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Matcha and Pregnancy: What to Know Before You Drink It
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Matcha is not automatically off the table during pregnancy, but it does require some thought. The main consideration is caffeine. Most major health organizations - including the American College of Obstetricians and Gynecologists (ACOG) - recommend keeping caffeine below 200mg per day during pregnancy. A single serving of matcha (2g of powder) contains roughly 60-80mg of caffeine, which means one cup typically fits within that limit. Two cups might push close to or over it, depending on what else you're consuming.
This article is informational. It is not medical advice. Talk to your doctor or midwife before making any changes to your diet during pregnancy.
The Core Question: Is Matcha Safe During Pregnancy?
There's no blanket yes or no here. Matcha contains caffeine, and caffeine during pregnancy has been the subject of substantial research and cautious guidance from healthcare bodies. It also contains other compounds - L-theanine, EGCG, catechins, and chlorophyll - that aren't a concern in the amounts found in a typical cup, but are worth understanding.
The short version: small amounts of matcha (one cup or less per day, within a total daily caffeine budget of under 200mg) are generally considered reasonable for many healthy pregnant women - but each person's situation is different. Always run it by your care provider.
Why Caffeine Matters in Pregnancy
Caffeine crosses the placenta. The developing fetus does not yet have the enzymes needed to metabolize caffeine efficiently, which means it stays in the system longer for both mother and baby than it would in a non-pregnant adult.
Caffeine metabolism in the pregnant body also slows significantly, especially during the second and third trimesters. A cup of matcha that clears your system in 4-5 hours pre-pregnancy might take 9-11 hours to metabolize during the third trimester.
High caffeine intake during pregnancy has been associated in some studies with increased risk of low birth weight, preterm birth, and miscarriage - though research findings are not all in perfect agreement, and the risk levels and thresholds are still debated.
ACOG guidance (American College of Obstetricians and Gynecologists): limit caffeine to less than 200mg per day during pregnancy.
NIH/NICHD research (National Institute of Child Health and Human Development): supports the 200mg/day limit as a precautionary standard.
This means one cup of matcha - at roughly 60-80mg of caffeine - can fit within most guidance. But that cup is not your only source. Coffee, black tea, chocolate, cola drinks, and some medications also contribute caffeine. The 200mg budget covers everything, not just matcha.
How Matcha's Caffeine Compares
| Drink | Typical caffeine per serving |
|---|---|
| Matcha (2g / 1 tsp) | 60-80mg |
| Drip coffee (8 oz) | 95-165mg |
| Espresso (1 oz) | ~63mg |
| Black tea (8 oz) | 25-48mg |
| Green tea (8 oz) | 20-45mg |
| Decaf coffee (8 oz) | 2-15mg |
One cup of matcha uses up roughly 30-40% of the 200mg daily pregnancy limit. That leaves room for small amounts of other caffeinated foods, but not much.
If you're currently drinking two cups of coffee per day, simply swapping to one cup of matcha is one approach to significantly reducing caffeine intake during pregnancy. That's a personal choice to make with your doctor.
Other Compounds to Know About
L-Theanine
L-theanine is the amino acid in matcha responsible for its calm-focus effect. It works alongside caffeine to smooth the stimulant response. There's no specific concern about L-theanine from matcha as a food source at normal serving amounts. High-dose L-theanine supplements are a separate matter - not relevant to drinking a cup of matcha.
Catechins and EGCG
EGCG (epigallocatechin-3-gallate) is matcha's primary catechin. At normal dietary intake - one or two cups of matcha - it's not considered a concern during pregnancy.
There is one specific area worth knowing about: catechins may interfere with folate metabolism. Some research has suggested that high EGCG intake can inhibit an enzyme involved in folate transport. Folate (folic acid) is critical in early pregnancy for neural tube development. The evidence specifically at normal matcha drinking levels is limited, but it's one reason many practitioners suggest keeping matcha modest and not drinking it right around the time you take prenatal vitamins.
Non-Heme Iron Absorption
Catechins and tannins in matcha can reduce the absorption of non-heme iron (the iron found in plant-based foods and supplements). During pregnancy, iron needs go up. Drinking matcha with meals or directly alongside iron supplements could reduce how much iron your body takes in.
The simple workaround: drink matcha between meals rather than with food. Avoid drinking it within an hour before or after taking iron supplements.
Heavy Metals
Some lower-quality teas have been found to contain trace heavy metals. This is not a specific BENBU product concern - BENBU's matcha is sourced from hand-selected farms in Japan's tea-growing regions including Kagoshima, Uji, and Yame, shade-grown and stone-milled in controlled conditions - but it's worth choosing a reputable ceremonial-grade matcha rather than an unbranded powder during pregnancy.
What About First Trimester vs. Later Trimesters?
First trimester is often where food sensitivities are sharpest. Many pregnant women experience nausea, especially in the morning - and matcha on an empty stomach can trigger nausea even outside of pregnancy. During first trimester, some women find they want to cut out matcha entirely not because of risk, but because it doesn't sit well.
Second and third trimester, caffeine metabolism slows - as mentioned above. This is why the same amount of matcha can feel stronger later in pregnancy even if you've been drinking it throughout.
Some healthcare providers also apply a more conservative approach - below 100mg/day - rather than stopping at 200mg. This is worth discussing with your specific care team.
