Caffeine While Breastfeeding: How Much Coffee, Tea and Energy Drinks Is Safe?

For a lot of new parents, coffee is what makes 3 am feeds and early mornings possible. The good news: you don’t have to give it up. Moderate caffeine is compatible with breastfeeding for most mothers and babies.

The details matter, though. How much counts as moderate, why newborns are more sensitive, and how quickly energy drinks add up are all worth knowing. This guide covers what the CDC and the main lactation databases say. For more everyday questions, see our hub on what’s safe while breastfeeding.

How much caffeine is safe while breastfeeding?

The CDC says caffeine passes into breast milk in small amounts, and that low to moderate intake, about 300 mg or less a day (roughly 2 to 3 cups of coffee), usually doesn’t harm a breastfed baby.

LactMed, the National Library of Medicine’s drugs and lactation database, gives similar guidance with a few nuances:

• There aren’t enough high-quality studies to set a firm, evidence-based limit.
• An intake of 300 to 500 mg a day might be safe for most mothers, while European authorities set a likely safe level at 200 mg.
• Fussiness, jitteriness and poor sleep have been reported in babies whose mothers had very high intakes, around 10 or more cups of coffee a day.
• Studies of mothers drinking 5 cups of coffee a day found no stimulation in breastfed babies aged 3 weeks and older.

The middle ground that most sources agree on is the CDC’s figure: up to about 300 mg a day, with less in the newborn period.

Newborns and premature babies need you to go lighter

Babies can’t break down caffeine as well as adults can. The InfantRisk Center explains that adults clear half the caffeine in their body in about 3 to 7 hours, while in newborns and premature babies it can take up to 120 hours. By 3 to 5 months, a baby’s half-life drops to about 14 hours, and LactMed notes that caffeine clearance reaches adult levels around that age.

Because caffeine can build up in very young babies, the CDC and LactMed both suggest a lower intake if your baby is premature or a young newborn. InfantRisk also advises extra caution if your baby has a heart condition or reflux.

How much caffeine is in your drinks?

Amounts vary widely by brand, brewing method and serving size. These ranges are from the FDA, per 12 fl oz (355 ml) unless noted:

Drink	Typical caffeine
Brewed coffee	113 to 247 mg
Black tea	about 71 mg
Green tea	about 37 mg
Caffeinated soda	23 to 83 mg
Energy drink (12 fl oz)	41 to 246 mg
Energy drink (16 fl oz, 475 ml)	54 to 328 mg
Decaf coffee (8 fl oz, 240 ml)	2 to 15 mg

A large coffee-shop coffee is often 16 to 20 fl oz (475 to 590 ml), so one big cup can take up most of your daily 300 mg. Check the brand’s nutrition information when you can.

Other sources that count toward your total, according to the CDC and InfantRisk, include chocolate, pre-workout supplements and some pain relievers and headache medicines that contain caffeine.

Energy drinks while breastfeeding

Energy drinks deserve a closer look. InfantRisk points out that many are sold as dietary supplements, so caffeine can be hidden in “proprietary blends,” and they often contain other ingredients:

• Guarana and yerba mate, which are extra caffeine sources and aren’t recommended because their safety in breastfeeding hasn’t been established,
• Taurine, also not established as safe in breastfeeding,
• Ginseng or ginkgo, which can cause side effects and interact with medicines, and
• High doses of B vitamins.

If you have one, read the label, count it toward your caffeine total and avoid drinking several in a day. LactMed notes that cola, energy drinks, yerba mate and guarana all have the same dose-related effects on a breastfed baby as coffee.

The FDA also warns about pure and highly concentrated caffeine products, such as powders and liquids, which can cause serious harm, even death, in small amounts. Avoid them completely.

Signs your baby may be getting too much caffeine

Watch for:

• fussiness or irritability that’s new or worse after your caffeine,
• jitteriness, and
• trouble settling or sleeping.

If you notice these, cut back for a few days and see if things improve. Remember that babies have fussy periods for lots of reasons. Evening fussiness with frequent feeding is often cluster feeding, not caffeine.

Tips for enjoying caffeine while breastfeeding

1. Have your coffee right after a feed. LactMed notes caffeine in milk usually peaks about an hour after you drink it, so this gives your body time to clear some before the next feed.
2. Keep a rough daily tally of coffee, tea, soda and energy drinks.
3. Go easy in the first weeks, especially with a premature or very young baby.
4. Switch to half-caf or decaf later in the day, which may also help your own sleep.
5. Drink water too. Keep a bottle where you usually feed and drink to thirst.
6. Don’t overdo coffee. LactMed notes that more than about 15 fl oz (450 ml) of coffee a day may lower iron in breast milk and has been linked to mild iron-deficiency anemia in some breastfed babies.

If you’re curious about other foods and drinks, our guide to foods to avoid while breastfeeding covers fish, herbal teas and more. And if you’re wondering about a glass of wine with dinner, see breastfeeding and alcohol.

When to call your pediatrician

Call your baby’s doctor if your baby:

• is very irritable, jittery or can’t settle, and cutting back on caffeine doesn’t help,
• is feeding poorly or not gaining weight as expected,
• has fewer wet or dirty diapers than usual (our baby poop color chart explains what’s normal), or
• seems unwell in any other way.

Call your own doctor if you’re relying on lots of caffeine just to get through the day. Extreme tiredness can be a sign of anemia, thyroid problems or postpartum depression, all of which are treatable.