Introduction
Coffee and breastfeeding: the two are often seen together. But if you’re a breastfeeding mom, it’s very important to know if coffee is safe to drink while you’re breastfeeding. The answer is yes, it’s generally safe to drink coffee while breastfeeding. However, it’s important to consider the amount and types of coffee you drink, as well as your individual circumstances. Drinking coffee can have an effect on the subtle flavor of your breast milk and can affect your baby’s sleep patterns, particularly if consumed in large quantities.
Caffeine Levels in Breastfeeding Mothers
Caffeine is absorbed through the body’s digestive system and enters the bloodstream. After entering the bloodstream, it passes through the placenta during pregnancy, and through the mother’s milk during breastfeeding. While research on caffeine levels in infant’s blood from breastmilk is limited, the American Pregnancy Association, estimates that only 1-5% of a caffeine dose is transferred to a baby at times when levels in the breastfeeding mother’s system are considered safe.
Most experts agree that an expectant or breastfeeding mother can consume about 300 milligrams (mg) of caffeine daily—about three 8-ounce cups of coffee—without affecting their baby’s sleep, weight gain, or health. If a mother’s caffeine intake is higher than this, it could increase her baby’s risk of sleep disturbances.
How Does Coffee Affect Breastfeeding Mothers?
Caffeine can increase a breastfeeding mother’s energy levels, decrease her fatigue, and help her focus. It can improve her state of alertness and help her stay awake. On the downside, however, too much caffeine can increase a breastfeeding mother’s anxiety levels and cause her to be easily irritable.
Caffeine can also reduce the production of prolactin—an important hormone for breastfeeding—which can reduce the mother’s milk supply. Additionally, it can reduce the effectiveness of some medications for mental health conditions and can interact with some medications for migraines.
Alternatives to Drinking Coffee While Breastfeeding
The best way to limit caffeine’s effects on breastfeeding mothers and their babies is to choose a good quality, low-caffeine coffee. Caffeine-free herbal teas are also a great alternative to coffee and contain beneficial compounds, minerals, and vitamins that contribute to a breastfeeding mother’s overall health.
Tips for Drinking Coffee While Breastfeeding
While drinking coffee while breastfeeding is considered generally safe, there are a few things mothers should keep in mind to ensure their baby’s health and wellbeing:
- Limit your coffee intake to one or two cups per day.
- Choose low or decaffeinated coffee.
- Drink coffee while nursing, or shortly after, so the caffeine can be flushed from your system quickly.
- Don’t drink coffee late in the day; the stimulants can keep you and your baby up at night.
- Choose caffeinated coffee alternative drinks.
Nursing Coffee Alternatives
While coffee can be a part of a healthy diet for nursing mothers, there are many coffee alternatives that are both flavorful and healthier. Here are a few ideas:
- Chicory root coffee and chicory root granules
- Yerba Mate
- Dandelion root coffee and dandelion root granules
- Instant herbal coffee
- Oat Milk Latte
Many of these options are packed with vitamins, minerals, and antioxidants, and do not contain caffeine. There are also many interesting flavor combinations of brewed and blended herb coffees that make these alternatives a tasty and healthy choice for nursing mothers.
Organic Coffee
Organic coffee is another great option for breastfeeding mothers. Organic coffees are produced without pesticides and herbicides, making them a safer option for nursing mothers and their babies. Organic coffees are also typically shade-grown, meaning that the coffee plant is grown in a more natural habitat and the plants tend to be healthier.
Organic coffees are more expensive than conventional coffees, but it’s worth paying the extra price for healthier coffee. Organic coffees are also a great way to limit the environmental impact of coffee production, as these are produced without the use of harsh chemicals.
Nutrient Content of Coffee
Coffee may not be the first food that comes to mind when thinking of nutrition, but it does have some nutritional benefits. Coffee contains antioxidants, including chlorogenic acid, which scavenges free radicals in the body and helps reduce inflammation. Some research suggests that coffee can also reduce the risk of type 2 diabetes and cardiovascular disease.
Coffee may also have beneficial effects on liver health. A cup of coffee contains very small amounts of essential minerals, including calcium, magnesium, and potassium. While it’s not enough to meet your daily needs, it could help support your overall health if you’re consuming in moderation.
Risks of Consuming Too Much Coffee
Although it’s generally safe to drink coffee while breastfeeding, consuming too much can be harmful. Too much caffeine can increase the risk of headaches, irritability, restlessness, anxiety, and insomnia. It can also increase the risk of dehydration and could affect the absorption of certain vitamins and minerals, such as iron and calcium.
Additionally, high amounts of caffeine can increase the risk of premature birth and low birth weight in pregnant women. It is also important to note that caffeine is a diuretic, so it can increase fluid loss in the body, leading to dehydration. If you’re breastfeeding, it could also reduce your milk supply. For these reasons, it’s generally best to limit caffeine intake to no more than 300mg per day.
Final Thoughts
It’s important to remember that, while it’s generally safe to drink coffee while breastfeeding, it should always be done in moderation. Stick to the recommended amount and choose quality, low-caffeine coffees, and avoid adding other sources of caffeine to your diet. In addition, consider choosing coffee alternatives and organic coffees when possible. If drinking coffee while breastfeeding, always watch for signs of too much caffeine in your baby, such as irritability and restlessness.
