When you’re running on fumes and pregnant, the aroma of a strong, hot cup of coffee is incredibly tempting. You’re probably already used to sleeping shakily because your baby is doing somersaults every 3 am. Let’s not even begin with how difficult it is to resist coffee when you are chasing after a toddler and also growing an entire human inside of you.
Does caffeine pose a risk to pregnant women? Can a morning latte be considered ‘indulgent’ or harmful?
There’s no reason to completely give up your favourite pick-me-up or panic. Understanding the science and risks of caffeine consumption during pregnancy, as well as safe limits, is essential to making balanced, informed choices.
Let’s get started.
What is Caffeine exactly?: Caffeine During Pregnancy
Caffeine, a stimulant, is found in many things other than your coffee cup. Caffeine is found in leaves, seeds and nuts from a wide range of plants. It’s also commonly associated with cacao pods, coffee beans and tea leaves. ).
Caffeine works by stimulating your central nervous system. This is why you will feel more awake, alert and focused after taking a coffee. This jolt can be a real lifesaver when you’re having a dreary day. It does have a downside, however: caffeine may also increase your heart rate, blood pressure and anxiety. It can also cause digestive problems and interfere with sleeping.
The average adult is not usually concerned about a flat-white here or a chocolate square there. But during pregnancy? The body reacts differently during pregnancy.
Why Caffeine Can Be Risky During Pregnancy
The pregnancy isn’t only about growing the baby, but also about shifting your body into a different gear. Blood volume increases. Your hormones fluctuate. Your metabolism adjusts. Your heart is working harder than ever.
Imagine adding to the mix a substance that naturally increases blood pressure and heartbeat. Even in small doses, caffeine can increase the pressure on an already overworked system.
It’s not all about you.
The placenta is the organ that carries all of your food and drink to your unborn child. Your baby does not yet have the enzymes necessary to eliminate or process caffeine. This can cause a number of problems.
In some studies, high caffeine consumption during pregnancy has been linked to miscarriage and low birth weight. Stillbirth is also a rare case. Some studies suggest that excessive caffeine intake during pregnancy could affect fetal movement and sleep, or cause “caffeine withdrawal symptoms” in newborns such as irritability and difficulty sleeping.
Although we do not have conclusive evidence that these effects are present in every case, health experts tend to be cautious because of the potential risks.
How much caffeine is safe during pregnancy?
Don’t worry if you’re expecting and gripping your favourite coffee cup with hope and fear. This is not about banning it altogether.
The recommended limit of caffeine for pregnant women in Australia is less than 200mg per Day.
What does it look like?
| Item | Approx. Caffeine |
|---|---|
| 1 cup instant coffee | 60-80 mg |
| 1 cup of brewed/filtered Coffee | 80-120 mg |
| Black tea, 1 cup | 40-50 mg |
| Can of Coca-Cola (375ml). | 49 mg |
| One energy drink (250ml). | 80 mg |
| 100g milk chocolate bar | 20 mg |
In simple terms:
- You can have one regular coffee per day.
- Two to three cups of tea.
- But neither nor both, plus one chocolate bar, a cola and that “just ONE” energy drink.
Caffeine is found in many products other than coffee, so it’s easy to go over your safe limit. Caffeine is found in chocolate, cola drinks, energy drinks and some cold medications. It is also found in many over-the-counter headache pills and appetite suppressants. Even if you don’t drink coffee every day, you may be consuming more caffeine than you realise.
What Happens if You Exceed the Limit Occasional?
One common concern for expectant mothers is: Is it okay if I drank a second cup of coffee yesterday? Or Oh, my mistake! My dessert contains caffeine.
Take a deep breath. A little overconsumption on occasion won’t harm your baby. It’s consistency that matters, not perfection.
Don’t worry if you accidentally went over. Be mindful and keep a mental count of what you consume. The goal is to manage your daily average consumption and not indulge in one-off treats.
Do breastfeeding and caffeine use have the same rules?
Your baby is here. You are adjusting to the sleepless nights and two-hour naps. You can enjoy coffee once again, surely?
Yes, but there are limits.
Caffeine can affect your child even if you are breastfeeding. Caffeine can pass into breast milk. Because newborns’ systems are immature, caffeine is processed very slowly. A newborn can take as long as 8 Days to metabolise just a few coffee cups.
Caffeine peaks in breast milk about an hour after consumption, and though the concentration is relatively low, it’s enough to potentially disrupt your baby’s sleep or digestion, especially if you’re having multiple servings per day.
Around 6 months, babies can process caffeine more quickly (in 2.5 hours), giving them a little more flexibility.
To be on the safe side, experts recommend that you limit your caffeine intake to 200mg of caffeine per day.
What symptoms should I watch for in my baby?
Be aware of the signs your baby may be experiencing if you are breastfeeding and drinking caffeine. Symptoms include:
- Problems falling asleep or staying asleep
- Frustration or irritation
- Body language, tension or tremors
- Digestive problems (such as gas).
You may want to reduce your coffee or tea intake if you see these symptoms shortly after your normal routine.
Alternatives to Decaf Teas, Herbal Teas and Other Alternatives
How can you cope with pregnancy and breastfeeding if caffeine is off the menu (or, at least, severely reduced)?
Here are some popular alternatives to jitters that will still give you comfort and maybe even a bit of energy:
1. Decaf Coffee
Decaf does contain a small amount of caffeine (2-5mg), but you can still enjoy the taste and avoid the negative side effects. There is not much research on cumulative decaf consumption during pregnancy. Moderation should still be used.
2. Herbal Teas
Most Rooibos teas, as well as chamomile and peppermint teas, are caffeine-free. Some teas can also relieve pregnancy symptoms such as nausea, heartburn, bloating or indigestion. Check with your doctor first, as some herbs should not be taken in large amounts during pregnancy.
3. Smoothies with Fruit and Vegetables
Blend spinach with vitamin C-rich citrus or bananas rich in magnesium for a natural energy booster. Although it may not feel like coffee, your baby and body will be grateful for the nutrients.
4. Caffeine-Free Lattes or Warm Lemon Water
Turmeric lattes (golden milk) made with non-dairy milk or warm lemon water are great in the morning. You can enjoy a warm drink without caffeine.
Another reason to cut back
Did you know caffeine can interfere with iron absorption?
Iron is important during pregnancy and nursing to prevent fatigue, anaemia and developmental problems for your baby. If you’re taking iron supplements or eating foods rich in iron, drinking coffee around mealtimes could reduce the body’s absorption.
Avoid drinking caffeine-containing beverages one hour before or following meals, especially those with iron-rich plant sources.
Should you give up coffee altogether?
No, unless your doctor advises you to.
It is hard enough to be pregnant and breastfeed without having every comfort taken away. Moderation and awareness are key.
Drink the coffee if it keeps you sane. Know what you’re drinking, how much caffeine it contains, and don’t have a second energy drink or bar in the afternoon.
You might feel drained if you don’t get enough sleep or if you are dehydrated. You may be surprised at the results you get by swapping your coffee for water or nutrient-dense snacks.
Conclusion
There are many choices to make during pregnancy and motherhood, some of which are more important than others. While caffeine is only a small portion of your daily diet, it can have a significant impact on your health.
It can have a significant impact when sharing your body.
You don’t have to be a hermit. Moderation of caffeine is okay, and even encouraged if you feel like.
You can empower yourself by knowing what you’re putting into your body. Understand the impact and make adjustments as necessary, without judgment or fear.
Remember this when you are enjoying a cappuccino half-strength at dawn or a square of dark chocolate with dinner:
You are doing your best. One mindful cup is more than enough.
