Recommended Caffeine Levels for Pregnancy, Breastfeeding & Menopause

How Much Caffeine Is Right for You?

Caffeine can be a great pick-me-up, giving you focus and energy when you need it most.

But how much is safe, or recommended,  depends on your life stage.

Whether you’re pregnant, breastfeeding, on your period or experiencing menopause, your body processes caffeine differently - so balance is key.

At HotTea Mama, we know that this is a concern, and want to help all women make mindful choices with every sip. Our Caffeine Calculator is a quick, clever tool to track your daily caffeine intake - so you can enjoy each cup with confidence.

Here’s a guide to the recommended caffeine levels at every stage of womanhood, plus some clever swaps to help you find your perfect balance.

Clever Caffeine Swaps

Caffeine During Pregnancy: Stick to 200mg a Day
When pregnant, the NHS recommends limiting caffeine to around 200mg per day — about two mugs of instant coffee. Too much caffeine may increase certain risks during pregnancy, so keeping an eye on your intake matters.

That doesn’t mean you have to give up coffee altogether. Radiant Roast is our delicious decaf coffee, rich in flavour, with the bonus of added collagen to support your skin, hair and nails during pregnancy and postpartum recovery.

Caffeine While Breastfeeding: Keep It Gentle
When breastfeeding, the same 200mg daily caffeine limit applies. Small amounts can pass through breast milk and might affect your baby’s sleep or feeding patterns, so reducing caffeine can help you both rest easier.

For those late-night feeds or quiet daytime moments, Milk’s Up is a nourishing caffeine-free tea blend created to support lactation naturally. Herbal ingredients like fenugreek, fennel, and aniseed help promote milk production while keeping you calm and hydrated.

Caffeine During Your Period: Balance Energy and Comfort
Around your period, caffeine can sometimes make cramping, bloating or anxiety feel worse. Reducing your caffeine load (to approx 400mg) - even for a few days - might ease symptoms and improve mood.

Swap your morning coffee for Mind Over Matcha - a matcha green tea that offers a slow-release caffeine boost with L-theanine to enhance focus and calm. Plus, matcha is full of antioxidants for a wellness lift when you need it most.

Caffeine During Menopause: Keep Cool and Rested
During menopause, caffeine can sometimes exacerbate hot flushes or interrupt sleep. If you’re sensitive, it might be time to explore caffeine-free alternatives to support calm energy.

Get Up & Glow is a favourite pick. It delivers a natural energy lift from grapes, not caffeine, giving you a fruity, hydrating way to boost your day while staying balanced and comfortable. You can also enjoy it cold if you are suffering from hot flushes.

How to Track Your Caffeine with Confidence

Everyone’s relationship with caffeine is unique - and it can naturally shift over time. Whether you’re expecting, nursing, or managing hormonal changes, keeping track with our Caffeine Calculator can help you stay within recommended levels while enjoying what you love.

Explore our caffeine-free and low-caffeine tea swaps, and find the blend that supports you through every stage of womanhood - one soothing cup at a time.