Pregnancy Nutrition: How Much Caffeine is Safe?
Should I give up my morning cup of coffee when trying to conceive? How much caffeine can I have when I do get pregnant? Will the caffeine negatively impact my baby? These are all common questions to have when trying to conceive or during pregnancy.
During my pregnancy, I drank a cup or two of coffee on the weekend, but that was it. I didn’t experience any negative symptoms to my knowledge, but how can you be certain you’re not overdoing it on caffeine during pregnancy?
The American College of Obstetricians and Gynecologists recommends a moderate caffeine consumption of less than 200 mg per day during pregnancy. But where does this recommendation come from?
A 2007 randomized double-blind controlled trial with a large sample size found that an average intake of 182 mg of caffeine per day did not affect the length of gestation. This study, along with a few other larger studies showing that ~200 mg of caffeine did not appear to contribute to preterm birth is where the recommendation comes from. However, there’s still a lot of unknowns in terms of the affects of caffeine on conception and throughout pregnancy.
The Numbers
To put things in perspective, here is the caffeine content in some popular drinks. Take a look at the list, and if you think you’re getting way over 200 mg of caffeine per day, then it’s a good idea to cut back both preconception and during pregnancy. Note, the numbers for coffee are based on 8 ounces. Typically most peoples morning brew is larger than that which will put you well over 200 mg.
In coffee, this varies greatly depending on the type, brewing method, and quality. Here are some averages:
Brewed, 8 oz. | 95 – 165 mg
Brewed, decaf, 8 oz. | 2 – 5 mg
Espresso, 1 oz. | 47 – 64 mg
Latte, 8 oz. | 63 – 126 mg
Other sources of caffeine:
Soda (12 oz) 40-55 mg
Coffee Ice Cream (8 oz) 72 mg
Dark chocolate (1 oz) 26 mg (milk chocolate contains less caffeine)
Green tea (6 oz) 40 mg
Black tea (6 oz) 45 mg
Caffeine is Dehydrating
Caffeine increases fluid loss in urination and so you’ll want to compensate for the loss. During pregnancy fluid intake increases…a lot. If you do decide to drink a cup of coffee daily, try to replenish with plenty of water after your coffee.
Go Decaf
If you’re like me and enjoy the taste of coffee (the caffeine doesn’t do anything for me energy-wise) then consider switching to decaf beverages.
My only advice should you choose decaf coffee is to buy one that is 100% organic, and free of toxins and heavy metals (most decaf coffees are contaminated due to the chemical process to extract the caffeine from the beans).
I like this brand because it's chemical-free, non-GMO, and fairly traded. It also tastes great!
Bottom Line
While 200 mg or less of caffeine per day is considered safe during pregnancy if you can do without and make some adjustments during your pregnancy then do it!
No one enjoys giving up things, especially ones that you love and have been a part of your routine for a long time. But for a baby? It’s so worth it!
