Tea during pregnancy: what to avoid and what can you drink?

When you're pregnant, a warm cup of tea quickly becomes your best friend, especially if coffee suddenly doesn't appeal or your stomach is more sensitive. But not every tea is suitable. Some herbs can stimulate the uterus, affect hormones, or be harmful to your baby. Even ingredients you might not expect, such as hibiscus in fruit teas, marigold in blends, or liquorice in chai mixtures, can pose risks during pregnancy.

At Earthly, a Belgian webshop for sustainable loose tea, we list the exact ingredients of each product. This makes it easy to make a conscious choice. In this article, you'll find a fully fact-checked overview of herbs that are safe, discouraged, or to be avoided, as well as an assessment of each product in the Earthly assortment based on their actual ingredient lists.

Disclaimer: This article is for informational purposes only and does not replace medical advice. Always consult your gynaecologist, GP, or midwife if you have any doubts about food and drinks during pregnancy.

Summary: tea and pregnancy at a glance

  • Caffeine-free and safe: rooibos, spearmint, verbena, rosehip, lemongrass, lime blossom, and nettle
  • In moderation (caffeine, max. 200 mg/day): green, white, and oolong tea
  • Matcha: highest caffeine (70 to 130 mg/serving), strictly limit
  • Strictly avoid: liquorice, senna, ginseng, valerian, hop blossom, lady's mantle, dong quai, pennyroyal, comfrey, hibiscus, marigold, sage, aloe vera, borage, yarrow, raspberry leaf tea (1st and 2nd trimester)
  • As a culinary herb OK, in high tea doses with caution: rosemary, thyme, basil, cinnamon, fennel, parsley, lavender
  • Risk ingredients in our teas:
    • Hibiscus in the African tea
    • Christmas tea
    • Cranberry apple tea
    • Forest fruit tea
    • Marigold in the Good Morning tea
    • Black apricot peach tea
    • Valerian in the Spicy Evening tea
    • Spring Blossom tea
    • Licorice in the Chai tea

1. Why is tea choice so important when you're pregnant?

Herbal tea feels healthy and natural, but "herbs" and "safe during pregnancy" are absolutely not synonyms. Plants contain active substances that, at higher concentrations, such as in tea, have a very different effect than the same herbs as culinary herbs in small culinary quantities. There is an important distinction: sprinkling rosemary over your pasta is very different from drinking a strong rosemary tea daily.

Most risks come from herbs with one of the following effects: uterine stimulation (can induce contractions), phytoestrogenic effects (disrupt hormone balance), emmenagogue effects (stimulate blood flow to the uterus), or liver-damaging or neurotoxic substances that can cross the placenta.

At Earthly (earthly.be), a Belgian webshop for sustainable, organic loose tea, you can see exactly which ingredients are in each product. Below you'll find a complete overview to help you assess those ingredients.

2. Full overview: herbs safe, in moderation, or to be avoided

The tables below are based on herbal tea literature, Belgian herb guides, WHO and FAGG guidelines, and the American Pregnancy Association. This always concerns use as tea or herbal preparations, not small culinary amounts as kitchen herbs.

