Caffeine During Pregnancy: What You Need To Know

Though commonplace, coffee is technically the most widely used psychoactive substance on the planet. If you’re pregnant, it’s important to remember that caffeine is a stimulant—it increases your heart rate, and, by extension, your baby’s.

While there’s no evidence to suggest moderate amounts of caffeine will jeopardize your baby’s health, it’s important to stick to that 200 mg per day limit. Why?

When you’re not pregnant, too much caffeine can lead to several undesirable effects, among them:

• Anxiety
• Irritability or agitation
• Restlessness
• Increased urination
• Gastrointestinal distress
• Heart rate irregularity

When you are pregnant, these side effects can harm your and your baby’s well-being. Pregnancy-specific risks of drinking too much caffeine include:

• Dehydration – Because it’s a diuretic, coffee causes you to pee more often. As a result, you may be at a higher risk of not meeting your recommended daily hydration quota (for pregnant women, between 64 and 96 oz. per day).
• Lower-quality sleep – It’s important to get enough rest when you’re pregnant, so remember that drinking too much coffee—or having caffeine later in the day—can interfere with sleep quality. To prevent sleep disturbances, consider cutting your intake before the afternoon.
• Post-birth health risks – Because caffeine enters your bloodstream to take effect, your developing baby will also be exposed to caffeine if you drink it. While it’s unlikely to impact their development in utero, they may be impacted later. One study showed babies exposed to excessive caffeine during pregnancy (10 or more cups of coffee daily) had poorer quality sleep and more restlessness after they were born.

Here’s something else to note: When you’re pregnant, you may notice a higher sensitivity to caffeine, or that it seems to “stay in your system” longer than when you weren’t pregnant. This is because it can take more time to metabolize caffeine during pregnancy.

Additionally, caffeine can be passed through breast milk to your baby once they’re born. As such, it’s best to stick to a lower level of consumption until you’ve finished breastfeeding your baby.

How much caffeine is in coffee, anyway?

Most everyone knows that coffee contains caffeine, but precisely how much it has depends on factors like:

• How it’s made or processed
• The type of coffee bean used
• Where it’s sourced
• How it’s prepared

The American College of Obstetricians and Gynecologists recommends sticking to one 12-ounce cup of coffee daily.

If your coffee order tends to vary, the following amounts of caffeine are generally in the following types of coffee:

• Instant coffee (8 oz.) – 62mg
• Filtered or drip coffee (8 oz.) – 96mg
• Espresso (1 oz.) – 64mg
• Decaffeinated drip coffee (8 oz.) – 2mg

While coffee has a high concentration of caffeine, it certainly isn’t the only beverage that contains it. Other common sources of caffeine to be aware of include:

• Caffeinated teas – 8 oz. of black tea has about 47mg (brewed).
• Sodas – Colas like Pepsi or Coke contain about 22mg per 8 oz.
• Decaffeinated teas – Like decaf coffee, decaffeinated black tea has trace caffeine—about 2mg per 8 oz. (brewed).

Sneaky Caffeine Sources: How much hidden caffeine is in your favorite foods?

If you’re trying to create a pregnancy-friendly diet, it’s important to consider all of the places you may be ingesting caffeine—many of which aren’t commonly accounted for.

Some sneakier sources of caffeine include:

• Chocolate – Chocolate has some caffeine, and the darker the chocolate, the more caffeine it has. Dark chocolate carries some 12 mg per ounce, while milk chocolate has about 9 per 1.55 oz.
• Kombucha – As a tea, kombucha is caffeinated (note: it also contains trace amounts of alcohol!). Caffeine quotas vary widely between brands, so be sure to check your labels before having one.
• Ice cream – Some ice creams—especially coffee-flavored ice creams—have caffeine. Their caffeine content can differ between brands, but some can have up to 15mg per ½ cup.
• Gum – Some gum brands add caffeine to their formula to give chewers an extra kick. Be sure to read your labels carefully, especially if you’re a serial gum chewer (or you use it to get rid of coffee breath!).
• Protein bars – Some energy or protein bars can pack up to 50mg of caffeine! This is because coffee extract and chocolate are common ingredients, so consider opting for a different flavor or brand if you’re trying to cut back.

Caffeine Sensitivity During Pregnancy

Another important factor to account for when considering your daily caffeine intake is your caffeine sensitivity. Pregnant or not, some people are more sensitive to caffeine than others—so while different types of caffeinated beverages contain different levels of caffeine, not every person will respond to them the same way.

People who are highly sensitive to caffeine may notice:

• A racing heart rate
• Excessive jitteriness
• Anxiety or nervousness
• Restlessness
• Headaches
• Sleep disturbances

Caffeine sensitivity can also change depending on any medications you’re taking, your physical health, and other life circumstances (e.g. elevated stress levels). With that in mind, it’s a wise idea to check in with yourself once you’re pregnant to track whether you’re more sensitive to caffeine than usual.

If you notice you’re not enjoying your coffee the way you used to (or it’s leading to undesirable side effects, like anxiety) consider exploring coffee alternatives. Adopting these substitutes can be a worthwhile way to support your and your baby’s well-being.

6 Coffee Alternatives to Try While Pregnant

Looking for a coffee substitute for pregnant women?

Fortunately, plenty of other beverages can offer you a boost just like coffee does. These 6 alternatives are recommended for limiting caffeine, as well as other health benefits:

• Dandelion tea – Dandelion is an excellent coffee substitute because its flavor resembles that of coffee. While bitter, it pairs well with sweetener, cream, and milk, producing a velvety flavor without the considerable caffeine content.
• Chicory root coffee – Like dandelion tea, chicory root resembles coffee’s flavor profile without the added caffeine. It also contains inulin, a prebiotic fiber that’s been linked to improved gut health and digestion. If you’re dealing with constipation in pregnancy, chicory root may help you find some relief.
• Golden milk – Golden milk has become a popular beverage set apart from your usual cup of joe. The baseline ingredient is turmeric: an anti-inflammatory root regarded for its excellent physical and brain health benefits. Recipes for golden milk abound, but some common ingredients include ginger, cinnamon, black pepper, and milk or alternative milk.
• Herbal teas – Black and green teas can be highly caffeinated, but herbal teas contain no caffeine and work well as a cozy beverage. If you’re looking to unwind, chamomile, fennel, and peppermint can be excellent choices.
• Lemon-ginger – If an herbal tea isn’t doing it for you, a lemon-ginger beverage can help give you an extra kick in the morning—no caffeine required. Simply grate ginger, add lemon juice (and even some lemon zest if you’d like), water, and sweetener to taste. For a bit of extra spice, try adding cayenne pepper.

Lemon-gingers are best served hot as a daytime beverage, but shaken over ice, this drink can also be converted into an alcohol-free mocktail when you’re missing happy hour!

• Decaf coffee – Though it’s not exactly a coffee “substitute” (and it’s not 100% caffeine-free), switching from regular coffee to decaf coffee will considerably reduce your caffeine intake. If you simply can’t sacrifice your beloved cup of joe for 9 months, rest easy: Decaf coffee only contains around 2mg per 8 oz.

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Pregnancy comes with a lot of questions, especially about your diet. Can you drink sparkling water while pregnant? Can you drink kombucha while pregnant? Find these answers and more on our blog.