Caffeine in pregnancy

If you’re a coffee (or tea) lover, one of the first questions of pregnancy is often: do I have to give it up? The reassuring answer is that you don’t have to go completely without — but it is recommended to limit your caffeine, because caffeine crosses the placenta to your baby, who can’t process it as well as you can.

The general advice in Australia is to keep your caffeine to no more than about 200 mg a day. In practical terms, that’s roughly one to two cups of coffee, depending on how strong it is — a takeaway espresso-based coffee can have quite a lot, while instant coffee and tea have less. It’s easy to forget that caffeine hides in more than just coffee, so it’s worth counting it all: tea (including some herbal teas), cola and other soft drinks, and chocolate all contain some. A rough guide: a cup of instant coffee has around 60–80 mg, a shot of espresso around 100 mg (so a large café coffee can be 150 mg or more), a cup of tea around 30–50 mg, and a can of cola around 40 mg.

One thing to steer clear of altogether is energy drinks — they can be high in caffeine and often contain other stimulants and lots of sugar, so they’re not recommended in pregnancy.

If you’re used to a lot of caffeine, cut down gradually rather than stopping suddenly, as going cold turkey can trigger a rotten withdrawal headache (and pregnancy has enough headaches on offer). Some people find their taste for coffee drops away naturally in the first trimester as nausea kicks in, which does the job for them.

There are plenty of nice lower- or no-caffeine swaps if you want to keep the ritual: decaf coffee and tea, herbal teas (check they’re suitable for pregnancy — most common ones like ginger and peppermint are fine in normal amounts, but a few are best limited, so ask your midwife or pharmacist if unsure), warm milk, or simply sparkling water with a slice of something. Staying hydrated with water through the day also helps if you’re missing the regular trips to the kettle.

Why the limit? High caffeine intake in pregnancy has been linked with a slightly higher chance of low birth weight and other issues, which is why the guidance errs on the side of caution. But the occasional coffee within the daily limit is considered fine, so there’s no need to feel guilty about your morning cup.

So: keep a rough eye on your total for the day, remember that tea, cola and chocolate count too, skip the energy drinks, cut down gently rather than abruptly, and enjoy your coffee within the recommended limit. If you have any concerns specific to your pregnancy, your GP or midwife can talk it through with you.