Does the caffeine I eat or drink get into my breast milk?
When you have a cup of coffee or eat chocolate, a small amount of caffeine will enter your bloodstream. Once it's in your blood, about one per cent of it will appear in your breastmilk. Some flavors from what you eat and drink also pass into your breastmilk, though more research is needed.Will caffeine harm my baby?
We don't know for certain what effect caffeine has on breastfeeding babies. But every baby is different, and some babies seem to be more sensitive to the effects of caffeine than others.Some experts suggest that babies under four months may not be able to cope with too much caffeine. Babies can't get rid of caffeine very well, so it can build up in their bodies, causing them to be wakeful, restless or irritable.
However, other experts suggest that caffeine may have little effect on babies.
How much caffeine is safe when I’m breastfeeding?
It's normal to feel tired in the early weeks and months after having a baby. Breastfeeding can also make you feel thirsty, so it's tempting to drink cup after cup of tea and coffee, just to keep you going. But it's better not to have lots of caffeinated food and drink when you're breastfeeding.Most experts recommend having no more than 300mg of caffeine a day. This is equal to about three cups of instant coffee or six cups of tea or seven cans of cola per day.
More than this amount of caffeine is unlikely to harm your baby. However, if your baby seems very unsettled or restless, or finds it difficult to sleep, try cutting back on caffeine. Just have the occasional cup of tea or coffee, or cut it out of your diet completely, and see if it makes a difference.
You could try drinking decaffeinated tea and coffee, fruit juice, milk or water instead. Herbal teas are another option, though try to have no more than two or three cups a day while you are breastfeeding. And bear in mind that some herbal teas, such as green tea, contain some caffeine.
Our tips on how to kick the caffeine habit may help you to find alternatives.
How much caffeine is in my favourite food and drinks?
Caffeine occurs naturally in many of the things we eat and drink, including coffee, tea and chocolate. It’s also added to some soft drinks and energy drinks, and to some cold and flu remedies.| Item | Amount | Caffeine |
|---|---|---|
| Gourmet coffee | 200 ml | 72 to 127 mg |
| Brewed coffee | 200 ml | 102 to 200 mg |
| Espresso | 30 ml | 40 to 90 mg |
| Cappuccino | 360 ml | 75 mg |
| Instant coffee | 200 ml | 27 to 173 mg |
| Decaffeinated coffee | 200 ml | 3 to 12 mg |
| Brewed tea | 200 ml | 44 to 75 mg |
| Iced tea | 200 ml | 40 mg |
| Instant tea | 207 ml | 30 mg |
| Cola | 1 can / 330 ml | 30 to 56 mg |
| Diet cola | 1 can / 330 ml | 64 mg |
| Chocolate | 50g | 10 to 50 mg |
| Cocoa | 142 g | 4 mg |
It is important to note that the caffeine content can vary according to:
- the cup or mug size (a standard sized cup is around 200ml and a mug is about 350ml)
- how finely the coffee is ground
- how dark the coffee is roasted
- the brewing method used
- the amount of coffee or tea used to make the drink
- the type of coffee bean or tea leaves used
Another thing to keep in mind is that the caffeine content of espressos, and coffees based on espressos, such as cappuccinos and lattes, can depend on the outlet. One study found that caffeine levels can range from 50mg per espresso at one chain to as much as 300mg per espresso in another.