What happens if you drink too much coffee while pregnant

Key takeaways:

• It’s unclear what (if any) amount of caffeine is absolutely safe during pregnancy.

• Drinking less than 200 mg of caffeine per day doesn’t lead to miscarriages or premature birth.

• There’s caffeine in many foods and drinks besides coffee, so it’s a good idea to keep track of your daily intake. 

If you’re like most people, you probably need a cup of coffee (or two or three) to get through the day. Caffeine can increase your alertness and improve focus. And caffeine drinkers are less likely to develop Alzheimer's disease, Parkinson’s disease, and strokes. You can find it in common drinks like coffee, teas, and sodas. 

Like everything, there is “too much of a good thing” when it comes to caffeine. Most experts agree that 200 mg of caffeine is a “safe” amount to have each day. 

But if you’re pregnant or trying to get pregnant those same rules don’t apply. The debate around caffeine and pregnancy has been going on for decades. And guidelines change as new research becomes available. Here’s what the research really says about caffeine intake during pregnancy.

A lot of research shows that caffeine intake during pregnancy won’t harm you or your baby as long as you’re taking in less than 200 mg of caffeine per day. 

At this cut off, most research shows that drinking caffeine does not increase your risk of miscarriage or premature delivery. There’s also no firm evidence that 200 mg of caffeine per day  leads to birth defects.  

This amount of caffeine intake may even lower your risk of developing gestational diabetes.

But here’s the bad news: When it comes to other health outcomes, research studies are less reassuring. 

At high levels, caffeine intake may lead to low birth weight. And a low birth weight puts babies at risk for low blood sugar, low calcium levels, and a weakened immune system when they’re first born. 

There’s also some evidence that caffeine exposure can affect a child’s brain development. 

Caffeine can also affect you differently during pregnancy. That’s because you can’t break it down as quickly while you’re pregnant. You also might experience more side effects like higher blood pressure and increased anxiety.  

How much caffeine can you drink while pregnant?

It depends who you ask.

The American Pregnancy Association recommends avoiding caffeine altogether during pregnancy. But the American College of Obstetricians and Gynecologists (ACOG) says that up to 200 mg of caffeine per day — about 2 cups of coffee — is likely fine. 

Yet other experts point out that there’s no research proving that 200 mg of caffeine per day is completely safe. And others argue back that the reason there’s no definitive answer is because studies like this can’t be done while people are pregnant. 

One main way you can limit your caffeine intake is to drink decaffeinated beverages. But decaffeinated coffee still contains a little bit of caffeine. So make sure to keep tabs on your intake, even if you’re drinking decaffeinated coffee.  

If you want to avoid caffeine completely, then stick to beverages that you know don’t have any caffeine. And if you’re drinking a lot of caffeine before a pregnancy and need to cut back, make sure you do this slowly. That way you can avoid symptoms of caffeine withdrawal, like:

• Tremors

• Nausea and vomiting

• Constipation

• Joint pain

All this back and forth can give you a splitting headache. So the right answer for you likely depends on your comfort level. 

For some people, the benefits of having 200 mg of caffeine a day outweigh the potential risks. Others aren’t willing to take any risks during pregnancy and would rather avoid caffeine altogether.

How much caffeine is in coffee?

There’s 100 mg to 150 mg of caffeine in an 8 oz cup of coffee. But this can vary depending on how the coffee is brewed as well as the manufacturer. 

Many places — like Starbucks and Dunkin’ — post full nutrition facts on their websites, including caffeine content. For example, a grande (16 oz) size Starbucks light roast coffee contains 360 mg of caffeine. 

Tips for tracking how much caffeine you consume

Hitting that 200 mg limit can happen faster than you expect. Beyond coffee, many other drinks and foods contain caffeine, like:

• Tea

• Sodas

• Energy drinks

• Flavored milks

• Yerba mate

• Chocolate

• Cakes and brownies

You can check nutrition labels for the caffeine content in energy drinks and some prepackaged foods. Usually nutrition labels include caffeine content at the bottom of the label. If there’s no information, you can use the database at the Center for Science in the Public Interest. 

If you go over that 200 mg limit one day, don’t panic. Just try to take in less caffeine the next day. 

The bottom line 

Experts agree that you can take in about 200 mg of caffeine per day during pregnancy without increasing your risk of miscarriage or preterm birth. But this amount isn’t absolutely safe. You’ll need to weigh the pros and cons of how much caffeine you consume and decide what’s right for you. 

If you choose to have caffeine during pregnancy, make sure to keep track of how much you’re getting per day. And keep an eye out for caffeine from unexpected sources like foods. 

American Pregnancy Association. (n.d.). Caffeine while pregnant.

Brent, R. L., et al. (2011). Evaluation of the reproductive and developmental risks of caffeine. Birth Defects Research.

Browne, M. L., et al. (2011). Maternal caffeine intake and risk of selected birth defects in the national birth defects prevention study. Birth Defects Research.

Center for Science in the Public Interest. (2021). Caffeine chart.

Christensen, Z. P., et al. (2021). Caffeine exposure in utero is associated with structural brain alteration and deleterious neurocognitive outcomes in 9-10 year old children. Neuropharmacology.

Dunkin’. (n.d.). Iced coffee.

Evans, J., et al. (2022). Caffeine. StatPearls.

Hinkle, S. N., et al. (2021). Assessment of caffeine consumption and maternal cardiometabolic pregnancy complications. JAMA Network Open.

James, J. E. (2021). Maternal caffeine consumption and pregnancy outcomes: A narrative review with implications for advice for mothers and mothers to be. The BMJ.

National Coffee Association. (n.d.). All about decaffeinated coffee.

Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients?. Practical Neurology.

Rhee, J., et al. (2015). Maternal caffeine consumption during pregnancy and risk of low birth weight: A dose-response meta-analysis of observational studies. PLoS One.

Sajadi-Ernazarova, K. R., et al. (2022). Caffeine withdrawal. StatPearls.

Savitz, D. A., et al. (2008). Caffeine and miscarraige risk. Epidemiology.

Starbucks. (n.d.). Veranda blend. 

Yu, T., et al. (2016). Pregnancy-induced changes in the pharmacokinetics of caffeine and its metabolites. Journal of Clinical Pharmacology.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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