Teas During Pregnancy and Lactation – 8 Safe Teas and Which to Avoid

drinking tea during lactation

Drinking tea is a good way to stay hydrated, but herbal teas especially can influence our bodies and health. Find out here which teas to consume or avoid during pregnancy and breastfeeding.

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Which Teas Are Safe to Drink During Pregnancy?

There are many safe teas to drink during pregnancy. We often enjoy teas during pregnancy since they have so many beneficial properties. Tea makes you feel warm and cozy during the cold winter months as it hugs you from the inside. Iced tea refreshes your body during the sweltering days of summer. Good tea can transport you all over the world, and there are so many varieties to choose from!

Change the type of tea you drink frequently, so you get a variety of different flavors and nutrients. Some teas, like fruit tea, are a perfect complement to your pregnancy diet, but others, like herbal teas, have ingredients that might need to be consumed in moderation.

teas during pregnancy

Most herbal teas contain plant-based ingredients, like essential oils, that can affect the human body, comparable to a medicinal product. Too much may negatively affect, but two to three cups of herbal tea during pregnancy and lactation are usually harmless.

As a general rule, teas prepared from herbs and fruits also used for cooking are usually safe, e.g., thyme or peppermint tea. Sage tea is an exception since it may increase your blood pressure, putting you and your baby at risk.

Go Easy on the Caffeine

It’s no surprise that coffee and cocoa beans contain caffeine, but many tea leaves do, as well. Too much caffeine during pregnancy may harm the baby, lead to deformities, miscarriages, and low birth weight.

Since there is no precise data on how much caffeine is harmless to the unborn child, caffeine consumption should be limited during pregnancy and lactation. More than 2 cups of black tea or 3 cups of green tea a day is not recommended. This also applies while you’re nursing.

Is It Safe to Drink Green Tea During Pregnancy?

First things first: Green tea is not in general bad for you and your baby. Having a cup once in a while is absolutely okay as the caffeine in green tea is even a little lower than in other types of tea. However, substantial quantities of green or black tea may lower the serum levels of folic acid during pregnancy. Folic acid (folate) is part of the B vitamin family and is particularly important for the fetus’s development in the first trimester.

You shouldn’t necessarily drink black and green tea with a meal since the ingredients inhibit iron absorption. Iron is a trace element and, as a component of the body’s red blood cells, important for oxygen transport in our body.

But the low amounts of caffeine in green tea, in particular, make it a great option for a little energy boost during the day. Be sure to check the nutrition info on the teabag since caffeine can vary slightly from brand to brand.

Are Herbal Teas Safe During Pregnancy?

Herbal teas are delicious and add variety to everyday life. You can consume them on their own or as an herbal mixture and tea condiment. We drink herbal teas not just because they taste good but their healing properties make us feel good.

Several herbs are tried and tested remedies that ease ailments that are particularly prevalent during pregnancy and lactation. The same principle applies here as before: dosage is important, as an overdose of certain herbal ingredients may have detrimental effects on the health of mother and child.

Don’t drink these during pregnancy:

  • Ginseng
  • Paraguay tea
  • Passionflower
  • Licorice root

Drink these safe teas during pregnancy and lactation:

  • Fruit tea
  • Rooibos tea
  • Rosehip tea
  • Fennel
  • Red raspberry leaf tea
  • Chamomile
  • Peppermint
  • Melissa
  • Citrus

Which Herbal Teas Are Good in Small Doses During Pregnancy?

1. Nettle Tea

Nettle in small doses is an ingredient of many pregnancy teas as it is detoxifying, has a diuretic effect, and strengthens the body’s immune system.  Pure nettle in small doses might be too much of a good thing, so it’s best to avoid it.

2. Thyme Tea

Thyme is a good cure for coughs and colds, as it has an anti-inflammatory effect on the mouth and throat. In normal quantities, thyme is suitable for use during pregnancy, but too much thyme could stimulate your uterus and jumpstart childbirth, so go easy on the thyme.

