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Pregnancy often comes with a wave of fatigue, especially during the first and third trimesters. Naturally, many moms-to-be reach for something to give them a boost — often an energy drink. But is that safe?
While energy drinks are a go-to for a quick pick-me-up, their ingredients and stimulant levels raise important concerns during pregnancy.
Let’s break down what you need to know about drinking energy drinks while pregnant, which ones might be safer, what to avoid, and how to boost your energy in healthier ways.
Caffeine is in more than just coffee, it’s also in tea, chocolate, energy drinks, and even some medications.
During pregnancy, it’s best to keep your caffeine intake low. While most experts, including the American College of Obstetricians and Gynecologists (ACOG), recommend staying under 200 mg per day (about one regular cup of coffee), recent research suggests that even smaller amounts could raise the risk of complications like miscarriage, low birth weight, or growth issues.
Everyone processes caffeine a little differently, and factors like genetics and overall health can affect how your body and baby respond. Since caffeine easily crosses the placenta and lingers longer in your system during pregnancy, it’s a good idea to track all your sources (not just from caffeinated drinks) and talk with your healthcare provider about what’s safe for you [*].
It is generally not recommended to consume energy drinks during pregnancy due to their high caffeine and sugar content, which can pose risks to both the mother and the developing baby. However, there are some energy drinks with lower caffeine levels, and you could always save half of a higher caffeine energy drink for the next day.
Energy drinks typically contain high levels of caffeine, sugar, and other additives, which can be harmful during pregnancy. The American Pregnancy Association advises limiting caffeine intake to no more than 200 milligrams per day during pregnancy, as excessive caffeine can increase the risk of miscarriage, preterm birth, and low birth weight.
Energy drinks often exceed this recommended limit, with some containing up to 500 milligrams of caffeine per serving. Additionally, the high sugar content in these drinks can contribute to excessive weight gain and gestational diabetes [*].
Energy drinks might seem like a quick fix for fatigue, but they can pose risks during pregnancy. High in caffeine, sugar, and artificial additives, they’re linked to issues like poor sleep, anxiety, gestational hypertension, and even complications for the baby.
The most obvious concern is the amount of caffeine. Energy drinks often contain high levels of caffeine, which easily crosses the placenta. The fetus can't metabolize caffeine properly, and even moderate intake has been linked to miscarriage, low birth weight, and long-term health risks like obesity and metabolic disorders.
Caffeine may also disrupt embryo implantation and placental development, especially during early pregnancy.
Since labeling isn’t always clear, it’s easy to exceed the recommended limit of 200–300 mg per day, making energy drinks a risky choice during pregnancy [*].
Energy drinks are often high in sugar, with some containing up to 50 grams per can. This excessive sugar intake can increase the risk of gestational diabetes, excessive weight gain, and complications like preterm birth and LGA infants. High sugar intake during pregnancy is also linked to childhood obesity and poor metabolic health [*].
Even sugar-free energy drinks can be problematic, as they often contain artificial sweeteners like saccharin, which have been associated with higher risks of preterm birth and childhood obesity. Studies have shown that children of mothers who consumed artificial sweeteners daily had a higher chance of becoming overweight by age one [*].
Drinking energy drinks before pregnancy may raise the risk of developing gestational hypertension, based on findings from two large studies, the Growing Up Today Study (GUTS) and the Nurses’ Health Study 3 (NHS3). Gestational hypertension is high blood pressure that develops after 20 weeks of pregnancy, and can lead to serious complications for both the mother and baby if not managed properly [*][*].
In these studies, women who regularly consumed energy drinks before getting pregnant were found to have a 60% higher risk of developing this condition compared to those who didn’t drink them. The link was especially noticeable in older women (age 28 and up) and in the NHS3 group, which had a slightly older and higher-risk population.
While many earlier studies focused on short-term blood pressure spikes from energy drinks, this research suggests there could also be potential long-term effects as well [*].
Energy drinks, which pack a lot of caffeine, can ramp up anxiety levels, especially in doses over 400 mg. Caffeine works by stimulating the nervous system, blocking receptors in the brain that help calm things down. This leads to a faster heart rate and feelings of alertness, which can feel similar to anxiety symptoms.
Since energy drinks often contain high caffeine levels, they can make anxiety worse, even in people without any pre-existing anxiety issues.
The combination of caffeine and other stimulants in these drinks can make things even more intense, so it’s best to be cautious, especially if you're sensitive to caffeine [*].
Studies show a strong link between energy drink consumption and insomnia. That’s because these drinks are often packed with caffeine, sometimes as much as 505 mg in a single can. Too much caffeine can mess with your sleep, causing restlessness, nervousness, and making it harder to fall or stay asleep.
For pregnant women, this can be even more concerning. Quality sleep is absolutely necessary during pregnancy, not just for your health but for your baby’s development too. Insomnia can increase stress and fatigue, which can affect both physical and emotional well-being [*].
While it’s generally recommended to avoid energy drinks during pregnancy, some brands offer options with lower caffeine levels and simpler ingredients that may be safer in moderation.
Keep in mind that these options should still be consumed with caution, and it’s always best to consult with your healthcare provider before introducing any new products into your diet.
