Caffeine Consumption During Pregnancy and Lactation

A pregnant woman drinks a cup of coffee.

Most doctors and government authorities stand by the assessment that a moderate amount of caffeine intake during pregnancy and lactation is safe.

Caffeine is the most widely consumed stimulant in the world (1), and it is found in coffee, tea, soda, and various energy drinks. In fact, it is estimated that 80% of American adults regularly consume caffeine (2). The quick energy boost and increased alertness that caffeine provides makes its consumption extra appealing during pregnancy and while breastfeeding, which are times when parents tend to feel fatigued. It is important to be aware of the current guidelines and potential health concerns regarding caffeine intake during pregnancy. 


This article shares the guidelines for caffeine consumption during pregnancy and lactation, as well as the potential risks, and offers alternatives for expecting and new mothers who want to reduce their caffeine intake.

Current Recommendations for Caffeine Consumption During Pregnancy

In the United States, the American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women limit their caffeine intake to less than 200 milligrams per day (3). This amount is roughly equivalent to one 12-ounce cup of coffee.


The World Health Organization (WHO) recommends that pregnant women limit their caffeine intake, but their suggested limit is up to 300 milligrams per day (4). This guideline takes into account caffeine consumption from all sources, including coffee, tea, chocolate, and medication. While this limit is slightly higher than the ACOG recommendation, both organizations aim to minimize potential risks associated with caffeine intake during pregnancy while acknowledging that moderate consumption is generally considered safe.

To put these recommendations into perspective, it's helpful to know the caffeine content in various common coffee preparations:

  • Brewed Coffee (8 oz): Approximately 95 mg of caffeine

  • Espresso (1 oz): Approximately 63 mg of caffeine

  • Latte or Cappuccino (8 oz): Approximately 63 mg of caffeine (single shot of espresso)

  • Instant Coffee (8 oz): Approximately 60-80 mg of caffeine

  • Decaffeinated Coffee (8 oz): Approximately 2-5 mg of caffeine

  • Tall Starbucks Black Coffee (12 oz): Approximately 260 mg of caffeine

  • Cup of Green Tea (8 oz): Approximately 30-50 mg of caffeine

  • Cup of Black Tea (8 oz): Approximately 40-55 mg of caffeine

  • Dark Chocolate (1 oz): Approximately 12-25 mg of caffeine

Hands hold a cup of coffee.

Risks of Caffeine During Pregnancy

Understanding the risks associated with caffeine consumption during pregnancy allows parents to make informed decisions. Drinking caffeine during pregnancy is considered quite normal in our society, and the below information is not meant to instill guilt in any parents who drank caffeine during pregnancy. Remember that the research is constantly being updated, and we can only do the best we can with the information that we have at the present time. Staying within the established guidelines or avoiding caffeine altogether is going to be the best bet. Risks are purely risks; they are not guaranteed and many factors go into determining our health and that of our babies.

Miscarriage

A somewhat controversial meta-analysis was conducted by Jack James, PhD — a professor of psychology at Reykjavik University in Iceland (5) — where 48 studies were reviewed, all focusing on maternal caffeine consumption over the past two decades. His findings indicated a risk of pregnancy loss associated with any amount of caffeine intake and he concluded that “no amount of caffeine intake during pregnancy is safe.” This information made headlines some time ago, and prompted the ACOG to put out a response sharing that they stand by their assessment that limited caffeine is safe during pregnancy (6). The research by Jack James, PhD has received criticism for having several flaws, including that his research involved asking mothers to recall from memory their caffeine intake during pregnancy rather than accurately tracking real time caffeine intake.


Other studies, such as one conducted at the University of Leeds in the UK, show that while there is a definite link between caffeine intake during pregnancy and miscarriage, the risk is dose dependent and moderate consumption is safe (7).


The key takeaway is that there is an increased risk of miscarriage associated with caffeine intake during pregnancy, but the exact amount of caffeine intake required in order to fall into this “higher risk zone" is still being discussed in the scientific community. Most doctors and government authorities stand by the assessment that a moderate amount of caffeine intake is okay. 

Autism Spectrum Disorder

A recent study identified a positive association between maternal caffeine intake in rats and autism spectrum disorder-related behaviors in their offspring (8). Another study found that maternal caffeine consumption in humans, as well as higher maternal BMI, may influence the risk of ASD in children born to parents who already had a genetic predisposition to autism spectrum disorder (9). More research is needed in this area but it is worth paying attention to as it highlights the potential for maternal caffeine intake to impact their child’s behavior long term.

Shorter Height in Children

An analysis published by The National Institutes of Health found that children of mothers who consumed higher amounts of caffeine during pregnancy were slightly shorter in height than children of mothers with lower caffeine intake (10). This analysis points towards the hypothesis that caffeine may interfere with fetal growth and development and can potentially lead to long-term effects on a child's physical stature.

