Caffeine for Fertility, Conception, and Pregnancy: How Much is Too Much?
Kristy Wiseman - APD
When you're trying to conceive or are already pregnant, every choice you make can feel monumental. Diet, exercise, and even sleep habits come under scrutiny, and one question I often get asked is: What about caffeine?
This beloved stimulant, found mainly in coffee beans, tea (including black, green, matcha, oolong and white teas), chocolate or cocoa products, soft drinks like cola, and various energy drinks, is a daily ritual for many, including me. But how does it affect your chances of getting pregnant and your pregnancy itself?
Let’s dive into the relationship between caffeine and fertility, conception, and pregnancy, and understand why we recommend limiting your intake to less than 200 mg per day.
Caffeine and Fertility: What You Need to Know
Current research on caffeine consumption and fertility is variable, but some studies suggest that increased caffeine intake may impact your ability to conceive. For instance, one study showed that women who consumed less than one cup of coffee per day were twice as likely to become pregnant each month compared to moderate coffee drinkers. Additionally, the risk of delayed conception increased with higher caffeine intakes. Research has also linked high caffeine intakes (over 300 mg daily) with an increased risk of miscarriage.
So why is this? The exact mechanism of how caffeine affects fertility is not currently known, but it’s believed that caffeine interferes with reproductive hormones, particularly oestrogen, which then affects ovulation and corpus luteum functioning. Limiting your intake to less than 200-300 mg per day, as recommended by the World Health Organisation, is a good idea when trying to conceive.
Remember that sperm health is also vital for conception, so men are not off the hook either. Although the research around sperm health and caffeine is less conclusive, some studies suggest that excessive caffeine intake may negatively impact sperm count, motility, and DNA. So moderation is key for everyone involved in the conception process.
Caffeine During Pregnancy: Why Less is More
Caffeine passes across the placenta to the developing foetus and can also enter the mother’s breast milk, exposing babies to the stimulatory effects of caffeine both during pregnancy and after birth. Babies are unable to metabolise caffeine efficiently, which can increase the risk of low birth weight and preterm birth.
As such, current guidelines recommend that pregnant and breastfeeding women limit their caffeine intake to less than 200 mg per day, which equates to about two cups of coffee or four cups of tea. Additionally, energy drinks are not recommended for pregnant and breastfeeding women due to their high caffeine intake and other potentially harmful ingredients.
How to Limit Your Intake
Keeping caffeine to under 200 mg per day is the recommendation for both conception and during pregnancy. Here’s what that looks like:
Espresso Coffee: One shot of espresso (around 30 mL) has about 90 - 120 mg of caffeine, regardless of whether it’s in a long black, latte, or cappuccino.
Instant Coffee: One teaspoon of instant coffee has about 60 mg caffeine.
Coffee Pods: Each coffee pod contains around 60 mg caffeine.
Black Tea: Typically has about 50 mg of caffeine per cup.
Green Tea: Usually contains about 30 mg caffeine per cup.
Dark Chocolate: About 50 g of dark chocolate contains about 30 - 40 mg of caffeine (milk chocolate has less).
Cola Soft Drinks: A 375 mL can usually contains around 40 mg of caffeine.
Energy Drinks: Can vary widely but often contain 80 mg of caffeine per 250 mL can.
What Are Some Alternatives?
If you find it hard to reduce your caffeine intake, consider switching to alternatives like:
Herbal Teas: Most are caffeine-free and come in various flavours.
Decaffeinated Coffee and Tea: These provide the comfort of a hot drink without the caffeine hit.
Water: Staying hydrated is key for a healthy conception and pregnancy. If plain water isn’t your thing, try adding fruit slices or herbs for a subtle flavour, or switch to sparkling mineral water if you want some fizz.
Remember: Balance is Key
While it’s not necessary to eliminate caffeine entirely when trying to conceive or during pregnancy, moderation is crucial. By limiting your intake to less than 200 mg per day, you can enjoy your favourite drinks without compromising your fertility or your baby's health. This small change can help ensure that you’re doing your best to support a healthy conception and pregnancy journey.
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References:
https://www.sl.nsw.gov.au/drug-info/drugs/z-drugs/caffeine
https://iris.who.int/bitstream/handle/10665/250796/9789241549912-eng.pdf?sequence=1
https://pubmed.ncbi.nlm.nih.gov/26026343/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7298863/
https://pubmed.ncbi.nlm.nih.gov/22237060/
Disclaimer: This article is for informative and educational purposes only and is no way intended to replace individualised nutritional or medical advice. The above shows the average amount of caffeine in common foods and drinks and should be used as a guide only.