Can I Drink Caffeine or Alcohol if I’m Trying to Conceive?

By Chloe Dymond Young - BANT Registered Nutritional Therapist, IBCLC and ex-Midwife (17 years).

Here’s the Lowdown on Recommended Drinks During Fertility and Pregnancy?

What you drink during fertility and pregnancy is just as important as what you eat. Hydration and beverage choices can impact your health, hormone balance, and baby’s development once you fall pregnant. This guide explores current research on caffeine, artificial sweeteners, hydration needs, water quality, and alcohol consumption - helping you make informed choices for optimal fertility and a healthy pregnancy.

Caffeine and Fertility: What You Need to Know

Caffeine is a stimulant found in coffee, tea, chocolate, some fizzy drinks, and energy drinks. Its effect on fertility and pregnancy has been studied extensively.

Coffee

• Moderation is key: Most research suggests that consuming up to 200 mg of caffeine per day (roughly 1-2 cups of coffee) is unlikely to increase the risk of miscarriage or affect fertility significantly (American College of Obstetricians and Gynaecologists, 2018).

• Higher intakes (over 300 mg/day) have been linked to increased risk of miscarriage and lower fertility in some studies, though evidence is mixed.

Tea (Green, Black, and Matcha)

• Tea contains less caffeine than coffee (typically 20-60 mg per cup), but the caffeine content varies by type and brewing time.

• Green and black teas also contain antioxidants, which may offer health benefits.

• Matcha, powdered green tea, often has higher caffeine concentration than regular green tea and should be consumed cautiously (matcha can contain up to 176mg of caffeine per cup, so stick to one cup daily).

• Limit total caffeine from all sources to stay within recommended daily limits or choose Swiss water-filtered de-caff coffee (Swiss water filtered is a type of filtering that avoids chemicals).

Fizzy Drinks and Energy Drinks

• Many fizzy and energy drinks contain caffeine and high sugar or artificial sweeteners, which can negatively affect fertility and pregnancy.

• Avoid energy drinks altogether due to high caffeine and other stimulants.

• Sugary fizzy drinks increase risks of gestational diabetes and excess weight gain.

• Instead choose naturally sparkling spring water and add fresh fruit.

Artificial Sweeteners: What Does the Research Say?

Artificial sweeteners such as aspartame, sucralose, and stevia are common in “diet” drinks.

• Some studies have linked high intake of artificially sweetened beverages during pregnancy to higher risks of preterm delivery and childhood obesity, but more research is needed.

• It’s best to prioritise natural sweeteners (like small amounts of honey or fruit) and water.

Hydration: How Much Water Should You Drink?

• Adequate hydration supports blood volume expansion, amniotic fluid levels, digestion, and toxin elimination.

• Pregnant women generally need about 2 litres (approximately 8 cups) of fluids per day, though needs vary depending on activity, climate, and health.

• Remember that fluids come from foods as well as drinks.

• Listen to your thirst, but aim for regular water intake throughout the day.

Choosing the Right Water: Why Filtered Water and Avoiding Plastic Matters

• Filtered water helps remove contaminants such as chlorine, heavy metals, and micro-plastics that may be present in tap water.

• Avoiding water stored in plastic bottles is recommended because chemicals like BPA and phthalates can leach into water, especially if bottles are reused or exposed to heat.

• Use glass or stainless steel bottles and drink freshly filtered water to reduce exposure to potential toxins.

Alcohol and Pregnancy: The Safest Approach

• No amount of alcohol during pregnancy has been proven safe. The best recommendation is complete abstinence during pregnancy and when trying to conceive.

• Alcohol crosses the placenta and can harm foetal development, increasing risks of miscarriage, foetal alcohol spectrum disorders (FASD), and developmental issues.

• For women trying to conceive, limiting or avoiding alcohol improves fertility outcomes.

Summary: Smart Drink Choices for Fertility and Pregnancy

• Limit caffeine to under 200 mg/day from all sources, including coffee, tea, and fizzy drinks.

• Avoid energy drinks and minimise sugary fizzy drinks.

• Avoid artificial sweeteners ; focus on water and natural beverages.

• Drink around 2 litres of water daily, preferably filtered, and avoid plastic bottles.

• Abstain from alcohol completely during pregnancy and conception efforts.