Can You Drink Herbal Tea During Pregnancy? | What’s Safe

Yes, some herbal teas are generally considered safe in moderation during pregnancy, but others should be avoided. Check with your doctor first.

Herbal tea sounds like a gentle, natural choice during pregnancy — just leaves and hot water, nothing harsh. But the word “herbal” covers a wide range of plants, and not all are considered safe for you and your baby.

The short answer is that some herbal teas are fine in moderation, while others are best avoided. Because herbs aren’t regulated the way medications are, the guidance often comes down to consulting your healthcare professional before you sip. This article walks through what’s known about popular herbal teas, which ones to approach with caution, and how to make an informed choice.

What The Experts Say About Herbal Tea During Pregnancy

Major medical organizations offer similar advice: proceed with caution. The Mayo Clinic advises not to drink herbal tea unless a healthcare professional says it’s OK, including types marketed for pregnancy. The American Academy of Family Physicians (AAFP) states that pregnant women should limit consumption.

A PMC review of commonly used herbal teas recommends sticking to two cups per day during pregnancy. Australian health authorities note that peppermint tea has been studied and appears safe in moderate amounts, though very large amounts should be avoided.

The common thread: tea consumption should be modest — one to two cups of a known safe herb — and blends should be checked for ingredients that may raise concerns.

Why The “Natural Means Safe” Trap Sticks

It’s easy to assume something labeled “herbal” or “natural” is automatically safe. During pregnancy, that assumption can be risky because herbs can contain compounds that affect uterine tone, blood pressure, or hormone levels.

• Herbs are not regulated: The FDA advises caution because herbal teas aren’t held to the same safety standards as medications. Blends vary, and what’s in one cup might not match another.
• Limited pregnancy-specific research: Many herbs simply haven’t been studied in pregnant populations. Research on herbal teas in pregnancy is limited, making blanket safety claims impossible.
• Dose matters: A small amount of herb in a cup of tea is different from a concentrated supplement, but even tea can deliver significant amounts if you drink several cups a day.
• What’s safe for one person may not be for another: Your health history, stage of pregnancy, and any complications can change what’s considered a safe option.

For these reasons, the safest approach is to treat any herbal tea — even single-ingredient ones — as something to run by your doctor before making it a daily habit.

Which Herbs Are Considered Safer And Which To Approach Carefully

The AAFP table lists ginger, citrus peel, lemon balm, and rose hips as probably safe, while recommending that chamomile, licorice, peppermint, and raspberry leaf be avoided. However, other sources like Healthline’s guide to safe herbal teas pregnancy include peppermint and raspberry leaf as options, reflecting the mixed evidence.

Because the evidence is limited and sometimes contradictory, always double-check your specific blend against a reliable source or ask your provider. When in doubt, stick with herbs like ginger that have consistent safety data.

Tips For Choosing And Drinking Herbal Tea While Pregnant

If you decide to include herbal tea during pregnancy, these steps can help lower uncertainty.

1. Check the ingredient list. Look for the scientific name and make sure you’re not getting a blend with herbs that raise concerns.
2. Stick to one to two cups per day. The PMC review and NHS guidance both suggest keeping intake moderate.
3. Avoid concentrated or medicinal teas. Teas marketed for specific health effects may contain stronger doses of herbs.
4. Talk to your midwife or obstetrician. They know your medical history and can give personalized advice.
5. Start with well-studied options like ginger. If you’re trying a new herb, begin with a small amount and see how you feel.

Remember that even safe herbs can cause side effects if consumed in large amounts, so variety and moderation are your best friends.

What About Specific Teas Like Chamomile Or Raspberry Leaf?

Chamomile and raspberry leaf are two herbs where experts disagree. The AAFP advises avoiding chamomile during pregnancy, while Aviva Romm, MD, considers beverage-strength chamomile safe in moderate amounts. For raspberry leaf, some sources like The Mindful Birth Group recommend waiting until the third trimester.

This kind of conflicting guidance is common because well-controlled studies are scarce. As What to Expect’s coverage of limited research herbal tea points out, the FDA urges caution precisely because there are few human studies to lean on.

In practice, many women drink ginger or peppermint tea without issues, and those are the herbs most consistently rated as low-risk. For everything else, a quick conversation with your provider can clear up whether it’s a go or a no.

The Bottom Line

Herbal tea can be part of a healthy pregnancy, but it’s not a free-for-all. The safest choices are well-studied herbs like ginger and peppermint in moderation, while herbs like chamomile and licorice are more controversial. The key is to consult your healthcare provider before making any herb a daily habit.

If you have a favorite tea you’re hoping to keep, bring the box label to your next prenatal appointment and ask directly. Your obstetrician can match the herb to your specific health needs and trimester, giving you a clear answer for your unique situation.