Caffeine Intake During Pregnancy

Caffeine crosses the placental barrier (11), meaning that caffeine consumption during pregnancy exposes the fetus to its effects. Research has shown that higher caffeine consumption, particularly in the third trimester, correlates with higher caffeine levels in newborns (12), indicating cumulative fetal caffeine exposure. It is important to note that during pregnancy, a woman’s metabolism changes, causing caffeine clearance to slow significantly. By the third trimester, caffeine's half-life increases from about five hours to approximately 18 hours (12), meaning that the fetus is exposed to caffeine for a significantly longer time.


Newborns exposed to caffeine in utero may experience caffeine withdrawal symptoms similar to adults, including disturbed sleep, irritability, increased frequency of irregular heartbeat, respiration issues, and more vomiting (13). These symptoms resolve on their own once caffeine clears the body, but they highlight the importance of managing caffeine intake during pregnancy.

Caffeine Intake During Lactation

Caffeine consumption also has implications for breastfeeding mothers. Caffeine can pass into breast milk and be passed on to the nursing infant, who metabolizes caffeine much more slowly than adults (14). This can lead to increased irritability, sleep disturbances, and fussiness in the infant (15). Moderate caffeine intake is generally considered safe while breastfeeding: The Centers for Disease Control and Prevention (CDC) advises that moderate caffeine consumption of no more than 200-300 milligrams per day while breastfeeding is generally safe for most infants. However, it is important to be aware that as with adults, some babies may be more sensitive to caffeine than others. It is important for breastfeeding mothers to observe their babies for signs of caffeine sensitivity, such as increased wakefulness or irritability. If such signs are present, further reducing caffeine intake may be necessary.

Caffeine-Free Energy Boosters For Pregnant and Nursing Moms

For expecting and new mothers looking to reduce their caffeine intake, several natural alternatives can help maintain energy levels without the associated risks of caffeine.

1. Herbal Support: Mother’s Energy

Mother’s Energy is a blend of pregnancy and lactation compatible adaptogenic herbs designed to provide natural energy and support during pregnancy. It includes ingredients like American ginseng root, schisandra berry, fresh ginkgo biloba leaf and more adaptogenic herbs that give a boost of calm, steady, revitalizing energy without caffeine.

Green leaves of the gingko biloba plant.

2. Grass-Fed Beef Liver Capsules

Grass-fed beef liver capsules are a nutrient-dense supplement rich in vitamins A, B12, and iron. These nutrients can help support energy levels and overall health during pregnancy and lactation.

Raw beef liver on a plate.

3. Outside Time and Morning Sunlight

Spending time outside and getting morning sunlight can boost mood and energy levels naturally. Sunlight exposure helps regulate the body's circadian rhythm and increase vitamin D levels, which are essential for maintaining energy and overall well-being (16).

A pregnant woman smells wild flowers outdoors.

4. Hydration

Proper hydration is essential for maintaining energy levels and overall health. My homemade electrolyte drink is a favorite for supporting hydration. Herbal teas, bone broth, and coconut water are wonderful options too.

A pregnant woman drinks a glass of water.

5. Rest

Ensuring adequate sleep and rest is crucial for managing energy levels without relying on caffeine. If you’re currently pregnant or breastfeeding, quality sleep can feel extra hard to come by. Good sleep hygiene practices, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine, can help improve sleep quality. Herbal support can be beneficial, too.

Sleeping mom and infant.

6. Nourishing Prenatal Support Tea

Becoming Nourishing Prenatal Support Tea is a herbal tea blend specifically designed for pregnant women. It contains a mix of herbs — red raspberry leaf, nettle, lemon balm, rose hip and more — to support overall health and vitality.

A pregnant woman drinks tea.

Managing Caffeine Withdrawal

For those choosing to reduce or eliminate their caffeine intake, withdrawal symptoms like headaches can occur. Managing these symptoms can be challenging, but they should resolve within a few days. Staying hydrated is crucial, as drinking plenty of fluids can help flush caffeine from the system. Opting for nutrient-dense snacks can also help maintain energy levels and reduce the urge for caffeinated beverages. Herbal support like Mother’s Nature Profen™ can be helpful for managing occasional aches.

Summary

Understanding the risks associated with caffeine consumption during pregnancy and while breastfeeding is important for making informed decisions. While moderate caffeine intake is generally considered safe by organizations like the ACOG and WHO, there are potential risks, including miscarriage, that are associated with caffeine intake. It is important for parents to be aware that caffeine crosses the placental barrier and is metabolized more slowly during pregnancy, exposing the fetus for longer periods.


