You Can Have Caffeine During Pregnancy (Just Not Too Much)

If you’re like most people, you probably need a cup of coffee (or two or three) to get through the day. Caffeine can increase your alertness and improve focus. And caffeine drinkers are less likely to develop Alzheimer's disease, Parkinson’s disease, and strokes. You can find it in common drinks like coffee, teas, and sodas. 

Like everything, there is “too much of a good thing” when it comes to caffeine. Most experts agree that 200 mg of caffeine is a “safe” amount to have each day. 

But if you’re pregnant or trying to get pregnant those same rules don’t apply. The debate around caffeine and pregnancy has been going on for decades. And guidelines change as new research becomes available. Here’s what the research really says about caffeine intake during pregnancy.

Is caffeine harmful during pregnancy?

A lot of research shows that caffeine intake during pregnancy won’t harm you or your baby as long as you’re taking in less than 200 mg of caffeine per day. 

At this cut off, most research shows that drinking caffeine does not increase your risk of miscarriage or premature delivery. There’s also no firm evidence that 200 mg of caffeine per day  leads to birth defects.  

This amount of caffeine intake may even lower your risk of developing gestational diabetes.

But here’s the bad news: When it comes to other health outcomes, research studies are less reassuring. 

At high levels, caffeine intake may lead to low birth weight. And a low birth weight puts babies at risk for low blood sugar, low calcium levels, and a weakened immune system when they’re first born. 

There’s also some evidence that caffeine exposure can affect a child’s brain development. 

Caffeine can also affect you differently during pregnancy. That’s because you can’t break it down as quickly while you’re pregnant. You also might experience more side effects like higher blood pressure and increased anxiety.  

How much caffeine can you drink while pregnant?

It depends who you ask.

The American Pregnancy Association recommends avoiding caffeine altogether during pregnancy. But the American College of Obstetricians and Gynecologists (ACOG) says that up to 200 mg of caffeine per day — about 2 cups of coffee — is likely fine. 

Yet other experts point out that there’s no research proving that 200 mg of caffeine per day is completely safe. And others argue back that the reason there’s no definitive answer is because studies like this can’t be done while people are pregnant. 

One main way you can limit your caffeine intake is to drink decaffeinated beverages. But decaffeinated coffee still contains a little bit of caffeine. So make sure to keep tabs on your intake, even if you’re drinking decaffeinated coffee.  

If you want to avoid caffeine completely, then stick to beverages that you know don’t have any caffeine. And if you’re drinking a lot of caffeine before a pregnancy and need to cut back, make sure you do this slowly. That way you can avoid symptoms of caffeine withdrawal, like:

• Tremors

• Nausea and vomiting

• Constipation

• Joint pain

All this back and forth can give you a splitting headache. So the right answer for you likely depends on your comfort level. 

For some people, the benefits of having 200 mg of caffeine a day outweigh the potential risks. Others aren’t willing to take any risks during pregnancy and would rather avoid caffeine altogether.

How much caffeine is in coffee?

There’s 100 mg to 150 mg of caffeine in an 8 oz cup of coffee. But this can vary depending on how the coffee is brewed as well as the manufacturer. 

Many places — like Starbucks and Dunkin’ — post full nutrition facts on their websites, including caffeine content. For example, a grande (16 oz) size Starbucks light roast coffee contains 360 mg of caffeine. 

Tips for tracking how much caffeine you consume

Hitting that 200 mg limit can happen faster than you expect. Beyond coffee, many other drinks and foods contain caffeine, like:

• Tea

• Sodas

• Energy drinks

• Flavored milks

• Yerba mate

• Chocolate

• Cakes and brownies

You can check nutrition labels for the caffeine content in energy drinks and some prepackaged foods. Usually nutrition labels include caffeine content at the bottom of the label. If there’s no information, you can use the database at the Center for Science in the Public Interest. 

If you go over that 200 mg limit one day, don’t panic. Just try to take in less caffeine the next day. 

Why trust our experts?

Written by:

Jennifer Clements, MD, MSEd, NBHWC

Jennifer Clements, MD, MSEd, NBHWC, is a board-certified physician and health coach who is passionate about achieving optimal health through healthy lifestyles. Clements is a diplomate of the American Board of Obesity Medicine and the American Board of Integrative Medicine.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Reviewed by:

Adriena Beatty D.O., MBA, CPE

Adriena Beatty, DO, MBA, CPE, is an Army veteran and board-certified obstetrician and gynecologist with over 20 years of experience. She is a graduate from Tuskegee University with a degree in chemical engineering and chemistry.

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