Caffeine While Breastfeeding: What Amount Is Safe?

Navigating the world of motherhood brings countless questions, and for many new moms, one of the pressing topics is about the consumption of caffeine while breastfeeding. As you savor your morning coffee, afternoon tea or soft drink, you might wonder how these beverages could affect your nursing journey. This blog explains the specifics about caffeine intake during breastfeeding, providing clarity on safe consumption levels and exploring caffeine-free alternatives.

The relationship between caffeine and breastfeeding

What to know: Most Americans consume caffeinated beverages (64 percent drink them daily, according to the National Sleep Foundation). Caffeine is a natural stimulant that impacts the central nervous system, helping to ward off drowsiness and restore alertness. When consumed, caffeine is quickly absorbed into the bloodstream. A small amount is excreted into breast milk, which may be a concern for breastfeeding mothers who consume high amounts of caffeine.

When a breastfeeding mother consumes caffeine, only a small percentage – typically about one percent of the caffeine – passes into breast milk. 

• The caffeine in breast milk usually peaks about one to two hours after consumption.
• While this amount is low, infants younger than six months old have a harder time breaking down caffeine and therefore may be more impacted.

Every baby is different, so there is no agreed upon safe level of caffeine intake during pregnancy.

• That said, most experts deem it acceptable to consume 200 to 300 milligrams per day of caffeine while breastfeeding.
• For example, the American College of Obstetrics and Gynecology says 200 milligrams of caffeine a day most likely will not affect your baby.
• The Centers for Disease Control and Prevention (CDC) says about 300 milligrams or less of caffeine per day usually doesn’t adversely affect breastfeeding babies.

While many people associate caffeine with coffee, it’s also prominent in tea, energy drinks and soft drinks.

Here are some foods and drinks with their associated caffeine content:

• Energy drink (12 oz.) - 102-122 mg
• Coffee (8 oz.) - 96 mg
• Espresso (1 oz.) - 64 mg
• Black tea (8 oz.) - 47 mg
• Diet cola (12 oz.) - 43 mg
• Cola (12 oz.) - 34 mg
• Green tea (8 oz.) - 28 mg
• Dark chocolate (1 oz.) - 12 mg

What it means: Consuming 200 to 300 mg of caffeine equals about two to three cups of coffee. Spread throughout the day, this amount is unlikely to impact your infant. However, caffeine intake can easily add up from other sources listed above. For example, drinking 32 oz. of cola contains almost 100 mg of caffeine, which when combined with coffee, could increase your daily intake of caffeine to high levels.

What is the impact of caffeine on an infant?

At a glance: Caffeine passed through breast milk can affect infants by causing irritability, jitteriness and sleep disturbances. Infants metabolize caffeine slowly, so high amounts can make them fussy or impact their sleep.

Caffeine intake during pregnancy can have negative impacts when consumed in high levels.

• As infants grow, their ability to process caffeine improves and the effects are reduced.

Irritability can lead to increased fussiness and crying. 

• This is because their developing nervous systems are sensitive to stimulants.

Sleep disturbances may be more common due to altered sleeping patterns.

• Infants may have difficulty falling asleep or staying asleep, resulting in shorter and more fragmented sleep cycles.

Jitteriness or restlessness can occur when exposed to a stimulant.

• This can manifest as increased movement and difficulty settling down.

Colic-like symptoms, including periods of crying and discomfort, may be more common.

• These episodes can last for several hours and may be accompanied by noticeable discomfort, such as clenching fists, arching the back or pulling the legs toward the belly. 

Feeding difficulties may also occur due to irritability and restlessness.

• These challenges can cause your baby to have trouble latching or staying focused on nursing.

The takeaway: If you typically consume five or more cups of coffee a day, you should consider limiting caffeine while breastfeeding. You may also find it helpful to wait an hour or two to nurse after consuming coffee. Newborns and preterm babies can be more sensitive to caffeine, so it’s helpful to consume less caffeine in the first few days or weeks after delivery.

What to drink instead

The bottom line: Giving up caffeine while breastfeeding may seem like a daunting task, but there are several alternative options to try instead. The good news is that specialists agree that small amounts of caffeine are likely harmless. While there are many alternatives to reduce caffeine intake listed below, rest assured that most experts deem it acceptable to consume 200 to 300 milligrams per day of caffeine while breastfeeding. 

Drinking water is the best option when attempting to limit caffeine, as it helps maintain adequate milk production and supports overall hydration. Aside from water, other options include:

• Decaf coffee provides the taste of coffee with minimal caffeine.
• Herbal tea, such as chamomile, is free of caffeine.
• Fenugreek tea, which is naturally caffeine free, is also believed to help increase milk supply, although studies are limited and inconclusive.
• Alternative lattes, including those made with turmeric or beetroot, can be flavorful caffeine-free substitutes.
• Coffee alternatives, such as chicory root coffee or mushroom coffee, have a similar taste without the caffeine.
• Hot chocolate has minimal caffeine and provides a similar warmth of coffee or tea.
• Smoothies, which include a combination of fruits and vegetables, can also give you an energy boost without caffeine.

More reading: In addition to caffeine, there are certain foods and drinks you should consume with caution as too much can cause problems or have a negative effect on your baby.

Next steps: If you’re breastfeeding and have any concerns about your caffeine intake, consult with your OBGYN or call a lactation consultant at 405-949-3254 to discuss alternative strategies you can implement to keep your infant safe.