Coffee while breastfeeding, what's the deal?

Desiree Bobby
Mar 3
3 min read

Short read

Caffeine during pregnancy and breastfeeding

Caffeine is one of the most widely consumed stimulants in the world, found in coffee, tea, soft drinks, energy drinks, and chocolate. For pregnant and breastfeeding women, the question is not whether caffeine should be avoided entirely, but how much is considered safe. This article examines the scientific evidence and guidelines for caffeine use during pregnancy and breastfeeding, with a balanced look at potential effects and safe alternatives.

How Much Caffeine Is Safe During Pregnancy?

Health authorities worldwide have guidelines to keep caffeine consumption within safe limits during pregnancy:

The American College of Obstetricians and Gynecologists (ACOG) advises pregnant women to consume no more than 200 mg of caffeine per day , which is equivalent to about one large cup of coffee or two cups of black tea.
The UK Food Standards Agency also suggests a limit of less than 200mg per day to minimise potential risks.

This means that moderate caffeine consumption during pregnancy is generally considered safe. Caffeine does not have to be completely avoided, but being aware of your intake is recommended.

Caffeine levels in common beverages

Caffeine content can vary greatly depending on the drink:

Filter coffee (237 ml) → average 95 mg caffeine
Espresso (30 ml) → approximately 63 mg caffeine
Black tea (237 ml) → 47 mg caffeine
Green tea (237 ml) → 28 mg caffeine
Soft drink (cola, 355 ml) → 33 mg caffeine
Energy drinks (237 ml) → 70-100 mg caffeine (Harvard School of Public Health ).

In addition, it is good to know that caffeine is also found in chocolate and that theine in tea is the same substance as caffeine.

What Happens to Caffeine in the Body During Pregnancy?

During pregnancy, caffeine is broken down more slowly. The liver processes caffeine more slowly, which means it stays in the bloodstream for longer. This also means that the placenta and baby are exposed to caffeine for longer. Research suggests that high caffeine intake (>300 mg per day) during pregnancy may lead to an increased risk of low birth weight and miscarriage . However, there is no conclusive evidence that moderate intake (≤200 mg per day) has negative effects.

Caffeine and Breastfeeding: Does It Pass into Breast Milk?

During breastfeeding , approximately 0.7% of caffeine consumed is passed on to the baby through breast milk . Up to 80 mg of caffeine is usually undetectable in breast milk. This means that moderate caffeine intake is unlikely to have any effect on the baby.

However, newborns have a limited ability to break down caffeine , so it stays in their system longer. This can lead to irritability, sleep problems and fussiness in babies of mothers who consume a lot of caffeine.

How Much Caffeine Is Safe While Breastfeeding?

Although there is no strict limit set, it is recommended to consume no more than 300 mg per day . This corresponds to:

2 to 3 cups of filter coffee
4 to 5 cups of black tea
More than 6 cups of green tea or caffeinated soft drinks

If a baby shows signs of restlessness, it may help to reduce caffeine intake and observe if this makes a difference.

Caffeine-free alternatives

For those looking to limit or avoid caffeine, there are several tasty and healthy alternatives:

Herbal Tea : Rooibos, chamomile, mint and ginger are caffeine-free and offer a soothing alternative.
Decaf coffee and tea : Still contain a small amount of caffeine, but significantly less than regular varieties.
Hot Lemon or Ginger Drink : A refreshing and caffeine-free alternative to start the day.

Conclusion: A conscious approach to caffeine

Caffeine does n’t have to be completely avoided during pregnancy and breastfeeding, but moderation is important. Scientific research shows that up to 200 mg per day is considered safe during pregnancy and up to 300 mg per day during breastfeeding . Pregnant and breastfeeding women should monitor their caffeine intake and take a balanced approach, enjoying their favorite beverages without overexposing themselves to caffeine.