Being pregnant can often feel like a whirling dervish of different requirements and medical checks to keep up with. One of these is limiting caffeine intake.
Forgoing that morning cup of coffee might seem impossible, but thankfully, it may not be entirely necessary for you.
We’ll explore the safe limits for coffee and caffeine intake during pregnancy, the risks associated with the beverage, and everything else you need to know.
How Much Coffee Can I Drink During Pregnancy? Recommended Caffeine Limits
The current consensus is that pregnant people shouldn’t consume more than 200 mg of caffeine per day [1].
Drinking more caffeine than that can lead to complications.
On average, an 8-oz cup of coffee brewed with arabica beans contains around 100 mg of caffeine, though this can differ from cup to cup.
Most coffee drinkers have one or two cups in the morning, which would be within safe limits during pregnancy.
Drinking other caffeine-heavy drinks, including energy drinks like Red Bull, could also lead to an excess of caffeine.
Understanding the Risks of Caffeine Use in Pregnancy
It’s not entirely clear why caffeine can impact the fetus. However, a leading theory is that caffeine can travel through the placental barrier and interact with the fetus during gestation. Infants cannot properly metabolize caffeine until they’re around three months old, which means that any caffeine in a fetus’ system could impact them [2].
Let’s look at a few of the risks of using caffeine in pregnancy.
1. Increased Blood Pressure in Pregnancy
Caffeine has a stimulant effect on humans, which may increase metabolism and blood pressure, even in pregnant people [2].
An increase in blood pressure may lead to complications during pregnancy, such as reduced blood flow to the placenta, premature delivery, or placental abruption [3].
2. Caffeine Metabolism During Pregnancy
The rate at which caffeine is metabolized decreases during pregnancy, especially after the first trimester. The half-life of caffeine in the system increases from 2.5 to 4.5 hours before pregnancy to around 15 hours toward the end of the pregnancy.
Since caffeine can cross the placental barrier and get into the fetus’ system, this slow metabolism is a concern [4].
3. Possible Complications from Caffeine in Pregnancy
There are a number of potential impacts that caffeine can have on the growing fetus. One of the most surprising is that caffeine can get into the amniotic fluid surrounding the baby. This may, in turn, generate adult-onset diseases.
More immediate pressing impacts of caffeine include the risk of decreased fertility, lower birth weight, and a greater chance of spontaneous abortion [4].
The best way to stay below the caffeine limit recommended for pregnant people is to simply not drink anything that contains caffeine. While caffeine withdrawal headaches may be annoying for a couple of days, they typically pass without issue.
Alternatives to Coffee: Satisfying Your Cravings Safely
Since caffeine has become fairly widespread throughout food and drink, you may find that the options you want to replace coffee with contain trace amounts of the compound. In that case, you can still opt for a lower-caffeine option, such as decaffeinated coffee.
Decaf has a bad reputation for lacking flavor, but modern techniques are often free from harmful chemicals and retain (most) of the beans' natural flavors.
Here’s a comparison of caffeine levels in different beverages:
|
Drink |
Caffeine per 8 oz cup (mg) |
Caffeine per oz (mg) |
|
Coffee (made with arabica beans) |
100 |
11.9 |
|
Coffee (made with robusta beans) |
150 |
18.8 |
|
Decaffeinated coffee |
7 |
0.9 |
|
Green tea |
30 |
4.4 |
|
Black tea |
47 |
5.8 |
|
Coca-cola |
22 |
2.6 |
Increasing Energy Through Eating Habits
A good way to start is to eat smaller portions for each meal, but to increase the number of meals you eat throughout the day.
By always having a little something in your stomach, you can ensure that your body has a more ready source of energy it can access, rather than having to switch between food and fat stores.
Staying Hydrated
It’s also important to stay as hydrated as possible and get plenty of rest where you can. Growing a baby is energy-intensive, so taking a hydration break will ensure you’re not overexerting your energy levels. Furthermore, hydration will ensure that digestion and circulation can continue more easily.
