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Caffeine Overload and Trying to Conceive

From Diet Coke to Red Bull, home brew to Starbucks, Rock Star to Celsius, caffeine is positively rampant in our go-to beverages. You may have some vague idea that these kinds of caffeinated drinks are, well, caffeinated, but we’re talking eye-popping amounts. Some of the most popular new energy drinks have an astonishing six times the amount of caffeine found in a standard Diet Coke. It’s worth paying attention to, and not just during pregnancy. 

When you’re pregnant, of course, you’re told to limit your caffeine consumption. But what about when you’re trying to conceive? What if you’re a man? Can too much caffeine affect your chances of conception as a couple? While research (1) suggests it’s unlikely, it’s still a good idea to cut back—which means you need to be really clear about sneaky sources of caffeine. Here’s why you should tread lightly with caffeine if you’re trying to conceive, plus a few alternatives for increasing energy naturally.

KEY TAKEAWAYS

  • Studies haven’t definitively linked caffeine and lowered fertility in men, but that doesn’t mean it doesn’t pose an issue.
  • In women, excessive caffeine may increase risk of miscarriage.
  • Sneaky sources of caffeine may lead to an excess in your daily diet, and there is an incredibly high amount of caffeine in many popular drinks.
  • For couples hoping to conceive, a conservative approach to caffeine is best. Experts recommend limiting caffeine intake to under 300 milligrams per day.

Research on Caffeine and Female Fertility 

Couples who are doing everything within their power to boost their natural fertility may be giving that morning coffee the side eye. But when it comes to clinical studies, the findings on caffeine and fertility are a little mixed. 

Way back in 1988, a study (2) found that women who drank about one cup of coffee every day were half as likely to conceive as women who didn’t. It was a bombshell finding, but no study since has been able to replicate the results. A review from 2017 (1) looked at published research papers to determine effects of caffeine on how quickly couples became pregnant naturally or via fertility treatments, as well as associated miscarriage risks. Results showed that:

  • Consuming 300 mg of caffeine increased the risk of miscarriage
  • Consuming 600 mg of caffeine more than doubled that risk
  • Caffeine didn’t appear to negatively impact the length of time it took couples to conceive either naturally or through fertility treatments

Keep in mind that these sorts of studies depend heavily on participant recall and reporting—they have to remember how much coffee they drank before they conceived or miscarried. What’s more, dosage issues are always a concern. These studies don’t often differentiate between coffee made at home or at a coffee shop, which means caffeine amounts can vary, sometimes significantly. Then there’s the fact that conclusions about caffeine and potential fertility issues may be overlooking other lifestyle choices or habits that could be the real issue (3). The point is, we really don’t know much about the effects of caffeine on fertility at all.

Research on Caffeine and Male Fertility 

For men, the research into caffeine and fertility is equally ambiguous. According to one study (4), “Men's consumption of coffee or caffeine has been connected to elevated testosterone levels and the sex hormone binding globulin (SHBG). Coffee modifies the glycolytic and oxidative characteristics of the Sertoli Cells, which may interfere with a male's reproductive capacity.” Sounds concerning, right? But the study’s authors concluded with this pragmatic takeaway: “Evidence that has been made public suggests that drinking coffee may hurt a man's ability to have children, possibly because it damages the DNA of sperm. But we should be cautious with this conclusion. To get a good idea of how caffeine affects sperm parameters and male fertility, you need well-planned studies with clear criteria for analysing sperm and choosing subjects and a clear idea of how people live their lives.”

Of course, the same study also confirms what we do know about caffeine—namely, that in addition to its stimulating jolt to the central nervous system, “Both favourable and dire health consequences have been documented.” Too much caffeine is associated with an increased risk of cardiovascular disease, hypertension, and neurological disorders. And “too much” really is the crux of the issue, especially in our modern world.

How Much Caffeine Are You Really Getting?

