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Caffeine during pregnancy - should expectant mothers drink coffee? 

The decision to consume coffee during pregnancy is personal and often causes much debate. Coffee is such a popular beverage that it's hard to give it up, but we also don't want to risk the baby's health or create unnecessary risks. Hence, questions about whether coffee can be consumed during pregnancy, in what amounts, and how to calculate the caffeine content in the coffee being consumed, are some of the first concerns that expectant mothers have. It is important to consult a doctor when making decisions about drinking coffee during pregnancy, as many factors need to be considered - especially since the caffeine content is not the same in every coffee beverage, which often causes confusion among expectant mothers.

In this article, we will help you understand this topic better and determine how much caffeine is in coffee, what affects this amount, and what caffeine actually is and why it matters during pregnancy. Read on to find out more.

 

What is caffeine?

Caffeine is a naturally occurring chemical compound from the alkaloid group. It is a common stimulant that affects the nervous system. It is a psychoactive compound that influences the brain, stimulating it and increasing alertness.

Caffeine is found in various plants, including mainly coffee beans, tea leaves, cocoa beans, and kola nuts. Caffeine has the ability to block adenosine receptors in the brain, leading to increased levels of neurotransmitters such as dopamine and norepinephrine. This can result in increased alertness, improved concentration, reduced feelings of fatigue, and increased physical and mental activity.

Caffeine also has a diuretic effect, meaning it can increase urine production and accelerate its excretion. It also affects metabolism, increasing the rate of metabolism and using fat as an energy source. However, it is important to remember that caffeine has different effects on different people, and excessive consumption can also affect sleep, concentration, and cause symptoms such as anxiety, irregular heartbeat, or digestive issues. Therefore, individual tolerance and reaction to caffeine can vary among people. It is important to consume it in reasonable amounts and adjust intake according to personal needs and tolerance.

 

How do we know what caffeine is and that it is in coffee?

Caffeine was discovered and identified in the 19th century, but the first mentions of the stimulating properties of coffee appeared in ancient times.

The formal discovery of caffeine is attributed to the German chemist Friedrich Ferdinand Runge, who in 1819 tried to isolate pure caffeine from coffee beans. Runge studied the chemical properties of coffee at the request of Johann Wolfgang von Goethe (yes, the same Goethe - the poet from the turn of the 18th and 19th centuries, one of the most prominent representatives of German literature and a coffee lover). The compound obtained from the research was named "coffee acid" (Kaffeesäure), and the name "caffeine" appeared only in 1820 - used by the French chemist Pierre-Jean Robiquet, who conducted further research on the substance discovered by Runge.

 

 

After the discovery of caffeine, subsequent scientific research focused on identifying its properties and effects on the human body. In the 1820s, researchers continued analyses to identify and describe the chemical structure of caffeine. In 1842, Hermann Emil Fischer, a German chemist, discovered the correct chemical structure of caffeine, and in subsequent years, scientists studied the pharmacological effects of caffeine on the body. Its effect as a stimulant of the nervous system, enhancing alertness and increasing physical endurance, was identified. Mechanisms of caffeine action at the biochemical level were also explored. In the 1960s and 1970s, research focused on studying caffeine metabolism in the body. It was discovered that liver enzymes, mainly cytochrome P450 1A2, are responsible for caffeine metabolism. Studies also showed that caffeine metabolism can vary among individuals, leading to differences in tolerance and reaction to its intake. In later years, epidemiological studies were conducted to assess the impact of caffeine on various aspects of human health, such as the risk of cardiovascular diseases, diabetes, Parkinson's disease, as well as its effects on sleep and cognitive abilities.

Research on caffeine continues to this day. Scientists are still exploring its effects on the human body, including heart health, the nervous system, its impact on sleep, energy levels and physical performance, interactions with other substances, and potential benefits and risks associated with its consumption.

Why is caffeine not recommended during pregnancy? How does caffeine affect the health of the mother and baby?

Although caffeine has many potential benefits, there are concerns that it may be harmful when consumed during pregnancy because it can affect both the mother's and the baby's bodies.

