The minute you find out you’re pregnant, suddenly everything becomes a question.
Can I eat this?
Can I take that?
Wait… can I even drink my tea?
Pregnancy has a funny way of making you question things you’ve consumed for years without ever giving them a second thought. And herbal tea can be especially confusing. One website tells you peppermint tea is perfectly fine. Another makes it sound like one cup of herbal tea will send you straight to labor and delivery.
As a nurse and herbalist, I understand why women feel confused. The truth, as usual, is somewhere in the middle.
Herbal does not automatically mean safe during pregnancy. But it also doesn’t mean every herb needs to be feared.
What matters is the herb, the amount, the preparation, how frequently you’re drinking it, your medical history, and sometimes the stage of pregnancy you’re in. So let’s talk about herbal tea and pregnancy without the fearmongering—and without pretending every herbal tea is harmless simply because it came from a plant.
Are Herbal Teas Safe During Pregnancy?
The answer is: some may be appropriate, and some are better avoided. I know. That’s not the nice, simple yes-or-no answer you were hoping for.
One of the challenges with herbs during pregnancy is that we simply don’t have large pregnancy safety studies on every plant traditionally used as tea. The NHS specifically notes that research on herbal teas during pregnancy is limited and recommends limiting herbal tea consumption rather than assuming unlimited amounts are safe. This is something I try to explain frequently when talking about herbal medicine.
Dose matters. Preparation matters. Frequency matters.
Drinking a cup of ginger tea is not necessarily the same as taking a concentrated ginger extract. Using a culinary herb in food is not automatically equivalent to taking it in capsule form three times a day and drinking a multi-herb “detox” tea every morning is a very different situation from occasionally enjoying a cup of peppermint tea after dinner. Plants contain active compounds. That’s part of what makes herbal medicine so fascinating. It’s also why we need to stop assuming that “natural” automatically means “harmless.”
Ginger Tea During Pregnancy
Let’s start with one of the most commonly discussed pregnancy teas: ginger tea.
Ginger has been studied more than many other herbs used during pregnancy, particularly for nausea and vomiting. The National Center for Complementary and Integrative Health notes that research suggests ginger may be helpful for pregnancy-related nausea and vomiting.
If you’ve ever experienced first-trimester nausea, you understand why women start desperately searching their kitchen cabinets for anything that might settle their stomach. Often, simple ginger tea may be an option for some women.
But again, I want you to notice the word simple.
A tea containing ginger is not automatically the same as a concentrated ginger supplement or an herbal blend containing ten other ingredients.
Always read the label.
Is Peppermint Tea Safe During Pregnancy?
Peppermint is another tea women frequently reach for, especially when dealing with digestive discomfort.
The NHS includes peppermint among herbal teas discussed during pregnancy but recommends limiting herbal tea overall because pregnancy-specific research remains limited. This is where moderation becomes important. One cup occasionally and six giant mugs every single day are not the same exposure.
And your body matters too.
Peppermint may feel soothing for one person but aggravate reflux in another. If pregnancy has already blessed you with heartburn that feels like a tiny dragon has taken up residence behind your sternum, peppermint may not be your best friend.
Pay attention to how your body responds.
What About Rooibos Tea While Pregnant?
Rooibos is popular because it is naturally caffeine-free and has a mild flavor. This often makes it attractive to women trying to replace black tea or coffee during pregnancy.
But here’s where I want to be careful. You will find websites all over the internet confidently declaring rooibos “completely safe during pregnancy.” Pregnancy safety is rarely that black and white. The absence of caffeine is certainly useful when you’re trying to reduce total caffeine intake, but caffeine-free does not automatically equal extensively studied in pregnancy. If you’re drinking rooibos occasionally as a tea, that’s a very different question from consuming concentrated rooibos extracts or supplements.
This is exactly why I encourage pregnant women to discuss regular herbal use with their obstetric provider or midwife—especially when drinking the same herb daily.
Can You Drink Lemon Balm Tea During Pregnancy?
Lemon balm is another herb frequently found in calming or relaxation blends.
And this is a perfect example of why I don’t love giant lists titled “25 Pregnancy-Safe Herbs!” Evidence regarding many herbs during pregnancy is limited, that doesn’t automatically mean an herb is dangerous. It means we don’t always have enough information to confidently call it safe for every pregnant woman in every amount. There is a difference.
