Is Matcha Tea Safe During Pregnancy?

Matcha tea is typically safe to enjoy during pregnancy, but you may need to consume this beverage in moderation.

Matcha tea contains caffeine, which you might need to limit your intake of when you are pregnant. But, there are also some benefits you’ll enjoy from your favorite cup of tea that are worth considering as you plan your pregnancy diet. Exploring the benefits of matcha tea and how to consume it safely helps you enjoy a delicious cup whenever a craving strikes.

What is Matcha?

According to Harvard Health, matcha is a type of green tea that is made from the leaves of a plant that commonly grows in Japan and China. The bright green powder is highly concentrated and provides a delicious umami flavor that many people find appealing.

Nutritional profile of matcha

Matcha tea is full of antioxidants and contains caffeine. According to the National Library of Medicine, the tea has a high dietary fiber content and is a good source of plant proteins. The tea also contains omega fatty acids, which are beneficial during pregnancy.

How matcha differs from other teas

Most other tea plants are grown in full sun. Meanwhile, matcha teas are provided with shade during the final weeks leading up to harvest. This has the effect of boosting chlorophyll and L-theanine. The leaves are also ground into a fine powder before being mixed into a beverage rather than being steeped in hot water like other types.

Health Benefits of Matcha During Pregnancy

When you are pregnant, finding beverages that also provide nutritional benefits helps you round out your dietary plan. Matcha tea is filled with omega fatty acids, proteins and fiber that can all provide benefits during your pregnancy.

Antioxidant benefits

Matcha tea can contain up to 137 times more antioxidants compared to lower-quality green teas. Antioxidants, such as vitamin C, help to keep your immune system strong and support your growing baby’s health.

Potential stress relief

Pregnancy is an exciting time, but it is also common to feel a little stressed by all the changes happening in your life. Sipping on a warm cup of tea promotes a deeper sense of relaxation. Plus, giving your body the nutrients it needs to support your baby also helps you feel less stressed and enjoy better sleep.

Nutrients supporting fetal development

According to the National Center for Biotechnology Information, omega-3 fatty acids are essential for fetal growth and can only be obtained through your diet. This type of tea also contains proteins that support a developing baby’s muscles, lungs and heart as they grow.

Risks of Consuming Matcha While Pregnant

Drinking matcha tea during your pregnancy is fairly low-risk. But, you’ll want to pay attention to how much you drink to avoid having too much caffeine or potential interactions with nutrient absorption.

Caffeine content considerations

According to BabyCenter, one teaspoon of matcha has around 40 to 88 mg of caffeine, which is usually less than a cup of coffee. Keeping your consumption to one to two cups of tea each day and making your own can help you avoid consuming too much caffeine.

Impact on iron absorption

Throughout your pregnancy, it is important to make sure you have enough iron. According to Verywell Health, matcha tea contains tannins that can interfere with iron absorption. Talking to your physician about ways to enjoy your favorite tea and get enough iron can help you get the best of both worlds.

Risk of contaminants like lead

Any plant-based products could contain contaminants from the soil, pesticides and other products that are used for manufacturing and processing teas. Choosing matcha tea that is grown, harvested and processed from trusted sources reduces this possible risk.

What Health Authorities Say

According to the American College of Obstetricians and Gynecologists, you’ll want to keep caffeine consumption below 200 mg a day during pregnancy. Paying attention to how much caffeine you drink from all sources is important when you want to enjoy matcha tea, too.

Guidelines for Safe Consumption

Since one or two cups of matcha tea falls well below the recommended amounts of caffeine, it is reasonable to consume this beverage. But, it’s always best to consult with your healthcare provider about any dietary changes you make during your pregnancy.

Recommended daily limits

Most people who are pregnant can enjoy having one to two cups of matcha tea a day. But, you might need to change the amount if you drink other caffeinated beverages.

Choosing high-quality matcha

Trusted matcha tea brands follow protocols that reduce the risk of consuming lead or other contaminants from this beverage. Plus, matcha tea that is sourced from plants grown in proper shaded conditions will provide higher levels of antioxidants and other benefits.

When to avoid matcha entirely

People with serious caffeine sensitivities may need to avoid drinking matcha tea during pregnancy. If you have an iron or folate deficiency, then you will want to speak with your physician to make sure this beverage doesn’t interfere with your levels of important nutrients or supplementation.

When to Talk to Your Doctor

Everyone can benefit from talking to their physician before they try anything new during pregnancy. However, anyone with nutrient deficiencies, caffeine sensitivities or anxiety will especially benefit from consulting with their physician.

Frequently Asked Questions

Giving these questions a read through can help you feel more confident about enjoying matcha tea during your pregnancy.

Can I drink matcha while pregnant first trimester?

Yes, drinking matcha tea is generally safe during your first trimester and the warm beverage could help you get nutrients as you experience morning sickness.

Can I drink matcha while pregnant second trimester?

By the second trimester, you can typically continue enjoying drinking matcha tea. If you haven’t had it in the past, then talking with your doctor can help you add it to your routine with greater confidence.