Caffeine while breastfeeding: how much is OK?
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You can have some caffeine while breastfeeding, but keep it below 200 mg a day, according to the British Nutrition Foundation. Caffeine passes into breast milk and may keep your baby awake or make them restless. The European Food Safety Authority (EFSA) says up to 200 mg a day for breastfeeding women does not raise safety concerns for the breastfed infant.
Key points
• Keep caffeine below 200 mg a day while breastfeeding (British Nutrition Foundation).
• Caffeine passes into breast milk and may keep the baby awake or make them restless.
• Within 200 mg: two mugs of instant coffee, one mug of filter coffee or two mugs of tea.
• Decaf tea and coffee are alternatives.
• Energy drinks can be very high in caffeine.
Table of contents
- How much caffeine while breastfeeding?
- Caffeine and breast milk
- What 200 mg looks like
- Lower-caffeine alternatives
- Energy drinks and labels
- FAQ
How much caffeine while breastfeeding?
The British Nutrition Foundation advises keeping caffeine below 200 mg a day while breastfeeding (British Nutrition Foundation). EFSA reached a similar view: up to 200 mg a day for breastfeeding women does not raise safety concerns for the breastfed infant (EFSA, 2015). It is the same figure as the limit in pregnancy. More: Caffeine in pregnancy · How much caffeine is too much? · Caffeine pouches in the UK
Caffeine and breast milk
Caffeine passes into breast milk. The British Nutrition Foundation says it may keep your baby awake or make them restless. If you are worried about your baby, speak to your health visitor or GP.
What 200 mg looks like
The British Nutrition Foundation gives these examples of amounts that fit within 200 mg:
| Example | Caffeine each | Total |
|---|---|---|
| 2 mugs of instant coffee | 100 mg | 200 mg |
| 1 mug of filter coffee | 140 mg | 140 mg |
| 2 mugs of tea | 75 mg | 150 mg |
| 5 cans of cola | up to 40 mg | up to 200 mg |
| 4 bars of plain chocolate (50 g) | up to 50 mg | up to 200 mg |
Work out your own total: caffeine calculator.
Source: British Nutrition Foundation.
These are separate examples, not a daily menu: one mug of filter coffee plus two mugs of tea would come to about 290 mg. Remember that chocolate, cola and energy drinks count too. The NHS gives under 25 mg for a 50 g bar of plain chocolate, a lower figure than the British Nutrition Foundation uses (NHS). More: How much caffeine is in a cup of coffee? · Caffeine in chocolate
Lower-caffeine alternatives
The British Nutrition Foundation suggests decaf tea and coffee as alternatives. Decaf still contains a little caffeine:
| Drink | Serving | Caffeine |
|---|---|---|
| Herbal tea (peppermint, chamomile, rooibos, fruit) | 1 cup | none |
| Decaf coffee | 200 ml | about 4 mg |
| Decaffeinated tea | 250 ml | about 8 mg |
| Green tea | 250 ml | about 38 mg |
| Black tea | 250 ml | about 55 mg |
Source: EUFIC. Herbal teas are not made from the tea plant and contain no caffeine.
More: Caffeine-free tea · Caffeine in decaf coffee
Energy drinks and labels
The British Nutrition Foundation notes that energy drinks can be very high in caffeine. The NHS gives about 80 mg for a 250 ml can, and up to 160 mg for larger cans. In the UK, drinks with more than 150 mg of caffeine per litre must carry the warning "High caffeine content. Not recommended for children or pregnant or breast-feeding women", with the amount per 100 ml. More: Energy drinks with the least caffeine
Caffeine supplements count too. The FSA and FSS say supplements can contain far more caffeine than coffee or some energy drinks (FSA and FSS, 2024).
FAQ
Can I drink coffee while breastfeeding?
Yes, in moderation. Keep caffeine from all sources below 200 mg a day: for example, two mugs of instant coffee or one mug of filter coffee.
Does caffeine pass into breast milk?
Yes. The British Nutrition Foundation says it may keep your baby awake or make them restless.
How many cups of tea can I have while breastfeeding?
About two mugs of tea (75 mg each) if you have no other caffeine that day.
Are energy drinks OK while breastfeeding?
Energy drinks can be very high in caffeine, and drinks with more than 150 mg per litre must say they are not recommended for breast-feeding women.
Read next: Caffeine in pregnancy · Caffeine-free tea · Caffeine in decaf coffee