If your tea contains lemon balm as part of a blend, look at the entire ingredient list. Consider how frequently you’re drinking it and if you plan to use it regularly or medicinally during pregnancy, talk with your pregnancy care provider.
Is Raspberry Leaf Tea Safe During Pregnancy?
Oh, raspberry leaf.
If you’ve spent more than five minutes in a pregnancy Facebook group, you’ve probably heard about it. Red raspberry leaf is traditionally used later in pregnancy and is frequently promoted as a way to “tone the uterus” or prepare the body for labor. But we need to separate traditional use from proven clinical benefit.
A systematic review examining raspberry leaf use during pregnancy found that the evidence supporting its effectiveness is weak and that more research is needed. That doesn’t mean traditional herbal knowledge should automatically be dismissed. It means we shouldn’t promise pregnant women that drinking raspberry leaf tea will shorten labor, prevent complications, or guarantee an easier birth.
I also would not casually recommend raspberry leaf during early pregnancy or if you have struggled with preterm labor or a fragile pregnancy, without discussing it with your obstetric provider or midwife. Pregnancy is not the time for TikTok herbal protocols.
Can You Drink Earl Grey Tea While Pregnant?
This was such a common question that I wrote an entire article about it.
Traditional Earl Grey is generally made from black tea flavored with bergamot. The biggest consideration with traditional Earl Grey is caffeine. The American College of Obstetricians and Gynecologists states that moderate caffeine consumption of less than 200 milligrams per day does not appear to be a major contributing factor in miscarriage or preterm birth.
But remember—that is total caffeine for the day. Not 200 milligrams from coffee. Then another 200 from tea, then a soda and/or then chocolate. Your body unfortunately does not keep separate caffeine checking accounts.
Coffee, black tea, green tea, soda, energy drinks, chocolate, and other caffeine sources all contribute independently to your TOTAL daily intake. If you’re specifically wondering about bergamot, caffeine, and Earl Grey during pregnancy, read my full article:
Can You Drink Earl Grey Tea While Pregnant? What You Need to Know
What Herbal Teas Should You Avoid During Pregnancy?
This is where reading the ingredient list becomes extremely important. Please do not assume a tea is pregnancy-safe because the front of the box says:
CLEANSE
DETOX
FLAT BELLY
NATURAL ENERGY
or even…..
SAFE FOR PREGNANCY
Turn the package over. Read the ingredients. Current public-health pregnancy guidance specifically cautions against several herbal teas. Current herbal pregnancy guidance, for example, advises avoiding teas containing herbs including aloe, coltsfoot, juniper berry, pennyroyal, buckthorn bark, comfrey, sassafras, lobelia, stinging nettle, and senna leaves. It also advises avoiding kombucha during pregnancy. The NHS specifically advises avoiding herbal teas containing licorice root during pregnancy.
This is why I become concerned when someone tells me:
“My tea is organic, so I figured it was safe.” Organic describes how something was produced. It does not tell you whether a particular plant compound is appropriate during pregnancy.
Poison ivy is natural.
So are poisonous mushrooms.
Nature is amazing. Nature is also perfectly capable of knocking you on your butt.
What About Chamomile Tea During Pregnancy?
Chamomile deserves its own conversation because it is commonly assumed to be one of the gentlest herbs available. You see a picture of a little flower on the box and immediately think: Oh. This is basically a hug in a mug. Not necessarily.
Pregnancy recommendations regarding chamomile are not universally consistent. The NHS discusses limiting herbal teas such as chamomile because of limited research, while current herbal pregnancy guidance specifically lists chamomile as a tea to avoid during pregnancy. When reputable health organizations give different levels of caution, I don’t think the responsible answer is to pick whichever recommendation sounds nicest.
I think the responsible answer is to say: The evidence is not clear enough for me to confidently recommend regular chamomile use during pregnancy without discussing it with your pregnancy care provider. That’s not fear.
That’s honesty.
What Are the Best Teas for the First Trimester?
The first trimester is often when women begin researching tea because nausea, food aversions, exhaustion, and digestive changes suddenly appear. If nausea is your primary concern, ginger is one of the better-studied herbal options for pregnancy-related nausea, but I would still keep things simple.
The first trimester is not when I would personally start experimenting with aggressive herbal cleanses, complicated medicinal tea blends, or concentrated herbal protocols. Look for simple ingredient lists and know what you’re drinking. Consider how often you’re drinking it and tell your obstetric provider or midwife about herbs and supplements you’re using regularly.
