Caffeine during pregnancy and breastfeeding

Caffeine is a chemical that can be found in the leaves, nuts and berries of certain plants. Caffeine works as a mild stimulant. This means that it speeds up the brain and activates the nervous system.

Caffeine can be found in a range of foods and drinks. While some naturally contain caffeine, it is often added to others.

It is commonly found in:

• coffee
• tea
• chocolate
• cola drinks
• energy drinks

How is caffeine regulated?

Some caffeine products are not considered safe for consumption and have been banned in Australia and New Zealand. These products usually come in the form of powders and syrups that are usually marketed as sports supplements.

The Food Standards Code in Australia requires the clear labelling of products. This helps to advise people of products that are not suitable for young children and people who are pregnant or breastfeeding. Products containing caffeine must list 'caffeine' as an ingredient on its label. Foods containing guarana must also be labelled as containing caffeine.

The Food Standards Code limits the amount of caffeine that can be added to cola-type soft drinks and energy drinks. It also prohibits the sale or supply of foods that contain caffeine above a certain percentage.

Some prescription and over-the-counter medicines contain caffeine, including medicines for coughs and colds, headaches and some slimming medicines.

It's best to speak to your doctor or pharmacist before taking any medicine or supplements while pregnant or breastfeeding.

The maximum amount of caffeine recommended during pregnancy and breastfeeding is 200mg per day (in total).

This amount is contained in:

• 1 – 2 cups of espresso coffee
• 2 – 3 cups of instant coffee
• 3 – 5 cups of tea, hot chocolate or cola drinks

It is always best to check product labels for exact caffeine amounts.

Caffeine chart

Caffeine can enter your placenta and breast milk, reaching your baby both during pregnancy and after birth. Excessive caffeine can also affect your fertility.

Too much caffeine during pregnancy may increase your risk of complications including miscarriage, stillbirth and low birth weight.

Some people find they become more sensitive to caffeine during pregnancy, reporting that even small amounts make them feel jittery and anxious.

Caffeine can also affect your sleep, causing insomnia. It can also make morning sickness worse. Another side effect is more frequent urination (needing to wee more often) and bladder irritation.

If your baby is exposed to caffeine through your breast milk, they will also be exposed to the stimulatory effects of caffeine. This can lead to wakefulness and irritability.

Some people find that it's easier to cut back or stop consuming coffee or tea completely during pregnancy, as they are more sensitive to the smell.

If you're used to having a few cups of coffee or tea each day, you may have withdrawal symptoms when you stop. This can include headaches, irritability, tiredness and feeling 'on-edge'. Keep in mind, these symptoms are temporary. They may last up to one week, and then go away.

If you are used to the routine of having a hot or cold drink, you might consider replacing your cup of coffee or tea with:

• plain water with lemon or lime pieces — but be mindful that acid can affect tooth enamel and lead to decay, so rinse you mouth with plain water after drinking acidic fluids
• herbal teas — make sure the teas are caffeine free
• plain fruit juice or fruit juice diluted with water or soda water so it's not so sweet
• a glass of milk

If you're struggling to cut back the amount of caffeine in your diet, speak to your GP or maternity care provider for advice and support.

Talk to your doctor or midwife if you have questions about caffeine during pregnancy and breastfeeding.

• To talk to a qualified breastfeeding counsellor, call the Breastfeeding Helpline — 1800 686 268 (24/7)
• For more information on cutting down your coffee consumption, visit the ReachOut website.