Why Drinking Caffeine in Moderation is Important During Pregnancy 

Once you reveal your big news, you’ll likely hear different recommendations about having caffeine while pregnant from well-meaning friends, coworkers, and family members. However, these recommendations can be by old wives’ tales with outdated information rather than current science. So, what’s the truth behind drinking caffeine during pregnancy?

Drinking caffeine isn’t inherently unsafe during pregnancy—which means you can go ahead and indulge in moderate amounts your favorite morning drink. The key to drinking caffeine safely during pregnancy is to not drink too much at once. Too much caffeine at one time can cause problems for the following reasons:

• Caffeine crosses the placenta – As a pregnant woman, your uterus develops a new organ that helps nourish your growing baby. This organ is the placenta, and it’s connected to your uterus by the umbilical cord, which transfers nutrients and oxygen to your baby. Some molecules and proteins are too big to reach your baby through the umbilical cord, but caffeine isn’t one of them. This means that some of the caffeine you drink will reach your baby.
• Pregnancy slows the metabolism of caffeine – Pregnant women chemically process (or metabolize) caffeine at a rate that’s 1.5 to 3.5 times slower than non-pregnant women. This change means that any caffeine you drink will linger in your body longer than usual, giving it more time to cross the placenta.

Once your baby is born, you might feel as though you’re connected when you look at his sweet little face. While still in the womb, that connection is literal, which is why it’s essential to sip your morning pick-me-up with moderation.

How High Levels of Caffeine Can Affect Your Little One 

Although your Aunt Gertrude might be off-base when she claims that eating spicy food is bad for the baby (you’re more likely to feel discomfort from that than your baby), she’s not totally in the wrong when she says that drinking caffeine can have negative effects. It’s merely dependent on the amount of caffeine. 

Drinking more than 200mg a day, as recommended by the American College of Obstetricians and Gynecologists, can cause the following conditions:

• Low birth weight – Drinking too much caffeine has been shown to increase the risk of having a lower birth weight. In fact, one study found that the risk for low birth weight increased by 3% for every 100mg of caffeine consumed over 150mg. Moderating your caffeine consumption can help make sure your darling is a bouncing, plump baby upon delivery.
• Anxiety – Sure, pregnancy comes with its fair share of anxieties (What will I name the baby? When do I switch to pureed foods? How many diapers do I need to stockpile?). Excess caffeine can add even more anxiety. This is because caffeine blocks adenosine receptors—little ports in your body that relay messages between your brain, heart, and nervous system. When caffeine blocks these receptors from doing their job, it can cause your body stress and anxiety.
• Miscarriage – This becomes a concern at more than 300mg of caffeine a day, which fortunately is well over the 200mg threshold. 

So, you can let Aunt Gertrude know that you don’t need to blanket ban caffeine from your diet while pregnant, as long as you’re enjoying it in moderation.

To learn more about other foods that you may be able to enjoy in moderation throughout pregnancy, read our posts answering questions like “can you have hot dogs while pregnant?” or “can you have blue cheese while pregnant?” 

Where is caffeine found? 

When you think of caffeine, you probably see your favorite caffeinated beverage in your mind’s eye. From drinking coffee to tea to energy drinks, we usually consume caffeine in beverage form. Caffeine can be found in more than just drinks—something that’s important to consider when limiting your daily intake.

When budgeting your caffeine intake during early pregnancy, it’s helpful to double-check food, drink, and supplement labels to make sure you’re sticking to your daily allotment. Keep in mind that the following items can have caffeine in them:

• Pain relievers – Over-the-counter and prescription pain relievers contain anywhere between 32mg to 100mg of caffeine. 
• Pre-workout boosts – Staying active during your pregnancy may help reduce backaches and bloating, elevate your mood and energy levels, improve your sleep, and prevent gestational diabetes, among other benefits. However, it’s best to skip your usual pre-workout supplement before your workouts, as these supplements can contain anywhere between 150mg to 300mg of caffeine per serving. 
• Chocolate – The amount of caffeine found in chocolate is dependent on the type of chocolate. While white chocolate boasts zero milligrams of caffeine, dark chocolate contains about 12mg of caffeine in an ounce. Although this is significantly less than the caffeine found in a cup of regular coffee, it can quickly add up if you eat an eight-ounce bar. Fortunately, by checking the label, you can adjust your caffeine budget for the day and still enjoy a sweet treat.