Strictly avoid: these herbs should not be drunk as tea during pregnancy

Herb Why avoid Also known as
Liquorice Increases blood pressure, retains fluid, linked to premature birth. Phytoestrogenic and uterine-stimulating effect. Glycyrrhiza glabra, licorice root, drop
Hibiscus Emmenagogue effect, stimulates blood flow to the uterus. Hidden in many fruit teas. Hibiscus sabdariffa, rosella, karkadeh, hibiscus flower
Marigold / Calendula Uterine-stimulating and phytoestrogenic effect. Internal use discouraged. Also found in blends that seem innocent. Calendula officinalis, pot marigold
Valerian Insufficient safety data. Active substances can affect the baby's nervous system. Valeriana officinalis, baldrian, valerian root
Hop blossom Phytoestrogenic properties. Often combined with valerian in sleep teas. Humulus lupulus, hop
Lady's Mantle Uterine-stimulating effect due to tannins and alkaloids present. Alchemilla vulgaris, lady's mantle
Senna Powerful laxative, can induce uterine contractions. Found in detox and slimming blends. Cassia senna, senna leaf
Ginseng Hormone-stimulating effect, negative effects on fetus shown in animal studies. Panax ginseng, Korean ginseng; also Siberian ginseng (Eleutherococcus)
Dong Quai Blood-thinning and uterine-stimulating. Traditionally used to induce labor. Angelica sinensis, women's root, dang gui
Pennyroyal Abortifacient in higher doses. Strongly discouraged, even in small amounts. Not to be confused with spearmint or peppermint. Mentha pulegium, pennyroyal, fleamint
Comfrey Contains pyrrolizidine alkaloids: liver-damaging and cross the placenta. Symphytum officinale, comfrey, heelkruid
Sage Contains thujone: uterine cramps and nervous system influence. Always avoid sage essential oil. Salvia officinalis
Aloe vera Can stimulate uterine contractions with internal use. External use on the skin is safe. Aloe barbadensis
Borage Uterine-stimulating effect. Also contains pyrrolizidine alkaloids. Borago officinalis, cucumber herb
Yarrow Contains substances with uterine-stimulating and blood-thinning effects. Achillea millefolium, yarrow
Fennel (in tea) Phytoestrogens (anethole). OK as a culinary herb in small amounts; avoid as tea or in large doses. Foeniculum vulgare, fennel
Raspberry leaf tea (1st and 2nd trimester) Uterine-stimulating effect, precisely why it is sometimes used in the 3rd trimester. Avoid early in pregnancy. Rubus idaeus, raspberry leaf
Wormwood Contains thujone: neurotoxic and uterine-stimulating. Artemisia absinthium, wormwood

With caution: OK as a culinary herb, but limit in tea form

The following herbs are safe in small culinary amounts. But in concentrated tea form, where active substances are released into water, the dose can quickly become higher than what is responsible during pregnancy. Do not use them as daily tea.

Herb Caution in tea form Culinary use
Rosemary In high doses, uterine contractions possible. Avoid strong rosemary tea. Safe as a culinary herb in normal quantities.
Thyme In tea concentration, potentially uterine-stimulating. Always avoid essential oil. Safe as a culinary herb.
Basil Essential oil has a uterine-stimulating effect. Pesto and basil in food are fine. Safe as a culinary herb in small quantities.
Oregano / Marjoram Uterine-stimulating effect in high doses. Avoid therapeutic doses. Safe as a culinary herb in normal quantities.
Parsley Large quantities can cause uterine contractions and increase the risk of premature birth. Safe as a culinary herb.
Cinnamon High doses are uterine-stimulating. Ceylon cinnamon contains less coumarin than Cassia cinnamon. Safe as a culinary herb and occasionally in tea.
Ginger Effective for morning sickness, but max. 1 to 2 cups of tea per day. Large doses are blood-thinning and uterine-stimulating. Do not use with clotting disorders or previous miscarriages. Safe as a culinary herb in small quantities.
Chamomile In large quantities, uterine properties. An occasional cup is acceptable. Not daily as a base tea. Safe as an occasional cup.
Lavender Common lavender (angustifolia) in small tea doses: OK. French lavender (stoechas) and essential oil: avoid. Safe as tea in small quantities.
Nutmeg Can affect prostaglandin synthesis, contains hallucinogenic essential oils in high doses. Safe as a culinary herb.

Safe: caffeine-free herbs and tea ingredients

Herb / Ingredient Note
Rooibos Caffeine-free, safe throughout pregnancy. Can be drunk without limit.
Spearmint / Green mint Caffeine-free, good for digestion. Not to be confused with pennyroyal.
Peppermint Safe in normal tea doses, helps with digestive complaints. Avoid high doses of peppermint essential oil.
Verbena / Lemon verbena Calming, safe in moderation.
Rosehip Caffeine-free, rich in vitamin C, safe.
Lemon balm Calming, safe alternative to valerian.
Lemongrass Caffeine-free, fresh taste, safe in normal tea doses.
Lime blossom Calming, safe in normal quantities.
Nettle Rich in iron and minerals, safe and even beneficial during pregnancy.
Elderflower / Elderberry Safe from a reliable source. Do not pick unripe berries yourself.
Greek mountain tea (Sideritis) Limited research, but no known risks. Generally considered safe.
Plantain (Plantago) Safe in tea blends, supports digestion.
Apple, rosehip, grape and hibiscus-free fruits Fruity tea bases without problematic herbs are safe.

