Caffeine During Pregnancy – How Much Is Safe to Intake?

Women who love an energy boost or diligently follow their coffee routine would certainly benefit from learning whether caffeine in pregnancy is the right choice or not. Since caffeine is not just present in coffee, but also in tea, chocolate, energy drinks, and soft drinks, it is worth noticing how much caffeine is safe during pregnancy. Thanks to the beverages’ popularity and consumption, caffeine and pregnancy have been studied extensively because caffeine crosses the placenta, while the body takes longer to clear it during pregnancy. Current guidance from the American College of Obstetricians and Gynecologists considers less than 200 mg of caffeine per day to be moderate consumption (1), while the World Health Organization recommends reducing intake when it exceeds 300 mg daily (2).

What Is Caffeine?

Caffeine is a naturally occurring stimulant that stimulates the central nervous system. It is one of the most utilised psychoactive drugs worldwide, belonging to the methylxanthine class (3). Although coffee beans are the major source of caffeine, it is also found in some teas, cacao beans, energy drinks, and soda. The consumption of caffeine reduces fatigue and drowsiness. It is also a diuretic, which causes frequent urination and could lead to a reduction of fluids in the body (4).

Caffeine is mostly consumed via drinks that are caffeinated either naturally or as an additive. Coffee is one of the most popular drinks for naturally occurring caffeine. It is one of the most popular drinks in the world, and many of us would baulk at the idea of being unable to get our hands on this drink.

Is It Safe to Take Caffeine in Pregnancy?

Many wonder, “Is caffeine allowed during pregnancy?” Yes, the NHS states that caffeine is safe during pregnancy when taken in moderate amounts – up to 200 mg per day or less (5). Excess consumption, however, can be dangerous for the growing baby and the pregnant mother.

What Are the Possible Side Effects of Caffeine Intake in Pregnancy?

Excess caffeine consumption during pregnancy can have serious side effects on pregnant women and the health of the developing baby. Here are some of the side effects of having too much caffeine in the system of pregnant women:

• High amounts of caffeine may increase the risk of preterm birth, miscarriage, low birth weight, and difficulties with childbirth (6). 
• Since ingested caffeine can easily cross the placental barrier to the fetus, neither the placenta nor the fetus can metabolise the caffeine, causing accumulation of caffeine in the systemic circulation of the mother and fetus (7). 
• Caffeine can lead to inadequate blood supply, which can cause the fetus to not be able to obtain sufficient oxygen and nutrients. This could hamper intrauterine fetal growth.
• Studies have shown that some of the dangers of caffeine during pregnancy are babies with a higher heart rate, higher breathing rate, and disturbed sleep patterns (8).
• A recent cohort study found that pre-pregnancy consumption of coffee of more than 400 mg per day can increase the risk of miscarriage, especially at weeks 8–19 of pregnancy (7).
• High amounts of caffeine are likely to hinder the skeletal growth of the developing fetus (7).

How Much Caffeine Is Allowed During Pregnancy?

While you don’t have to cut out caffeine from your daily diet during pregnancy, most doctors suggest a safe caffeine limit for pregnancy. Many expectant mothers ask, ‘How many mg of caffeine is safe in pregnancy?’ Experts agree that keeping your consumption of caffeine under 200 mg is an ideal scenario. 200 mg of caffeine equals two cups of instant coffee, or four cups of tea, or five cans of cola.

You must ensure that you restrict your caffeine intake, as it can be harmful not just to your baby but to you as well.

What Are the Common Sources of Caffeine?

What is the link between caffeine, tea, pregnancy, and your baby? All of us know that coffee and tea are the usual suspects when it comes to caffeine intake. However, there are many more food items that are also a source of caffeine. It is vital that you know how much caffeine these products contain so that you can restrict the amount of caffeine to 200mg per day. Here is a list of foods that contain caffeine (9).

Other sources of caffeine include Guarana and certain medications and supplements (1). Many pregnant women wonder how chocolate, caffeine, pregnancy, and the health of the baby are interlinked. It is best that you check the labels of any packaged food before consuming it. All packaged foods give the nutritional value and ingredients used along with the quantity.

