Caffeine & Pregnancy: Do You Really Need to Stop Drinking Coffee?

For so long coffee has been on the 'best avoided' list during pregnancy and while breastfeeding, and while there are good reasons for reducing caffeine intake, it doesn't mean you have to cut it (or coffee) out altogether.

Studies in pregnancy that monitor fetal development are limited due to potential harm to the baby, so researchers don't know the exact implications of prenatal caffeine consumption. However, longitudinal studies have shed some light on the most likely impact on healthy fetal development.

So, what are the primary risks of caffeine consumption during and after pregnancy?

The biggest concern is that caffeine can pass through the placenta and into baby's bloodstream. While your body is well-equipped to metabolize that caffeine, your growing baby doesn't have the same digestive capabilities. Because of this, caffeine remains in your baby's body for longer, meaning its stimulating effects last longer as well.

The same goes for breastfeeding, as caffeine can be passed on to your baby through your breastmilk, and your newborn's digestive tract won't reach full maturation until 6-9 months of age. There are a few other reasons why caffeine and pregnancy don't mix, and it has to do with how it makes you feel. Of course, a benefit of caffeine is that it helps keep you alert and awake throughout the day. While this probably sounds dreamy if you're dealing with pregnancy fatigue or combatting sleepless nights as a new mom, excess caffeine can have some less enjoyable side effects.

Since caffeine is a stimulant, it naturally raises your heart rate and blood pressure - which are already elevated during pregnancy. Maintaining healthy blood pressure is key to a healthy pregnancy, and one way to keep it in a good zone is by limiting your intake of food and drinks that raise it. Caffeine is also a key contributor to acid reflux, which you're more prone to during pregnancy and after birth. If you've been having trouble with heartburn, a great place to start is by limiting or eliminating your caffeine consumption in order to reduce acid buildup in the stomach.

This doesn't mean you need to cut out caffeine altogether!

All of this doesn't mean you have to go cold turkey on your morning coffee. As with most things, it's all about moderation. Studies have shown that there is a correlation between low baby birth weight and daily consumption of over 300 mg of caffeine per day - but lower intake hasn't been shown to be harmful. General recommendations from the Royal College of Obstetricians and Gynaecologists in the UK and from the American Congress of Obstetricians and Gynecologists in the US agree that daily intake of less than 200 mg of caffeine is considered safe during pregnancy. We'll talk more about how much 200 mg of caffeine actually is in a bit - but you can think of it as one cup of strongly brewed coffee or 2 cups of weakly brewed coffee per day.

Should you limit caffeine if you're trying to conceive? 

It's been suggested that high caffeine intake on behalf of either partner can reduce fertility and make conceiving more difficult. Beyond that, a recent study conducted by the National Institute of Health found that when both partners drink more than 2 caffeinated beverages per day - starting 2 weeks before they conceive and through the first few weeks of pregnancy - there is an increased risk for miscarriage.

We know this may sound scary, it doesn't have to be. Now that you know what the potential implications are, you and your partner can make lifestyle and dietary choices regarding caffeine that will be better for you, your chances of conceiving, and your baby's future health. Remember, you don't need to eliminate those coffee runs from your life completely, it's just about being smarter and more moderate with your intake.

To help you know what your top sources of caffeine are and how best to reduce your intake - we've got a list of the top 6 caffeine culprits and how much a typical serving dishes out. That way you can make informed decisions for your lifestyle.

6 common caffeine culprits to be aware of

1. Coffee and espresso 

Duh, right? But coffee isn't as easy as it seems when nailing down just how much caffeine you're getting. Different types of coffee beans, different methods of roasting, and various styles of brewing can all move the needle on caffeine levels. What you need to know is that espresso beans have more caffeine content than coffee beans, but since an espresso serving is so much smaller than a cup of coffee you'll usually get more caffeine from your mug of filter coffee (just due to volume).

