Can You Drink Matcha While Pregnant?

It’s hard to resist matcha’s appeal: its vibrant color, creamy texture, and gentle flavor seem to be popping up everywhere, from comforting lattes to energizing morning brews. And it’s no wonder — this powdered green tea is packed with antioxidants, provides a mild caffeine boost, and offers a distinctive taste you can enjoy in countless ways.

Yet if you’re expecting, you may be asking: Can you drink matcha while pregnant? Is it safe to indulge in that frothy green cup during your first, second, or third trimester?

Below, we’ll dive deep into matcha and pregnancy, covering its caffeine content, potential benefits, risks, and expert tips. We’ll also look at how to enjoy it safely, so you can make an informed decision that supports both your health and your baby’s.

What Is Matcha?

Matcha is a special type of green tea grown primarily in Japan. Unlike regular green tea, which is steeped and then discarded, matcha is made by grinding entire tea leaves into a fine powder. This powder is then whisked into hot water or milk, allowing you to ingest the whole leaf [*].

Because you’re consuming the entire leaf, matcha delivers a more concentrated dose of antioxidants, vitamins, and caffeine than traditional green tea. It also has a uniquely rich, vegetal flavor — sometimes described as earthy or slightly sweet — which pairs beautifully with a variety of drinks and desserts. The result is a versatile tea that’s often praised for its potential health benefits and energizing properties [*].

How Much Caffeine Is in Matcha?

Caffeine is often the primary concern when it comes to tea and pregnancy. While the exact amount can vary, a single serving of matcha (about 1 teaspoon of powder) typically contains around 40–70 milligrams of caffeine [*]. This is more than a standard cup of brewed green tea but less than a typical cup of coffee, which can range from 90–150 milligrams per serving [*].

However, if you’re a matcha enthusiast who likes your drinks stronger — using more than one teaspoon per cup — you’ll naturally bump up the caffeine content. Similarly, some café-style matcha lattes might contain multiple scoops of matcha powder or additional espresso shots, further increasing total caffeine.

Is Matcha Safe During Pregnancy?

Yes, matcha is generally safe for most pregnant women when consumed in moderation — around 1 cup per day. However, it’s crucial to monitor your total caffeine intake, which should stay under 200 milligrams daily, and be mindful of potential nutrient interactions with folate [*].

That’s the short answer. But let’s look closer at how matcha might affect each trimester:

First Trimester

The early weeks of pregnancy are vital for fetal neural tube development. Excessive caffeine or any substance that may interfere with folic acid absorption is generally discouraged [*]. If you choose to drink matcha, limit yourself to small servings and maintain a folate-rich diet.

Second Trimester

As energy demands rise and morning sickness often subsides, matcha can provide a gentle pick-me-up. Still, remember to stay within recommended caffeine limits and remain mindful of how matcha may affect nutrient absorption [*].

Third Trimester

As your baby grows, high caffeine intake can sometimes contribute to issues like low birth weight. If you’ve been drinking matcha throughout pregnancy, keep an eye on portion sizes and listen to your body (and your healthcare provider) for guidance on maintaining a safe balance [*].

Benefits of Matcha While Pregnant

Matcha boasts a host of nutrients that can support overall wellness, particularly if you enjoy it in small to moderate amounts. Here are some potential benefits of matcha while pregnant [*]:

1. Antioxidant Power: Matcha is revered for its high content of antioxidants known as catechins. These compounds help reduce oxidative stress in the body, potentially supporting immune function and overall health during pregnancy.
2. Steady, Mild Energy: Matcha contains both caffeine and an amino acid called L-theanine. L-theanine can promote calmness and focus, counteracting the jittery effects that can come with other caffeinated beverages. This can be especially useful if you’re dealing with pregnancy fatigue.
3. Possible Metabolic Support: Some research suggests green tea and matcha may support healthy metabolism. While significant weight-loss efforts aren’t recommended during pregnancy, a balanced metabolism can still play a role in overall well-being.
4. Easy to Incorporate: Matcha’s versatility makes it simple to enjoy. Whether you prefer lattes, smoothies, or desserts, you can easily add a little matcha to get an antioxidant boost — provided you keep an eye on the caffeine content.

Risks of Drinking Matcha During Pregnancy

Although matcha may offer multiple perks, it’s not entirely risk-free. Here are some important considerations:

1. Caffeine Overload: Going overboard on matcha could send your daily caffeine levels above the 200-milligram mark. Excessive caffeine intake during pregnancy has been linked to issues like low birth weight and disrupted sleep [*].
2. Folate Absorption: Some studies suggest green tea, including matcha, may interfere with folate absorption. Folate (or folic acid) is critical to preventing neural tube defects in the developing fetus. Keeping your matcha intake low and pairing it with a folate-rich diet can help mitigate this risk [*].
3. Potential for GI Upset: Matcha can be somewhat concentrated, and pregnant women may be more sensitive to certain tastes and textures. Overconsumption might lead to mild stomach discomfort or nausea, especially if you’re already dealing with morning sickness [*].
4. Quality Matters: Some lower-quality or contaminated teas can contain heavy metals or pesticides. Opting for high-quality, organic matcha can help reduce exposure to these potential toxins [*].