You may assume that your caffeine intake is limited to your morning cup or two. But caffeine can be found in places besides coffee and tea. You know that soda is loaded with sugar, but many also come packed with caffeine. Any “wellness” beverage that promises to promote energy with stimulating ingredients like matcha or guarana is code for caffeinated. The same is true of pre-workout supplements and energy bars, blocks, chews, gels, and goos. Oh, and you know your favorite chocolate has caffeine too, right? And the darker it is, the more you’re getting.

The issue, really, is how much caffeine you’re inadvertently getting in a day. While studies continue into the effects of caffeine on fertility for men and women alike, a conservation approach is the smartest move. For couples hoping to conceive, that means embracing a healthy lifestyle. And a healthy lifestyle isn’t soaked in caffeinated beverages. The current recommendation is to limit your daily intake to 300 milligrams or less, and ideally, to keep it under 100 milligrams (5). That works out to one cup of coffee a day.

Just to be clear, those Insta-famous energy drinks everyone seems to know and love? They have 200 milligrams of caffeine apiece. Keep that in mind if it’s a regular part of your afternoon pick-me-up!

7 Tips for Boosting Energy Naturally

If you’re wondering how you’ll survive with no more energy drinks and a single cup of coffee, chin up! You have far healthier alternatives that will help energize you and support your fertility in the process

  1. Get up and move around. Seriously. Movement is energizing, so try a brisk walk in the morning, afternoon, or after dinner.
  2. Make sure you’re getting sufficient amounts of vitamin D. Low levels can cause weakness and fatigue, so make sure you’re getting enough of the sunshine vitamin! Beli Vitality for Men and Beli for Women are both great sources (and pro tip: if you’re trying to conceive, you should both be taking prenatal vitamins!).
  3. Eat regularly. Nutrition is fuel, after all, so make sure you’re eating a well-balanced meal every three to four hours. More frequent meals means steady energy throughout the day.
  4. Take a nap. If you’re really dragging, a quick power nap can help restore alertness. Keep it to 30 minutes, tops!
  5. Prioritize sleep. Sleep is key for optimal health, so make sure you’re getting a solid eight hours every night. Getting adequate shut-eye at night will help keep your energy up throughout the day.
  6. Hydrate properly. Water is a fantastic substitute if you’re trying to replace caffeine. Not only does dehydration make you feel tired, it negatively affects male and female fertility. There’s a reason hydration is one of the five pillars of fertility!
  7. Men, take a good look at shilajit. This powerful Ayurvedic compound supports male fertility by increasing testosterone and promoting sperm health, but it’s also been shown to increase endurance, recovery and energy. Oh, and you’ll find it in Beli Vitality for Men!

 

The Bottom Line

While research dives deeper into caffeine and fertility, couples hoping to conceive should stick to the basics. There’s a reason experts recommend embracing a healthy lifestyle—the things we do to improve our health as a whole supports our fertility health as well. When it comes to caffeine, less really is better, so be mindful of sneaky sources of caffeine in your diet and embrace alternative ways to boost your energy levels.

Resources

  1. Lyngsø, J et al. (2017). Association between coffee or caffeine consumption and fecundity and fertility: a systematic review and dose–response meta-analysis. https://www.dovepress.com/association-between-coffee-or-caffeine-consumption-and-fecundity-and-f-peer-reviewed-fulltext-article-CLEP
  1. Wilcox A et al. (1988). Caffeinated beverages and decreased fertility. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(88)90933-6/fulltext
  1. Gormack, A et al. (2015). Many women undergoing fertility treatment make poor lifestyle choices that may affect treatment outcome. https://academic.oup.com/humrep/article/30/7/1617/653135
  1. Kumar, M et al. (2022). Effects of stress and caffeine on male infertility. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9513285/
  1. Wesselink, A et al. (2016). Caffeine and caffeinated beverage consumption and fecundability in a preconception cohort. https://www.sciencedirect.com/science/article/abs/pii/S0890623816300727?via%3Dihub

Additional Resources

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Read More

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Read More

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Read More

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Read More

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Read More

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Read More

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Read More

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