Breastfeeding
Caffeine passes into breast milk in small amounts. The general guidance from most pediatric and obstetric organizations is that moderate caffeine intake - under 300mg/day - is compatible with breastfeeding, but individual babies vary in sensitivity. If your newborn seems unusually alert or unsettled after you drink matcha, try reducing or timing your intake to right after nursing rather than before.
How to Reduce Caffeine Without Giving Up Matcha Entirely
If you love the taste and ritual of matcha but want to reduce caffeine during pregnancy:
Use half a teaspoon. A half-serving (1g) gives you roughly 30-40mg of caffeine - a small amount that frees up more of your daily budget. The flavor is lighter but still present.
Make a matcha latte with more milk. The caffeine stays the same, but the drink becomes more substantial and the caffeine effect is moderated slightly by slowed gastric absorption.
Drink it between meals. This also reduces the catechin interference with iron and folate absorption - relevant during pregnancy.
Switch to once every few days. Some pregnant women choose to treat matcha as an occasional drink rather than a daily habit during pregnancy. That's one way to maintain the ritual without the daily caffeine load.
Track your total caffeine in a simple note. It takes 30 seconds at the end of the day to jot down what you had - one matcha, one piece of chocolate, a decaf coffee (which still has 2-15mg). Over a week, this gives you a clear picture of whether you're consistently under 200mg or creeping higher than you realized. Most people overestimate how well they track caffeine in their head.
What the Research Does and Doesn't Say
There is no study that specifically examines matcha consumption at 1-2g per day during pregnancy and measures outcomes. The research landscape consists of:
- Broader studies on caffeine and pregnancy outcomes (with varying methodologies and conflicting findings)
- Green tea studies (which don't fully translate to matcha, since matcha uses the whole leaf and delivers higher catechin content per volume)
- EGCG and catechin studies, mostly in vitro or animal models at doses much higher than a cup of tea
This is an area of genuine scientific uncertainty. The conservative approach - staying well under 200mg/day, drinking matcha between meals, and discussing with your healthcare provider - reflects that uncertainty, not a confirmed danger.
BENBU Matcha During Pregnancy: What to Know
BENBU Matcha is available in both USDA Organic certified and non-organic ceremonial grade. The organic variant may be appealing to some pregnant women who prefer to minimize pesticide exposure. Both variants are 100% pure matcha powder with no additives, fillers, or artificial ingredients.
BENBU's matcha is sourced from shade-grown, first-harvest tea farms across Japan's growing regions, stone-milled in small batches in Japan, and nitrogen-sealed for freshness. It's naturally gluten-free.
There are no specific claims about safety during pregnancy on BENBU packaging. This article reflects general information, not BENBU medical guidance. Talk to your healthcare provider.
FAQ
Can you drink matcha while pregnant? Many healthcare organizations allow for moderate caffeine consumption during pregnancy - under 200mg per day (ACOG guidance). One cup of matcha contains roughly 60-80mg of caffeine and may fit within that limit for some women. The right answer for you depends on your full dietary caffeine intake, health history, and what your doctor advises. This is not medical advice.
How much matcha is safe during pregnancy? There's no universally agreed "safe amount" established specifically for matcha during pregnancy. The guidance is based on caffeine: stay under 200mg/day total. One cup of matcha (2g powder / ~60-80mg caffeine) is one rough reference point. Always include all other caffeine sources in your count, and discuss with your healthcare provider.
Is matcha safer than coffee during pregnancy? Matcha has less caffeine per serving than drip coffee (60-80mg vs. 95-165mg), which makes it easier to stay within the 200mg/day limit. But "safer" in a broader sense depends on your full diet and individual health situation - not just caffeine comparison.
Does matcha affect folate or iron absorption during pregnancy? Some research suggests that catechins can interfere with folate metabolism and non-heme iron absorption when consumed together with food or supplements. Drinking matcha between meals and not at the same time as prenatal vitamins is a practical way to minimize this.
Can matcha cause miscarriage? High caffeine intake has been associated with increased miscarriage risk in some research. The key word is high - studies vary on what threshold is meaningful. The ACOG 200mg/day limit is partly a precautionary measure against this association. At one modest cup per day as part of a 200mg/day caffeine limit, the evidence does not specifically indicate risk. But this question is one to raise with your doctor, especially in early pregnancy.
What about matcha in the first trimester? Many pregnant women cut out or reduce caffeine in the first trimester as a precaution, since early pregnancy is when the developing nervous system is most sensitive. Nausea is also common in the first trimester, and matcha (like most caffeinated drinks) can worsen it. Many practitioners take a more conservative approach during the first 12 weeks.
Related Reading
Sources
- American College of Obstetricians and Gynecologists (ACOG). "Moderate Caffeine Consumption During Pregnancy." Committee Opinion 462.
- National Institutes of Health - NICHD. "Caffeine and Pregnancy." nichd.nih.gov/newsroom/news/103122-caffeine-consumption-pregnancy
- NCBIbooks. "Caffeine." In: Drugs and Lactation Database (LactMed). nbk582613
- Tamura R, et al. "Matcha Green Tea and Pregnancy - caffeine, EGCG, and folate considerations." PMC7035149.
- Kochman J, et al. "Health Benefits and Chemical Composition of Matcha Green Tea: A Review." Molecules. 2021;26(1):85. PMC7796401.
This article is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your pregnancy and diet.