For breastfeeding mothers, the same guidelines of moderation apply, with the added recommendation to observe infants for signs of caffeine sensitivity, such as increased wakefulness and fussiness. Fortunately, there are many natural alternatives to maintain energy levels, such as herbal preparations, nutrient-dense foods and supplements, outdoor time, and proper hydration. 

References:

  1. Evans J, Richards JR, Battisti AS. Caffeine. (2024). Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK519490/
  2. Caffeine. (n.d.). CAMH. https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/caffeine
  3. How much coffee can I drink while I’m pregnant? (n.d.). Www.acog.org. https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-coffee-can-i-drink-while-pregnant
  4. Restricting caffeine intake during pregnancy. (n.d.). Www.who.int. https://www.who.int/tools/elena/interventions/caffeine-pregnancy
  5. James, J. E. (2020). Maternal caffeine consumption and pregnancy outcomes: a narrative review with implications for advice to mothers and mothers-to-be. BMJ Evidence-Based Medicine, 26(3), bmjebm-2020-111432. https://doi.org/10.1136/bmjebm-2020-111432
  6. How much caffeine can you safely drink while pregnant? Maybe none. (n.d.).www.advisory.com. https://www.advisory.com/daily-briefing/2020/09/10/caffeine
  7. ‌Greenwood DC, Alwan N, Boylan S, Cade JE, Charvill J, Chipps KC, Cooke MS, Dolby VA, Hay AW, Kassam S, Kirk SF, Konje JC, Potdar N, Shires S, Simpson N, Taub N, Thomas JD, Walker J, White KL, Wild CP. Caffeine intake during pregnancy, late miscarriage and stillbirth. Eur J Epidemiol. 2010 Apr;25(4):275-80. doi: 10.1007/s10654-010-9443-7. Epub 2010 Mar 21. PMID: 20306287.
  8. Wang T, Zhang S, Luo M, Lu M, Wei L, Zhou X, Wang H, Xu D. Prenatal caffeine exposure induces autism-like behaviors in offspring under a high-fat diet via the gut microbiota-IL-17A-brain axis. Ecotoxicol Environ Saf. 2024 Jan 1;269:115797. doi: 10.1016/j.ecoenv.2023.115797. Epub 2023 Dec 8. PMID: 38070418.
  9. Patti, Marisa & Li, Nan & Eliot, Melissa & Newschaffer, Craig & Yolton, Kimberly & Khoury, Jane & Chen, Aimin & Lanphear, Bruce & Lyall, Kristen & Hertz-Picciotto, Irva & Fallin, Margaret & Croen, Lisa & Braun, Joseph. (2021). Association between self-reported caffeine intake during pregnancy and social responsiveness scores in childhood: The EARLI and HOME studies. PLOS ONE. 16. e0245079. 10.1371/journal.pone.0245079.
  10. Science Update: Caffeine consumption during pregnancy may lead to slightly shorter child height | NICHD - Eunice Kennedy Shriver National Institute of Child Health and Human Development. (2022). Www.nichd.nih.gov. https://www.nichd.nih.gov/newsroom/news/103122-caffeine-consumption-pregnancy
  11. Goldstein, A., & Warren, R. (1962). Passage of caffeine into human gonadal and fetal tissue. Biochemical Pharmacology, 11(2), 166–168. https://doi.org/10.1016/0006-2952(62)90106-5
  12. Kukkonen, A., Hantunen, S., Ari Voutilainen, Anu Ruusunen, Backman, K., Kirjavainen, P. V., Maija Ylilauri, Raimo Voutilainen, Pasanen, M., & Leea Keski-Nisula. (2024). Maternal caffeine intake during pregnancy and the risk of delivering a small for gestational age baby: Kuopio Birth Cohort. Archives of Gynecology and Obstetrics. https://doi.org/10.1007/s00404-024-07538-7
  13. Lakin, H., Sheehan, P., & Soti, V. (2023). Maternal Caffeine Consumption and Its Impact on the Fetus: A Review. Cureus, 15(11), e48266. https://doi.org/10.7759/cureus.48266
  14. Caffeine. (2006). PubMed; National Library of Medicine (US). https://www.ncbi.nlm.nih.gov/books/NBK501467/
  15. (2023). Llli.org. https://llli.org/breastfeeding-info/caffeine/
Filter by
Recent Posts
Article recent blog
Dec 03, 2024
Detoxification Benefits of Chlorophyll and Chlorella
Article recent blog
Nov 22, 2024
Elderberry - A Natural Remedy: Benefits, Uses, & Safety Tips for Families
Article recent blog
Nov 14, 2024
Homemade Sore Throat Popsicles For Kids
