Can I drink matcha tea while breastfeeding?

During breastfeeding, all sorts of questions come up about the foods and drinks you can have. Matcha tea, in particular, is an option that often raises doubts because of its caffeine content and its properties. If you're wondering whether you can keep enjoying this popular powdered green tea while nursing, here we clear it up clearly and without unnecessary jargon.

1. Matcha tea and its relationship with breastfeeding

It's completely normal to want to make sure that what you consume doesn't negatively affect your baby's health. Matcha tea, despite being a drink that contains caffeine, is generally considered safe for breastfeeding mothers. Below, we explain why and what factors to keep in mind when drinking it.

The caffeine content in matcha

One of the most relevant aspects when talking about matcha during breastfeeding is its caffeine content. Unlike other sources of caffeine, such as coffee, matcha tea provides a more moderate dose. On average, a cup of matcha contains between 30 and 70 mg of caffeine, depending on the amount of powder you use to prepare it. Although that might seem like a considerable amount, it doesn't compare to the caffeine found in coffee, where a cup can have between 90 and 200 mg.

It's important to know that caffeine passes into breast milk in small amounts. This means that, in general, it shouldn't cause any negative effect on your baby, as long as it's consumed in moderation. Studies show that an intake of up to 300 mg of caffeine a day doesn't significantly affect babies, which would be equivalent to around 4 cups of matcha tea. However, sensitivity to caffeine varies from baby to baby, so it's advisable to watch whether your little one shows signs of restlessness or trouble sleeping, in which case you could cut back.

L-theanine: a perfect companion for your wellbeing

One of matcha tea's great advantages over other caffeinated drinks is its L-theanine content, an amino acid found naturally in tea leaves. L-theanine has relaxing, calming effects that counteract the possible excitement or jitters caffeine might cause. This feature can be especially beneficial for breastfeeding mothers, since it lets you enjoy matcha's energy without the unwanted side effects, such as anxiety or insomnia.

The combination of caffeine and L-theanine in matcha has a more balanced, gentle effect than coffee. This can help you stay alert without feeling agitated, which is a positive when you have to manage the fatigue and stress of being a mother.

2. Additional benefits of matcha tea for the breastfeeding mother

Matcha tea not only gives you a gentle energy boost; it can also have several benefits for your health and wellbeing during breastfeeding. Here are some of the most important ones.

Antioxidants for a strong immune system

Matcha tea is especially rich in antioxidants, such as catechins, which help protect the body against free radical damage. These compounds have anti-inflammatory properties and can strengthen the immune system, something crucial during breastfeeding. As a mother, keeping a strong immune system will help you face daily challenges without falling ill in ways that could affect you or your baby.

What's more, the most notable catechin in matcha, EGCG (epigallocatechin gallate), has been associated with reduced inflammation and may contribute to cardiovascular health, which is also beneficial for mothers.

An energy boost without the coffee ups and downs

If you'd been drinking coffee before breastfeeding, you may have got used to the energy ups and downs it causes. Coffee's caffeine can give you a quick boost, but over time it can lead to an equally intense crash. Matcha's caffeine, on the other hand, is released more slowly, offering steadier, longer-lasting energy without the peaks and dips that other stimulants can cause. This is one of the reasons many mothers prefer matcha to stay awake and alert during the day.

In addition, the L-theanine in matcha also helps reduce feelings of stress or anxiety, which can help you stay calm even during the most hectic moments of your day.

Improved mental and emotional wellbeing

Breastfeeding can be an emotionally intense period. Hormones, lack of sleep and the baby's constant demands can generate stress and anxiety. Matcha, by containing L-theanine, can also help you reduce tension and promote a state of relaxation. This amino acid encourages the production of alpha brain waves, which are linked to a relaxed yet alert mental state.

In short, matcha tea can be an excellent option for breastfeeding mothers looking for more than just a stimulant. Its calming properties, together with its antioxidant benefits, make it a drink that not only provides energy but also general wellbeing.

3. Can you drink matcha while breastfeeding?

It's one of the most common questions, and the answer is yes, you can drink matcha tea while breastfeeding, but always in moderation. While matcha tea contains caffeine, the amount is much lower than in coffee, which makes it a gentler option for breastfeeding mothers. In addition, the L-theanine it contains helps you soften the effects of caffeine, providing an energy boost without the side effects that other sources of caffeine can cause.

4. Precautions and recommendations when consuming matcha tea while breastfeeding

Although matcha tea can be a healthy option during breastfeeding, it's important to keep a few precautions in mind to make sure there are no adverse effects. Here are some recommendations.

Moderation: the key is in the amount

As with any other food or drink, the key is moderation. While a cup or two a day of matcha tea is usually safe, excessive consumption could be counterproductive. As we mentioned, the caffeine in matcha can pass into breast milk, so if you decide to drink it in large amounts, your baby might experience effects such as restlessness or trouble sleeping.

The best thing is to start with a small amount and see how your baby feels. If you notice your little one is more restless or seems to have trouble resting, you can reduce the amount of matcha you drink or even cut it out of your diet for a few days to observe any changes.

Considerations with other foods and medications

If you take medication or supplements, it's important to check whether they can interact with matcha tea. Some substances, such as anticoagulants or certain blood pressure medications, could interact with matcha's catechins. That's why it's important to talk to your doctor before adding matcha tea to your daily routine if you're under medical treatment.

Also, some iron-rich foods, such as spinach or lentils, can have reduced absorption when consumed together with matcha tea due to the tannins present in the tea. Although this isn't a serious health risk, it's advisable to avoid drinking matcha tea right after iron-rich meals to maximise its absorption.

Hydration and general wellbeing

Matcha tea has a slight diuretic effect, which means it can increase urine production. Although this effect is relatively mild, it's important to stay well hydrated while consuming matcha, especially if you're breastfeeding. Breastfeeding requires you to stay well hydrated, so in addition to drinking your matcha tea, make sure you drink enough water throughout the day.

Matcha tea can be an excellent option for breastfeeding mothers looking for a gentle energy boost, along with antioxidant benefits and relaxing properties. As long as you consume it in moderation, matcha tea is not only safe but can also be a valuable tool to keep you alert and calm during breastfeeding. That said, it's important to listen to your body and watch how your baby reacts. If you ever have doubts, don't hesitate to consult your doctor.

Remember that the key is balance, and with the right information, you can keep enjoying your matcha tea without worries. Enjoy breastfeeding and your favourite drink in a healthy way!