3. Ginger tea during pregnancy: effective for nausea, but not unlimited

Ginger tea is known as a natural remedy for morning sickness, and that's true. The WHO recognizes ginger as effective for pregnancy nausea, and a review study of over 1,200 pregnant women showed that up to 1,500 mg of ginger per day is safe.

However, large amounts of ginger have a mild blood-thinning effect and can induce uterine contractions. Drink ginger tea in moderation: a maximum of 1 to 2 cups per day. Women with clotting disorders, a history of miscarriages, or close to delivery should avoid ginger completely.

Please note: Earthly does not have a separate caffeine-free ginger tea. The Green tea ginger lemon also contains caffeine (green sencha). If you want ginger tea, make it yourself from fresh ginger root or dried ginger strips steeped in hot water.

4. Caffeine in tea: how much is allowed during pregnancy?

The WHO guideline, followed by the Belgian FAGG, is a maximum of 200 mg of caffeine per day during pregnancy. Here is an overview per tea type:

  • Matcha: 70 to 130 mg per serving (highest)
  • Black tea: 40 to 70 mg per cup
  • Oolong: 30 to 50 mg per cup
  • Green tea: 20 to 40 mg per cup
  • White tea: 15 to 30 mg per cup
  • Rooibos, herbal tea and fruit tea without tea plant: 0 mg

Green tea also hinders the absorption of folic acid due to the presence of EGCG, an additional point of attention in the first trimester. Also count coffee and other caffeine sources in your daily total.

5. All Earthly teas

Below you will find a complete overview of all teas in our assortment, assessed for suitability during pregnancy based on the exact ingredient list per product. This overview has been checked against the herb table above.

Completely safe: caffeine-free, no problematic herbs

  • Rooibos tea
    Ingredients: rooibos (South Africa). One ingredient, caffeine-free, no allergens. The safest and most recommended tea choice during pregnancy. Can be drunk without limit.
  • Green mint tea
    Ingredients: green mint (spearmint, Mentha spicata). Caffeine-free. Good for digestion and nausea. Note: this is spearmint, not pennyroyal, which is dangerous.
  • Verbena Tea
    Ingredients: verbena (verveine/lemon verbena). Caffeine-free, calming, safe alternative to valerian.
  • Rosehip Tea
    Ingredients: rosehip. Caffeine-free, rich in vitamin C, completely safe.
  • Turkish Apple Tea
    Ingredients: apple, natural apple flavor. Caffeine-free, completely safe.
  • Greek Mountain Tea
    Ingredients: Greek mountain tea (Sideritis). Caffeine-free. Limited research, no known risks.
  • Exotic Summer Tea
    Ingredients: mango, apple, melon, pineapple, verbena, quince, blue cornflower, fig, kiwi, cherry. Caffeine-free, no problematic herbs. Also delicious as iced tea.