Zevia Energy Drinks contain 120 mg of caffeine, which is a fair amount, but is balanced with natural ingredients like stevia and carbonated water. While the caffeine content is still noticeable, the lack of added sugar or artificial sweeteners makes it a cleaner alternative to many other energy drinks. The natural ingredients help avoid the typical jitters or crashes associated with high caffeine drinks, and stevia ensures there's no spike in blood sugar [*].
Kombucha is a fermented tea drink known for its beneficial probiotics. Humm Kombucha offers varieties with around only 10-15 mg of caffeine per serving, far below the typical energy drink caffeine content. The natural caffeine from tea can provide a mild energy boost without the risks associated with higher doses of caffeine [*].
Yerba mate is a South American drink known for its energizing effects, and Guayaki’s yerba mate drinks contain around 80 mg of caffeine per serving. While this is still a significant amount, it is lower than the caffeine found in many popular energy drinks and comes with the added benefit of natural antioxidants [*].
While some energy drinks may be safe in moderation, there are several that should definitely be avoided during pregnancy due to their high caffeine content and questionable ingredients. These drinks are much more likely to exceed the recommended daily caffeine limit, which can increase the risks to your pregnancy.
Red Bull isn’t recommended during pregnancy due to its high caffeine content, added sugars, and synthetic ingredients like taurine and artificial flavors. Just one can contains about 80 mg of caffeine and 37 grams of sugar, which can lead to sleep disruption, increased heart rate, and energy crashes — none of which are ideal during pregnancy [*].
Monster Energy is also not recommended during pregnancy due to similar reasons. Its high caffeine content (up to 160 mg per can), along with added sugars, artificial sweeteners, and a proprietary blend of stimulants like guarana, ginseng, and taurine. These ingredients can contribute to side effects such as insomnia, increased heart rate, jitteriness, and digestive issues.
Since the exact amounts of some of these ingredients aren’t disclosed and their effects during pregnancy aren’t fully understood, it’s safest for pregnant women to avoid consuming Monster Energy [*].
This popular energy shot contains about 200 mg of caffeine per 2 ounces, which already exceeds the daily recommended caffeine intake for pregnant women. Additionally, it contains high amounts of sugar and other synthetic ingredients that can cause spikes and crashes in energy levels [*].
If you’re looking for ways to boost your energy while pregnant without resorting to energy drinks, there are several healthier alternatives that may provide a more balanced and sustainable energy boost.
Coconut water is a natural source of electrolytes that can help keep you hydrated and energized. It’s also low in calories and sugar, making it a great choice for maintaining energy levels without any added risks [*].
Freshly made juices or smoothies with ingredients like spinach, kale, ginger, and banana can help boost your energy without the need for added caffeine. These drinks provide vitamins, minerals, and hydration to support both your energy levels and your growing baby’s needs [*].
Many herbal teas can be a safe, caffeine-free option during pregnancy. For instance, peppermint tea offers a refreshing way to feel more alert, while ginger tea provides a warm, spicy lift and may also ease nausea. For a fruity flavor, blends with elderberry, hibiscus, and currant offer natural sweetness and gentle energy. You can also try lemon and rosemary tea for a bright, herbal pick-me-up, too. These teas are naturally caffeine-free and can help support your energy in a healthy, pregnancy-safe way [*].
Beyond the drinks you consume, there are several other ways to naturally boost your energy during pregnancy. Here are some effective strategies:
Eating a variety of nutrient-rich foods is essential for keeping your energy levels stable throughout the day. Focus on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables to fuel your body [*].
Dehydration can lead to fatigue, so be sure to drink plenty of water throughout the day. Staying hydrated helps support your body’s natural energy production and can also help prevent issues like headaches and dizziness [*].
Exercise can actually help increase energy levels during pregnancy. Even light activities like walking or prenatal yoga can help improve circulation, reduce stress, and combat fatigue [*].
Prioritizing sleep during pregnancy is one of the best ways to boost your energy naturally—no energy drinks needed. Hormonal and physical changes increase your need for rest, especially in early pregnancy. Studies show that poor sleep is linked to longer labor, higher cesarean rates, preterm birth, and increased risk of postpartum depression. Unlike quick fixes, quality sleep supports both your physical and mental health, helping you feel more energized and better prepared for each day [*].
Energy drinks with less than 200 mg of caffeine per serving and simpler, natural ingredients may be safe, but only in moderation [*].
Occasional consumption of energy drinks with low caffeine content may be safe, but it’s best to avoid them due to potential risks to your pregnancy [*].
Yes, energy drinks can increase the risk of miscarriage in early pregnancy due to their high caffeine content. Studies show a dose–response relationship between caffeine intake and miscarriage risk, with higher consumption linked to greater risk [*].
Caffeine-free alternatives like coconut water, herbal tea, fresh juices, or smoothies are great options for natural energy [*].
While energy drinks can offer a quick burst of energy, they come with significant risks during pregnancy, including high caffeine content, high sugar levels, and the potential for dehydration and increased blood pressure.
It’s best to limit or avoid energy drinks during pregnancy, and instead, focus on natural alternatives like coconut water, green tea, and nutritious smoothies to support your energy levels.
Always consult your healthcare provider if you have concerns about your diet and caffeine intake during pregnancy.
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