How to Safely Enjoy Matcha While Pregnant

Whether it’s your first trimester or you’re counting down the days to delivery, these guidelines can help ensure you’re sipping matcha in a safe, sensible way:

1. Monitor Your Caffeine Intake

Keep an eye on all sources of caffeine — coffee, black tea, chocolate, and soft drinks included — and aim to stay within 200 milligrams per day. Consider measuring your matcha servings precisely (about 1 teaspoon per cup) to avoid accidental over-consumption.

2. Pay Attention to Timing

To minimize any impact on iron and folic acid absorption, avoid drinking matcha with meals or right before taking prenatal vitamins. Give yourself an hour or two before or after eating to enjoy your matcha.

3. Choose High-Quality Matcha

Look for reputable brands that prioritize organic farming practices and test for contaminants. High-grade matcha often has a vibrant green color and smooth, non-bitter flavor.

4. Listen to Your Body

Pregnancy alters your sensitivity to caffeine and taste. If you feel jittery, experience sleeplessness, or notice any stomach discomfort, scale back or consider cutting out matcha entirely until you’ve consulted your healthcare provider.

5. Discuss with Your OB/GYN

Every pregnancy is unique. If you have specific health concerns or a high-risk pregnancy, it’s best to seek personalized advice before continuing or introducing matcha into your diet.

Matcha and Pregnancy FAQ

Who should not drink matcha?

Women with high-risk pregnancies, significant caffeine sensitivity, or those advised by their doctor to avoid stimulants may need to steer clear of matcha. If you have a history of pregnancy complications or severe anemia, talk to your healthcare provider before sipping on this green tea.

Is it OK to have matcha every day?

Daily matcha can be fine during pregnancy if you limit yourself to around 1 cup per day, depending on caffeine levels (typically around 40–70 milligrams per serving). Always check your total caffeine from all sources to ensure you don’t exceed the recommended 200 milligrams per day.

Does matcha impact folic acid?

Some components in green tea, including matcha, may slightly interfere with the absorption of folate — a vitamin crucial for preventing neural tube defects. To reduce this risk, keep portions moderate and space out your matcha drinking so it doesn’t coincide with folic acid supplementation or folate-rich meals.

Is matcha high in caffeine?

Matcha generally has more caffeine than brewed green tea but less than a standard cup of coffee. Still, its caffeine concentration can vary widely depending on the amount of powder used. Always review product labels and consider measuring your matcha to maintain safe caffeine levels.

Does matcha affect getting pregnant?

There’s no strong evidence suggesting moderate matcha consumption hinders fertility. In fact, some research indicates that antioxidants and healthy lifestyle habits can support fertility overall [*]. However, excessive caffeine intake might potentially impact ovulation [*]. If you’re actively trying to conceive, moderate your overall caffeine intake and discuss any concerns with your doctor.

Can I Have Matcha While Breastfeeding?

While breastfeeding, caffeine still passes into breast milk, which can affect your baby’s sleep or irritability [*]. Most experts recommend keeping your caffeine levels similar to pregnancy guidelines — around 200 milligrams per day [*]. If you notice your baby is sensitive, it may help to cut back or avoid matcha altogether.

The Bottom Line

Can you have matcha while pregnant? In moderation, yes. Matcha can offer a gentle energy boost and a variety of antioxidants that may support overall wellness.

However, be vigilant about your total caffeine intake, consider timing your matcha away from prenatal vitamins, and stick to high-quality sources.

If you’re uncertain or dealing with a high-risk pregnancy, always consult your OB/GYN for personalized guidance.

About MiracleCord

At MiracleCord, we understand that every choice you make during pregnancy — from the foods you eat to the beverages you drink — can shape your child’s future. Along with exploring the potential benefits of matcha, it’s also worth considering the advantages of cord blood banking to safeguard your baby’s long-term health.

Our mission is to empower families with cutting-edge cord blood and cord tissue banking technology. If you’d like to learn more, give us a call at 888.743.2673 or download our free info guide. The decisions you make today truly can nurture your baby’s well-being for years to come.

DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS NOT INTENDED TO BE USED AS MEDICAL ADVICE.The materials and information contained on the MiracleCord website is provided for educational and informational purposes only, and is not intended to, and does not constitute, medical or other health advice or diagnosis, and should not be used as such. You should not use this information to diagnose or treat a health problem or disease. If you are seeking personal medical advice, you should consult with a licensed physician. Always consult with a qualified health care provider regarding a medical condition.