Yes—even tea.
Is Black Tea or Green Tea Safe During Pregnancy?
Black tea and green tea are not herbal teas. They come from the tea plant, Camellia sinensis, and naturally contain caffeine. That doesn’t automatically mean you have to eliminate them during pregnancy. It means they count toward your total daily caffeine intake.
Current ACOG guidance recommends keeping caffeine consumption below 200 milligrams per day during pregnancy. Caffeine content can vary depending on the tea, serving size, steeping time, and preparation. A lightly steeped 8-ounce cup and a giant 24-ounce tumbler of strongly brewed tea are not the same thing. But serving size still counts.
How Do You Choose a Tea During Pregnancy?
If you’re pregnant and standing in front of an entire wall of tea feeling completely overwhelmed, here’s what I want you to remember:
- Read the entire ingredient list.
- Avoid assuming “natural,” “organic,” or “herbal” means pregnancy-safe.
- Be especially cautious with detox, cleanse, weight-loss, and highly stimulating blends.
- Track your total caffeine intake from all sources.
- Remember that tea, tinctures, extracts, essential oils, and capsules are not interchangeable preparations.
- If you plan to use an herb regularly or specifically for a medicinal purpose, discuss it with your obstetric provider, midwife, or pharmacist.
And please tell your healthcare provider what you’re actually taking. Don’t say: “Oh, just vitamins.” Then casually mention three tinctures, six herbs, mushroom powder, an essential oil protocol, and something your cousin bought from a lady at a festival. Those things matter.
A Note From a Nurse and Herbalist
I love herbs.
I have spent years learning about them, working with them, and helping people better understand how plants interact with the body. Loving herbal medicine does not mean pretending herbs are incapable of having physiological effects. In fact, it’s the opposite.
I respect herbs because they can affect the body.
Pregnancy is a time when the body is undergoing enormous physiological change. You don’t need to be terrified of your tea cabinet, but you do need to be informed. Ask what is in the blend. Know why you’re drinking it. Pay close attention how much you’re consuming. Investigate whether the herb has pregnancy safety data, and when the evidence isn’t clear, it’s okay to choose caution. That’s not rejecting natural medicine.
That’s using it responsibly.
Final Thoughts: What Is the Best Herbal Tea for Pregnancy?
There is no single “best tea for pregnancy” that is perfect for every woman. If you’re dealing with pregnancy-related nausea, ginger may be worth discussing with your provider and has some research supporting its use. If you’re reducing caffeine; you may be looking for naturally caffeine-free options—but you should still evaluate the specific herb rather than assuming caffeine-free means pregnancy-safe. If you’re drinking a medicinal herbal blend regularly, take the ingredient list to your obstetric appointment.
Remember that with herbal medicine, the person, the plant, the preparation, and the amount all matter. Pregnancy doesn’t mean you need to fear everything you put into your body. It means you have a very good reason to become more intentional about it.
Frequently Asked Questions
Are herbal teas safe during pregnancy?
Some herbal teas may be appropriate during pregnancy, while others should be limited or avoided. Pregnancy safety data are limited for many herbs, so the specific ingredients, amount, and frequency of use matter.
What teas are safe to drink while pregnant?
There isn’t one universal list appropriate for every pregnancy. Ginger has research supporting its potential use for pregnancy-related nausea, while public-health guidance identifies some other herbal teas as acceptable in moderation and specifically cautions against others.
Is raspberry leaf tea safe in early pregnancy?
Evidence supporting raspberry leaf use during pregnancy is weak. Because it is traditionally associated with later pregnancy and labor preparation, discuss its use with your obstetric provider or midwife rather than starting it routinely during early pregnancy.
Is Earl Grey tea safe during pregnancy?
Traditional Earl Grey contains black tea and therefore caffeine. Current ACOG guidance recommends keeping caffeine intake below 200 milligrams per day during pregnancy. Read our complete guide to Earl Grey tea and pregnancy for more information.
What is the best tea to drink during pregnancy?
The answer depends on why you’re drinking tea. Ginger may be useful for pregnancy-related nausea, while other teas need to be evaluated based on the individual herbs, caffeine content, preparation, and frequency of use.
Medical Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or replace individualized medical care. Pregnancy recommendations may vary based on medical history, medications, pregnancy complications, and individual risk factors. Discuss regular herbal use and supplements with your obstetric healthcare provider, midwife, or pharmacist.
