Can You Drink Matcha Tea During Pregnancy?

If you love Matcha Green Tea (or coffee) and enjoy it regularly, you might wonder whether it’s safe to keep drinking it during pregnancy. Let’s take a closer look at what the research and official guidelines say — especially when it comes to caffeine and other compounds found in Matcha.

Understanding Caffeine During Pregnancy

Caffeine is one of the main concerns when it comes to drinking tea or coffee while pregnant. High caffeine intake can be harmful to the unborn baby and has been linked to a higher risk of miscarriage and lower birth weight.

But how much caffeine is considered too much? And do you need to cut it out completely?

Risk of Miscarriage and Recommended Limits

According to the German Nutrition Society (DGE) and the World Health Organization (WHO), consuming large amounts of caffeine — more than 300 mg per day — may increase the risk of miscarriage and affect the baby’s growth and development.

However, that doesn’t mean you need to give up caffeine entirely. The DGE recommends limiting caffeine intake to 200 mg per day during pregnancy.

To put this in perspective:
👉 One cup of Matcha contains roughly 30 mg of caffeine, depending on how strong you make it.
That means you could safely enjoy up to six or seven cups of Matcha per day without exceeding the DGE’s recommendation.

Of course, most people won’t drink that much Matcha in a day — but it shows that an occasional cup is considered safe.

The WHO gives similar guidance, suggesting that pregnant women keep their daily caffeine intake below 300 mg.

Other Research and Considerations

Some studies take a more cautious view and suggest that any caffeine may have risks during pregnancy. However, we personally tend to follow the recommendations from recognized authorities like the DGE and WHO, which support moderate consumption.

Matcha and Folate Absorption

Beyond caffeine, there’s another aspect to consider. Matcha is rich in catechins — powerful antioxidants that offer many health benefits. However, some studies suggest that catechins may reduce the body’s ability to absorb folate (vitamin B9).

Folate plays a crucial role in fetal development and helps prevent neural tube defects, such as spina bifida. Because of this, excessive consumption of green tea (including Matcha) could theoretically reduce folate bioavailability, especially if you aren’t getting enough from your diet or supplements.

Conclusion

While caffeine intake during pregnancy should be monitored, small amounts are generally considered safe. According to the DGE and WHO, moderate Matcha consumption — such as an occasional cup — poses no significant risk.

However, since Matcha may influence folate absorption, it’s wise to make sure you’re getting enough folic acid supplements or folate-rich foods.

In short:
✅ An occasional cup of Matcha is fine during pregnancy.
⚠️ Just be mindful of your total caffeine intake and ensure you’re supporting your body with proper nutrients.