What Makes Coffee Unsuitable During Pregnancy?
Not all mothers-to-be have to avoid coffee when pregnant – but only sparingly enjoyed in moderation. To understand why this is, we must delve into the properties of caffeine that can be troublesome during pregnancy, and the reasons why it is sometimes better to take extra care.
Caffeine is all around us, from coffee to chocolate, from energy drinks to soft drinks – and with it, comes a buzz of energy that can keep us active and alert. However, too much can affect our heart rate, sleep, and cause headaches. In pregnant women, caffeine can cross the placenta and get to the baby, meaning it can potentially disrupt the baby’s normal development. Caffeine can cause an increase in blood pressure, hence resulting in a decrease in blood supply to the baby and other undesired effects. Researchers indicate a link between increased caffeine intake and miscarriage, lower birth weight babies, and a risk of premature birth.
The overall message is that the uncertainty of the effects of caffeine is cause for caution – and the fact that it’s impossible to determine the exact amount that’s safe for pregnant women. The National Health Service (NHS) states that pregnant women should avoid drinking more than 200 milligrams of caffeine per day.
How Much Is Too Much?
The World Health Organisation (WHO) recommends that pregnant women limit their caffeine intake to no more than 200 milligrams daily (about the same as two cups of instant coffee). However, this amount can differ, as according to the NHS, that amount may be lower during the later stages of pregnancy. With that in mind, it is important to check the caffeine content of different beverages and cut down, or transition to decaffeinated drinks.
The quantity of caffeine in some commonly consumed beverages and foods is specified below:
- One cup of brewed coffee: 120 milligrams
- One cup of espresso: 80 milligrams
- One cup of decaffeinated coffee: 3 milligrams
- One bar of milk chocolate: 25 milligrams
- One can of energy drink: 80 milligrams
By regularly keeping track of how much caffeine is consumed daily, it is relatively easy to stay within the recommended limits. Several smartphone apps are available for this purpose.
Options In Addition To Coffee
Those who need a pick-me-up during pregnancy can try something else; like decaffeinated versions of tea or coffee, or freshly juiced fruit or vegetable drinks in place of energy drinks.
De-caffeinated teas like herbal and fruit-infused teas, coconut water, and chamomile are relatively low in caffeine but can still perk up the spirit.
There’s also a range of calming and naturally caffeine free drinks like chicory root tea, Holy kale smoothies, or Nettle tea that can help both boost energy and reduce stress.
Caffeine During Pregnancy – A Weighing of Risks and Benefits
Health care providers often warn pregnant women to steer clear of caffeine-containing drinks, but that doesn’t mean you have to give up on your favorite morning cup of joe while expecting.
In spite of the warnings, some studies suggest that moderate caffeine consumption is not harmful to the fetus. Generally, research suggests that consuming up to 200 milligrams of caffeine a day during pregnancy is safe. That is the equivalent of two cups of coffee per day.
If the expectant mother experiences insomnia, headaches, or fatigue – the benefits of one cup of coffee each day may outweigh any potential harm to the fetus. However, it’s important to remember that every woman is different – and it may be wise for pregnant women to consult a health care provider and come up with an individual plan for caffeine consumption.
Effects Of Caffeine on the Baby’s Development
Research indicates that higher levels of caffeine ingestion during pregnancy can affect the development of the unborn baby in the long run. Caffeine exposure in pregnancy is associated with an increase in the likelihood of the baby having risks for lower scores on mental, psychomotor, and neurological development tests.
A study published by New England Journal of Medicine showed that extreme amounts of caffeine (more than 450 milligrams equivalent to three or more cups of coffee per day) in pregnant women have a direct link to babies having an increased risk of miscarriage and stillbirth.
On the other hand, a moderate amount of caffeine intake during pregnancy has not been shown to be associated with an adverse outcome among babies. These findings indicate that while one cup of coffee per day may not be a cause of concern, more than that can be problematic.
Tips For Reduce Caffeine Intake During Pregnancy
If expecting mothers don’t want to give up their morning cup of coffee, there are some practical ways to limit how much caffeine they consume:
- Substitute regular coffee with decaffeinated coffee or herbal teas
- Go for smaller or lighter cups of coffee when ordering
- Choose chocolate with low cocoa content, such as white or milk chocolate
- Limit energy drinks due to the high caffeine content
Caffeine From Other Sources
Many pregnant women may not consider the amount of caffeine they are consuming in other ways, such as through medications or supplements. It’s important to keep track of all sources of caffeine, like medications and supplements, that are consumed over the course of one day.
Some over-the-counter medications and prescription medications contain caffeine, especially those that are used to treat headaches and decongestants. It’s best to check with a health care provider or pharmacist if a medication contains caffeine, and how much caffeine is present.
Also, some dietary supplements such as some weight-loss products, energy boosters, and many diet pills contain caffeine and other stimulants, and should be avoided during pregnancy.
Caffeine Withdrawal
Reducing caffeine intake during pregnancy can be challenging for some women. It is not uncommon to experience some symptoms of caffeine withdrawal, usually occurring within two hours of stopping caffeine consumption.
Caffeine withdrawal can include the following symptoms:
- Headaches
- Fatigue
- Irritability
- Difficulty concentrating
- Depression
These symptoms are usually mild, and they rarely last longer than a few days. The best approach to combat these effects is to reduce intake gradually. For instance, replace caffeinated drinks with decaffeinated drinks and halve the amount of caffeinated drinks consumed over a period of days, before completely stopping the consumption of caffeinated beverages.
Conclusion
The overall message when it comes to pregnant women and coffee is that moderation is key – and common sense is even more important. Caffeinated beverages should be enjoyed in moderation, and it is wise to heed the guidance from health care providers on the exact amount that is deemed safe during pregnancy.
