Caffeine is a go-to for many people to get a natural boost of energy and is present in many foods and beverages that are part of the American diet. Whether you prefer coffee, tea, chocolate, colas, or energy drinks, chances are you rely on caffeine to energize you in the morning or keep you going during the day. If caffeine is a daily habit for you, you’re not alone. An estimated 80% of adults consume caffeine every day, according to the U.S. Food and Drug Administration (FDA).

So what should you do if you’re planning a pregnancy, expecting, or breastfeeding your newborn? Should pregnant and breastfeeding individuals eliminate caffeine from their diet completely?

Caffeine is a stimulant that affects the Central Nervous System and a diuretic substance that helps rid your body of fluids. It quickly passes into the central nervous system and eventually passes out of the body in the urine. Normally, half of the amount consumed leaves the body within five to seven hours. Caffeine slightly increases your blood pressure and heart rate and the amount of urine your body makes. Caffeine may cause you to feel jittery, have indigestion, or have trouble sleeping. During pregnancy, you may be especially sensitive to caffeine because it may take you longer to clear it from your body than if you weren’t pregnant. It may also make you feel nauseous or lightheaded.

In pregnant individuals, evidence shows it crosses through the placenta and reaches the baby which in large quantities may potentially lead to complications with pregnancy. Most experts, including the American College of Obstetricians and Gynecologists, recommend pregnant individuals limit caffeine intake to no more than 200 mg per day. That’s the amount of caffeine in about one 12-ounce cup of coffee.

While a sleepless night with a newborn may have you reaching for an extra cup of coffee or tea to make it through the day, you could be doing more harm than good. While caring for a newborn, you need to be at your best, which requires sleep. While your newborn’s sleep schedule may not provide for a solid eight hours, you need to focus on getting the highest quality sleep you can for as long as possible while the baby is sleeping. Caffeine can interfere with sleep, and it also gets into breast milk, which can result in irritability and trouble sleeping in infants. Breastfeeding individuals should limit caffeine to two cups of coffee, or 24 ounces.

Unfortunately, quitting caffeine isn’t so easy and many of us are dependent on it. Research shows that people who have caffeine daily will show signs of withdrawal if they stop caffeine. Caffeine withdrawal is real, even for those who stop caffeine after short-term habitual drinking, such as just a week.

The symptoms of caffeine withdrawal vary, depending on how much caffeine you’re used to and how rapidly you cut back. For example, someone who has four caffeinated drinks a day and goes down to zero will likely have severe symptoms of withdrawal. Someone who has only a cup of coffee a day and skips this daily routine will likely have mild symptoms. The most common symptoms are headache, irritability, tiredness, difficulty concentrating, and brain fog. Withdrawal symptoms typically begin 12 to 24 hours after your last caffeine intake. In other words, if you skip your daily coffee, you’re likely to feel withdrawal symptoms that day. These symptoms typically last two to nine days.

The best way to reduce withdrawal symptoms is to cut back slowly. If you have a cup of coffee a day, you could cut down to a half cup for a week and then no coffee after that. Have a glass of water in between each cup of coffee or soda. Mix half of a cup of decaf with half of a cup of regular coffee. Gradually increase the amount of decaf and decrease the regular until you are only drinking decaf.

If you’re dealing with headaches and body aches, talk with your ob-gyn about which over-the-counter medications may be safe to help alleviate symptoms. 

Exercise is another great way to give you a natural boost of energy. Exercise releases dopamine and serotonin, two brain chemicals that improve mood.

Finally, getting enough sleep is important when you’re cutting back on caffeine. Your improved mood and energy from sleep can help counteract the withdrawal effects.

If you’re pregnant, planning a pregnancy, or breastfeeding and have questions about your caffeine consumption, talk with your ob-gyn. They can help you develop an appropriate plan to cut or kick your habit.

Ethan Gable, M.D., specializes in obstetrics and gynecology with UPMC Magee-Womens. Dr. Gable sees patients at UPMC Cole, 1001 East 2^nd St., Coudersport. To make an appointment with Dr. Gable, call 814-274-7101. For more information about UPMC Magee-Womens services in north central Pa., go to UPMC.com/WomensHealthNCPA.