of folate in blood serum samples, and that vitamin C reversed the effect. Because this was a lab study rather than a study in pregnant women, we don't yet know how much a daily cup affects folate status in real life, but it's a reasonable signal to be thoughtful about timing.

That said, one cup of green tea per day is generally considered compatible with pregnancy for most people. To help support your folate status, pair your green tea habit with folate-rich foods like leafy greens, legumes, or avocados, and take your prenatal at a different time of day than your tea, ideally with a meal. WeNatal For Her provides 1,350 mcg DFE of folate as methylfolate, along with choline and iron, to help cover the nutrient needs that matter most in early pregnancy. If you're curious why the form of folate matters, our guide to methylation and why B vitamin form matters explains it in plain language.

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 and 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 a higher likelihood of preterm birth, which makes it an ingredient worth avoiding during pregnancy. Because it's not always clearly labeled, read the ingredients list carefully when choosing packaged chai blends.

A satisfying alternative is a caffeine-free chai-style herbal tea without licorice. Even better, you can create your own at home using a rooibos tea base and blending in pregnancy-friendly spices like cinnamon, ginger, and cardamom. This approach is more customizable and lets you enjoy the cozy ritual of chai without the common concerns around 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 support calm, a steady mood, and more restful sleep. A 2023 systematic review of lemon balm in women's health found some early promise, mostly for postpartum and menstrual concerns, but concluded that the evidence isn't strong, and very little of it looks at pregnancy itself. Because pregnancy-specific safety data are limited, it's best to enjoy lemon balm tea occasionally rather than daily, and to choose blends labeled as suitable for pregnancy rather than 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 (evidence is mixed, see below)

A note on chamomile: while it's often thought of as a gentle herb, some reports have raised concerns about heavy chamomile use in pregnancy, and a 2025 systematic review concluded that the evidence on its safety and benefits in pregnancy is too weak to support clear recommendations either way. An occasional cup is likely fine, but daily consumption is best avoided unless your provider has said otherwise.

Teas to support each trimester

Your nutrient needs shift as your pregnancy progresses, too. Our guides to nutrients for the first and second trimesters and the third trimester and beyond walk through what matters most at each stage.

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.

Frequently asked questions about tea during pregnancy

Should I drink tea with my prenatal vitamin?

It's better to keep them apart. Many teas, including black, green, and several herbal teas, can reduce iron absorption when you drink them with a meal or supplement. Take your prenatal with food and enjoy your tea at least an hour before or after.

Is chamomile tea safe during pregnancy?

The research on chamomile in pregnancy is limited and mixed. An occasional cup is generally considered fine, but daily use is best discussed with your provider first.

When can I start drinking red raspberry leaf tea?

It's most commonly started in the third trimester, but the evidence is still early. Ask your provider or midwife whether it fits your pregnancy and when to begin.

How much caffeine is in tea?

As a rough guide, green tea has about 25 to 45 mg per cup, black tea and chai about 40 to 60 mg, and matcha about 60 to 70 mg per serving. ACOG recommends keeping total caffeine below 200 mg per day during pregnancy.

Which herbal teas should I avoid while pregnant?

Avoid teas containing dong quai, black cohosh, pennyroyal, mugwort, yarrow, or large amounts of licorice root, and keep chamomile occasional. When in doubt, choose a simple single-herb tea you recognize and read blend labels carefully.

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. Your cup of ginger or rooibos can bring comfort, and your prenatal and meals do the heavy lifting on the nutrients your body and baby need.

Our WeNatal For Her prenatal is designed to help fill common nutrient gaps, including folate as methylfolate, choline, and iron. For a simple, complete pregnancy routine, the Every Trimester Full Support Kit pairs For Her with Omega DHA+ and Rest + Digest Magnesium, so your evening cup of tea can sit alongside a routine that has you covered.

Partners can be part of this, too, whether that means brewing the evening rooibos or keeping ginger tea stocked for rough mornings. Our guide to what partners can do during pregnancy has more ideas for showing up together.

We believe in supporting 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.