Coffee has become a staple beverage for many of us. I’ve been a coffee drinker for years, and when I got pregnant and subsequently breastfeeding my baby, I stopped.
Well, not exactly stopped. I bought decaf and still had a cup or two every once in a while when the urge for a cuppa was too strong. But decaf coffee is just awful! So after a while, I gave up altogether.
Back then, I stayed off coffee because it was a general understanding to me that the caffeine in coffee can’t be good for the baby. Not wanting traces of caffeine to pass on to my baby, I made this choice.
But now I’ve learned a bit more about the effects and how much caffeine is acceptable for a pregnant and nursing mummy. I should have done more research all those years ago, right?!
For the benefit of other mummies, I’ve put together some caffeine facts for you here. Hopefully, you will be more well-informed and make the call on what’s right for you when it comes to enjoying your cuppa.
Is Caffeine Harmful To Baby? What Are The Effects?
Babies’ systems are not mature enough to process caffeine as quickly as adults. For adults, when we consume caffeine, it stays in our system between three to seven hours. It gets absorbed into our blood stream, and the liver processes it.
According to Centers for Disease Control (CDC), babies will break down caffeine in their system at a slower pace, owing to their non-fully developed liver and kidneys. Caffeine can stay in their body systems between 65 to 130 hours.
As such, even when a small amount of caffeine is passed on to a baby, it can build up over time since it stays in their system for a much longer time.
For pregnant mummies, it’s important to know that caffeine doesn’t cause birth defects. There is no conclusive evidence, but some sources have warned that there may be an increased risk of miscarriage or having a baby with low birth weight.
As for non-pregnant women who consume large amounts of caffeine, it may cause difficulties in getting pregnant.
As for the effects of too much caffeine in babies, these are some of the symptoms which may be displayed:
- Jitters and nervousness
- Upset stomach
- Headaches
- Difficulty concentrating
- Trouble sleeping
- Faster heart rate
- Higher blood pressure
How Much Caffeine Is Passed On To Baby When We Drink Coffee?
Studies have shown that approximately 1% of the caffeine we consume is passed on to our baby in our breastmilk. Here’s a simple reference for you on how much caffeine is in different kinds of coffee:
- One cup of instant coffee: 60mg – 80mg
- One cup of filter coffee: 60mg – 120mg
How Much Coffee Can I Consume While Pregnant Or Breastfeeding?
The recommended maximum consumption of caffeine for pregnant and lactating mummies would be 300mg a day. Depending on what other foods you consume that may also contain caffeine, you will have to do the math and work out how many cups a day you can drink.
Also, take note that caffeine inhibits iron absorption. Iron is an important component for pregnant and breastfeeding mothers. WebMD advises that we consume iron supplements and foods high in iron at least one to three hours before or after drinking or eating foods containing caffeine.
What Else Contains Caffeine?
Other than coffee, these also contain caffeine:
- Tea (white, black, green teas contain caffeine)
- Soft drinks/carbonated drinks
- Energy drinks
- Chocolate
Without us realising, we may be consuming foods that contain caffeine because part of the ingredients used is caffeinated.
Some desserts, cereals, and even medications may have traces of caffeine. So just be aware, if you are planning to totally stay off caffeine during this period.
To give you an idea to compare caffeine content, take a look at this table:
| Item | Size | Amount of Caffeine |
| Jolt soft drink | 12 oz. | 71.2 mg |
| Mountain Dew | 12 oz. | 55 mg |
| Coca-Cola | 12 oz. | 34 mg |
| Diet Coke | 12 oz. | 45 mg |
| Pepsi | 12 oz. | 38 mg |
| Brewed coffee (drip method) | 5 oz. | 115 mg* |
| Iced tea | 12 oz. | 70 mg* |
| Dark chocolate | 1 oz. | 20 mg* |
| Milk chocolate | 1 oz. | 6 mg* |
| Cocoa beverage | 5 oz. | 4 mg* |
| Chocolate milk beverage | 8 oz. | 5 mg* |
| Cold relief medicine | 1 tablet | 30 mg* |
| *average amount of caffeine | ||
Sources: U.S. Food and Drug Administration and the National Soft Drink Association
Now That We Know More About Caffeine…
We can still drink our coffee in moderation when pregnant and breastfeeding our baby. I understand that many of us need coffee to get us through the day.
I have friends who need three to four cups of coffee a day to keep them going. In high doses, it can’t do both mummy and baby good. So, now that we are armed with a little more fun fact on caffeine, we would know where our limits are.
What’s also important during the stage of pregnancy and lactation is to eat as healthily as possible (as opposed to eating junk food!) so that we can pass on better nutrients for our baby’s growth and good health.
Let’s focus on what we can do and do it the best we can!