3. Mint Tea

Mint in normal quantities is completely harmless and may help ease nausea and vomiting, helping offset morning sickness during the first trimester. Avoid pure mint oil during pregnancy since it could give you heartburn and increase gastric acid production. But be aware not to drink mint tea during late pregnancy as it can negatively affect lactation.

4. Ginger Tea

Ginger strengthens the immune system and can help ease colds. It’s also great for muscle relaxation and digestion. It can also ease some of the nausea and vomiting during the first few months of morning sickness. Take up to 6 grams of fresh ginger per day during pregnancy, but higher doses are not recommended since it may trigger premature contractions.

teas during pregnancy

What Are the Best Teas During Pregnancy?

5. Fennel Tea

Fennel works well against flatulence and stomach cramps, aids digestion, and stimulates milk production. You probably notice that many “pregnancy” teas contain fennel since it’s perfectly suitable for use during pregnancy and lactation.

6. Chamomile Tea

Chamomile tea is another pleasant drink during pregnancy. It’s famous for its calming, antispasmodic, antibacterial, and antifungal properties for your stomach and bowels. Drink it up!

7. Melissa Tea

Melissa has similar properties to chamomile- it can suppress muscle spasms and has great antiviral properties. It also works well against gastrointestinal disorders.

8. Rosehip Tea

Rosehip contains a lot of vitamin C and can also stimulate the immune system. Its mild laxative effect stimulates digestion and counteracts constipation, which is another plus during pregnancy. Rosehip can also have a pain-relieving effect.

Herbal Breastfeeding Teas Are Not a “Must”

Many women practically force themselves to drink breastfeeding tea, assuming it has a soothing effect on the baby and is important for boosting and maintaining the milk supply. The effect of this tea is completely overrated. There have been studies on the effect of fenugreek seed confirming its effect on boosting the milk supply. Pink Stork Lactation Tea contains

Other herbs like aniseed, caraway seed, Melissa, or even lemon verbena have also been shown to boost milk supply. But many breastfeeding teas do not contain any fenugreek at all. Pink Stork Lactation Tea contains fenugreek and aniseed!

If you don’t like the taste of lactation tea, rest assured there are many other great things to drink and better ways to stimulate milk production. Putting your baby to the breast as often as possible may be far more effective to stimulate milk production than some “magic” herbal tea

But if you’re looking for a good tea to boost your milk supply, here’s one of our favorites.

breastfeeding nutrition tea

Soothing Lactation Tea

Herbal tea for nursing mothers.
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Prep Time 5 minutes
Total Time 10 minutes
Course Drinks
Cuisine American
Servings 144 people
Calories 6 kcal


  • 2/3 cup fennel seeds
  • 1/3 cup fenugreek seeds
  • 1/2 cup dried lemon verbena
  • 1/2 cup dried red raspberry leaf
  • 1/2 cup nettle leaf
  • 1/4 cup dried thistle
  • 1/4 cup fennel seed


Soothing Lactation Tea

  • Combine herbs in an airtight container until you’re ready to use them.
  • When you’re ready for tea, combine about 1 tsp of the tea blend per cup of water, and use a tea bag or tea ball infuser to portion out the right amount of tea.
  • Boil water, and let the tea steep for about 5 minutes. Enjoy!


Calories: 6kcalCarbohydrates: 1gProtein: 1gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1mgPotassium: 17mgFiber: 1gSugar: 1gVitamin A: 14IUVitamin C: 1mgCalcium: 11mgIron: 1mg
Keyword breastfeeding, herbal, tea
Tried this recipe?Let us know how it was!

You might also want to get pregnancy and lactation tips from friends or family members on the FamilyApp.

Relaxation, Teas, and Pregnancy

Reducing stress also has a positive effect on milk production. When you’re relaxed and your parasympathetic nervous system is going strong, your body can work on making milk and taking care of your baby. So whether you’re drinking a fancy tea, a glass of water, or even coffee (yes- everything in moderation), if your beverage of choice is helping you relax, drink up! It’s good for you and the baby.

What are your favorite teas to drink during pregnancy and beyond? Be sure to share your favorites on your favorite family app!

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