Caffeine: max. 1 to 2 cups per day within the daily limit of 200 mg

  • Chinese Sencha Tea
    Pure green Sencha, caffeine 20 to 40 mg per cup. Also hinders folate absorption (EGCG). Max. 1 to 2 cups per day.
  • Pai Mu Tan (White Tea)
    Pure white tea, lowest caffeine content of the tea plant (15 to 30 mg per cup). Max. 2 cups per day.
  • Chinese Jasmine Tea
    Green tea base with jasmine blossoms, contains caffeine. Max. 1 to 2 cups per day.
  • Chinese Oolong Tea
    Pure oolong, caffeine 30 to 50 mg per cup. Max. 1 to 2 cups per day.
  • Green Tea Ginger Lemon
    Ingredients: green Sencha, ginger 10%, lemongrass, lemon flavor, lemon peel. Ginger and lemon are okay, but caffeine counts. Max. 1 to 2 cups per day, not for daily basic tea.
  • Ceremonial Matcha
    Highest caffeine content of all tea types: 70 to 130 mg per serving. One cup of matcha almost fills the entire daily limit of 200 mg. Strictly limit, certainly not daily. Keep the rest of the day caffeine-free.
  • Blue Earl Grey Tea
    Ingredients: black tea Assam, bergamot flavor, blue cornflower. No problematic herbs, but high caffeine content (40 to 70 mg per cup). Max. 1 cup per day, caffeine-free for the rest of the day.

Avoid during pregnancy: problematic herbs present

  • Spicy Evening Tea
    Ingredients: apple, verbena, lemon balm, Tulsi, orange, marigold, tangerine, hop blossoms, lady's mantle, valerian root, savory.
    Contains valerian, hop blossoms, lady's mantle, and marigold. Four herbs to be avoided, do not drink during pregnancy.
  • Spring Blossom Tea
    Ingredients: apple, lemongrass, rosehip, black pepper, peppermint, chamomile, Tulsi, marigold, lavender, rosary, cardamom, valerian root.
    Contains valerian root and marigold. Do not drink during pregnancy.
  • Spicy Chai Tea
    Ingredients: fennel, anise, licorice root, ginger, cinnamon sticks, cloves, cardamom.
    Contains licorice root, one of the most proven risks during pregnancy. Do not drink.
  • Chamomile Elderflower Tea
    Ingredients: narrow-leaved plantain, fennel, elderflower, lemon balm, chamomile (11%), linden blossom, ginger, eucalyptus, nettle, thyme, peppermint, lavender.
    Contains fennel (phytoestrogens) and chamomile in high concentration (11%) and thyme in tea form. The combination makes this product inadvisable as a pregnancy tea.
  • Provence Tea
    Ingredients: green Sencha, lemongrass, cinnamon, rosemary, verbena, white Pai Mu Tan, Ceylon cinnamon, thyme, olive leaf, grapefruit and lemon flavor, lavender, lime oil.
    Contains rosemary and thyme in tea form, plus caffeine. Not for daily tea, to be avoided.
  • Good Morning Tea
    Ingredients: green Sencha, white Pai Mu Tan, mango flavor, marigold, rose petals, orange flavor, blue cornflower, bergamot flavor.
    Contains marigold (calendula) with uterine stimulating effect, plus caffeine. Do not drink during pregnancy.
  • Black Apricot Peach Tea
    Ingredients: black tea Assam, peach and apricot flavor, marigold, apricot, peach.
    Contains marigold (uterine stimulating) and high caffeine (black tea). Do not drink during pregnancy.
  • Africa Tea
    Ingredients: rooibos, honeybush, mango, papaya, mint, lemon peel, lemongrass, hibiscus, goji berry, beetroot.
    Contains hibiscus. Avoid during pregnancy.
  • Christmas Tea
    Ingredients: apple, hibiscus, grape, rosehip, orange peel, cinnamon stick, clove, black pepper.
    Contains hibiscus. Avoid during pregnancy.
  • Cranberry Apple Tea
    Ingredients: apple, hibiscus, rosehip, grapes, vegetable oil, cranberry flavor, elderberries, cranberries.
    Contains hibiscus. Avoid during pregnancy.
  • Forest Fruits Tea
    Ingredients: apple, beetroot, hibiscus, rosehip, date, elderberry, grape, flavors, blueberry, blackberry, red currant, mallow.
    Contains hibiscus. Avoid during pregnancy.

6. Practical tips for expectant tea drinkers

1. Hibiscus and marigold hide in blends

Hibiscus gives fruit teas that typical deep red color. Marigold (calendula) is used as a color and flavor enhancer in tea blends and in blends that look very healthy. At Earthly, hibiscus is found in four products and marigold in three, and none of those products are called "hibiscus tea" or "marigold tea". Always read the label, for every brand.

