Do I need to cut my caffeine when trying to conceive?

 

You’ve probably already heard that it is recommended to limit caffeine intake during pregnancy (the exact amount can vary, but 200mg per day is the generally accepted limited). But what about when you’re trying to conceive (TTC); do the same restrictions apply? What is the best practice.

It depends how much you are currently consuming, but looking to reduce your caffeine intake prior to pregnancy can help even just in the pragmatic way of making the eventual reduction that much sooner. If you’re mainlining the stuff everyday, going from that to suddenly just 200mg per day when pregnant can be challenging (or maybe you’ll get lucky and just develop an aversion to coffee - who knows!)

But are there other, health and fertility benefits to pulling back on your caffeine intake during the TTC period?

During pregnancy, when you consume caffeine, it is absorbed into your bloodstream and can cross the placenta to your baby once you are pregnant. A fetus does not have the developed enzymes needed to metabolize caffeine effectively, meaning it stays in its system longer.

Research on the effects of caffeine on fertility and pregnancy has produced mixed results, providing observation associations but no proof of true causation. What has been observed is that high consumption has been linked to several potential risks:

  • Increased Risk of Miscarriage: Some studies suggest that consuming high levels of caffeine (more than 200-300 mg per day) may slightly increase the risk of miscarriage. Consuming too much caffeine during pregnancy can be linked to serious complications such as miscarriage and stillbirth.

  • Reduced Success with IVF: The evidence here is conflicting. Some studies have found that increased caffeine intake may be a risk factor for not achieving a live birth with IVF. Others suggest caffeine can reduce the chances of success with assisted reproduction, such as fewer retrieved oocytes, lower quality embryos, and other suboptimal parameters with higher caffeine exposure. However, a 2022 meta-analysis found no significant association between a woman's caffeine consumption and IVF outcomes. Given the mixed results, a cautious approach is often recommended.

  • Longer Time to Conceive: Some research indicates that women who consume high amounts of caffeine may take longer to become pregnant.

  • Low Birth Weight: If conception occurs, continued high caffeine intake has been associated with fetal growth restriction and an increased risk of delivering a baby with a low birth weight.

A Note on Male Fertility

Fertility is a team effort. While the evidence is not definitive, some research suggests that caffeine intake may negatively affect male reproductive function, possibly through sperm DNA damage. One study also noted an increased risk of miscarriage when both biological parents consumed too much caffeine while trying to conceive.

How much caffeine is in commonly consumed items?

  • Brewed coffee (350mL): ~95–200mg

  • Espresso (1 shot, 30mL): 60mg

  • Latte/cappuccino (one shot of espresso): ~60mg

  • Instant coffee (350mL): 100mg

  • Filter coffee (350mL): 140mg

  • Decaf brewed coffee (350mL): 5 mg

  • Black tea (350mL): 75 mg

  • Green tea (350mL): 50 mg

  • Matcha tea (350mg): 70 mg

  • Cola (can, 330mL): 34–41 mg

  • Energy drink (250mL can): ~80 mg; some of the 500mL drinks can be up to ~500 mg (best to avoid high-caffeine energy drinks when TTC)

  • Chocolate: milk chocolate (30g) 15 mg; dark chocolate (30g) 20mg

Important to note:

High sugar beverages (sodas, energy drinks) are generally not ideal for fertility and best limited/avoided.

Energy drinks and some “pre-workouts” can contain very high caffeine levels; many also include other stimulants/herbals and are thus best avoided while TTC.

OTC medications (e.g., some migraine or pain relievers) can contain caffeine; make sure to read the labels (e.g., ~65 mg per Excedrin capsule).

The Bump has some great overviews of the caffeine content in many of the drinks from the big chain coffee shops (e.g. Starbucks)

Tips for Managing Your Caffeine Intake

If you’re used to consuming more than 200 mg of caffeine a day, cutting back can be challenging. Here are a few strategies to make it easier:

  • Switch to Decaf: Decaffeinated coffee and tea still contain a small amount of caffeine (typically 2-5 mg per cup), making them a great alternative.

  • Go Half-Caff: Mix half regular coffee with half decaf to reduce your caffeine intake while still enjoying the taste.

  • Know what you’re consuming: when getting coffee out, make sure to ask how many shots are going into your drink; some places do a double shot as standard.

  • Reduce Steeping Time: Steeping tea for one minute instead of three can reduce the caffeine content by up to 50%.

  • Explore Alternatives: Consider herbal teas that are safe for pregnancy, such as peppermint or ginger, which are naturally caffeine-free. You can also explore alternatives like turmeric lattes that are caffeine-free.

  • Stay Hydrated: Sometimes fatigue is a sign of dehydration. Reaching for a glass of water instead of another coffee can help maintain your energy levels.

  • Have your caffeine with or after breakfast: a lot of us like to start the day with a cup of coffee, but having it with breakfast or after you’ve eaten is a bit easier on the system. The amount of caffeine you consume will still remain the same, but anecdotally people report feeling less of the jittery/anxious effects of caffeine when consuming it with food.

Ultimately, while the research isn't always definitive, the consensus is that moderating your caffeine intake is a safe and sensible step when you are trying to conceive. By staying below the 200mg threshold, you can still enjoy a daily cup while taking a positive step for your reproductive health. For personalized advice, always consult with your healthcare provider.

References

  • Al-Saleh, I., et al. (2010). The effect of caffeine consumption on the success rate of pregnancy as well as various performance parameters of in-vitro fertilization treatment. Medical Science Monitor, 16.

  • American College of Obstetricians and Gynecologists. (2010). Moderate caffeine consumption during pregnancy. Committee Opinion No. 462.

  • Bu, F., Feng, X., Yang, X., Ren, J., & Cao, H. (2020). Relationship between caffeine intake and infertility: a systematic review of controlled clinical studies. BMC Women S Health, 20(1). https://doi.org/10.1186/s12905-020-00973-z

  • Lyngsø, J., et al. (2017). Association between coffee or caffeine consumption and fecundity and fertility: a systematic review and dose–response meta-analysis. Clinical Epidemiology, 9, 699–719.

  • Mínguez-Alarcón, L., Chavarro, J. E., & Gaskins, A. J. (2018). Caffeine, alcohol, smoking, and reproductive outcomes among couples undergoing assisted reproductive technology treatments. Fertility and Sterility, 110(4), 587–592. https://doi.org/10.1016/j.fertnstert.2018.05.026

  • Ricci, E., et al. (2017). Coffee and caffeine intake and male infertility: a systematic review. Nutrition Journal, 16(37).

  • Rao, W., et al. (2022). The association between caffeine and alcohol consumption and IVF/ICSI outcomes: A systematic review and dose–response meta-analysis. Acta Obstetricia et Gynecologica Scandinavica, 101(12), 1351-1363.

  • Tommy's. (n.d.). Caffeine and getting pregnant.

  • Vukasin, F. (2022, October 20). Coffee intake has ‘no apparent effect’ on IVF outcomes: Study. RACGP.

  • Women's Health Melbourne. (n.d.). Does caffeine affect fertility?

  • Zhang, H., et al. (2024). Association between tea, coffee and caffeine consumption and risk of female infertility: a cross-sectional study. Reproductive Biology and Endocrinology, 22(91).

 
Heather GorhamEnglish, Diet, Caffeine, Fertility - General