Matcha is one of those things you either love or hate. Some love its grassy, earthy, slightly sweet flavor profile and claim it gives them energy and promotes their well-being, while others can't stand to drink even a sip of it. Either way, matcha has become quite popular in recent years and is now available in most coffee shops and natural food stores. You may have asked yourself: Is it safe to drink matcha while breastfeeding? If it's as potent of a health food as many claim that it is, are there any risks to my baby? And are there any benefits to drinking matcha in the postpartum period? Will it maybe even help me lose weight?
Let’s dive in and explore in this evidence-based review.
What Is Matcha?
Matcha is a type of green tea made from finely ground tea leaves. Unlike regular green tea, where the leaves are steeped in water and removed, matcha allows you to consume the entire leaf, giving you a concentrated dose of nutrients, antioxidants, and a moderate amount of caffeine.
Potential Benefits of Matcha for Postpartum and Breastfeeding
1. Gentle Energy Boost Without the Jitters
As a new mom, I'm sure you know how exhausting the postpartum period can be. Trying to keep a tiny, helpless human being alive 24/7 is exhausting. A good night's sleep is a thing of the past. You want to load up on coffee, but it seems your baby is more awake when you do, which then pretty much defeats the purpose. Matcha provides a natural, more subtle energy lift thanks to its combination of caffeine and L-theanine. The caffeine in matcha is released more slowly compared to coffee, offering sustained energy without the jittery feeling or crashes. L-theanine promotes calm focus, which can help you stay alert and relaxed at the same time—perfect for those busy days with a newborn.
2. Rich in Antioxidants for Recovery
During the postpartum period, your body is in recovery mode, resetting pregnancy hormones, restoring nutrients, healing from injuries sustained while giving birth and producing breast milk. Matcha is packed with antioxidants, including a powerful catechin called EGCG, which helps to reduce inflammation, repair cells, and support overall health. These antioxidants can also aid your immune system, which is especially beneficial when caring for a newborn.
3. Boosts Mood and Reduces Stress
Feeling overwhelmed is common for new moms. Matcha contains L-theanine, an amino acid that promotes relaxation and reduces stress without causing drowsiness. By drinking matcha, you can enjoy a calmer, more focused mind, which is useful for managing the challenges of new motherhood.
4. Supports Weight Management
While breastfeeding, you burn more calories, but that doesn’t mean weight loss is easy. In fact, many moms come to me because they can't lose weight while breastfeeding. Matcha can support metabolism and aid in fat burning, making it a helpful addition to a balanced diet if you're looking to gradually return to your pre-pregnancy weight. The gentle energy boost can also motivate you to stay active, whether that’s going for a walk with your baby or doing a short workout.
Is Matcha Safe While Breastfeeding?
The good news is that matcha is generally safe to consume while breastfeeding, but it’s important to enjoy it in moderation. Matcha contains caffeine, and excessive caffeine can pass into breast milk, potentially causing irritability or sleep issues for some babies. I suggest keeping your total caffeine intake under 200-300 mg per day while breastfeeding, especially in the first few months postpartum. That is roughly equivalent to one cup of matcha per day. Monitor your baby’s response, and if you notice any signs of restlessness, consider cutting back.
Precautions to Keep in Mind
Caffeine Sensitivity: Some moms and babies may be more sensitive to caffeine. If you’re breastfeeding, start with a small amount of matcha (about half a cup) and see how your baby reacts.
Timing Matters: To minimize the risk of caffeine affecting your baby’s sleep, try drinking matcha in the morning rather than at night, so it has time to leave your and baby's system before it's bedtime.
Monitor for Digestive Discomfort: Matcha is slightly acidic, and some people find it can cause mild digestive discomfort. If you have a sensitive stomach, consider diluting your matcha in more water or enjoying it with a meal.
Thyroid Medication Interactions: The catechins in matcha can interfere with the effectiveness of certain thyroid medications (like levothyroxine). Consuming matcha (or any caffeinated beverage) too close to the time of taking thyroid medication can reduce the medication absorption. It’s recommended to wait at least 30 to 60 minutes after taking thyroid medication before drinking matcha.
Iron Absorption: Matcha can also interfere with the absorption of iron. It's best to consume matcha separately from iron-rich meals or supplements to avoid potential interactions.
Can Matcha Help Me Lose Weight While Breastfeeding?
Matcha contains a combination of caffeine and catechins, which can help boost your metabolism and increase the body’s ability to burn fat. Studies have shown that green tea catechins, particularly EGCG, can enhance thermogenesis (the process of burning calories to produce heat), which can aid in weight loss. The L-theanine in matcha can also help reduce cravings and mindless snacking by helping to maintain a sense of calm and balance.
However, it’s important to remember that, as a breastfeeding mom, you have a higher calorie and nutrient need. Extreme calorie restriction or intense dieting can affect milk supply and energy levels. Focus on a balanced approach that includes nutritious foods, gentle physical activity, and plenty of hydration. Matcha can be a part of this plan, offering natural benefits without compromising your health or breastfeeding goals.
Check out my breastfeeding calorie calculator to find out how many calories you need while breastfeeding to lose weight while maintaining your milk supply.
How to Enjoy Matcha During the Postpartum Period
There are plenty of ways to incorporate matcha into your postpartum routine:
Traditional Matcha Latte: Whisk 1-2 tsp of matcha powder with hot water until frothy, then add warm milk (dairy or non-dairy). Sweeten to taste with honey or maple syrup.
Matcha Smoothie: Blend matcha with banana, spinach, almond milk, and a spoonful of nut butter for a nutritious, energizing smoothie.
Matcha Smoothie Bowl: Add yogurt to a bowl, blend in matcha and honey or maple syrup and top with toppings of your choice.
Baked Goods: Add matcha to pancake batter, muffins, or energy balls for a fun twist that boosts both flavor and nutrients.
Conclusion
Matcha could be a wonderful addition to your postpartum and breastfeeding diet. It offers a balanced mix of energy, antioxidants, and relaxation. Just remember to enjoy it in moderation and keep an eye on how your baby reacts to caffeine. With its unique combination of benefits, matcha could be the perfect way to take a moment for yourself, recharge, and savor a little bit of calm in your day.
Keywords:
Matcha benefits for breastfeeding, postpartum matcha safety, matcha energy postpartum, matcha breastfeeding mom, matcha caffeine breastfeeding
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