Can I drink matcha tea during my pregnancy?

A common question that is often asked in our Matcha Bar is whether or not matcha green tea may have any adverse effects during pregnancy.

And because tea sister Claire was also pregnant at the time, we did some extra research and devoted an entire blog to this 🙂 Read more about matcha’s caffeine effect and our advice on the number of cups of matcha per day.

Caffeine, matcha and pregnancy

The concern comes from the fact that pregnant women generally need to be mindful of caffeine intake. A standard cup of coffee can vary from 70 mg to more than 125 mg of caffeine. A strong espresso contains even more.

Caffeine is not only found in coffee, but also in cola, energy drinks, vitamin waters, chocolate, mocha, ice cream, and protein bars. So before you know it, your daily caffeine intake can easily add up.

Fortunately, the caffeine in matcha (theine) works differently from coffee caffeine. Theine provides a slow, steady energy release for up to 6 hours, without the typical coffee crash.

In addition, drinking matcha tea or lattes can help provide important vitamins and minerals during pregnancy. Our ceremonial matcha from Japan is especially rich in the amino acid L-theanine. L-theanine supports brain function and helps the body absorb and balance matcha’s natural caffeine.

Although matcha’s theine is different from coffee caffeine, it is still recommended to limit overall caffeine intake during pregnancy.

So, how many cups of matcha can I drink during pregnancy?

One 1 gram serving of matcha contains approximately 35 mg of caffeine — less than an average cup of coffee.

Usually:

• 1 gram = ½ teaspoon
• 2 grams = 1 teaspoon

A standard matcha latte contains about 2 grams of matcha, which equals approximately 70 mg of caffeine.

Medical guidelines generally recommend:

• 200–300 mg of caffeine per day during pregnancy

Advice: Matcha & pregnancy

Our advice:

• Max. 2 cups of matcha tea per day, or
• Max. 1 matcha latte per day

This depends on other sources of caffeine in your diet (coffee, cola, chocolate, etc.). If you do not consume other caffeine-rich products, this amount is usually still within safe limits.

However, it is recommended to reduce all stimulant drinks (and even some superfoods) during the first trimester. Ideally, avoid matcha entirely during the first three months of pregnancy.

Always consult your midwife or general practitioner for personal advice.

How does matcha affect blood pressure during pregnancy?

Matcha may help lower blood pressure and acts as a natural blood thinner. Several studies suggest that green tea can help relax arterial walls and support healthy blood pressure levels.

Therefore, matcha can be a supportive beverage for those looking to naturally maintain healthy blood pressure.

Conclusion

Matcha during pregnancy is generally considered SAFE, as long as it is consumed in moderation.

However, like all caffeinated foods and drinks, balance is key. The general recommendation is not to exceed 200–300 mg of caffeine per day. One cup of matcha contains approximately 70 mg of caffeine, while a cup of coffee contains about 150 mg.

Benefits of matcha include:

• Rich in protein, vitamin C, and B vitamins (B1, B2, B6)
• High in folate, important for fetal development
• Contains L-theanine, which supports calm focus without jitters
• Contains EGCG (epigallocatechin gallate), a powerful antioxidant

Some studies suggest EGCG may also support better outcomes in cases of gestational diabetes.

Important note

Always choose high-quality organic matcha from Japan. Since matcha involves consuming the whole tea leaf, quality is very important to avoid contaminants such as heavy metals.

Avoid low-quality matcha from unregulated regions.