Can you drink matcha while breastfeeding, or does it pose a risk to your baby’s health? Matcha green tea has gained popularity for its vibrant green color, fine powder texture, and numerous health benefits—including improved energy, mental clarity, and antioxidant properties.

However, for breastfeeding mothers, there are concerns around caffeine intake, milk supply, and how tea drinking affects breast milk. This blog post explores the safety, benefits, and innovative ways to enjoy matcha tea during the postpartum period without compromising your baby’s well-being.

Many breastfeeding mothers wonder if drinking matcha tea could affect their milk or baby. Since matcha contains more caffeine than regular green tea, it’s important to understand how it interacts with breast milk and how it compares to other caffeinated beverages like coffee.

Caffeine from any source, including matcha green tea, does pass into breast milk in small amounts. While the body of a breastfeeding mother breaks down caffeine fairly quickly, a baby’s system is still developing and processes caffeine much more slowly. If too much caffeine builds up, this can lead to increased fussiness, poor sleep, or irritability in some babies.

Matcha contains about 25–35 mg of caffeine per half teaspoon, depending on the brand and how it’s prepared. That’s less than black tea and coffee, but it's still something to monitor. Many experts consider small amounts of caffeine—such as one cup of matcha per day—safe during breastfeeding, but individual sensitivity varies. Keeping your total daily caffeine intake under 300 mg can help reduce the risk of adverse effects on your baby.

Matcha may be a gentler alternative to coffee for nursing mothers. A standard cup of coffee contains about 95 mg of caffeine, nearly three times the amount found in one cup of matcha tea. High caffeine levels from regular coffee can spike your energy, but they also crash quickly and may increase jitters, anxiety, and disrupted sleep for both you and your baby.

In contrast, matcha contains an amino acid called L-theanine, which combines with caffeine to provide a longer-lasting uplift in energy. Instead of a quick spike, L-theanine helps smooth the effects of caffeine, promoting calm focus and reduced brain fog—important for new mothers adjusting to the demands of the postpartum period. This balance makes matcha a better fit for those who want energy without the harsh side effects often caused by coffee.

Matcha isn't just ordinary powdered green tea. It’s a concentrated source of nutrients that may support postpartum recovery. For nursing moms, the right ingredients can help with energy, immune system support, and overall health during a demanding time.

Matcha green tea offers a wide range of health-supporting nutrients that may benefit breastfeeding mothers, especially during postpartum recovery:

• Catechins and polyphenols – Powerful antioxidants that help protect the body from cell damage.

• Epigallocatechin gallate (EGCG) – Linked to improved heart health and a stronger immune system.

• Vitamins A, C, E, and K – Support skin repair, immune defense, and overall healing.

• Potassium and iron – Help replenish nutrients lost during childbirth and support energy balance.

• Dietary fiber – Supports digestion and can aid in feeling fuller longer.

• Anti-inflammatory compounds – May help reduce oxidative stress, which could support postpartum wellness.

These benefits make matcha a viable option for mothers looking to support their wellness, but individual needs may vary.

Many breastfeeding mothers struggle with fatigue, especially during sleepless nights. Matcha contains both caffeine and L-theanine, which together may offer a more balanced energy effect compared to other caffeinated drinks.

L-theanine is known for its calming effects and may support focus without increasing jitters. This gentle boost can make it easier to focus and stay energized throughout the day, which is essential for nursing moms managing round-the-clock feedings and care.

Matcha tea may help boost energy, but it’s not a proven solution for increasing milk production. While some believe that certain teas or foods can directly impact milk supply, there’s no strong scientific evidence that matcha stimulates milk production.

That said, staying hydrated and supporting your overall health plays a key role in maintaining a steady milk supply. If you're looking for caffeine-free options that support lactation, consider herbal teas like fenugreek, fennel, or  moringa . These have been traditionally used in Chinese medicine and other cultures to support nursing. Matcha can still be part of your daily routine, but it should be combined with a balanced diet and proper fluid intake to support breastfeeding health.

While matcha offers many health benefits, it’s important for breastfeeding women to monitor how much they drink. The amount of caffeine and how it’s prepared can make a big difference in how it affects both mother and baby.

