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But how much is too much? And what does science really say?
Multiple observational studies have raised concerns about excessive caffeine intake during pregnancy. Some of these have linked high caffeine consumption to risks such as:
- Reduced fertility
- Increased chance of miscarriage
- Foetal growth restriction
- Stillbirth or late foetal death
A randomised controlled trial, which offers more reliable results, published in the BMJ (2007) found no link between moderate caffeine intake in the second half of pregnancy and lower birth weight. This means that moderate consumption may not be as harmful as earlier believed, at least in terms of the baby’s weight and gestational duration.
What Is Considered a Safe Amount?
The UK National Health Service (NHS) and Food Standards Agency recommend limiting caffeine intake during pregnancy to 200 mg per day, which is approximately:- 1 cup of filter coffee (200 mg)
- 2 cups of tea (about 75–100 mg each)
- 5 cans of cola (40 mg each)
It’s easy to lose track when combining sources, so reading labels and being mindful can help you stay within safe limits.
Caffeine and Early Pregnancy
One of the most consistent findings is that high caffeine intake in early pregnancy, particularly the first trimester, may increase the risk of miscarriage. However, there’s an ongoing debate over whether this link is due to caffeine itself or if continued consumption is a marker of a pregnancy that’s already not progressing as expected.
Interestingly, some people naturally reduce their intake in early pregnancy due to nausea or a sudden aversion to the taste of coffee or tea. This shift might be your body’s way of signalling what it needs.
Why Individual Tolerance Matters
Each body processes caffeine differently. Factors such as:- Genetics
- Smoking status
- Liver enzyme activity
It can influence how long caffeine stays in your body. Some might feel jittery after one cup, while others can tolerate more. In pregnancy, however, the body’s ability to break down caffeine slows down, increasing your baby's exposure to it.
So even if you previously enjoyed multiple cups of coffee a day without issues, your pregnancy may require you to reassess that habit.
Tips for Managing Caffeine Intake Gently
- Switch to decaf: Decaffeinated tea and coffee still give you that warm, comforting taste.
- Herbal teas: While soothing, some herbs are unsafe in pregnancy. Stick to pregnancy-safe ones like ginger or peppermint.
- Stay hydrated: Replace one caffeinated drink with water or a naturally flavoured beverage to gradually reduce your intake.
- Mind your chocolate: It’s easy to overlook, but chocolate contains caffeine, dark chocolate more so than milk.
- Be kind to yourself: Cutting back doesn’t have to be abrupt. Make small changes and don’t be hard on yourself if you slip occasionally.
FAQs on How Caffeine Affects Your Body and Baby During Pregnancy
- Can I drink coffee during pregnancy?
Yes, but it’s recommended to limit your intake to under 200 mg of caffeine per day, about one cup of brewed coffee. - Does caffeine cause miscarriage?
High caffeine intake in early pregnancy may increase miscarriage risk, but more research is needed. Moderation is key.