Article recent blog
Nov 11, 2024
The Atopic March: How Eczema, Food Allergies, Asthma, & Allergies Are Connected
Article recent blog
Nov 03, 2024
What Is Leaky Gut, And How Do You Heal It?
Article recent blog
Oct 23, 2024
Dr. Green Life Staff Picks For Boosting Immunity, Mood, & Energy
Article recent blog
Oct 17, 2024
Dr. Green Life Supplement Guide For Mood Support
Article recent blog
Oct 11, 2024
Vitamin D Supplementation For Babies
Article recent blog
Oct 04, 2024
Managing Teen Acne: A Holistic Approach
Article recent blog
Sep 27, 2024
The Benefits of Beef Liver Capsules for Kids + Three Family Friendly Recipes!
Article recent blog
Sep 20, 2024
Baby Skin Care 101
Article recent blog
Sep 13, 2024
Debunking Myths: Yes, Eggs Are Part of a Heart-Healthy Diet!
Article recent blog
Sep 09, 2024
Fueling Workouts: Tips for Busy Parents
Article recent blog
Aug 28, 2024
The Benefits of Omega Fatty Acids for School-Aged Children
Article recent blog
Aug 23, 2024
The 3 Phases of Adrenal Dysfunction
Article recent blog
Aug 16, 2024
Choline: An Essential Nutrient For Pregnancy and Lactation
Article recent blog
Aug 09, 2024
Supporting Hormone Balance Naturally With Seed Cycling
Article recent blog
Aug 02, 2024
Nutrient Deficiencies Associated With Morning Sickness
Article recent blog
Jul 26, 2024
Everything You Need To Know About Antioxidants
Article recent blog
Jul 22, 2024
Understanding Prop 65: The Pros & Cons
Article recent blog
Jul 12, 2024
Caffeine Consumption During Pregnancy and Lactation
Article recent blog
Jul 07, 2024
Understanding & Supporting A Healthy Inflammatory Response
Article recent blog
Jun 28, 2024
Preconception Supplements For A Healthy Pregnancy
Article recent blog
Jun 20, 2024
What Is Postnatal Depletion Syndrome?
Article recent blog
Jun 12, 2024
Restoring Gut Health After Antibiotics: A Guide For Families
Article recent blog
Jun 07, 2024
How Long Should I Take Supplements? 3 Common Time Frames
Article recent blog
May 31, 2024
The Iodine-Thyroid Connection
Article recent blog
May 24, 2024
The Role of D-Mannose in Promoting Urinary Health
Article recent blog
May 17, 2024
Meet The 10 Essential Oils Handpicked For Our Skincare Line
Article recent blog
May 09, 2024
The Benefits of Dandelions + Two Family Friendly Recipes
Article recent blog
May 03, 2024
How Does Detoxification Work? Understanding Phase I, Phase II, and Phase III Detoxification
Article recent blog
Apr 25, 2024
How To Avoid Pesticides In Your Produce
Article recent blog
Apr 12, 2024
Omega Fatty Acids: Nutritional Sources & Health Benefits Explained
Article recent blog
Apr 03, 2024
10 Common Micronutrient Deficiencies & Inadequacies in the United States
Article recent blog
Mar 29, 2024
Vitamin D Deficiency & Premenstrual Symptoms
Article recent blog
Mar 29, 2024
Better Together: Vitamins D3 & K2
Article recent blog
Mar 23, 2024
12 Science-Backed Ways Probiotics Benefit The Immune System
Article recent blog
Mar 15, 2024
What To Look For In A Prenatal Vitamin
Article recent blog
Mar 07, 2024
What Are Hemorrhoids? Plus Tips On Prevention & Management
Article recent blog
Mar 01, 2024
New Study: Prenatal Choline Benefits Attention Span In Children
Article recent blog
Feb 22, 2024
Adrenal Fatigue 101—Plus My Favorite Adrenal Cocktail Recipe
Article recent blog
Feb 15, 2024
5 Common Toxins In Skin Care Products
Article recent blog
Feb 08, 2024
The Story Behind VaxClear®
Article recent blog
Feb 02, 2024
When To Take Vitamins For Maximum Benefit
Article recent blog
Jan 26, 2024
Nutrients Depleted By Proton Pump Inhibitors
Article recent blog
Jan 23, 2024
The Connection Between Nutrient Deficiencies & Hair Loss
Article recent blog
Jan 11, 2024
The Vast Health Benefits of Probiotics
Article recent blog
Dec 15, 2023
Our Top Supplements For Achy Joints
Article recent blog
Dec 06, 2023
Choosing A Supplement Delivery Method For Your Family
Article recent blog
Nov 14, 2023
Nutrient Depletion & The Birth Control Pill

drgreenlifeorganics