Health experts recommend keeping daily caffeine consumption under 300 mg while breastfeeding. This helps reduce the chance of caffeine passing through breast milk in amounts that could disturb your baby’s sleep or behavior.

Matcha contains about 25–35 mg of caffeine per half teaspoon, depending on the brand and how it's prepared. One teaspoon of matcha may contain between 40 and 80 mg of caffeine, depending on the brand and preparation method. Drinking one cup per day is a safe amount for most nursing moms, especially when balanced with fluid intake from water and other non-caffeinated drinks.

To reduce the risk of caffeine affecting your baby’s sleep, it’s best to drink matcha in the morning or early afternoon. Caffeine can stay in a mother’s system for several hours, but in newborns, it may take much longer to break down and clear. Drinking it too late in the day may lead to sleep troubles for your baby, especially during night feedings.

Spacing out other caffeinated beverages like green tea or black tea can also help keep your total caffeine levels low throughout the day. One smart option is to replace your second cup of matcha or coffee with herbal teas or decaf options that still support your overall well-being.

Not all matcha is created equal. Choosing the appropriate type can make a big difference in both caffeine levels and the overall health benefits you receive while breastfeeding.

High-quality matcha comes from carefully grown matcha plants, often shade-grown, to boost their natural amino acid content like L-theanine. Look for organic, ceremonial-grade matcha with a vibrant green color. This usually means it's fresher and contains more antioxidants.

Trusted brands will test for heavy metals, pesticides, and other contaminants to ensure the matcha is safe to drink. Clean sourcing is key, especially during breast feeding, when avoiding harmful substances is crucial. 

How you prepare your matcha tea affects its caffeine content. Using half a teaspoon of fine powder instead of a full teaspoon lowers the caffeine while still delivering flavor and benefits. Opting for cooler water instead of hot water may also soften the taste, making it easier to mix into smoothies or baked goods.

You can also blend matcha with milk or plant-based alternatives to mellow its potency and promote balanced energy. Incorporating calming ingredients like oats, chia seeds, or almond butter can transform your matcha into a more nourishing and soothing beverage. This is ideal for busy breastfeeding mothers who are seeking steady vitality without excessive caffeine intake.

Some nursing moms may prefer to avoid caffeine altogether or want to switch things up from time to time. There are several matcha alternatives that still offer an energy boost and support overall well-being without the extra caffeine.

These caffeine-free herbal teas are generally considered safe for breastfeeding mothers and may support hydration, gentle energy, and overall well-being:

• Ginger tea – May help reduce fatigue, support digestion, and ease nausea, especially during the postpartum period.

• Peppermint tea – Naturally refreshing and may relieve mild headaches, improve digestion, and reduce tension.

• Lemon balm tea – Offers calming effects that may help reduce stress and gently support energy and mood.

• Rosemary tea – Traditionally used to support circulation, mental clarity, and light fatigue.

• Nettle tea – Rich in nutrients like iron and may help reduce tiredness and support immune health.

These herbal options can be a nourishing part of your routine if you're looking to avoid caffeinated beverages while breastfeeding.

These natural ingredients may help support energy levels, reduce brain fog, and nourish your body during breastfeeding:

• Moringa – Traditionally used in some cultures to support lactating mothers, but more research is needed on its effects

• Ashwagandha – Sometimes used to help manage stress, but nursing mothers should consult their healthcare provider before using it.

• Chia seeds – A good source of omega-3s and fiber and are great in smoothies or baked goods.

• Spirulina – A blue-green algae rich in antioxidants and protein, often used in green smoothies.

These alternatives can be rotated into your daily routine to provide balance and support while keeping caffeine intake low.

Drinking matcha while breastfeeding is generally safe when consumed in small portions, ideally one cup per day or less. Matcha offers many health benefits such as antioxidants, gentle energy support, and important nutrients that may support recovery during the postpartum period. Its lower caffeine content and calming L-theanine make it a better choice than coffee for many breastfeeding mothers.

To avoid unwanted effects on your baby’s sleep or behavior, keep your total daily caffeine intake under 300 milligrams and choose high-quality matcha. For personalized guidance, always consult your healthcare provider before adding matcha to your diet.