Matcha and Pregnancy: Can You Drink It Safely While Pregnant?
You've just found out you're pregnant (congratulations!) and now begins the great waltz of questions. Can I eat sushi? Unpasteurized cheese? And most importantly, can I keep drinking my morning matcha? Because giving up coffee was already hard enough. So if you have to drop the matcha too…
Take a breath. The answer isn't as clear-cut as a simple yes or no. Matcha isn't banned during pregnancy, but there are some important precautions to know about. We'll explain everything clearly, without drowning you in scientific studies, so you can make an informed decision with your doctor or midwife.
Matcha contains caffeine: that's the central issue
Let's start with the essential. Matcha contains caffeine — around 60 to 70mg per bowl prepared with 1 to 2 grams of powder. That's less than an espresso (which comes in at around 80 to 100mg), but it's far from negligible.
During pregnancy, caffeine crosses the placental barrier. Your baby is exposed to it, and their immature system takes much longer to eliminate it than yours does. That's why the World Health Organization and most health authorities recommend not exceeding 200mg of caffeine per day during pregnancy. Some recent studies even suggest aiming even lower.
In practice, one bowl of matcha per day puts you at about a third of that limit. That's not catastrophic in itself, but you need to add up all your caffeine sources throughout the day: black tea, dark chocolate, sodas, and even some medications contain caffeine too. Matcha doesn't exist in a vacuum — it adds to everything else.
The impact on iron absorption: an underestimated issue
This is the second point not to overlook, and it's arguably even more important than the caffeine. Matcha is very rich in tannins and catechins, compounds that significantly reduce iron absorption in your body.
During pregnancy, your iron needs increase considerably. Your blood volume surges (by up to 50% more!), your baby builds their own iron stores, and the placenta needs iron to function properly. Iron-deficiency anaemia is in fact one of the most common deficiencies among pregnant women.
Drinking matcha during or right after a meal in this context is a bit like pulling the handbrake when your body needs all its resources. The iron in your lentils, spinach or prenatal supplement will be less well absorbed. Over nine months, that can really tip the scales.
Folic acid: another thing to watch
Less well known but just as relevant: some studies indicate that high doses of catechins could interfere with the absorption of folic acid (vitamin B9). And folic acid is absolutely critical during the first trimester, as it plays a major role in the formation of the baby's neural tube.
We're talking about high doses here, not a simple bowl of matcha. But if you're someone who loves a well-loaded matcha latte with 3 to 4 grams of powder, the risk is worth mentioning. Once again, the dose makes all the difference.
So, do you stop matcha completely?
Not necessarily. And it's important to say that, because you often read very categorical recommendations in both directions. The reality is that every pregnancy is different and the decision should be made with your healthcare professional, based on your personal situation.
That said, here's what most specialists recommend:
- First trimester: this is the most sensitive period. Many professionals advise eliminating or reducing matcha to an absolute minimum, mainly because of the interaction with folic acid and the embryo's heightened sensitivity to caffeine.
- Second and third trimesters: if your iron levels are good and your doctor gives the green light, a light bowl of matcha (1 gram of powder, no more) consumed between meals may be an option. But it's truly a case-by-case decision.
If you decide to keep a small intake, a few simple rules apply: never during meals to protect your iron absorption, never in large quantities, and always alongside a diet rich in vitamin C which will help your body absorb iron more effectively elsewhere.
Alternatives for matcha lovers
If your doctor recommends stopping matcha during your pregnancy (or if you'd rather take no risks at all, which is entirely valid), there are alternatives to keep a comforting little ritual going.
Hojicha, a roasted Japanese green tea, contains very little caffeine and far fewer catechins than matcha. It's the closest option in terms of culture and taste, without the drawbacks. Some women also turn to rooibos, which is naturally caffeine-free, or ginger infusions which have the added bonus of helping with first-trimester nausea.
And then there's the "I'm putting my matcha on pause and I know I'll enjoy it even more after the birth" strategy. Nine months goes quickly. Your matcha bowl will wait for you patiently.
The key takeaways
Matcha isn't a poison for pregnant women, but it's not a harmless everyday drink during this period either. Caffeine, the impact on iron absorption, and the potential interaction with folic acid are three good enough reasons to discuss the topic seriously with your doctor rather than relying on advice found on forums.
If you continue drinking it, keep to minimal quantities, between meals, and keep a close eye on your blood tests. If you'd prefer to stop completely, that's probably the most cautious decision, and no one will hold it against you.
At Maïdo, we always prefer to be honest rather than tell you what you want to hear. Matcha is wonderful, but not at any cost and not in every situation. Take care of yourself, take care of your baby, and we'll be here for your first post-birth bowl of matcha. That one, we promise, will taste even better than usual 😉
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