As an exhausted parent of a little one, there’s probably nothing you’d like more than a pick-me-up from your favorite caffeinated beverage. If you are a breastfeeding parent, though, you may be unsure if caffeine is safe to consume. Will it make your baby fussy or jittery? Will it interfere with their sleep?
Thankfully, it’s usually OK to drink coffee while breastfeeding, or even enjoy a caffeinated soda or energy drink. “It is generally considered safe for most mothers to consume caffeine in moderation while breastfeeding,” assures Dr. Karen M. Federici, family physician, lactation consultant and fellow of the Academy of Breastfeeding Medicine.
Wondering about the ins and outs of caffeine consumption while nursing? Here’s what the experts have to say about some of the variables from drink to drink and kid to kid.
Can you drink caffeine while breastfeeding?
As Federici points out, “moderation” is the key word here: If you decide to drink caffeinated beverages, you should do so carefully, keeping a few basic guidelines in mind:
- Consume no more than about 300 milligrams (mg) of caffeine a day, per the Centers for Disease Control and Prevention (CDC) recommendation for breastfeeding parents.
- This amounts to about 2-3 cups of coffee.
- When it comes to soda or energy drinks, it’s important to read labels, as caffeine content can vary.
Of course, these are only guidelines. Just as all adults react to caffeine differently, babies do as well, and some babies are more sensitive to caffeine in breast milk than others, explains Krystyn Parks, a pediatric dietitian and lactation consultant.
“Some will be more sensitive, and the parent may have to limit more, whereas some may be less sensitive,” Parks explains. “As a rule of thumb, the younger the baby is, the more concerned the parent should be about caffeine intake.”
How much caffeine can you have while breastfeeding?
The CDC lists 300 mg as the upper limit of how much caffeine a breastfeeding parent can consume safely. But other studies have found that up to 500 mg of caffeine did not have negative effects on babies.
That said, excessive amounts of caffeine — the equivalent of about 10 cups of coffee a day — can cause negative side effects in babies, according to the CDC. In other words, there is such a thing as too much caffeine for breastfeeding babies.
“Caffeine is a stimulant and being exposed to too much caffeine can cause babies to be jittery, hyperalert, have high heart rates and not sleep well,” explains Dr. Jessica Madden, pediatrician, neonatologist, lactation consultant, and medical director at Aeroflow Breastpumps.
How long does caffeine stay in breast milk?
Caffeine does affect breast milk, peaking in the milk about one hour after you consume it. Still, only a small percentage of the caffeine you consume is actually transferred to your baby.
“It’s estimated that babies’ levels of caffeine are about 1% of the caffeine levels in their mother’s bloodstream at the time of breastfeeding,” says Madden, but she also points out that this can vary considerably from one baby to another.
Does caffeine in breast milk keep baby awake?
One of the main concerns parents have when it comes to caffeine while breastfeeding is whether it will keep their baby awake. Babies tend to sleep fitfully as it is: the last thing you want is to interfere with their sleep more.
Most babies don’t experience sleep disruption if their breastfeeding parent consumes moderate amounts of caffeine, says Federici, but some seem to be more sensitive than others. For this reason, it’s a good idea to pay close attention to how your caffeine intake might be affecting your child. “I advise mothers to monitor their infant for difficulty sleeping or jitteriness after consuming caffeine,” she recommends, “and if these side effects occur, then she should avoid caffeine until her infant is older.”
Some parents find that caffeine sensitivity varies considerably, even among their own children. This was the case for Jess Holmes, a blogger and mom of three from Gilbert, Arizona. “I breastfed all three of my boys for different lengths, and caffeine affected each one differently,” she shares.
Holmes’ oldest breastfed baby seemed completely unbothered by her caffeinated soda consumption. Her second child was fine, as long as she didn’t consume caffeine (in the form of an energy drink) too late in the day. But her third was quite sensitive. “Outside of soda, any drop of caffeine from energy drinks or coffee would keep him wired all day,” she says, “and I’d have to fight him with sleeping.”
How do different types of caffeinated drinks compare?
If you are following the “300 mg of caffeine a day” guidelines during breastfeeding, keep in mind that the caffeine content in different beverages varies considerably. Drinking two to three cups of coffee a day might keep you within those limits, but drinking two to three energy drinks could put you over the limit.
The caffeine content in the most popular caffeinated beverages is as follows:
- Coffee: 1 cup (8 oz) contains about 95 mg of caffeine, and decaffeinated coffee contains 4 mg.
- Tea: 1 cup (8 oz) of black tea contains about 47 mg of caffeine, but green tea contains about 28 mg and decaffeinated tea contains 2 mg.
- Soda: A 12 oz can of caffeine soda contains between 40-55 mg of caffeine, depending on the type of soda.
- Energy drinks: A 16 oz energy drink contains about 170 mg of caffeine; a 2 oz “energy shot” may contain as much as 200 mg of caffeine.
When it comes to packaged beverages such as bottled coffee or tea, soda, or energy drinks, it’s important to read the product label to understand the caffeine content, as there may be considerable variation from one brand or one beverage type to another.
Can you drink energy drinks while breastfeeding?
Energy drinks often have high caffeine content, but as long as you read labels and stay within a reasonable limit for caffeine, you should be fine in terms of caffeine consumption. The real issue, says Federici, is the other added ingredients that energy drinks often have.
“Energy drinks typically contain other ingredients such as herbal supplements or additives that have not been determined to be safe for breastfeeding infants, so these should generally be avoided while breastfeeding,” notes Federici.
If you have any concerns about an ingredient in an energy drink or other caffeinated beverage you are considering consuming while breastfeeding, ask your healthcare provider or your baby’s pediatrician for guidance.
The bottom line
Generally speaking, though, you should feel comfortable enjoying your favorite latte or indulging in a soda when the mood strikes. You deserve the boost. Just remember: everything in moderation.
