Pregnancy, especially in the first trimester, can leave a mom feeling tired and longing for a boost of energy. You are, after all, creating a human life which requires extra calories and rest. Most moms would like to be able to continue to have that morning cup of coffee to help make it through the day but wonder if it’s okay for them to do so while pregnant.
So, should moms give up caffeine during pregnancy? And are there risks to drinking caffeine?
Pregnancy can cause your body to be more sensitive to caffeine because it may take you longer to clear it from your body and may also make you feel nauseous or lightheaded. It also increases heart rate and blood pressure. Because ingested substances can pass through the placenta, it’s worth noting that it may affect a growing baby. Many studies have been conducted about these effects during pregnancy, but are conflicting and inconclusive on the possible dangers of caffeine. So, until there are definitive answers, you might find it’s best to limit to 200 milligrams per day, which would be the amount in a 12 ounce cup of coffee. (Be sure to check the size of your cup to know how much caffeine you’re getting.)
Remember that caffeine isn’t only found in coffee, it’s also found in coffee-flavored products (like yogurt and ice cream), tea, some sodas, energy drinks, chocolate, and some medicines. Note that energy drinks contain large amounts of caffeine, and also contain a lot of sugar and other ingredients that may be harmful to your baby during pregnancy, so it’s best to eliminate energy drinks while pregnant.
Below is a chart provided by the March of Dimes website that shows the amount of caffeine in common foods and drinks. The caffeine amounts are averages and can vary depending on brand and/or how the food item is made. Always check package labels to know how much caffeine they contain.
Caffeine Risks in Pregnancy:
Because caffeine can pass through the placenta and enter a baby’s bloodstream, some research has shown that large quantities of caffeine can be risky, as it’s been linked to miscarriage, preterm birth, low birth weight and even childhood behavioral disorders. Please note that if you have a history of miscarriage or are having a difficult time trying to conceive, you may find it gives you peace of mind to avoid all caffeine, at least before week 12. And be assured, there are ways to boost your energy without caffeine (see below).
Most researchers, however, suggest that a moderate amount of coffee does not substantially increase the risk of miscarriage, preterm birth, or low birth weight. (Again, about 200 milligrams or an 8 – 12 oz cup of coffee is considered moderate and safe).
Caffeine increases heart rate and blood pressure. If you’re pregnant and already have high blood pressure, there can be a risk for conditions like preeclampsia, in which your doctor may suggest switching to decaf.
Caffeine can worsen heartburn and is also a diuretic, causing you have to urinate more frequently. It’s always important to stay hydrated during pregnancy, so if you are consuming caffeine, make sure you’re also drinking water.
Ways to Reduce Caffeine Intake:
First of all, don’t give up cold turkey as you may suffer headaches from withdraw. Try reducing consumption by a half a cup per day until you're down to a safe level. You can also switch to decaf, or half-calf to help reduce your intake.
Decaf teas can also be a great substitute for coffee, just be sure to avoid certain herbal teas that are unsafe during pregnancy, such as chicory root, fenugreek and licorice. Safe decaf teas include ginger, lemon balm, and peppermint.
Another idea, if you’re able, is to focus on getting a good eight hours of sleep at night and napping when possible to reduce your reliance on caffeine. Also take walks, get plenty of fresh air and sunlight when you’re able and seek to stay hydrated with water, and eat nutrient-dense foods; not treats loaded with sugar or preservatives. All of this will help keep you energized, perk you up and help your baby too.
Finally, remember that every pregnancy and every person is different. While pregnant, if you have concerns about the effects of caffeine on yourself and your growing baby, please contact your physician. For more information or questions about living a healthy and safe lifestyle while pregnant, contact us at the PLC Health Clinic at 419.238.9177 or .
Information cited from resources:
https://www.marchofdimes.org/find-support/topics/pregnancy/caffeine-pregnancy
https://www.happiestbaby.com/blogs/pregnancy/caffeine-during-pregnancy
