Caffeine and breastfeeding: can you drink coffee while breastfeeding?

When you become a mother, every gesture counts, especially when it comes to breastfeeding. And among the little habits that raise questions, coffee often comes up. Good news: no, you don't have to say goodbye to your morning espresso. But is it safe to drink coffee while breastfeeding? How much is reasonable? What are the possible effects? Here's the lowdown.

Can you drink coffee when you're breastfeeding?

Yes, it's perfectly possible to drink coffee while breast-feeding, as long as certain quantities are respected.

La Leche League (an international reference on breastfeeding) states that caffeine is compatible with breastfeeding as long as it is consumed in moderation. Recommendations vary from country to country, but the recommended limit is generally 300 mg of caffeine a day, or around 2 to 3 cups of filter coffee.

What happens to caffeine in breast milk?

After ingestion, caffeine passes into the bloodstream and then into breast milk. Peak concentration in milk occurs between 1 and 2 hours after consumption. However, less than 1% of the caffeine ingested by the mother passes into the milk.

However, as babies' metabolism is still immature, especially before 3 months, caffeine may take longer to be eliminated. That's why it's important to keep an eye on the quantity, especially at the very beginning of breast-feeding.

What are the possible effects of caffeine on babies?

Moderate coffee consumption has no proven harmful effects. On the other hand, over-consumption can cause some babies :

irritability,
sleep disorders,
unusual agitation.

Every baby is different: if you notice any signs of discomfort after your coffees, don't hesitate to adjust.

Which drinks contain caffeine?

We often think only of coffee, but caffeine is present in many everyday foods and beverages:

Product	Caffeine content (approximate)
Filter coffee (250 ml)	90 to 120 mg
Espresso (30 ml)	60 to 80 mg
Black tea (250 ml)	40 to 60 mg
Green tea (250 ml)	30 to 40 mg
Coca-Cola (330 ml)	30 to 40 mg
Dark chocolate (100 g)	40 to 60 mg
Energy drinks	Up to 80 mg / can

👉 Beware of accumulation: coffee + tea + chocolate + cola in the same day = a total that can climb quickly.

5 tips for drinking coffee peacefully while breastfeeding

Limit yourself to 2-3 cups of coffee a day, depending on your tolerance.
Avoid drinking coffee just before a feed, to limit the caffeine peak in the milk.
Watch for signs of irritability or sleep disturbance in your baby.
Opt for decaffeinated if you want to increase your number of cups.
Be aware of the cumulative effect with other sources of caffeine (tea, soda, chocolate...).

What the experts say

La Leche League points out that caffeine is not a reason to stop breastfeeding, as long as consumption remains moderate.
TheWHO does not contraindicate coffee during breastfeeding.
The European Food Safety Authority (EFSA ) recommends that breast-feeding women should not exceed 200-300 mg of caffeine per day.

In short: coffee and breastfeeding are compatible!

If coffee is one of your daily pleasures, there' s no need to feel guilty. Breastfeeding doesn't mean you can't enjoy a cappuccino or espresso in the morning. As is often the case, it' s all a question of dosage and listening to yourself... and your baby. ☕