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Though people have been enjoying matcha for hundreds and hundreds of years, this ancient beverage has recently achieved TikTok fame as a new generation has discovered its tasty, rejuvenating, photogenic appeal.

So, if your FYP is dotted with tantalizing matcha latte art, you may be wondering: Is matcha safe during pregnancy?

The answer is yes, you can drink matcha during pregnancy, but only in moderation due to its caffeine content. Matcha is a finely ground green tea powder that contains more concentrated caffeine and antioxidants than regular brewed green tea. While moderate amounts are safe for most pregnant people, excessive caffeine can increase the risk of complications like miscarriage, low birth weight, or sleep disturbances.

Is matcha safe to drink while pregnant?

Matcha is safe when consumed in moderation—generally no more than 1 cup per day, depending on your overall caffeine intake. The American College of Obstetricians and Gynecologists (ACOG) recommends limiting total caffeine intake to 200 mg per day during pregnancy. One cup of matcha (½ to 1 teaspoon of powder) typically contains 60 to 80 mg of caffeine, but this can vary.

Always account for other sources of caffeine (coffee, black tea, soda, chocolate) when calculating your daily intake. (Learn more about caffeine during pregnancy!)

Benefits of Drinking Matcha During Pregnancy

  • Rich in antioxidants (catechins): May support immune health and reduce oxidative stress
  • L-theanine content: Can promote calm alertness without the jitters of coffee
  • Vitamin C, selenium, zinc: Trace nutrients that may support immune function
  • Sustained energy: Provides a gentler caffeine release compared to coffee
  • Hydration: When prepared with water or milk, it contributes to daily fluid needs

Risks or Considerations

  • Caffeine: Excessive intake (more than 200 mg a day) may increase risks during pregnancy.
  • Absorption of folate and iron: Catechins in matcha may reduce absorption of these nutrients if consumed with meals.
  • Quality concerns: Low-quality powders may contain heavy metals, pesticides, or additives.
  • Digestive upset: Matcha is strong and can cause nausea or stomach irritation if consumed on an empty stomach.

How to Safely Drink Matcha While Pregnant

  • Limit to 1 cup per day (or less, depending on other caffeine sources)
  • Choose high-quality, organic matcha to minimize contaminants
  • Drink between meals to avoid interference with iron or folate absorption
  • Avoid energy drinks or supplements that include concentrated matcha extracts
  • Mix with milk or milk alternatives to balance acidity and add calcium

When to Avoid Matcha

  • If your daily caffeine intake is already close to 200 mg
  • If you experience insomnia, heart palpitations, or jitters after drinking it
  • If your doctor has advised a caffeine-free pregnancy due to complications
  • If the matcha powder is low-quality or includes unregulated additives

Bottom Line

Matcha can be safely enjoyed during pregnancy in moderation, as long as you’re not swigging down lots of other caffeine drinks as well. Look for high-quality powders and try to stick with to one matcha a day. So, feel free to whip up that matcha latte you’ve been craving (and film it for TikTok as well, if you must)!

More on Safe Eating Foods and Drinks for Pregnancy:

 

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REFERENCES

  • American College of Obstetricians and Gynecologists: Moderate Caffeine Consumption During Pregnancy, Obstetrics & Gynecology, August 2010
  • European Food Safety Authority Panel on Dietetic Products, Nutrition and Allergies: Scientific Opinion on the Safety of Caffeine, EFSA Journal, May 2015
  • March of Dimes: Caffeine in Pregnancy, April 2020
  • American College of Obstetricians and Gynecologists: How Much Coffee Can I Drink While I’m Pregnant?
  • U.S. Department of Agriculture: FoodData Central: Matcha Green Tea
  • Mayo Clinic: Expert Answers – Caffeinated Drinks
  • World Health Organization: Restricting Caffeine Intake During Pregnancy, August 2023
  • Office of Dietary Supplements, NIH: Iron — Fact Sheet for Health Professionals
  • ConsumerLab: Green Tea Review — Tea Bags & Matcha Supplements

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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider.