Green Tea During Pregnancy - Is It Safe to Drink?

While it is generally recommended to avoid caffeine during pregnancy, this does not mean that you must completely eliminate it from your diet.

Green tea contains antioxidants like catechins and the relaxing compound theanine, both of which offer numerous health benefits for the pregnant body.

In this article, we will discuss tips on how to enjoy green tea safely during pregnancy, as well as the benefits of choosing decaffeinated green tea.

What is Green Tea (Ryokucha)?

Green tea, long cherished and enjoyed in Japan, is rich in catechins and antioxidants, gaining attention for its numerous health benefits.

It is known for its refreshing aroma and pleasantly bitter taste, both of which are related to its caffeine content.

While some people are interested in the health benefits of green tea, they may be concerned about its caffeine content.

Caffeine, when consumed in moderation, can help relieve fatigue and relax the body.

It’s important to listen to your body and consider your physical condition when consuming caffeine.

Caffeine Intake During Pregnancy

Green tea contains caffeine.

Caffeine, a natural compound also found in coffee and chocolate, is effective in keeping you awake, and alleviating diuretic and fatigue.

However, excessive intake can lead to diarrhea, nausea, dizziness, and tremors.

In particular, excessive caffeine consumption during pregnancy can affect the baby’s health.

It may also increase the risk of miscarriage and low birth weight.

While caffeine doesn’t need to be completely avoided during pregnancy, it should be consumed in moderation to avoid any potential impact on the baby.

How Much Caffeine is in Green Tea?

Green tea contains 20 mg of caffeine per 100 ml, or 40 mg per cup (200 ml).

The recommended maximum daily intake of caffeine for healthy adults is 400 mg, so consuming no more than 2 liters of green tea per day is considered safe.

Compared to other beverages, green tea contains less caffeine than coffee or black tea. However, gyokuro and matcha teas, which use more tea sprouts, contain higher amounts of caffeine. Therefore, it is important to choose the right type of green tea if you want to reduce your caffeine intake.

Caffeine Concentration in Foods:

• Energy drinks: 32–300 mg/100 mL *Caffeine concentration varies by product
• Coffee: 60 mg/100 mL
• Gyokuro: 160 mg/100 mL
• Green tea (sencha): 20 mg/100 mL
• Black tea: 30 mg/100 mL
• Matcha: 64 mg/100 mL (when 2 g of powder is used)

Source: “Standard Tables of Food Composition in Japan, 2020 Edition (8th Revision),” Ministry of Education, Culture, Sports, Science and Technology

Is it Dangerous to Drink Green Tea When Pregnant?

Caffeine is not an absolute no-no during pregnancy.

The recommended caffeine intake during pregnancy is limited to about 200 mg per day.

One cup (200 ml) of green tea contains 40 mg of caffeine, meaning that consuming up to 1 liter of green tea per day is unlikely to have adverse effects.

During pregnancy, you may be more susceptible to stress due to various factors.

Green tea contains theanine, which has a relaxing effect.

When drinking green tea, please enjoy it while also considering your intake from other caffeine-containing beverages and foods, and be mindful not to consume too much.

Option for Pregnant Green Tea Lovers: Decaf Green Tea

It is important for pregnant women to be mindful of their caffeine intake.

While excessive caffeine consumption can be harmful to the fetus, many people still want to enjoy the relaxing effects of green tea.

Therefore, we recommend opting for decaffeinated green tea or green tea with low caffeine content.

Decaffeinated green tea not only retains the same aroma and taste as regular green tea but also provides the relaxing effects of theanine. While there are commercially available decaffeinated green teas, you can easily enjoy them at home by brewing them at a low temperature (iced).

Since caffeine tends to dissolve more easily in hot water, it has been confirmed that green tea brewed with cold water contains half the amount of caffeine compared to green tea brewed with hot water.

During pregnancy, relaxation is crucial for reducing stress.

By incorporating decaffeinated or low-caffeine beverages, you can enjoy moments of peace and relaxation.

With proper rest and enjoyable tea time, you can have a healthy pregnancy.

Benefits of Drinking Green Tea During Pregnancy

There are many benefits to drinking green tea during pregnancy. The theanine in green tea has a relaxing effect and helps relieve stress.

If you are concerned about caffeine, you can choose a less caffeinated type of green tea and still enjoy the unique health benefits it offers.

Additionally, green tea is rich in catechins, antioxidants that help boost the immune system.

It also aids digestion, helping to alleviate swelling and indigestion during pregnancy.

Green tea contains minerals such as calcium and magnesium, which contribute to maintaining maternal health.

However, it is important to be mindful of the amount consumed and to enjoy it in moderation.

Conclusion on Drinking Green Tea When Pregnant

When enjoying green tea during pregnancy, it is important to monitor your caffeine intake. Caffeine can affect your baby’s health if consumed in excess, so be mindful of your consumption. If you are concerned about this, we recommend choosing decaffeinated green tea.

Decaffeinated green tea is made by removing as much caffeine as possible from regular green tea.

It still contains the same rich antioxidants and relaxing theanine as regular green tea, making it an excellent choice if you want to enjoy the health benefits and flavor of green tea while reducing your caffeine intake. Stress management is also crucial during pregnancy, so take time to relax with a cup of green tea and enjoy the rest of your pregnancy.