Caffeine crosses the placenta and can alter the fetal heart rate, and it may be more difficult for the baby's body to metabolize. Some studies suggest that excessive caffeine intake during pregnancy may increase the risk of miscarriage, premature birth, and low birth weight. Therefore, organizations such as the American College of Obstetricians and Gynecologists (ACOG) and the European Society of Gynecology (FIGO) recommend limiting caffeine intake during pregnancy (1, 2, 3, 4, 5, 6, 7, 8, 9). 

 

 

Caffeine and pregnancy:

• Consuming excessive amounts of caffeine during pregnancy may be associated with the risk of adverse effects on the fetus. Too much caffeine can be associated with a higher risk of miscarriage, premature birth, low birth weight, and affecting the development of the fetal nervous system. Potential other negative side effects of caffeine on pregnant women include high blood pressure, rapid heartbeat, increased anxiety, dizziness, and stomach pain.

 

• Pregnant women metabolize caffeine much more slowly - eliminating caffeine from the body can take 1.5 to 3.5 times longer.

 

• It is recommended to limit caffeine intake during pregnancy. Many health organizations, such as the American College of Obstetricians and Gynecologists (ACOG), recommend consuming less than 200 mg of caffeine per day, although some studies suggest that even low caffeine intake may result in low birth weight. For example, one study found that low intake of 50-149 mg per day during pregnancy was associated with a 13% higher risk of low birth weight. However, further research is needed. The risk of miscarriage, low birth weight, and other adverse effects associated with higher caffeine intake during pregnancy remains largely unclear.

 

• It is important to consult with a doctor to get individual recommendations regarding caffeine intake during pregnancy, considering the future mother's health and other factors.

 

Caffeine and breastfeeding:

• Caffeine passes into breast milk and can be a stimulating factor for the infant. About 1% of the total amount of consumed caffeine passes into breast milk. One study conducted on 15 breastfeeding women found that those who drank beverages containing 36-335 mg of caffeine detected 0.06-1.5% of the dose taken by the mother in their milk - although this amount may seem small, infants cannot digest caffeine as quickly as adults. In a healthy adult, caffeine stays in the body for three to seven hours. However, infants can store it for 65-130 hours because their liver and kidneys are not fully developed (10, 11, 12, 13, 14).

 

• Moderate caffeine intake is recommended for breastfeeding women. The American Academy of Pediatrics (AAP) states that consuming less than 300 mg of caffeine per day by breastfeeding women is generally safe for infants (15, 16, 17). 

 

• Some infants may be more sensitive to caffeine, so it is important to observe the child's reaction and adjust caffeine intake according to individual needs.

 

• It should be remembered that the effect of caffeine on pregnancy, the baby, and breastfeeding may vary depending on individual factors such as body tolerance or other existing health conditions. In the case of pregnancy and breastfeeding, it is always worth consulting a doctor who can provide individual recommendations and information regarding caffeine intake.

 

 

How much caffeine is in a cup of coffee and where does the caffeine in coffee come from?

Caffeine is naturally present in coffee beans - when coffee beans ripen on the plant, caffeine helps deter insects and pests, thus protecting the seeds from destruction.

Then, during the brewing process, caffeine is released from the beans and passes into the beverage - the longer the brewing process, the more caffeine is extracted from the coffee beans into the brew. The caffeine content in coffee varies depending on many factors, but it is mainly dictated by the type of coffee used and the brewing method. Robusta contains almost twice as much caffeine as Arabica, so if you are pregnant, choose coffee beans such as Brazilian Roast or Midday Chill, which are 100% Arabica.

 

 

Similarly, the brewing method can affect the amount of caffeine in your cup. It largely depends simply on the length of the brewing process. Caffeine is a water-soluble substance, which means that brewing methods with a longer brewing time result in the coffee being rich in caffeine. Why? Because ground coffee has more time to release into the water. For example, espresso, which is quickly brewed, usually contains less caffeine compared to drip coffee, which has a longer brewing time. An average cup of drip coffee contains about 100-140 mg of caffeine. Another key factor is the coffee-to-water ratio: the caffeine content in the cup simply depends on the proportions of coffee to water used and thus the concentration of the brew.