How much caffeine is in your food and drink? 

While double-checking your food and drink labels can help you keep your caffeine intake under 200mg a day, you may not always have a label to refer to. Maybe you’re grabbing a cup of tea on the go, pouring yourself a cup of coffee from the pot in your office breakroom, or filling up a soda cup at your favorite sandwich spot. Having some background information on approximate caffeine levels can help you calculate and manage your daily intake. 

Check out the following caffeine estimates for some of your favorite drinks so you can be prepared in any situation:

• Brewed coffee – This classic morning drink tends to have about 135mg in a standard 8-ounce cup serving.
• Instant coffee – Brewed coffee’s more convenient alternative can have between 76 to 106mg of caffeine in an 8-ounce serving.
• Decaf coffee – Contrary to what the name implies, decaffeinated coffee still contains some caffeine. It’s only 5mg per 8 ounces, but it’s enough to keep an eye on.
• Soda – If you’re a soda fan, it’s important to know that your drink of choice can have between 36 to 50mg of caffeine in a 12-ounce serving.
• Tea – Classic black tea has roughly 43mg of caffeine in a standard 8-ounce serving.
• Green tea – The other kind of caffeinated tea, green tea tends to have less caffeine than black tea, coming in at 30mg for the same serving size.

While these caffeine counts can help you plan what to drink, and how much, they’re still rough estimates. The total amount of caffeine in any drink depends on how it’s prepared and can vary from cup to cup. 

Caffeinated Drinks to Avoid 

While 200mg of caffeine is considered a safe amount to consume during pregnancy, the following caffeinated drinks have additional ingredients that are better avoided entirely:

• Teas with ginseng – While there isn’t much research on ginseng’s effects on pregnancy in humans, one study found a correlation between ginseng consumption and embryo abnormalities in rats. Because of this, experts recommend women avoid ginseng during pregnancy. 
• Teas with licorice root – Any food or drink product containing licorice root is not recommended during pregnancy, as studies have found that licorice root may alter hormone levels and cause preterm delivery. 
• Teas with chicory root – While more research is needed to determine the effects of ingesting chicory root during pregnancy, experts recommend only consuming it under doctor supervision, as this type of herb is typically unregulated by the Food & Drug Administration.
• Energy drinks – In addition to high amounts of caffeine, energy drinks also contain high amounts of added sugars and artificial sweeteners.  

Find Answers to All of Your Questions with SneakPeek 

The moment you become pregnant marks the moment you begin celebrating—and preparing for parenthood. Part of that means asking questions to help you make the best choices possible for your developing baby. The more you ask and learn about your pregnancy and baby, the more you might start to wonder, Is my little darling going to be a boy or a girl?

Instead of waiting 18 to 21 weeks for an anatomy ultrasound to tell you the gender of your baby, let SneakPeek help you satisfy your curiosity faster. Our At-Home Early Gender Blood Test uses an easy-to-collect DNA sample to predict your baby’s sex as early as 6 weeks into your pregnancy. Plus, it’s the #1 OBGYN-recommended at-home gender test due to its clinically-proven over 99% accuracy¹.

Then, when your baby is born, you can use the SneakPeek Infant & Toddler Early DNA Traits test to gain DNA-based insights into your baby’s unique genetic predispositions. Your privacy-protected results will tell you preference for certain foods, likelihood of vitamin deficiencies and childhood ear infections, future height, and more. 

So, join the more than 1 million moms who trust SneakPeek Test and find the answers you crave.