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Caffeine during pregnancy and breastfeeding

Key facts

  • Caffeine is a chemical found in the leaves, nuts or berries of certain plants.
  • It is commonly found in coffee, tea, chocolate and some energy drinks.
  • If you are pregnant or breastfeeding, it's considered safe to consume 200mg or less of caffeine daily.
  • Having too much caffeine during pregnancy may increase the risk of pregnancy complications.

    • What is caffeine?

    Caffeine (Opens in new tab) 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 (Opens in new tab).

    What foods and drinks contain caffeine?

    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.

    What medicines contain caffeine?

    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.

    How much caffeine is safe during pregnancy and 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

    Check how much caffeine can be found in certain products.
    Product Amount Notes
    Instant coffee 80 mg per 250 mL cup The amount of caffeine depends on how much you put in the cup.
    Fresh coffee (espresso) 145 mg per 50 mL cup The amount of caffeine depends on:
    • the type of beans ('Robusta' contains more caffeine than 'Arabica')
    • the way the coffee is made
    • the strength of the brew
    Decaffeinated coffee 2 – 4 mg per cup The amount of caffeine is usually marked on the packet.
    Tea 10 – 50 mg per cup Caffeine content depends on how strong the brew is.
    Energy drinks and caffeinated beverages 80 mg per 250 mL can Energy drinks often contain a lot of sugar too.
    Cola drinks 35 mg per 375ml can Cola drinks often contain a lot of sugar too.
    Chocolate 20 mg per 100g bar The amount of caffeine depends on the strength of the chocolate and the other chemicals in the product.
    Some prescription and over-the-counter medicines 20 – 100 mg per dose Some medicines (cough, headache and slimming products) contain caffeine.

    What are the risks of having too much caffeine during pregnancy or breastfeeding?

    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 (Opens in new tab). 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.

    What are some alternatives to caffeine?

    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 (Opens in new tab), irritability (Opens in new tab), 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.

    Resources and support

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

    Speak to a maternal child health nurse

    Call Pregnancy, Birth and Baby to speak to a maternal child health nurse on 1800 882 436 (Opens in new tab) or video call. Available 7am to midnight (AET), 7 days a week.

    Last reviewed: July 2024

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