When it comes to roasting, lighter roasts have more caffeine content than darker roasts, while medium roasts (not surprisingly) have caffeine content somewhere in the middle.Lastly, in regards to the strength of your coffee, you'll get more caffeine with a higher bean to water ratio. So, more coffee grounds + less water = higher caffeine, and fewer coffee grounds + more water = lower caffeine.

Our final note is about the misleading nature of decaf coffee. While the name implies there is no caffeine, a cup of decaf does have some caffeine. Usually, the amount is so small that it's fairly negligible, but it's still good to be aware of it. While it will be hard to know for certain just exactly how much caffeine is in whatever your go-to coffee beverage is, you can use these averages as a general guideline:8 oz cup of brewed coffee: 95 mg1 shot of espresso: 65 mg8 oz cup of decaf coffee: 3 mg

2. Tea 

Similar to coffee, the caffeine amounts in tea vary based on how strongly your cup is brewed, and the type of tea you're drinking. Unlike coffee, you can get completely caffeine-free tea if you opt for herbal varieties such as peppermint, rooibos, ginger, and chamomile. But there are four primary tea groups that boast a significant amount of caffeine, and they are black teas, green teas, oolong, and white teas.

Here are some averages for the amount of caffeine you'll find in an 8 oz cup of each of these tea types.

• Black tea: 45-100 mg

• Green tea: 30-70 mg

• Oolong: 50-75 mg

• White tea: 15-35 mg

3. Chocolate 

Dark chocolate - the healthiest kind of chocolate as it's rich in antioxidants - actually carries the most amount of caffeine. This is because caffeine comes from the cacao bean, and dark chocolate contains higher proportions of cacao than milk chocolate. Here’s what to expect from your average chocolate bars:

• 1 bar dark chocolate: 70 mg

• 1 bar milk chocolate: 9 mg

• 1 bar white chocolate: 0 mg

4. Soda

Colas have been an energy-boosting drink for a long time - and it's due to their significant caffeine content. So why do sodas contain caffeine? Probably because caffeine has an addictive property, leading to more drink sales over time. Dark sodas tend to boast more caffeine than lighter sodas, but all soft beverages contain alarming amounts of sugar. One of the best things you can do for your preconception and pregnancy diet is to eliminate soda entirely - reducing your caffeine and sugar intake all in one go.

Here are some of the top caffeine culprits when it comes to soft drinks:

• 12 oz Mountain Dew: 55 mg

• 12 oz Dr. Pepper: 41 mg

• 12 oz. Pepsi: 38 mg

• 12 oz Coke: 35 mg

5. Energy drinks and bars

It's probably no surprise that anything with "energy" named in the label is going to contain some caffeine. Energy drinks carry some of the highest amounts of caffeine:

• 1 serving Red Bull: 80 mg

• 1 5-hour energy drink: 208 mg

But it's not just energy drinks - as energy bars can contain a fair amount of caffeine as well. For more information on specific breakdowns of different types of energy drinks and protein bars, check out this summary from the Center for Science in the Public Interest.

6. Pain relievers

Some common over-the-counter pain medications contain caffeine as well. This is because the stimulant reduces inflammation, which is often the cause of body aches and pains. Caffeine has long been used in the treatments of headaches and migraines as well. Right before a headache comes on, blood vessels in our brain enlarge, and caffeine can actually narrow these vessels and reduce the pain. The flip side is, once you come off of caffeine, you can trigger a headache due to these blood vessels enlarging again. So, when you miss your ritualistic morning cup of coffee, this is likely the sensation you're experiencing.

Here are some popular pain relievers that contain considerable amounts of caffeine:

• Excedrin Migraine: 65 mg

• Midol Complete: 60 mg

• Bayer Back and Body: 33 mg

Try not to let caffeine concerns weigh on your mind - because it really does come down to moderation, and it's easy to stay within healthy limits when you know what your key sources of caffeine are. Take on the challenge of cutting back on caffeine consumption with your partner as you plan for pregnancy and start that adventure together. You'll both be healthier for it - and your soon-to-be baby will benefit too! Want expert advice and information on your reproductive health during pregnancy and the fourth trimester? Check out our free ios app!