How much caffeine should you consume?
Ah, caffeine. One of pregnant and postpartum women's greatest allies. A controversial substance for sure, especially during pregnancy, but once the fatigue hits (as it inevitably does) coffee is something we all sooner or later turn to. For most women, whether they actually like coffee or not, coffee consumption is a reality. So let's not pretend it's not there, shall we?
I know from experience that you may get a lot of dirty looks from strangers if you're sipping on a cup of joe while visibly pregnant. These people often mean well, but I like to think that most mothers have their babies' best interest at heart and could do without the judgement, thank you very much.
But what do studies say? Well, first and foremost let's just make it clear and get it out of the way that studies about consumption of any kind of substance during pregnancy and breastfeeding is very limited. Thankfully, it's considered unethical to test women as they grow or nurse a human being.
But the studies that have been conducted indicate that it is, in fact, safe to consume coffee while pregnant or breastfeeding, in moderation. The "in moderation" part is very important.
The recommended daily limit varies from country to country, but let's be conservative (for once) and go with the American College of Obstetricians and Gynecologists study, which recommends no more than 200mg/day (300mg/day being the more non-conservative limit estimated by the WHO).
What does that look like in practice? About one 236 ml cup of coffee per day. I know, it's not much, but it's something. Bear in mind, however, that caffeine hides in many places other than coffee, some of which you may not be aware of. There's caffeine in coffee and energy drinks, yeah sure, but did you know that it also hides in:
Decaf coffee (~8mg per 250ml)
Dark chocolate (~5-35mg per 28g)
Black tea (~60mg per 236ml)
Caffeinated soda (think Coke or Guaraná for fellow Brazilians, ~40-80mg per can)
Headache medicine (~65-130mg per pill, but ALWAYS consult your healthcare practitioner before taking any medicine during pregnancy and while breastfeeding)
Energy drinks (~75-85mg per 240g serving)
It's important to keep this in mind, since the 200mg/day limit is for caffeine overall, no matter how you've consumed it. Did you sip you on 250ml cup of coffee this morning? Then you may want to skip the dark chocolate for dessert.
Caffeine is not for everyone, pregnant or not. It is a chemically addictive substance, and hard to quit. I love the taste of coffee. I like mine black, no milk or sugar, and will even have it decaf if it's towards the end of the day. Many people are disgusted by the thought of black decaf coffee, and that's ok.
The important thing is to know yourself and, if you're breastfeeding, know your baby too. Does that second cup of coffee leave you feeling jittery? Then you may want to tone it down. Does having coffee in the afternoon lead to your baby sleeping horribly at night? Then you may want to switch that afternoon coffee for a decaf, and limit the "real stuff" to the mornings.
There are also some alternatives to coffee which you may want to consider, such as:
Green tea
Matcha
Swiss water decaf
Turmeric (golden milk) latte
These are good alternatives because they're less likely to give you a high (which you may miss) followed by that horrible energy crash (which I'm sure you could do without). Give them a try - I’d love to hear how they’ve worked for you.