Myths & Facts About Coffee & Pregnancy
Here are some common statements about coffee and pregnancy, and the truth behind them:
|
Statement |
Response |
|
“Pregnant people shouldn’t drink any coffee.” |
Myth — Pregnant people can safely drink coffee, though they should have a maximum of 200 mg of caffeine each day. |
|
“Pregnant people can only drink decaf.” |
Myth — While pregnant people can drink decaf coffee, they can also drink regular coffee. Bear in mind that both regular and decaf contain some caffeine, and a pregnant person shouldn’t exceed 200 mg of caffeine per day. |
|
“Decaf coffee is safe to consume during pregnancy.” |
Somewhat true — To avoid drinking too much caffeine, it’s often safer and easier for a pregnant person to switch to decaf. However, some decaffeination processes use a chemical called methylene chloride, which can lead to reproductive toxicity. Avoid this by opting for decaf made through the CO2 or Swiss water methods. |
|
“Caffeine can cause birth defects.” |
Myth — This is technically not true. However, caffeine can lead to decreased fertility, lower birth weight, and a slightly increased chance of spontaneous abortion. |
|
“Too much caffeine causes miscarriages.” |
Partially True — This is partially true. Drinking a lot of caffeine does increase the chance of a spontaneous abortion, but it's not a 100% guarantee. To be safe, eliminate caffeine while pregnant. |
FAQs: Coffee Consumption in Pregnancy
Now that we know the safe levels of coffee and caffeine during pregnancy, let’s discuss some interesting FAQs.
1. Can I Drink Coffee During the First Trimester of Pregnancy?
Yes, it’s safe to drink coffee during the first trimester of pregnancy. However, it’s very important to avoid drinking more than 200 mg of coffee every day. This equates to roughly one 12-ounce cup of coffee.
2. What Happens if I Accidentally Consume Too Much Caffeine While Pregnant?
If you accidentally consume a little too much caffeine once or twice during pregnancy, it’s quite unlikely to cause any severe harm. However, it may lead to some temporary symptoms, such as jitters, dehydration, or a raised pulse rate.
3. Are There Specific Types of Coffee to Avoid During Pregnancy?
To some extent, yes. The main ingredient in coffee that could be dangerous during pregnancy is caffeine, and coffee with higher caffeine levels (such as cold brew or espresso coffee) should be either avoided or consumed very carefully.
Some types of decaf coffee contain a chemical called methylene chloride, which can lead to reproductive toxicity. To avoid this chemical, you should only drink coffee decaffeinated using the Swiss Water Method or the CO2 Method.
4. How Does Caffeine Intake Affect the Baby?
Caffeine can cross the placental barrier and get into the baby's system. Babies can't metabolize coffee until they're around three months old, so it can stay in their system for a while and have negative impacts.
5. Can I Switch to Green Tea or Other Caffeinated Beverages?
Yes, you can. Green tea is a common choice as it has roughly 45 mg of caffeine in every cup. Compared to 100 mg per cup of coffee, this is a better choice. However, even when drinking options with less caffeine, it’s vital to ensure you stay below the 200 mg caffeine limit.
6. Is Decaf Coffee Completely Safe During Pregnancy?
While decaf coffee is safe in moderation during pregnancy, it still contains some caffeine — typically, around 7 mg per cup. It may be quite tricky to exceed the 200 mg limit with that level of caffeine, but it’s still wise to be careful of it.
7. How Does Caffeine Affect Sleep During Pregnancy?
Caffeine can disrupt sleep for anyone. This may be particularly impactful during the later stages of pregnancy, as the half-life of caffeine can increase to around 15 hours during that time [5]. It's wise to limit how much caffeine you consume in the afternoons and evenings to avoid this caffeine interrupting your sleep.
8. What Are Some Hidden Sources of Caffeine I Should Avoid?
Caffeine is present in many things, including varieties of soda, chocolate goods, and medication. Check the label of anything you eat or drink thoroughly if you’re suspicious that it may contain caffeine.
9. Can Caffeine Cause Dehydration During Pregnancy?
Caffeine does have a diuretic effect, meaning it makes you need to pee, so if you drink a lot, you can get dehydrated. However, when drunk in moderation with plenty of water, it’s unlikely to make you dehydrated.
10. Can Caffeine Consumption During Pregnancy Affect the Baby’s Long-Term Health?
Currently, research into the effect of caffeine during pregnancy is unclear on whether the chemical can directly impact the long-term health of the child. However, drinking a lot of caffeine may increase the risk of developmental issues. Therefore, it’s very important to consume a responsible level of caffeine.
References:
- NHS. (n.d.-b). Foods to avoid in pregnancy. NHS choices.
- Morgan, S., Koren, G., & Bozzo, P. (2013). Is caffeine consumption safe during pregnancy?. Canadian family physician Medecin de famille canadien, 59(4), 361–362.
- Centers for Disease Control and Prevention. (n.d.). High blood pressure during pregnancy. Centers for Disease Control and Prevention.
- Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine.
- U.S. Department of Health and Human Services. (n.d.). Licorice root: Usefulness and safety. National Center for Complementary and Integrative Health.
- Qian, J., Chen, Q., Ward, S. M., Duan, E., & Zhang, Y. (2019). Impacts of Caffeine during Pregnancy. Trends in Endocrinology and Metabolism: TEM, 31(3), 218.
