Blog Summary:
Can you drink caffeine during pregnancy? The answer isn’t necessarily a simple yes or no—it’s all about moderation and what works for you.
In this blog post, we look to the science to uncover the whole truth. Here’s an overview of what you’ll learn:
- Most experts agree that keeping caffeine under 200 mg per day is safe.
- Some studies suggest that even small amounts may affect birth weight.
- Other research shows potential benefits, like a lower risk of gestational diabetes.
- Too much caffeine can lead to jitters, insomnia, and possible fertility concerns.
- It’s important to consult your doctor for an individualized answer to this question.
One of the most common questions new moms-to-be ask is “Can I still drink my morning coffee or tea?!” Some moms also want to know if you can drink coffee during the first trimester, or whether you can drink energy drinks while pregnant.
There’s a lot of conflicting information out there, so what’s the right answer? Can you drink caffeine at all when pregnant, and if so, how much?
First things first: we can’t provide you with health advice or individualized answers. For that, please consult your physician.
We can, however, look at what the most recent science says about caffeine consumption during pregnancy, generally speaking. So let’s get right down to business, mama.
Moderate Caffeine is Believed to be Safe During Pregnancy
Based on the latest science from sources including those listed below, moderate caffeine consumption is believed to be safe for pregnant moms.
- The American College of Obstetricians and Gynecologists (ACOG)
- The National Institutes of Health (NIH)
- The Journal of the American Medical Association (JAMA)
- University of New Mexico Health (UNM Health)
- The Canadian Family Physician journal
So experts agree that you can order a box o’ joe and down it, or chain-drink energy drinks, right?! No.
Not so fast, eager beaver! – The science ALSO advises, at most, moderate caffeine consumption.
Exactly How Much Caffeine is Safe During Pregnancy?
According to the American College of Obstetricians and Gynecologists (ACOG) and University of New Mexico Health (UNM Health), pregnant individuals should limit caffeine to under 200 mg per day. This equates to around one 12-ounce cup of coffee.
That being said, the Canadian Family Physicians Journal states that caffeine intake up to 300 mg per day may not be harmful during pregnancy. Specifically, that’s because according to them, it hasn’t been strongly linked to miscarriage, birth defects, or neurodevelopmental issues.
For some perspective, here’s the average amount of caffeine found in common drinks:
- Brewed coffee (8 oz): ~95 mg
- Espresso (1 shot): ~64 mg
- Black tea (8 oz): ~47 mg
- Green tea (8 oz): ~28 mg
- Cola (12 oz): ~36–50 mg
- Chocolate (1 oz): ~7 mg
- Hot cocoa (8 oz): ~5 mg
- Energy drinks: Often exceed 200 mg per serving and have other harmful ingredients—AVOID these!
Can Caffeine Reduce Gestational Diabetes Risk?
A 2021 study in the Journal of the American Medical Association found that low to moderate caffeine intake during pregnancy is linked to several potential benefits. Specifically, 1-100 mg/day consumed in the second trimester was linked to:
- A 47% lower risk of gestational diabetes (GDM)
- Lower blood sugar levels at GDM screening
- Better cholesterol and inflammation levels
Researchers think this may be because caffeine boosts metabolism and reduces insulin resistance.
Does Caffeine Affect a Baby’s Growth?
A 2021 National Institutes of Health (NIH) study published in the Journal of the American Medical Association found potential issues with caffeine intake and pregnancy. Specifically, this study found that even low caffeine intake (as little as 50 mg/day, or roughly a cup of black tea) may lead to:
- Smaller birth size (babies born 2.3 ounces lighter)
- Shorter body length (.13 inches smaller)
- Possible disruption to fetal stress hormones, “putting infants at risk for rapid weight gain after birth and for later life obesity, heart disease and diabetes”
What Happens if You Drink Too Much Caffeine While Pregnant?
Drinking too much caffeine once or twice during pregnancy isn’t necessarily the end of the world, but it might cause some unpleasant side effects including jitters & rapid heart rate for you and your little one and worsened insomnia, according to UNM Health.
At much higher doses, however (over 500 mg a day), there may be a risk of delaying conception, according to the earlier-referenced study published in the Canadian Family Physicians Journal. This study found that, in particular,
“A significant risk of subfecundity was seen in the first pregnancy for women consuming 500 mg/d or greater of caffeine (odds ratio 1.45, 95% CI 1.03 to 2.04). The authors concluded that high levels of caffeine might delay conception.”
Can You Drink Decaf Coffee While Pregnant?
Yes. Decaffeinated (“Decaf”) coffee is considered safe for pregnant women.
This might be good news for coffee drinking moms-to-be looking for another ‘cuppa and wondering if they should cap their caffeine intake at 2 cups of coffee or have 3.
Looking for practical ways to enjoy your favorite morning beverage in moderation? For many coffee drinking mamas-to-be, having 1-2 cups and then switching to decaf (which is safe during pregnancy) or tea is a good strategy.
Many expectant moms prefer to switch to non-caffeinated drinks other than coffee or tea after a certain point because other foods or beverages they might be consuming (like chocolate) also contain caffeine.
There are also plenty of alternative drinks available, like LuvBelly’s prenatal green drink.
So, Should You Drink Caffeine During Pregnancy?
Caffeine during pregnancy isn’t a black-and-white issue, but it’s always better to drink less than it is to drink more.
While studies from the National Institutes of Health (NIH) suggest even lower amounts may impact fetal growth, most statistically significant studies (including meta-analyses of other studies) assert that drinking up to 200 mg per day is generally safe.
Research also shows that moderate caffeine consumption may reduce the risk of gestational diabetes.
Then again, going overboard can lead to jitters, trouble sleeping, and even potential fertility concerns.
The key takeaway? There are both potential benefits and risks associated with drinking caffeine during pregnancy, and the amount you drink is key. Always discuss health concerns and seek out professional medical advice from a medical professional.
Looking for a coffee or tea alternative that’s proven only to have pregnancy benefits?
Try our Mama Matcha. It’s 8-12oz of oatmilk steamed (heated or frothed) with LuvBelly Goodness Greens. With ingredients like organic spinach, kale, and probiotics, LuvBelly Goodness Greens makes a fantastic daily caffeine alternative, boosting your nutrient intake while providing satisfying hydration.
Give it a go! I’m sure you’ll crave it! Remember we always have a 365- day “Luv It” guarantee.