How Much Coffee Is Safe to Drink While Breastfeeding?

Ah, coffee. The liquid gold that keeps new parents going. If you’re reading this while holding a crying baby in one arm and a lukewarm cup of coffee in the other, welcome!

Sleep deprivation is a real pain in the ass and caffeine seems like the ultimate lifesaver. But if you’re breastfeeding, you might be wondering; how much is too much?

No one wants a hyperactive baby who refuses to sleep. But giving up coffee altogether is not an option for most of us. Fortunately, there is good news: science is on your side!

Let's clear it up: How much coffee is safe while breastfeeding, what happens to caffeine in your body, and how can you enjoy your daily cup (or two) without turning your baby into a little espresso-fueled tornado?

How Does Caffeine Work in Your Body (And Your Baby's)?

Caffeine absorption and metabolism

When you drink coffee, caffeine enters your bloodstream quickly. It reaches its peak about 30–60 minutes after consumption. Most adults metabolize caffeine fairly quickly, but babies? Not really.

Newborns process caffeine very slowly, it can take days for it to completely leave their bodies. Around 3–6 months their metabolism becomes more efficient, but they still break down caffeine much slower than adults.

Does Caffeine End Up in Breast Milk?

Yes, but in small quantities.

Research shows that less than 1% of the caffeine you consume actually passes into breast milk. That means if you drink a cup of coffee (~100mg caffeine) your baby will get about 1mg of caffeine.

That's a tiny amount, much less than what's in a sip of coffee. But if you drink multiple cups a day, caffeine can build up in your baby's system, especially if he or she is very young.

How Much Coffee Is Safe While Breastfeeding?

Experts say that up to 300 mg of caffeine per day is generally safe while breastfeeding. That’s about:

✅ 2–3 cups of filter coffee (235 ml per cup)
✅ 4–5 shots of espresso
✅ 6 cups of black tea

If you stay below this limit, most babies can tolerate caffeine without any problems.

However, some babies are more sensitive to caffeine. If your baby is extra irritable, has trouble sleeping or seems restless after your cup of coffee, it may be wise to cut back on caffeine.

Signs Caffeine Is Affecting Your Baby

Not all babies respond to caffeine, but if they do, you may notice that your baby:

❌ Has trouble falling asleep
❌ Cries more quickly or is irritable
❌ Wakes up more often at night
❌ Seems restless

If you notice these signs, try cutting back on caffeine for a few days and see if it makes a difference. Every baby is different, so it may take some trial and error to find what works for you.

How to Enjoy Coffee Without Consuming Too Much Caffeine?

Here are a few tips to keep your coffee routine under control:

1. Choose the Right Time

Caffeine reaches its peak in your bloodstream about 30–60 minutes after consumption. Drink your coffee right after feeding so that the caffeine content is lower at the next feeding.

2. Spread Your Intake

Instead of drinking two strong cups back to back, try one in the morning and one in the afternoon. This will prevent a big caffeine hit all at once.

3. Choose Half-Caff or Decaf

With half-caff blends, you get the taste of coffee without as much caffeine. And modern decaf coffee? It's a lot better than it used to be!

4. Watch Out for Hidden Caffeine

Coffee isn't the only source of caffeine. Tea, chocolate, soda, and energy drinks also contribute to your daily intake.

Frequently Asked Questions

1. Can I drink coffee during pregnancy?

Yes, but in moderation. Pregnant women are advised to consume less than 200 mg of caffeine per day, which is about one normal cup of coffee. Too much caffeine has been linked to lower birth weights and other complications.

2. Does caffeine affect milk production?

No, there is no strong evidence that caffeine decreases milk production. Dehydration can, however, so drink plenty of water with your coffee.

3. What if my baby is extremely sensitive to caffeine?

If even small amounts of caffeine seem to affect your baby, you may want to consider cutting back on coffee or switching to decaf. The good news? Most babies become less sensitive to caffeine by 3–6 months.

4. Can I drink espresso while breastfeeding?

Yes! Espresso contains less caffeine per serving than a large cup of filter coffee. A single shot (~63 mg caffeine) is well within the safe daily limit.

Conclusion

Fortunately, you don’t have to give up coffee while breastfeeding. Up to 300 mg of caffeine per day (about 2–3 cups of coffee) is generally safe. Most babies tolerate this amount well, but some may be more sensitive.

Do you notice that your baby is having trouble sleeping or is restless? Try cutting back on caffeine and see if that helps.

If not? Enjoy your coffee, you deserve it!