2. The difference between cooking herb and tea is big

Sprinkling rosemary over your chicken is not the same as drinking two cups of rosemary tea daily. In tea, the active substances dissolve in water and are consumed in a much higher concentration than through food. Keep this in mind for herbs you normally use without thinking.

3. Valerian and hops are in sleep and evening teas

Teas that promise relaxation or sleep almost always contain valerian and/or hop blossoms. At Earthly, these are the Spicy Evening Tea and the Spring Blossom Tea. Choose lemon balm, verbena or linden blossom as a calming alternative.

4. Rooibos is the safest basic tea

The pure Rooibos tea from Earthly contains only rooibos, no additives, no hidden herbs and no caffeine. Safe throughout pregnancy, can be drunk without limit. This makes it the ideal basic tea for expectant mothers.

5. Do not rely on the name of a tea

A tea called "fruit" or "forest fruits" may contain hibiscus. A "good morning" tea may contain marigold. A "chai" almost always contains licorice. Read the ingredient list, not the name of the product.

6. Always count your caffeine intake

Matcha, black tea and Earl Grey have the highest caffeine content. Green tea also hinders the absorption of folic acid. The WHO limit is 200 mg of caffeine per day; count coffee, chocolate and other sources.

7. Frequently asked questions about tea and pregnancy

1. Which herbs should you absolutely avoid in tea during pregnancy?

Avoid in tea form: licorice, hibiscus, marigold/calendula, valerian, hop blossoms, lady's mantle, senna, ginseng, dong quai, pennyroyal, comfrey, sage, aloe vera, borage, yarrow, and fennel in large doses. Avoid raspberry leaf tea in the first and second trimesters. See the full table above for details per herb and associated alternatives.

2. Is hibiscus dangerous during pregnancy?

Yes, hibiscus is not recommended during pregnancy. Hibiscus has emmenagogic properties and can stimulate blood flow to the uterus. It is hidden in many fruit teas. At Earthly, Africa tea, Christmas tea, Cranberry apple tea and Forest Fruits tea contain hibiscus. All four should be avoided during pregnancy.

3. Is marigold (calendula) safe in tea during pregnancy?

No. Marigold is not recommended for internal use during pregnancy. It has uterine stimulating and phytoestrogenic properties. External application as an ointment on the skin is safe. At Earthly, marigold is in the Good Morning Tea and the Black Apricot Peach Tea, both to be avoided.

4. Which Earthly teas are safe during pregnancy?

Completely safe are: Rooibos tea, Green mint tea, Verbena tea, Rosehip tea, Turkish apple tea, Greek mountain tea and Exotic summer tea. With caffeine restriction, Sencha, Pai Mu Tan, Oolong, Chinese Jasmine and Green tea ginger lemon are suitable for a maximum of 1 to 2 cups per day. Strictly limit matcha due to its high caffeine content.

5. How much caffeine can you drink during pregnancy?

Maximum 200 mg of caffeine per day, in accordance with WHO guidelines and the Belgian FAGG. Matcha contains 70 to 130 mg per serving. Black tea contains 40 to 70 mg per cup. Oolong contains 30 to 50 mg. Green tea contains 20 to 40 mg. White tea contains 15 to 30 mg. Rooibos and herbal teas without tea plant contain no caffeine. Also count coffee and other sources.

Drinking tea during pregnancy: enjoy responsibly

As an expectant mother, you don't have to give up your cups of tea. It just requires a little more awareness: knowing which herbs to avoid, even if they are in products that seem innocent, such as hibiscus in a fruit tea, marigold in a morning blend or licorice in chai.

At Earthly, the ingredients of each product are clearly stated. The safest choice for daily tea during your pregnancy is the pure Rooibos tea: one ingredient, caffeine-free, throughout pregnancy. Do you want variety? The Green mint tea, Verbena tea, Rosehip tea and Turkish apple tea are also excellent options.

If you have any doubts about a specific tea or ingredient, please contact us via earthly.be or discuss it with your midwife.

Happy pregnancy, and enjoy every warm cup of tea.

Sources

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