It has long been a controversial topic among mothers: is it safe to drink coffee while pregnant? While pregnant women were traditionally advised to do away with coffee altogether, research continually suggests that moderate coffee consumption may not be that bad.
Most experts agree on a moderate amount of coffee, usually one to three cups daily, but all are unanimous in their advice to keep it as low as possible. Signs of excessive consumption (including caffeine-related headaches and difficulty sleeping) should certainly be taken as a warning sign.
Though it has always been suspected that coffee can have an effect on the unborn child, especially with regards to its birth weight, there are studies that have both supported and dismissed the link. For example, a 2011 study by the University of Auckland showed that just two cups of coffee per day could cause a small weight reduction in infants, but that amount would need to be often doubled for the effects to be more severe.
Adding to this difficulty is the fact that coffee also contains over a thousand other elements — some of which are beneficial, like antioxidants, which could help reduce the risk of future health problems for the baby. Thus the impact of drinking coffee – either positive or negative – depends on the individual, levels of caffeine tolerance, and other factors.
The difficulty around knowing the exact answer to this question is complicated by the fact that many of the studies linking caffeine to premature birth or low birth weight haven’t been able to work out exactly how much caffeine would be needed to have such an effect. Not only that, but some of the studies tend to focus on pregnant women who have higher than average levels of caffeine metabolism, making it difficult to draw a solid conclusion.
The good news is that the majority of research studies suggest that in moderate quantities, caffeine appears to be safe. The bottom line: it is important to check with your healthcare provider before drinking any form of caffeine during pregnancy.
Risks to the Baby
Caffeine is known to cross the placenta and enters the unborn fetus, reaching levels in its blood that are higher than the mother’s. There is some debate about how much caffeine is safe for the baby, with studies suggesting that just a cup or two a day may be sufficient to reach the threshold of no risk. But as mentioned above, research studies have yet to pinpoint the exact amount of caffeine needed to show negative effects.
What is known, however, is that caffeine – like all drugs – stays in the baby’s system for a longer time than in the mother’s. For example, a cup of coffee taken at 8am by a pregnant woman could still be in her baby’s system up to four hours later. This can be significant for the baby’s development, as well as its overall health.
Other risks associated with high caffeine intake during pregnancy include an increased risk of miscarriage and low birth weight. Research studies have consistently found an association between high caffeine intake and these two conditions, although more detailed research is required to determine the exact link.
The good news is that a recent literature review of twelve studies on the association between high maternal caffeine intake and the risk of miscarriage found that “the risk of miscarriage may be lower with moderate caffeine intake,” concluding that women who are expecting should not avoid caffeinated beverages altogether.
Caffeine-Free Alternatives
If you’re expecting and looking to avoid caffeine altogether, there are great caffeine-free alternatives available. These include decaf coffee and herbal teas, as well as soda and other carbonated beverages. Some of these are still sweetened with sugar, and some contain artificial sweeteners, so be sure to check the ingredients list.
Fruit juices and milk-based drinks are also great alternatives, delivering a good dose of nutrients to the baby with each glass. Chai and matcha teas are also great sources of antioxidants, and green tea – although it does contain some caffeine – has also been found to be safe in moderate amounts.
Caffeine Reduction Tips
If you’re a coffee lover and would like to keep it in your pregnancy diet, there are ways to reduce your caffeine intake safely. The most effective way is to slowly reduce your intake by introducing decaf or caffeine-free beverages into your diet. If a full cup of coffee is too much, try switching to a half-cup of regular and a half-cup of decaf, and gradually increase the decaf portion over time.
Preparing your own coffee or tea at home offers even more control, as you can decide on the exact amount of caffeine and sugar added. Some coffee brewers also have special settings to reduce or eliminate the amount of caffeine in each cup.
Finally, if you are still deciding whether coffee and tea is for you during pregnancy, your healthcare provider can help you make an informed decision. Many organizations and research studies suggest different amounts of caffeine during pregnancy, but the best advice is to check with your health care provider for an individualized approach.
An Expert Perspective
Dr. Joyce Cooper-Kahn, a gentle birth obstetrician and mentor for expecting parents, recommends pregnant women to limit their caffeine consumption to no more than two cups per day. She also suggests avoiding processed forms of caffeine, such as energy drinks and soda, and opting for naturally caffeine-free drinks, such as herbal tea.
“It is important to know that when you are pregnant, you will need more sleep, so caffeine consumption can interfere with that,” says Dr. Cooper-Kahn. “If you still feel the urge to have coffee or tea, it is best to drink it in the morning, as this will provide your body with energy without disrupting your circadian rhythm.”
Dr. Cooper-Kahn also recommends keeping track of the amount of caffeine you consume, “as the effects accumulate over the course of the day,” meaning the effect from a cup of tea taken in the morning can still show up at bedtime.
Caffeine Consumption and Breast-Feeding
When it comes to breast-feeding, the same recommendation for pregnant women applies: keep caffeine intake to a minimum, drinking no more than two cups of coffee a day. There is also some evidence that caffeine could interfere with a new baby’s sleep patterns, so it is important to keep track of the amount of caffeine you are consuming.
Caffeine is known to be excreted in breast milk, so it is best to avoid it during times when your baby is taking the breast. As with any drug, it is important to exercise caution and moderation: any amount of caffeine has the potential to disrupt the stability of your baby’s nervous system.
It is important to keep in mind that although it is generally safe to drink coffee and tea during pregnancy, it is important to talk to your doctor first to discuss your personal situation. It’s also a good idea to test your individual tolerance to caffeine, as some women may be more sensitive than others.
Caffeine and Pregnancy Symptoms
Research suggests that some pregnant women can suffer an increase in symptoms such as nausea and vomiting if they consume large amounts of caffeine. These symptoms may be stronger if the woman is carrying more than one baby, or is in her first trimester.
In addition, some studies have shown an association between excessive caffeine intake and an increased risk of preterm labor and fetal growth restriction. Again, these risks are much more likely with higher than recommended levels of caffeine intake, so it is important to stay within the recommended limits.
It is also important to note that caffeine is known to increase heart rate and blood pressure, two conditions that can make pregnant women more susceptible to fatigue and lack of energy. In this case, it is best to avoid caffeine altogether and stick to natural sources of energy, such as fruits and vegetables.
Can Caffeine Inhibit Fertility?
There is some evidence that caffeine consumption can affect fertility, though the amount still needs to be determined. A recent study found that women who consumed more than 400mg of caffeine per day (about four cups of coffee or eight cans of soda) were 18% less likely to conceive than women who consumed less than this amount.
The study also suggested that caffeine may have an impact on sperm production and quality. Men who consumed over 400mg of caffeine a day were found to have a 32% lower ejaculate volume compared to men who consumed less. Again, the exact amount of caffeine needed to have an impact on fertility is still unknown.
When it comes to caffeine and fertility, the best advice is to keep your coffee and tea intake to a minimum – no more than two cups per day. It is also a good idea to switch to decaf or caffeine-free beverages as an alternative.
The Bottom Line
While some research suggests that moderate caffeine intake during pregnancy and while breast-feeding is safe, it is still important to talk to your healthcare provider and test your individual tolerance first. It is also important to note that as with any drug, excessive caffeine can cause harm, so it is important to keep it within the recommended limits.
If you’re looking for a caffeine-free alternative, there are many options available, including decaf coffee, herbal tea, and carbonated drinks. Fruit juices and milk-based drinks are also great sources of nutrition for your baby. Finally, it is important to monitor your caffeine consumption and watch for signs of excessive intake, such as headaches and difficulty sleeping.