What If You Drink Too Much Caffeine During Pregnancy?

Caffeine has many effects on you and your baby. It increases your heart rate and blood pressure. Since it is a diuretic, it will increase the amount of urine produced. Along with this, it can cause you to lose sleep, get a headache or have indigestion. Many people suffer from diarrhoea due to caffeine, which can make you more dehydrated.

The following are the side effects if you consume caffeine above 400mg a day (10):

• disrupted sleep
• jitters and shakes
• high blood pressure
• fast or uneven heartbeat
• nervousness or anxiety
• headaches
• dehydration
• dizziness
• heartburn
• dependency
• irritability
• muscle tremors
• stomach upset, diarrhoea, and nausea

That said, if you stick to the pregnancy caffeine limit of 200mg per day or less, you shall face no serious complications.

Tips for Breaking Your Caffeine Habit

As morning begins in your early pregnancy, you will find that your taste buds have an aversion to foods and drinks you once loved. Most pregnant women find that they lose any interest in coffee or tea during the first weeks of pregnancy.

If you still love your morning cup of coffee, try to cut back slowly. Cut back by half a cup each time you consume a beverage that has caffeine. If you go cold turkey on caffeine, you could experience vexing symptoms like lethargy, fatigue, and headaches.

You could also opt for the beverages you love but in the decaffeinated form. Most places that sell caffeinated drinks offer decaf versions nowadays. You could also ask for a milder brew of coffee. Switch to instant coffee since it contains lesser caffeine than filter coffee. When you brew your tea, don’t let the tea leaves steep for as long as you usually would. This will decrease the amount of caffeine in your drink.

Try replacing caffeinated drinks with healthier options like milk or fresh fruit juice. When craving for chocolate, limit your intake by sharing it with someone else.

FAQs

1. How much caffeine can I have during pregnancy?

Most experts recommend keeping total caffeine intake below 200 mg per day during pregnancy. Remember to count caffeine from coffee, tea, chocolate, cola, energy drinks, and certain medicines.

2. Can drinking coffee during pregnancy cause miscarriage?

Moderate caffeine intake below 200 mg per day has not been shown to be a major cause of miscarriage (11). However, evidence regarding higher amounts is less certain, so limiting caffeine is advisable.

3. Is tea safer than coffee during pregnancy?

Tea can be a lower-caffeine choice than many coffees, but caffeine content varies by type and preparation. Count tea toward your daily caffeine limit rather than assuming it is caffeine-free.

4. What happens if I accidentally consume too much caffeine while pregnant?

One higher-caffeine day incident does not immediately cause side effects. You may feel some restlessness or jitteriness the following day. Avoid further excess, monitor your overall intake for the next few days, and it will be alright.

5. Do I need to avoid caffeine completely during pregnancy?

Not necessarily. Current guidance does not require most pregnant women to eliminate caffeine completely, but keeping daily intake below 200 mg is a commonly recommended precaution.

Caffeine is not the bad guy; it’s the overdose that can cause side effects during pregnancy. Although it is advised to cut back on caffeine, pregnant women can benefit from the good effects of caffeine as long as the limit is maintained.

Also Read: 

Tea during Pregnancy
Decaf Coffee in Pregnancy
Can You Drink Coffee While Pregnant

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Sources References

1. American College of Obstetricians and Gynecologists – Moderate Caffeine Consumption During Pregnancy

2. World Health Organization – Restricting caffeine intake during pregnancy

3. National Library of Medicine – Caffeine

4. National Library of Medicine – Caffeine Consumption Patterns, Health Impacts, and Media Influence: A Narrative Review

5. NHS – Foods to avoid in pregnancy

6. BetterHealth Channel – Caffeine

7. ScienceDirect – Pharmacology of caffeine and its effects on the human body

8. National Library of Medicine – Maternal Caffeine Consumption and Its Impact on the Fetus: A Review

9. Mayo Clinic – Caffeine consumption: How much is too much, hidden sources

10. US FDA – Spilling the Beans: How Much Caffeine is Too Much?

11. The American College of Obstetricians & Gynecologists – How much coffee can I drink while I’m pregnant?