Caffeine Alternatives for Mums-to-Be: Energise Safely
Turmeric Latte, photo by Oh Baby Nutrition
Pregnancy is a time of incredible transformation—physically, emotionally, and hormonally. And while a cup of tea or coffee might be your usual go-to for a morning boost, it’s worth revisiting your caffeine intake to make informed, feel-good choices that support both you and your growing baby.
At [Your Brand Name], we specialise in pregnancy nutrition support—and this July, we're offering free discovery sessions with our resident nutritionist, Kat, to help you feel confident and energised every step of the way.
How much caffeine is safe during pregnancy?
According to NHS guidance, pregnant women are advised to limit their caffeine intake to 200mg per day. That’s about:
1 mug of instant coffee
OR 2 mugs of tea
OR 1 small energy drink
OR a few squares of dark chocolate
Regularly exceeding this limit may be linked to increased risks, including low birth weight and miscarriage, so it’s a good idea to stay mindful of hidden caffeine sources and consider gentle, nourishing alternatives.
Why limit caffeine?
Caffeine is a stimulant—it increases alertness, but also raises your heart rate and can disrupt sleep. During pregnancy, when your body is already working overtime, caffeine may also intensify acid reflux, anxiety, or restlessness. Plus, it crosses the placenta, and babies in the womb process caffeine more slowly.
That’s why many mums-to-be find it helpful to reduce or replace caffeine with energy-boosting alternatives that support a calmer, more sustainable sense of wellbeing.
Caffeine-Free Energy Boosters
Here are science-backed, pregnancy-safe ways to stay energised throughout the day:
1. Herbal infusions with purpose
Try teas like rooibos, peppermint, or ginger. They’re naturally caffeine-free and each bring unique benefits—peppermint soothes digestion, ginger can help with nausea, and rooibos offers antioxidants. Always check with your midwife, especially with less common blends.
2. Stay hydrated the flavourful way
Fatigue is often caused by dehydration. Try sparkling water with sliced cucumber, lemon, or frozen berries for a refreshing twist. Even warm lemon water in the morning can feel like a gentle pick-me-up.
3. Snack smart
Avoid energy crashes with protein-rich snacks like:
Oatcakes with hummus or nut butter
Hard-boiled eggs
Greek yoghurt with seeds or fruit
Smoothies with spinach, banana, and almond milk
4. Move gently
Even a 10-minute walk outdoors or a bit of prenatal stretching can increase circulation and boost energy naturally. Exposure to daylight also helps regulate sleep cycles.
5. Breathe deeply and take mindful breaks
Tiredness sometimes reflects mental fatigue rather than a physical lack of energy. Try box breathing (inhale for 4 counts, hold, exhale, hold) or spend 5 quiet minutes outdoors to reset your nervous system.
A Warm, Nourishing Alternative: Turmeric Latte Recipe (Golden Milk)
Here’s a comforting, caffeine-free drink packed with gentle anti-inflammatory properties and perfect for winding down or gently energising:
Ingredients:
1 cup oat, almond, or dairy milk
½ tsp ground turmeric
¼ tsp cinnamon
Pinch of ginger powder or fresh grated ginger
Pinch of black pepper (aids turmeric absorption)
Optional: ½ tsp honey or maple syrup
Method:
Add all ingredients to a small saucepan.
Warm gently over low heat, whisking until smooth and hot (but not boiling).
Pour into a mug, sprinkle with extra cinnamon if desired, and sip slowly.
Note: Always consult your midwife if you're unsure about turmeric intake, especially in concentrated amounts.
Coffee-Like Alternatives You Can Try
If you’re craving the ritual of coffee, try:
Chicory root drinks – with a rich, roasty flavour and no caffeine
Barley-based drinks like Barleycup
Carob-based hot drinks – naturally sweet and nourishing
Let’s Personalise Your Nutrition Plan
Every pregnancy is unique—what works for one mum may not suit another. That’s why our in-house expert Kat, a registered nutritionist specialising in pregnancy and women’s health, is offering free 20-minute discovery sessions throughout July.
Whether you're curious about caffeine, navigating nausea, or simply want to eat with more confidence, Kat will help you build a plan that works for your lifestyle and stage of pregnancy.
Final Thoughts
While a modest cup of coffee or tea can still fit safely into your day, embracing caffeine-free alternatives can help you feel more aligned with your body’s natural rhythms during pregnancy.
By tuning in and trying out new habits—and with support from a qualified nutritionist—you’ll be well on your way to feeling nourished, energised, and empowered in your pregnancy journey.
Your wellbeing matters, and we’re here to support you every step of the way.
