Caffeine while pregnant or breastfeeding.

For many people, coffee is more than just caffeine. It's a ritual, a way to start the day or take a break. And then you're pregnant or breastfeeding, and suddenly the question arises: is this even still allowed?

The short answer is reassuring: yes, coffee doesn't need to be completely eliminated. The longer answer: it's not a matter of whether you drink coffee, but how much.

How much caffeine is safe during pregnancy?

International guidelines are remarkably unanimous on this point. Both American and British health organizations recommend staying below 200 mg of caffeine per day during pregnancy.

This doesn't mean that caffeine is forbidden, but it does mean that it's useful to consciously look at your total intake.

At higher intakes (above 300 mg per day), some studies have found associations with lower birth weight. No adverse effects have been demonstrated at intakes up to 200 mg per day, and this amount is therefore considered safe within current guidelines.

What about caffeine while breastfeeding?

Even during breastfeeding, a small amount of caffeine passes through your baby's breast milk. This is a very small percentage (about 0.5–1%), and for most babies, this doesn't cause any problems.

Because newborns break down caffeine slowly, it can remain in some babies' systems for a little longer. This doesn't mean caffeine is "bad," but it does mean that sensitivity can vary from baby to baby.

That's why breastfeeding usually follows a generous and safe guideline of up to about 300 mg of caffeine per day. Within that amount, caffeine is perfectly compatible with breastfeeding for most mothers and babies.

If you notice your baby is a bit more restless or has trouble sleeping on days with more caffeine, you could try, out of curiosity, seeing what happens if you reduce the amount or spread out your intake. Not because you have to, but because it sometimes helps to discover what feels right for both of you.

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Advice regarding caffeine during this period mainly revolves around moderation and spreading.

When you drink caffeine, it's helpful to spread it out throughout the day instead of consuming it all at once. In adults, caffeine is normally broken down in about 3 to 5 hours. During pregnancy, this can take up to 6–8 hours or longer, as your liver functions more slowly under the influence of pregnancy hormones.

This means that caffeine can build up if you have several drinks in close succession.

By spreading out your caffeine intake, you prevent spikes in your blood levels. This can help reduce symptoms like heart palpitations, restlessness, nausea, or sleep problems. This also plays a role in breastfeeding: the more evenly you regulate your caffeine intake, the smaller the fluctuations in caffeine levels reaching your baby.

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It's helpful to think of caffeine as a daily budget.

We now know that up to 200 mg of caffeine per day is considered safe during pregnancy and about 300 mg during breastfeeding, preferably spread out over the day.

But then the next question often arises: how much caffeine is actually in my drink?

This creates a lot of confusion because "a cup of coffee" isn't a fixed measure . Not all cups are the same. The amount of caffeine varies by type of drink, its strength, and its size. As a result, you might unknowingly consume more than you think, or less.

A good first step is to have a rough idea of the average caffeine content of commonly consumed beverages. This way, you can consciously distribute your caffeine budget in a way that suits you.

What if you'd rather not have caffeine?

Sometimes, cutting back just feels better. For example, if you're experiencing heart palpitations, restlessness, nausea, or sleep problems. In that case, you can choose drinks with little to no caffeine:

• Rooibos tea → 0 mg caffeine

• Chamomile tea → 0 mg caffeine

• Mint tea → 0 mg caffeine

• Ginger tea (fresh or bag) → 0 mg caffeine

• Lemon water (hot or cold) → 0 mg caffeine

• Chicory “coffee” / chicory drink → 0 mg caffeine

• Golden milk (turmeric with warm milk or plant-based milk) → 0 mg caffeine

• Warm milk (cow or plant-based) → 0 mg caffeine

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Your body is currently doing something huge: it's creating, feeding, or caring for a baby. And it's precisely during this time that women often suddenly encounter a lot of rules, advice, and opinions about what's and isn't allowed. It's understandable that you might sometimes lose yourself in the process.

That's why it's helpful to know the nuances. That, in addition to caring for your baby, there can also be room for you as a mother. For some, that means a cup of coffee, a moment of peace, something familiar in a new phase. With the right knowledge, you can approach this consciously and relaxedly.

And do you feel that caffeine is not pleasant for you?

Does it work? Then cutting back or not eating anything is just as good. What works is personal. Ultimately, it's not about choices that are right for your body and your feelings.

Love,

Bobby