Can I drink matcha when I'm pregnant?

For most pregnant people, small to moderate amounts of matcha are fine, as long as:

1. Your total caffeine for the day stays under the recommended limit, and

2. You’re not having lots of strong green tea / matcha on top of your prenatal vitamins, especially in the first trimester.

Pregnancy caffeine limits

In the UK, the NHS and Royal College guidance suggest keeping caffeine under 200mg a day during pregnancy.

The same ballpark limit (≤200mg/day) is echoed by big international bodies and obstetric groups – it’s the level where current evidence suggests risk is low, while higher intakes creep into “not ideal for baby” territory.

That 200mg budget has to include all sources of caffeine, and caffeine is found in:

• Tea (including matcha and green tea)

• Coffee

• Cola / energy drinks

• Chocolate

• Caffeine tablets or “energy” products

How much caffeine is actually in matcha?

Matcha is green tea leaves that have been finely ground, so you drink the whole leaf – which means you consume it all, and get more of it's goodness and more caffeine.

Most analyses put matcha at roughly:

19–44mg of caffeine per gram of powder

A “normal” serving (in a cafe or if you make purely at home) is usually 2–4g of matcha powder, which works out to roughly:

• Low end: 2g → ~40–90mg

• High end: 4g → ~80–175mg

So one cup of matcha can range from “like a weak tea” to “nearly the whole pregnancy caffeine budget” depending on:

• how many grams of powder you use

• how big your mug is

• whether it’s a café extra-strong latte or a gentle home whisk

Can matcha affect folic acid absorption?

You might have heard whispers that green tea can impact absorption of folic acid. There is some truth to that, but it’s all about dose.

Green tea (and matcha) contain catechins like EGCG. At high intakes, these can reduce how much folic acid your gut absorbs, and folic acid is crucial in early pregnancy to help prevent neural tube defects.

Key things to keep in mind:

• The concern is mostly with heavy intake – think multiple strong cups a day or concentrated green tea supplements.

• A moderate cup of matcha once a day is very different from green tea extract capsules.

• A simple trick: avoid drinking matcha right on top of your prenatal vitamin. Give it a bit of time either side so they’re not fighting for absorption.

If you have a history of low folate, previous neural tube defects, or you’re on high-dose folic acid, it’s absolutely worth checking with your midwife or doctor before drinking matcha.

Where does Mind Over Matcha fit in?

HotTea Mama’s Mind Over Matcha is designed as a creamy matcha latte blend with:

• Organic matcha powder

• Coconut milk powder

• Organic date powder

Each 10g serving contains around 3.3g of organic matcha, and the blend provides about 120mg of caffeine per cup, plus a lovely dose of L-theanine for calmer, more sustained energy.

This caffeine level sits within commonly recommended pregnancy limits, but should replace a coffee, leaving room for you to enjoy some chocolate or black tea.

What that means in real-life numbers:

• Your daily pregnancy “budget” ≈ 200mg caffeine

• One mug of Mind Over Matcha ≈ 120mg

• That leaves ≈ 80mg for everything else that day (a small tea, a bit of chocolate, decaf coffee, or just water and herbal blends).

How to enjoy matcha safely in pregnancy

If you and your midwife are happy for you to have some caffeine, here are some practical tips:

1. Count all your caffeine

Rough, typical values:

• Instant coffee (1 mug): ~80–100mg

• Filter coffee (1 mug): ~100–140mg

• Black tea (1 mug): ~40–75mg

• Green tea (1 mug): ~30–70mg

• Matcha latte: often 40–170mg, depending on powder amount

If one serving of your matcha is ~120mg, you’ll want to:

• Skip coffee that day, or

• Keep everything else very low-caffeine / decaf.

2. Watch café portions

If you get a take away iced matcha in a huge take-away cup - it might contain more powder than you’d use at home. Ask:

• “How many grams or scoops of matcha are in this?”

• “Is there a smaller size?”

Even just downsizing your drink can make it pregnancy-friendly.

3. Time it around your prenatal vitamins

To be extra cautious about folate absorption:

• Take your prenatal first thing with water

• Enjoy your matcha an hour or two later, or vice versa

4. Listen to your body (and your anxiety)

Even in pregnancy, you still count. If matcha makes you:

• jittery

• more anxious

• nauseous

• or wrecks your sleep

…then it may not be the right choice right now, even if the numbers technically “fit”.

When might matcha not be a good idea?

It’s wise to speak to your midwife / GP before drinking matcha in pregnancy if you:

• Have high blood pressure, pre-eclampsia, or heart rhythm issues

• Have been told to avoid caffeine entirely

• Are dealing with iron deficiency or very low ferritin (tea tannins can reduce iron absorption too)

• Take medicines that don’t mix well with caffeine or green tea extracts

This isn’t to scare you – it’s just that pregnancy can make certain underlying issues more sensitive to stimulants.

The bottom line: matcha + pregnancy

Be moderate and keep an eye on your overall caffeine level.

For extra peace of mind, drink it at a different time of day that your prenatal vitamin and try not to have multiple green teas on top of your matcha.

One last sip…

This blog is for information only – it can’t replace personalised medical advice. If you’re unsure, or if pregnancy has thrown you some curveballs health-wise, do run your matcha habit past your midwife, GP, or obstetrician.

In the meantime, whether you’re sipping matcha, nursing a ginger tea, or just clinging to your water bottle – you’re doing brilliantly. 💛