 

 

What it comes down to is that the caffeine content of coffee varies widely and can vary greatly depending on the coffee we choose and the size of our cup. For example, a tiny cup of coffee brewed at home can provide 60 mg of caffeine, while a large serving of coffee from popular chain stores as large as 475 ml can contain more than 300 mg of caffeine. Averaging out, depending on the size of the cup, the type of coffee and the brewing method, one serving of coffee contains between 50 and over 400 mg of caffeine. With the information above in mind, as a general rule of thumb (for averaging) one could assume that an average 240 ml cup of coffee contains about 100 mg of caffeine. However, for pregnant or nursing women, it is worth being more accurate. 

 

How much caffeine can you consume during pregnancy?

Many sources suggest that 400 mg of caffeine per day (equivalent to about 4 cups, i.e., 945 ml of coffee) is a safe amount for most of the population. However, for pregnant women, this amount is halved. It is not recommended to exceed 200 mg of caffeine per day during pregnancy, keeping in mind that there are many other sources of caffeine besides coffee. These include tea, soft drinks, energy drinks, cocoa, chocolate, and some medications. This means that if there are any other sources of caffeine in our diet besides coffee, we should calculate their total.

 

 

How to calculate the caffeine content in your cup of cCoffee?

Drip coffee

One cup of drip coffee with a volume of about 240 ml contains about 70-140 mg of caffeine, averaging about 95 mg. So, if you drink coffee from a travel mug with a volume of 450-500 ml, you will consume about 190 mg of caffeine.

 

Espresso

One serving of espresso is usually about 30-50 ml, and this amount contains about 63 mg of caffeine. Thus, a double serving of espresso (known as doppio) contains about 125 mg of caffeine.

 

Espresso-based drinks - latte, cappuccino, macchiato, and americano

Many popular coffee drinks are made with espresso mixed with various types and amounts of milk. Since milk itself does not contain any additional caffeine, these drinks contain the same amount of caffeine as regular espresso. Therefore, the final drink has as much caffeine as the amount of espresso used to create it. Typically, a single (small) coffee contains an average of about 63 mg of caffeine, and a double (large) - about 125 mg.

 

Decaffeinated coffee

Although the name may be somewhat misleading, decaffeinated coffee is not completely caffeine-free - it contains trace amounts of caffeine. Decaffeinated coffee can contain from 0 to 7 mg of caffeine per cup, depending on the type of coffee, the method of removing caffeine, and the size of the cup, which is still significantly less than in other coffees (18, 19, 20).

 

Decaf - are decaffeinated coffees safe during pregnancy?

Decaffeinated coffee is coffee that has been specially processed to remove as much as 97% of caffeine. This means that decaffeinated coffee contains only a small, almost trace amount of caffeine - averaging about 2.5 mg in an average-sized cup (i.e., 240 ml). For this reason, it is a safer option during pregnancy, and thus many expectant mothers prefer to choose decaffeinated coffee rather than constantly calculating the amount of caffeine consumed throughout the day.

Nowadays, decaffeinated coffees are truly a valuable alternative - thanks to modern technologies, it is possible to remove caffeine while maintaining the taste and qualities of coffee. For example, After Hours, our decaffeinated Arabica, is coffee from Mexico, where caffeine was removed during indirect decaffeination, using pure water from Pico de Orizaba - Mexico's highest mountain.

 

 

 

Summary - coffee and caffeine during pregnancy

Caffeine is a stimulant found in various plants, including coffee, cocoa, and guarana, which can positively affect our health. However, caffeine is broken down more slowly during pregnancy and can cross the placenta, entering the growing baby's bloodstream. Although the exact mechanisms are not yet known, some studies have linked high caffeine intake during pregnancy with low birth weight, growth restriction, etc. Considering the current state of knowledge, the American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women consume no more than 200 mg of caffeine from all sources per day. One cup (240 ml) of brewed black coffee contains an average of about 100 mg of caffeine, hence most guidelines recommend limiting regular coffee consumption to a maximum of 2 cups per day.