Can You Drink Black Tea During Pregnancy?

If a steaming English breakfast or Earl Grey is your morning (or afternoon) pick-me-up, you might be wondering if you need to put this ritual on hold while pregnant—it has caffeine, after all.

The good news? According to the American College of Obstetricians and Gynecologists (ACOG), it’s generally safe to have a maximum of 200 milligrams of caffeine a day during pregnancy. Since a cup of black tea has about 40 to 50 milligrams of caffeine—about half as much as a cup of coffee—you should be fine having black tea during pregnancy. “If you’re a regular coffee drinker, substituting black tea can be a good way to decrease your caffeine intake,” points out Mary Mittell, CNM, medical director of midwifery at Providence Swedish in Seattle.

“I still enjoy coffee and my black tea,” says The Bump community member mamabumkin. “I drank coffee and tea with both of my previous pregnancies and no adverse side effects came of it. I generally don’t drink more than 200 milligrams on any given day.”

Still, there are a few things to keep in mind about drinking black tea while pregnant. Ahead, learn what you need to know before you sip.

Key Takeaways

• It’s generally safe to drink black tea during pregnancy as long as you consume less than a total of 200 milligrams a day of caffeine. Since the average cup of black tea contains about 40 to 50 milligrams of caffeine, that adds up to about four standard cups. (Although, of course, watch out for other sources of caffeine!)
• Tea contains tannins, which can inhibit iron absorption. It’s best to drink it between iron-rich meals and away from any iron supplements.
• Be cautious about herbal tea blends, which might contain herbs and other ingredients that could pose a risk during pregnancy. Always read the ingredient list and check in with your doctor if you have any questions.

Caffeine Content: How Much Black Tea Is Safe During Pregnancy?

ACOG recommends capping daily caffeine consumption at 200 milligrams during pregnancy. An 8-ounce cup of brewed, black tea has 48 milligrams of caffeine, according to Mayo Clinic. So as long as you stay under the limit, you can drink black tea during pregnancy.

Black tea vs. coffee and other drinks

Here’s how an 8-ounce cup of black tea stacks up against other beverages caffeine-wise:

Benefits of Drinking Black Tea During Pregnancy

Brewing and sipping black tea is undeniably comforting. The little caffeine boost can also help increase energy, focus and cognitive performance. Studies suggest small amounts of black tea and other caffeinated beverages might even reduce the risks of gestational diabetes and preeclampsia, says Andrei Rebarber, MD, clinical professor of obstetrics, gynecology and reproductive science at Mount Sinai in New York. Plus, black tea includes beneficial antioxidants like L-theanine, which has been found to help decrease stress and anxiety.

Risks of Drinking Black Tea During Pregnancy

While drinking moderate amounts of black tea while pregnant is generally safe, there are a few things to keep in mind.

Exceeding the caffeine limit

When it comes to black tea during pregnancy, it’s better to sip rather than swig. Exceeding the 200-milligrams-daily caffeine limit (or less, depending on your individual tolerance!) can cause the following:

• Dehydration. Since caffeine is a diuretic, it’ll make you pee more often. If you don’t compensate by drinking more fluids, you could become dehydrated.
• Increased blood pressure and heart rate. Since caffeine is a stimulant, it can increase blood pressure and heart rate for you and baby. According to Rebarber, in the third trimester even one cup of espresso (around 60 milligrams of caffeine) can raise fetal heart rate.
• Lower birth weight. Research suggests the higher the caffeine intake, the greater the risk of low birth weight, says Rebarber. “Each 100-milligram-per-day increment in maternal caffeine intake was associated with a 3 to 13 percent higher risk of low birth weight,” he says.
• Disturbed sleep. This may be no surprise, but too much caffeine can lead to insomnia—as well as general restlessness. “I’ve had patients consume four cups of coffee daily, and they began to feel jittery and dizzy,” says David Ghozland, MD, an ob-gyn and medical director of a private practice in Southern California.

Iron absorption inhibition

Black tea contains tannins, which can bind to iron and make the micronutrient more difficult to absorb, says Rebarber. To mitigate this effect, Ghozland advises his patients to wait at least an hour after drinking tea to eat iron-rich foods, or talk to your doctor about iron supplements.

Black tea blends: The hidden herb risk

Experts say it’s best to stick with single-ingredient teas and avoid herbal tea blends. Certain herbs should be avoided during pregnancy, according to the American Pregnancy Association (APA). “I tell all of my patients to read the ingredient labels and bring the label with them when they have concerns about an herbal remedy,” says Ghozland.

To Sum It Up

As long as you stick to the recommended caffeine intake—and listen to your body if your personal caffeine limit is lower—you can continue sipping your favorite black tea during pregnancy. Just remember to watch out for herbal blends, and ask your healthcare provider if you have any questions.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.