Over 2,000 Australians have Googled “Can I drink coffee when pregnant?” in the last 12 months, and it’s easy to know why! Many women enjoy their morning coffee, and the fatigue often experienced in pregnancy can lead you to crave an extra cup in the afternoon (if you can tolerate coffee in pregnancy!). But is this safe for you and your baby?

When consumed during pregnancy, caffeine readily crosses the placenta at a high concentration. In adults, caffeine is metabolised by cytochrome P450 enzymes in the liver. However, because your baby hasn’t developed its P450 enzyme system, the kidneys are the main route of excretion. This results in more than 80% of the caffeine passing unchanged in the urine of your little ones compared with only 2–4% in adults. Therefore, fetal caffeine processing depends on your metabolism rate as the mum, which changes during pregnancy. Caffeine processing slows to half and then to about a third of the non-pregnant rate during the second and third trimesters.

Due to the inability of your little one to process caffeine while in the uterus, consuming large amounts of caffeine during pregnancy may increase the risk of miscarriage, stillbirth, low birth weight or small for gestational age, childhood acute leukaemia and childhood overweight and obesity. Hence, it’s best to limit your intake of caffeine. 

There is some discussion regarding whether there is a safe limit to the amount of caffeine consumed during pregnancy. The general consensus is reducing intake as much as possible will benefit you and your baby. 

In Australia, the recommended caffeine intake during pregnancy and breastfeeding is up to 200mg per day. This is equal to:

• 1 cup of strong espresso-style coffee⁠
• 3 cups of instant coffee⁠
• 4 cups of medium-strength tea⁠
• 4 cups of cocoa or hot chocolate ⁠
• 4 cans of cola⁠

Caffeine is also found in chocolate, energy drinks and green tea. Here is the approximate caffeine content in some popular foods and drinks:

• V (500mL) contains 155mg of caffeine
• Shine+ (250mL) contains 80mg of caffeine
• Green tea (250mL) contains 25-45 mg of caffeine
• Dark chocolate (100g) contains 43 mg of caffeine

Decaf coffee

Decafe coffee contains significantly less caffeine than regular coffee – with about 2-7mg of caffeine per cup. This is an obvious choice to replace your coffee with to get that delicious taste!

Herbal tea

Herbal teas are free from caffeine. However not all are safe for pregnancy, so it’s best to check with a clinical nutritionist, naturopath, midwife, or doctor before consuming. Some safe options include peppermint, ginger, and cranberry herbal teas. Peppermint can help reduce gas, nausea, and heartburn, while ginger is known to aid with stomach issues (including nausea) and digestion. 

Alternative lattes 

A chai or turmeric latte might hit the spot instead of your regular coffee. Chai lattes usually come with or without black tea, so to minimise caffeine intake, it may be best to skip the tea for a caffeine-free version.

Smoothies

Smoothies are a great way to increase your nutritional intake during pregnancy, which is important to support your growing baby and reduce the risk of miscarriage. The increase in fruits and vegetables also helps your energy levels – double win! 

Hot cocoa

We’re not talking about your average hot chocolate, which is packed with sugar and contains few nutrients.  Hot cocoa is made using raw cacao powder containing mood-boosting magnesium and antioxidants. Magnesium is beneficial during pregnancy to reduce leg cramping, increase sleep quality and support energy production. However, this is one to have in moderation as cocoa has a small amount of caffeine. 

Still feeling a bit sluggish? Here are some energy boosting tips:

• Make sure you’re eating enough: your body needs a lot of energy to grow a tiny human, particularly in the second and third trimesters so it’s important to be eating enough.
• Ensure you’re hydrated: you need a lot of water during pregnancy to support the additional blood flow, amniotic fluid and your little one. It can be challenging to stay hydrated later in pregnancy. If you’re concerned about hydration, please chat with a clinical nutritionist about hydration strategies. 
• Get your iron levels checked: your iron levels can change quickly in pregnancy, so it’s important to have them checked regularly, particularly if you’re fatigued. I’d also encourage you to have a holistic practitioner look over your iron levels to ensure they’re optimal. 
• Ensure you meet your nutritional requirements: many micronutrients like magnesium are involved in energy production. Our dietary requirements are much higher in pregnancy than usual, so ensuring we’re meeting these helps with our energy levels. Unfortunately a prenatal vitamin isn’t enough, so you have to look at the food you’re eating for nutrients. 

Looking for advice on pregnancy nutrition? Book a consultation with Court!

If you’re interested in taking any supplements, please discuss this with your practitioner to ensure you’re taking the correct dose and form for you. This article is not intended to be medical advice and is purely for education purposes.