Can You Drink Coffee While Pregnant?

It’s often said that the world runs on coffee. But if you’re pregnant, can you tap into that caffeine-packed fuel source to power through the day?

We asked maternal-fetal medicine specialist Cara Dolin, MD, to brew up an answer.

Can you drink coffee while pregnant?

Let’s get right to the point: “YES, you can drink coffee while you’re pregnant — if it’s limited,” says Dr. Dolin. “Too much caffeine can lead to some potentially adverse pregnancy outcomes.”

How much coffee is safe during pregnancy?

So, how much coffee is too much when you’re pregnant?

“If you’re pregnant, we recommend limiting your caffeine intake to less than 200 milligrams (mg) of caffeine per day,” stresses Dr. Dolin. “That’s about what you get in a regular 12-ounce cup of coffee.”

But remember, caffeine isn’t just in coffee or other bean-based drinks like espresso. The stimulant may also appear in:

• Various types of tea: Black tea typically comes in highest among brewed teas, at about 71 mg of caffeine per 12 ounces, or a little less than half of what’s in coffee. Green tea often comes in lower amounts, though totals may vary. (Matcha is higher, for example.)
• Soda: A typical cola includes about 33 mg of caffeine in a 12-ounce can.
• Energy drinks: Many energy drinks match or even exceed coffee when it comes to offering a jolt of caffeine. (Hence, the “energy” branding.)
• Supplements: Products such as protein powders and pre-workout may include caffeine to give users an extra boost.
• Medications: Over-the-counter pain relievers often include caffeine. Ditto for many cold and flu products. It’s always best to check with your doctor or pharmacist before taking any medications while pregnant.
• Chocolate: Milk chocolate contains a bit of caffeine, with about 9 mg of caffeine in a 1.5-ounce bar. Dark chocolate delivers a heftier dose, with four times as much caffeine.

“It’s not just about coffee,” reiterates Dr. Dolin. “You really need to look at your total caffeine consumption throughout the day.”

Potential side effects of too much coffee

Excessive caffeine consumption (more than 200 mg per day) during pregnancy has been connected to miscarriage and complications like:

• Pre-term birth
• Low birth weight
• Increased risk of long-term health issues for the child, including obesity, heart disease and diabetes

So, how can downing cups of coffee while pregnant contribute to all of that? It has to do with caffeine’s ability to constrict blood vessels once it enters your system and the fetal circulation system.

“Caffeine crosses the placenta and reaches the baby through the umbilical cord,” explains Dr. Dolin. “As fetal blood vessels constrict, that doesn’t allow for a healthy flow of blood, oxygen and nutrients. The developing embryo doesn’t get what it needs.”

In addition, caffeine may amplify or contribute to some not-so-pleasant side effects of pregnancy, including:

• Nausea
• Difficulty sleeping
• More frequent urination
• Feelings of lightheadedness
• Heart palpitations
• Acid reflux
• Anxiety

“A lot of different issues can come from consuming too much caffeine while you’re pregnant,” she says. “We know it can impact pregnancy. That’s why it’s so important to limit what you take in.”

Coffee alternatives and swaps

Breaking a coffee habit isn’t always easy, especially if you spend most of your waking hours with a hot cup o’ joe within reach. Here are a few ways to scratch that itch without a hefty dose of caffeine.

• Switch to decaf: A typical 12-ounce cup of decaffeinated coffee only contains about 5 to 10 mg of caffeine. “It’s a great choice if you want the ritual of holding a warm cup of coffee, plus the smell and taste that comes with it,” notes Dr. Dolin.
• Half-and-half: Mixing decaf with high-octane java can stretch your caffeine intake over multiple cups. “If you’re used to having two cups of coffee every morning, it might be a good solution,” she suggests.
• Herbal teas: Most herbal teas contain no caffeine. But the American Academy of Family Physicians recommends drinking herbal teas in moderation, given other potential concerns.
• Hot cocoa: The flavorful drink has roughly the same caffeine content as decaf coffee. But don’t go overboard on the liquid treat, given the sugar content.
• Hot water: It’s safe to say a steamy cup of H2O won’t match coffee on the flavor front, but the warmth may bring some comfort.

Talk with your healthcare provider as you look for options, too. Some traditional coffee substitutes may not be ideal during pregnancy. (Chicory coffee, for instance, is not recommended for pregnant women given concerns about miscarriage.)

“Your baby’s eating what you’re eating,” emphasizes Dr. Dolin. “So, it’s important to avoid those things that might cause problems.”