Updated: June 21, 2024
We’re sure you’ve heard it before—caffeine and pregnancy do not mix. But is that completely true? Can you have any caffeine while pregnant? In this article, we’ll go over everything you need to know about your morning pick-me-up.
Understanding Caffeine Consumption During Pregnancy
Caffeine is both a stimulant and a diuretic. Stimulants increase your blood pressure and your heart rate—two things you don’t really want while pregnant. Diuretics make you have to urinate more often, which can lead to a reduction in your overall body fluid levels and, eventually, dehydration.
Caffeine also, like everything you consume, has an effect on your baby. While you may have built up a massive caffeine tolerance over the years, your baby hasn’t—their metabolism is still maturing, and can’t fully metabolize the caffeine they’re being given. Any amount (yes, even a small amount!) can cause changes in your baby’s sleep pattern or normal movement pattern in the later stages of pregnancy. It is a stimulant, after all, and can keep both of you awake when you should be resting.
What’s worse than having to give up your morning boost—caffeine is found in a lot more than just coffee. Tea, soda, chocolate, and even some over-the-counter medications contain caffeine. Simply put, you should always be aware of what you’re consuming while pregnant. Some normal, everyday things have secret ingredients you don’t want!
Is Caffeine as Bad as They Say?
You’ll see (or maybe you’ve already seen) some pretty harsh statements about caffeine floating around. While they aren’t all off base, they aren’t all true, either! Let’s dive into some of those statements and look at the accompanying research.
There have been several epidemiology studies published by the National Library of Medicine to this regard, but only on animals so far. This research shows that caffeine can cause birth defects, premature labor, preterm delivery, reduced fertility, and an increased risk of low-birth-weight offspring and other reproductive problems.
A study published in 2017 gathered data from published research papers to look at the potential dose-related effect of caffeine or coffee on pregnant women. According to the findings, drinking 300 mg of caffeine increased the risk of early pregnancy loss or spontaneous abortion. In addition to this, drinking 600 mg of caffeine daily more than doubled the risk of miscarriage or preterm birth.
Experts have stated that moderate caffeine consumption has not been found to have a negative effect on pregnancy. So, what is “moderate” then? Anywhere from 150 to 300 mg per day. The APA, however, does suggest avoiding caffeine as much as possible during both pregnancy and breastfeeding.
How Much Caffeine Are You Consuming?
Here’s a breakdown of the caffeine content in some of your favorite drinks and snacks—it’s a good idea to get familiar with ballpark estimates to keep track of your daily intake.
- Brewed Coffee: 95–165 mg
- Brewed Decaf Coffee: 2–5 mg
- Espresso: 63 mg
- Latte: 63–126 mg
- Dr. Pepper (12 oz): 37 mg
- 7 Eleven Big Gulp Diet Coke: 124 mg
- 7 Eleven Big Gulp Coca-Cola: 92 mg
- Ben & Jerry’s Coffee Buzz Ice Cream: 72 mg
- Baker’s Chocolate (1 oz): 26 mg
- Green Tea: 40 mg
- Black Tea: 45 mg
- Excedrin (one capsule): 65 mg
How Much is Too Much?
Honestly, the less caffeine you consume, the better. Some experts say that more than 150 mg per day is too much—while others say that more than 300 mg is too much! Avoiding caffeine as much as you can will always be your best bet. Of course, you should always discuss things with your healthcare provider. They’ll be able to work with you to make the healthiest choice possible for you and your baby.
Can Caffeine Induce Labor?
Although heavy caffeine consumption has been linked to slight reductions in newborn birth weight, caffeine isn’t a human teratogen. Teratogens are substances that hinder normal fetal development and cause congenital disabilities. As such, there’s no conclusive evidence that caffeine affects delivery or causes preterm birth.
Does Caffeine Affect Pregnancy Outcomes?
The WHO advises pregnant women against too much caffeine since it takes longer to clear from the bloodstream.
Studies have shown that even low caffeine doses (100-200 mg) can increase the risk of miscarriage, cognitive development impairment, and obesity.
Safe Alternatives to Caffeine During Pregnancy
Saying goodbye to that caffeine kick can be challenging, especially if it gets your day started. You might even suffer from withdrawal symptoms like headaches, fatigue, and low energy levels. Instead of quitting abruptly, you limit caffeine intake to less than 200 mg a day, reducing your consumption by small amounts until you cut out coffee altogether. Here are safer alternatives you can try:
- Water to keep you hydrated and boost your energy levels. You can throw in some lemon, mint, berries, or cucumber slices to add flavor to your water.
- Caffeine-free herbal teas. You can choose from a variety of flavors, including ginger, rooibos, chamomile, and peppermint. Check with a doctor before consuming herbal teas. Varieties like raspberry leaf teas might not be safe during early pregnancy. There are claims that this drink can kick-start labor.
- Diluted/plain fruit juice for a refreshing boost.
- Fruit smoothies that are rich in minerals, vitamins, and natural sugar.
- Chicory coffee that, despite the association, is caffeine-free. It also contains prebiotics to promote digestion.
Remember, it’s not just about staying away from coffee. You should also avoid other caffeinated beverages like energy drinks, soda, and other soft drinks. Incorporate nutrient-dense foods into your diet to stay energized throughout the day while ensuring a healthy pregnancy. Additionally, exercise more to reduce stress and improve your sleep patterns.
FAQs About Caffeine During Pregnancy
You cannot ignore the caffeine traces in decaffeinated coffee–even decaf contains 2-7mg of caffeine per cup. This is in addition to the chemicals used in decaffeination. For example, the dichloromethane method uses Methylene chloride to remove caffeine from coffee beans. However, there are other methods, such as Swiss Water, which removes caffeine by soaking coffee beans in a solution for hours before carbon filtering. The third method uses pressurized carbon dioxide to extract caffeine from green beans.
Progesterone increases caffeine sensitivity, affecting circadian rhythms and your ability to fall asleep. Caffeine’s stimulating effect also makes you feel jittery and may induce or worsen anxiety. That’s not to mention the heartburn and countless trips to the bathroom, further affecting sleep quality.
Research shows that caffeine interferes with embryo implantation and fetal development, resulting in adverse pregnancy outcomes like impaired brain development and reduced birth weight. High levels of caffeine may also decrease fetal activity or elevate the baby’s heart rate due to caffeine’s stimulating effects.
Many research studies have been conducted, including a study by the Del Monte Institute for Neuroscience at the University of Rochester Medical Center. Brain scans on young children exposed to caffeine in utero showed changes in brain pathways, resulting in behavioral problems.
Other studies also link prenatal caffeine exposure to lower cognitive function test scores. However, there’s still room for more conclusive findings as some of the outcomes may have other causes besides maternal caffeine consumption.
Progesterone and estrogen levels rise during pregnancy. Both hormones hinder the function of CYPIA2, an enzyme responsible for caffeine breakdown.
In the first trimester, your body still functions like it did before pregnancy. However, hormones have already kicked in the second and third trimesters, inhibiting the efficiency of CYPIA2. By the third trimester, it takes twice as much time to clear caffeine from the system, increasing the fetus’s exposure to caffeine.
At RMC, We Know Babies
As Alabama’s first designated baby-friendly hospital, we know a thing or two about maternity care. Interested in learning more? Check out the rest of our blogs here.