Caffeine Consumption During Pregnancy and Breastfeeding
Caffeine is the world's most widely consumed psychoactive substance, with approximately 80% of people consuming an average of 200 mg daily, equivalent to about three espressos [1].
Fatigue is a common experience for pregnant women, often starting in the early weeks. A cup of coffee might seem like the perfect pick-me-up. If you're a coffee lover, the thought of giving up your morning brew might be daunting. You may be wondering about the safety of coffee, tea, energy drinks, or caffeinated sodas during pregnancy and their effects on your baby. This article aims to address these concerns. It's important to note that fatigue can have various causes, such as iron deficiency. Always consult your obstetrician about your individual situation.
But first, let's understand what caffeine is:
Chemically, caffeine is an alkaloid compound found in various plant parts, including coffee beans, green and black tea leaves, and cocoa beans. In our bodies, caffeine enhances attention, concentration, and motivation. It has awakening and mildly stimulating effects. It also promotes digestion, increases intestinal movement, and boosts circulation.
Why Should I Monitor My Coffee Intake During Pregnancy?
The caffeine in your coffee doesn't just affect you; it crosses the placenta and reaches your unborn child directly. Neither the fetus nor the placenta can metabolize caffeine, leaving them exposed to its effects until the mother's body processes it. During pregnancy, caffeine's half-life increases from the usual 2.5-4 hours to up to 15 hours in the third trimester, meaning it stays in your system much longer [2]. As adults, we have enzymes that break down caffeine. However, these aren't fully developed in the fetus. This means neither the unborn child nor the placenta can properly metabolize the stimulant. Scientists are studying various potential adverse effects of caffeine on the fetus (e.g., growth restriction, miscarriage risk), but conclusions are not yet definitive [3,4,5]. Therefore, it's generally recommended that pregnant women consume caffeinated beverages in moderation.
How Much Caffeine is Safe During Pregnancy?
While it's not easy to pinpoint an exact safe limit, most experts agree that up to 200 mg of caffeine per day is generally safe for your baby. Remember, caffeine isn't just in coffee - it's also in tea, chocolate, energy drinks, and sodas. It's best to avoid energy drinks completely during pregnancy. They're not only high in caffeine but often contain other additives like taurine (which we don't fully understand in terms of pregnancy effects) and lots of sugar.
A quick look at caffeine content in common foods and drinks. Keep in mind that the caffeine in brewed drinks can vary based on the bean type and brewing method. These numbers are just estimates.
Feeling tired? Try these caffeine-free energy boosters:
Don't worry, there are plenty of ways to fight fatigue without caffeine! Try getting lots of fresh air, taking walks, doing gentle exercises or yoga, and eating a balanced diet. Even something as simple as running cool water over your forearms can help wake you up.
Missing your morning cup? Here are some alternatives:
If it's the taste or ritual you're after, try decaf coffee (there are some pretty good options these days) or other caffeine-free drinks. You could also mix decaf and regular coffee to lower your caffeine intake while still getting a little boost.
If you're used to more than 200 mg of caffeine daily and want to cut back, try tracking everything with caffeine for a week (including chocolate, coffee, hot cocoa, energy drinks, tea, etc.). This can help you see where you can make changes to get below 200 mg.
What about caffeine while breastfeeding?
Caffeine does pass through breast milk to your baby. Since babies can't process caffeine well, it can build up in their system and might make them restless. So, similar rules apply for breastfeeding as during pregnancy. Try to limit caffeine and, if possible, have it right after nursing. The highest amount of caffeine in breast milk is about an hour after you consume it. Generally, up to 200 mg of caffeine per day, spread out, is considered safe for breastfed babies [6].
Remember to count all sources of caffeine (see the table above). This includes cola, green or black tea, and even caffeine in energy bars.
Conclusion
We know it can be tough to cut back on caffeine, especially when you're already tired from pregnancy or caring for a new baby. But remember, you're doing this to keep your little one healthy. Every small change you make is a big step towards your baby's wellbeing. You've got this, mama!
References:
[1] https://www.efsa.europa.eu/en/corporate/pub/efsaexplainscaffeine150527 (2024)
[6] Jingjing, Q, et. Al; 2021: Impacts of Caffeine during Pregnancy. https://pmc.ncbi.nlm.nih.gov/articles/PMC7035149/ (2024)
[2] Gleason, JL et al. Maternal caffeine consumption and metabolism and neonatal anthropometry in the NICHD Fetal Growth Studies. JAMA Network Open. 2021. doi:10.1001/jamanetworkopen.3238 (2021)
[3] Grosso LM and Bracken MB (2005): Caffeine metabolism, genetics, and perinatal outcomes: a review of exposure assessment considerations during pregnancy. Ann. Epidemiol 15, 460–466 https://www.sciencedirect.com/science/article/abs/pii/S1047279705000141?via%3Dihub (2024)
[4] CARE Study Group. Maternal caffeine intake during pregnancy and risk of fetal growth restriction: a large prospective observational study. https://pubmed.ncbi.nlm.nih.gov/18981029/ (2024)
[5] Weng, X; et al. 2008: Maternal caffeine consumption during pregnancy and the risk of miscarriage: a prospective cohort study. https://www.ajog.org/article/S0002-9378(07)02025-X/fulltext (2024)
[6] Drugs and Lactation Database: Caffeine. https://www.ncbi.nlm.nih.gov/books/NBK501467/ ( 2024)
