Caffeine in pregnancy: limits for tea, coffee and energy drinks

Giving up the morning coffee or afternoon tea is not easy for everyone. The good news: caffeine does not have to be completely off the menu in pregnancy. The advice is to keep it moderate. This article explains how much is considered acceptable and how to keep track.

Why is a limit suggested?

Caffeine crosses the placenta. Your baby and the placenta have a limited ability to clear it, so high amounts can mean your baby is exposed for longer. Some studies suggest that very high caffeine intake may be linked to miscarriage and lower birth weight; however, clear harm from moderate intake has not been shown.

For this reason organisations such as ACOG suggest keeping daily caffeine below 200 mg. The NHS uses a similar limit. Having less is fine, and you may choose to have none.

How much caffeine is in which drink?

Amounts vary with brand, brewing time and cup size. The following are only rough examples:

• Filter coffee (large mug, about 350 ml): can often come close to 200 mg.
• Espresso: usually less per shot, but it adds up with double shots and large drinks.
• Turkish coffee: moderate in a small cup; several cups a day raise the total.
• Black tea: less than coffee per cup, but it builds up with stronger brews and more cups.
• Green tea: usually has less caffeine than black tea, but it is not zero.
• Cola and fizzy drinks: small amounts per can, but they should count towards the total.
• Energy drinks: may contain high caffeine and other stimulants.

Chocolate also contains a little caffeine; dark chocolate has more.

Energy drinks

Besides caffeine, energy drinks may contain other stimulants such as taurine and guarana. Their effects in pregnancy are not well known, so avoiding them is recommended. On tired days, instead of an energy drink you can try a short walk, a protein snack, water and rest.

Ideas for cutting down

• Stopping suddenly can cause headaches; reducing the number of cups every few days may be easier.
• You can swap some of your coffee for decaffeinated coffee. Decaf still contains a very small amount of caffeine.
• Brew your tea lighter.
• If you do not want to lose the ritual of a warm drink, try warm milky drinks, fruit teas (checking the ingredients) or warm water with lemon.
• When working out your daily total, remember that coffee, tea, cola, chocolate and some pain-relief combinations may contain caffeine.

What can you do?

1. Note what you drink for a week; the total may surprise you.
2. Choose small sizes rather than large ones.
3. Switch to caffeine-free options in the afternoon; your sleep benefits, too.
4. If you went over the limit one day, do not worry; simply return to the usual amount the next day.
5. For drinks you are curious about, check the Can I eat it? section of the app.

When to contact your doctor

• If you have a severe or long-lasting headache after cutting out caffeine.
• If you have palpitations, tremor or trouble sleeping.
• If you have high blood pressure or a heart rhythm problem; talk to your doctor about your caffeine limit.
• If you are unsure how much you have, or think you have had too much.
• If you have bleeding, severe abdominal pain or chest pain, call 112.

This article is for information only; for the amount of caffeine that suits you, your doctor's advice comes first.