Can you drink coffee when pregnant? What you need to know

It can sometimes feel like there's so much you can't do during pregnancy: avoid eating soft cheese, drinking champagne (and the list goes on and on). But what about your beloved tea or coffee? Do they also have to go into the no-go zone?

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But what about your beloved tea or coffee? Do they also have to go into the no-go zone?

Long story short, the answer is no (Hurray!). You can still enjoy a cuppa that might have become an inseparable part of your morning routine. But, before jumping to a conclusion, there are a few things you should know.

Suggested maternal caffeine consumption

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The general recommendation is that you can safely consume up to 200mg of caffeine a day, but what does that mean exactly?

According to the government’s health direct website, this is roughly what you can expect caffeine-wise:

• 1 cup of instant coffee: 60 – 80mg
• 1 cup of filter coffee: 60 – 120mg
• 1 cup of tea: 10 – 50mg
• 1 375g can of cola: 48.75mg
• 1 100g bar of milk chocolate: around 20mg

Caffeine levels in espresso coffees (think flat whites, lattes, and cappuccinos) and coffee capsules vary largely between brands and cafes. For instance, fresh coffee (80-350 mg per cup) has more caffeine than instant coffee (60-100 per cup).

While it is safe to continue enjoying your daily coffee, you should also be aware of how many foods and drinks much caffeine you consume elsewhere—e.g., in soft drinks and chocolate—as it can easily add up.

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Health impacts of caffeine on pregnant women

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We know that caffeine does pass from mother to baby during pregnancy and in breast milk after birth. This might expose them to the same stimulant effects of caffeine as Mum.

Too much caffeine has been linked in some studies to circumstances like miscarriage and low birth weight in babies. There is some speculation about neurodevelopmental issues like attention deficits and hyperactivity, but there is no definitive correlation at this point.

To reinstate, any health impacts identified are consequences of high caffeine intake.

But if you are worried or unsure, always speak with your doctor.

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How can I cut back on caffeine?

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If you’re one of the coffee lovers who think about espresso every night, then you might have a hard time cutting out coffee all at once. So, here are some practical tips to limit the amount of caffeine during pregnancy.

• Limit your coffee drinking to 1 or 2 cups daily, and pay attention to the cup size.
• Start mixing decaffeinated coffee with regular coffee.
• In time, cut out the regular coffee altogether.
• Read labels and ingredients before purchasing an item.
• Plan a caffeine-reduced diet (switch coffee to another beverage)
• Give “decaf” coffee brands a try!

Alternatives to coffee during pregnancy

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There are various alternatives to coffee during pregnancy, so if you want to try different options instead of your favourite choice of coffee, we’ve got you covered.

Decaffeinated coffee and teas

Decaf beverages are associated with improved sleep quality and lower risk of caffeine-related health problems. Plus, you can still enjoy your cuppa or coffee without the effects of caffeine.

Nowadays, multiple brands offer a wide array of decaf coffee options. If you’re a Nespresso fan, don’t worry; they also have decaffeinated capsules!

If you’re a regular tea drinker, you can choose from various decaf tea options, from decaf English breakfast tea to decaf green tea.

Frequently asked questions

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1. Is it safe to drink coffee while pregnant?
   Yes, it’s usually safe to drink coffee during pregnancy. However, it’s important to be mindful of your caffeine intake. Remember, besides coffee, caffeine is also found in goodies like chocolate, tea, and energy drinks.
2. How much caffeine is safe during pregnancy?
   According to Australian guidelines, pregnant women shouldn’t consume more than 200mg of caffeine daily, which is one or two cups of brewed coffee.
3. Can caffeine cause miscarriage?
   While moderate caffeine consumption (like a cup of coffee or tea) has no direct link to miscarriages, high caffeine consumption is linked with increased chances of miscarriage and low birth weight in babies.
4. What are the alternatives to coffee during pregnancy?
   There are various fantastic alternatives to coffee that you can still enjoy while carrying your little one in your belly. The most famous options are decaffeinated coffee and herbal teas like peppermint, ginger and chamomile. You can also try caffeine-free herbal substitutes like chicory root or barley coffee (caffè d’orzo)!
5. How can I reduce my caffeine intake safely?
   Reducing caffeine intake can be challenging, especially if you love lattes and energy drinks. But remember, you’re in control! Try gradually decreasing your caffeine intake by reducing the number of cups or mixing your regular coffee with a decaf option, which can be a good starting point. You can also cut energy drinks and switch them to herbal teas.
6. Does decaf coffee affect pregnancy?
   Decaf coffee has around 2-5 milligrams per 8-ounce cup, making it safe to drink daily and allowing you to enjoy your morning coffee without worrying about exceeding the caffeine limit. So, with moderate consumption, decaf coffee doesn’t impact your pregnancy.
7. Are there any long-term effects of caffeine on the baby?
   There are some potential long-term effects on your bub. High caffeine during pregnancy outcomes with an increased risk of fetal growth restriction, leading to low birth weight. As well as miscarriage, preterm birth and stillbirth.

Sources

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Pregnancy, Birth and Baby, Caffeine during pregnancy, August 2022.

The MotherSafe Serice, Caffeine and pregnancy, November 2013.

Better Health Channel, Caffeine, August 2022.