Coffee in pregnancy – this much is allowed

The morning caffeine kick gives us strength and stamina for the day. Pregnant women often don't want to do without it either. But how much caffeine is allowed during pregnancy? We want to answer this question in this blog post.

Pregnancy changes life at a stroke, everyday life, lifestyle and especially nutrition play an important role in pregnancy for the mother and the expectant child. Alcohol and cigarettes should definitely be avoided during pregnancy. But what about coffee and caffeine for pregnant women and women who are breastfeeding? We would like to explain this in this overview.

What is caffeine?

A chemical compound that occurs naturally in plant parts such as coffee and cocoa beans, tea leaves, guarana berries and kola nuts – this is caffeine. Humans have been consuming caffeine for several centuries. It is now added to various foods: including baked goods, ice cream, candy, and cola drinks. Caffeine stimulates the central nervous system, increases alertness. Its effect caffeine develops already 15 to 30 minutes after consumption. The effect can last for several hours, depending on age, weight and personal sensitivity, among other things.

Small amounts harmless

According to current findings, the consumption of up to 200 mg of caffeine per day is safe both during pregnancy and while breastfeeding. And this from all food sources, writes the German Nutrition Society (DGE). This corresponds to about 3 mg per kilogram of body weight. Purely in terms of coffee, this corresponds to about two to three cups of filter coffee per day. Caffeine is also found in many other foods, such as tea, soft drinks and chocolate. If you don't want to give up coffee during pregnancy, you can avoid these products and, of course, switch to decaffeinated coffee.

There are considerable differences in decaffeinated coffees. In chemical processes, the coffee is decaffeinated with the solvent ethyl acetate or dichloromethane – the latter is suspected of causing cancer. And not much of the taste remains. Our Decaf on the other hand, is decaffeinated naturally and without chemical additives - using the so-called CO2 or the Swiss Water process. In the latter, the decaffeination process is carried out solely by adding water. These methods ensure complex flavor profiles in the cup, the coffee tasting of notes of honey and cocoa.

Coffee can have a negative effect during pregnancy, but the study situation is not yet clear. Consequences may include lower birth weight or premature birth. This is what most studies point to. This may be less relevant for babies born mature, but for premature babies, every single gram counts. Basically, the German Federal Institute for Risk Assessment advises children, pregnant women, nursing mothers and caffeine-sensitive persons not to consume energy drinks.

This much caffeine is tolerable

But what actually applies to other adults? "For a healthy adult, an intake of 200 mg as a single dose (about two cups of coffee) and 400 mg distributed over the day (about four cups of coffee) is considered safe," writes the German government based on a study by the European Food Safety Authority (EFSA). As a rule of thumb, it states that about 5.7 mg of caffeine per kilogram of body weight distributed over the day is safe.

In a single dose, it should not be more than three mg per kilogram. Minors should also generally not consume more than three mg of caffeine per kilogram of body weight throughout the day, according to the source. "For pregnant or breastfeeding women, half the adult level is considered safe for the health of the fetus or breastfed child, respectively," it says.

This is how much caffeine is in it

The average values of commodity coffee and other products are as follows:

One cup of filter coffee (200 ml): 90 mg.
One espresso (60 ml): 80 mg
One can of energy drink (250 ml): 80 mg
One cup of black tea (220 ml): 50 mg
One can of cola (355 ml): 40 mg
Half a bar of dark chocolate (50g): 25 mg
Half a bar of milk chocolate (50g): 10 mg

Source: European Food Safety Authority

Caffeine content can vary greatly

Watch out, the caffeine content of a coffee can vary greatly! James Hoffmann, Coffee Influencer and author of the Coffee Atlas has tested the caffeine content of a double espresso in a video in commercial coffee chains and from specialty roasters. The results show that the caffeine content of a double espresso varies greatly from chain to chain, ranging from 85 to 175 mg. In specialty roasters, on the other hand, it did not differ as much. It was between 110 and 135 mg.

More caffeine in Dark Roasts

Is there less caffeine in dark roasted coffees? This is a well-known judgment, the duration of roasting is supposed to minimize the caffeine content. But is it true? One thing is certain: The caffeine content can also vary greatly depending on the degree of roasting (light, medium, dark). James Hoffmann tested this in another video. The result is astonishing – the caffeine content was highest in the Dark Roast: 72 mg/dl. This is followed by the Medium Roast (67mg/ dl) and the Light Roast (62mg/ dl).

What applies after pregnancy?

The following also applies to nursing mothers: Caffeine should only be enjoyed in moderation. This is because caffeine passes into the mother's milk. A baby needs more than three days to break down the caffeine again. The basic rule is: restlessness, abdominal pain and flatulence can be the consequences. The limit of 200 mg daily also applies to nursing mothers, writes the German Nutrition Society (DGE). A good option is decaffeinated coffee, for example our delicious Decaf decaffeinated with the Swiss Water process.

Alternatively, we recommend relying exclusively on high-quality Arabica specialties with less caffeine content and negative acids than commercial Robusta coffee. All of our coffees are 100 percent Arabica, gently hand-roasted and particularly well tolerated. Instead of drinking coffee alternatives like lupine coffee, soluble grain coffee, or even mushroom coffee (yes, it exists!), we recommend our Decaf.

Gently roasted by hand

Decaf

written by

Christopher Braemer

Christopher is a trained journalist and works in marketing at Röststätte Berlin. The Röststätte newsletter and the content area are close to his heart. For the blog he writes about coffee from all over the world, but also about business, politics or sustainability. If you have any questions or suggestions, feel free to drop him a line.

Photos: Laura Droße, Constantin Gerlach

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