Matcha during pregnancy – what you need to know before you reach for a cup

In the world of superfood drinks, matcha is gaining popularity. This intensely flavored green tea from Japan delights not only with its taste but also with its health benefits. Rich in antioxidants, mildly stimulating, and packed with L-theanine —an amino acid known for its effects on concentration and calm—matcha sounds like the perfect beverage. But is it a good choice for pregnant women?

Matcha in a nutshell: what makes it special?

Matcha is a powdered form of green tea that is consumed whole—unlike regular infusions, where the leaves are simply steeped. This provides more active substances, such as catechins (powerful antioxidants), chlorophyll, and caffeine.

A typical serving of matcha is about 1 gram of powder – or roughly ½ teaspoon.

And here comes the first question of future mothers: what about caffeine?

Caffeine – enemy or ally?

Pregnant women are often told to limit their caffeine intake. According to WHO guidelines and most gynecological societies, the safe daily caffeine intake during pregnancy is approximately 200-300 mg . For comparison:

• a cup of matcha (1-1.5 grams of powder) contains approximately 35–70 mg of caffeine,
• espresso – approx. 60–90 mg,
• black tea – approx. 40–50 mg.

Therefore, one cup of matcha a day is within the safe limit , but it is worth remembering about other sources of caffeine in the diet: chocolate, coffee, carbonated drinks.

Natural support for immunity and mental balance

One of matcha's greatest benefits is its high content of L-theanine, a compound that has calming effects, reduces stress, and improves concentration . This can be especially valuable during pregnancy, when hormonal fluctuations take their toll.

Additionally, the catechins present in tea support immunity , which can often be weakened during pregnancy.

Hojicha during pregnancy – a mild alternative to matcha

For women who prefer to avoid caffeine almost entirely or are particularly sensitive to its effects, hojicha may be a good alternative. This Japanese tea made from roasted green tea leaves has a mild, slightly nutty flavor and is significantly lower in caffeine than matcha. By comparison, hojicha typically contains just 7–15 mg of caffeine per cup .

Importantly, hojicha is also gentle on the stomach and can be consumed even in the evening without disturbing sleep – a valuable asset during pregnancy. Its subtle aroma and warm, soothing character make it the perfect drink for expectant mothers' quiet afternoons.

With moderation and awareness - a few important rules

Despite its many benefits, drinking matcha (or even hojicha) during pregnancy requires moderation and caution . Here are some things to consider:

• Iron absorption: polyphenols in tea may hinder the absorption of iron from food, so it is not a good idea to drink matcha immediately before or after meals rich in this element.
• Individual tolerance: Some women may experience overstimulation even after a small dose of caffeine. It's important to listen to your body.
• Tea quality: Choose organic, certified matcha or hojicha from a trusted source – the higher the quality, the fewer contaminants and pesticides.

Did you know that...?

L-theanine from matcha may help you sleep better.

Although matcha contains caffeine, its natural L-theanine has a calming effect on the nervous system and can alleviate the effects of stimulation – especially if drunk in the morning, without shifting your circadian rhythm.

Matcha is a “superfood,” but it may reduce folic acid absorption.

The polyphenols in matcha may temporarily reduce the absorption of certain vitamins, including folic acid – crucial during pregnancy. Therefore, it's worth keeping a gap between supplementation and a cup of tea.

Pregnant women in Japan often choose hojicha rather than matcha.

In Japan, hojicha – a roasted green tea with very low caffeine content – is considered a “pregnancy tea” and is even served in hospitals after giving birth.

One serving of matcha may contain more caffeine than espresso.

Depending on the quality and preparation method, a serving of matcha can contain as much or more caffeine than an espresso. A ceremonial matcha made from 2 grams of powder provides approximately 60–70 mg of caffeine—as much as a cup of black coffee. Therefore, it's important to understand the origins and dosage of matcha, especially during pregnancy.

Matcha not only stimulates – it can improve concentration and reduce stress levels.

This is due to the unique combination of caffeine and L-theanine, which provides a so-called "pure stimulation" – without the sudden energy spikes and drops typical of coffee.

Matcha Recipes for Pregnant Women

While expectant mothers should limit their caffeine intake, they don't have to completely give up the pleasure of matcha. The following recipes are designed for a gentler effect and greater comfort – they contain a smaller amount of powder (approximately 0.5–1 g), are gentle on the stomach, and can be easily adapted to your preferences.

1. Mild matcha with oat milk

Ingredients:

• 0.5 g matcha (approx. ¼ teaspoon)
• 150 ml oat or rice milk
• 100 ml warm water (not boiling – approx. 80°C)
• optional: a drop of honey or date syrup

Preparation: Sift the matcha into a bowl, add warm water, and mix thoroughly, preferably using a chasen (a traditional whisk) or a frother. Warm the milk and pour it over the dissolved matcha. Add a little sweetener if desired. This drink has a mild stimulating effect and is gentle on the digestive system.

2. Green smoothie with matcha and banana

Ingredients:

• 1 banana (preferably slightly ripe)
• 0.5–1 g matcha
• 1 teaspoon almond butter
• 200 ml coconut or almond milk
• a few ice cubes

Preparation: Blend all ingredients until smooth. Drink slowly – it's perfect as a second breakfast or a light snack. The banana soothes nausea, and the healthy fats support the absorption of matcha's antioxidants.

3. Matcha with ginger and lemon

Ingredients:

• 0.5 g matcha
• 1 slice of fresh ginger
• 200 ml of warm water
• a few drops of lemon juice
• a teaspoon of maple syrup or honey (optional)

Preparation: Pour hot water over the ginger and let it steep for 2-3 minutes. In a separate container, dissolve the matcha in a small amount of warm water, then add it to the ginger infusion. Squeeze in lemon juice and sweeten if necessary. This drink is perfect for morning sickness – it combines the mildly stimulating effects of matcha with the anti-emetic properties of ginger.

Tip: If you want to reduce your caffeine intake even further, you can combine matcha with hojicha or choose special low-caffeine versions, available in selected stores.

Matcha – a ritual, not just a drink

For many women, drinking matcha (or hojicha) becomes more than just a dose of caffeine. It's a moment of peace, a small ritual of mindfulness in the middle of the day. During pregnancy—when the world can rush and the body needs rest—such a moment is worth its weight in gold.

Where to buy safe matcha and hojicha?

If you're looking for high-quality matcha or hojicha tea suitable for pregnant women, choose a trusted source. At Royal Brand, you'll find carefully selected, certified products ideal for pregnant women.

We especially recommend:

• Certified premium ceremonial matcha (100 g) – delicate, mild, with high L-theanine content and excellent taste,
• Japanese ceremonial matcha BIO (100 g, can) – ecological, free from pesticides and heavy metals, in an elegant packaging,
• Hojicha powder (50 g) – mild, low in caffeine, ideal for women who are particularly sensitive to its effects.

Check out the full offer and choose a tea that will become your little ritual of peace and mindfulness: kwadratyimatcha.pl

Frequently Asked Questions (FAQ)

Can you consume matcha in the first trimester?

During the first trimester, embryo development is most sensitive, so most doctors recommend limiting caffeine to a minimum . If a woman feels well and has no contraindications from her doctor , a small amount of matcha (e.g., half a teaspoon, approximately 0.5 g) can be consumed. However, it's crucial not to exceed the overall daily caffeine limit and to choose tea from a certified source, free of contaminants.

Can matcha help reduce morning nausea?

Matcha itself is not a typical anti-nausea remedy, but some women find relief thanks to its gentle stimulating effects and L-theanine content, which supports overall well-being.

However, it's worth remembering that caffeine—even in small amounts— can exacerbate nausea in some women, especially on an empty stomach. It's best to monitor your reaction and, if necessary, drink matcha after a light meal. For severe nausea, ginger tea may be a better choice.

Can matcha affect blood pressure during pregnancy?

Matcha contains caffeine, which may slightly increase blood pressure in some people, especially in larger quantities. However, for most women, it does not cause significant changes when consumed in moderation (1 cup per day).