You can enjoy coffee — also when you’re trying to conceive and during pregnancy. A single cup a day is perfectly fine according to both the Danish Health Authority and EFSA. Good to know, right? But if you notice that you need coffee just to get through the day, that’s also a signal. Your body is telling you something. What might it be — and what can you do to achieve more stable energy?

Short answer first: stick to small amounts of coffee, strengthen your nutrition, and stay curious about sleep and stress. That way you can protect your energy and give your fertility the best conditions.

How much coffee is safe during fertility and pregnancy?

Pregnant women are advised to keep caffeine intake to a maximum of 200 mg per day. That corresponds to roughly 1–2 cups of regular filter coffee, depending on strength and cup size. The same limit is widely used in Europe and is based on EFSA’s risk assessment. It’s not a ban — it’s an upper limit to keep things safe for you and your baby.

Trying to conceive? Current research does not find convincing evidence that moderate coffee or tea intake in itself lowers the chance of getting pregnant. Your overall lifestyle plays a significant role here, and moderate coffee drinking fits in just fine for most people.

Why can the coffee craving feel so necessary?

If you wake up tired, slog through the afternoon, and reach for cup number two again, it’s worth asking: what’s underneath? Often it’s a combination of nutrition, sleep, and stress.

Iron — and why coffee can get in the way

Iron deficiency is a common cause of fatigue. Coffee (and tea) can inhibit the absorption of non-heme iron from a meal, especially when coffee is consumed with food. If you drink your coffee away from meals — and eat iron together with vitamin C — you’ll improve absorption. A small timing shift can actually make a big difference in daily life.

B vitamins, energy, and hormonal balance

The B-vitamin group supports energy metabolism at the cellular level. Vitamin B6 deserves a special spotlight, as it contributes to the regulation of hormonal activity — relevant for the cycle and well-being in the lead-up to menstruation, during fertility journeys, and in early pregnancy. Yes, meeting your needs here really does matter. (Note: speak with your doctor if you suspect a deficiency or need testing.)

Magnesium — calming the nervous system

Low magnesium can show up as restlessness in the body, muscle tension, poorer sleep, and a stronger pull toward “quick energy.” Small tweaks to your diet, possibly supplemented in consultation with a healthcare professional, can support the nervous system and make it easier to stick to one cup of coffee.

Sleep and stress — when cortisol hits the accelerator

High demands and restless sleep can push you toward caffeine. Not because you lack willpower, but because your body is asking for a quick fix. It makes sense. The question is whether you can help it shift gears more gently: a consistent bedtime, brief daylight breaks, a bit of movement. Small habits, big impact over time.

Three important tips if you want to protect your energy

1) Don’t cut out coffee entirely

One cup a day is fine. It’s not about bans, but about balance. Turn your cup into a moment of enjoyment — preferably not together with iron-rich meals. Consider cutting back on coffee later in the day to protect your sleep. For health reasons, it’s more reassuring to stay under 200 mg of caffeine per day during pregnancy (and ideally also in the early phase when you may not yet know you’re pregnant).

2) Support your body with the right nutrients

Focus on quality: iron from food and, if needed, supplements; vitamin C in the same meal to promote absorption; magnesium for calm and muscle relaxation; and a broad spectrum of B vitamins through a varied diet. When you think hormones and regulation, remember that vitamin B6 contributes to the regulation of hormonal activity. And when you want to protect cells under oxidative pressure (training, stress, everyday life), it’s worth knowing that vitamin C, vitamin E, zinc, selenium, and riboflavin contribute to protecting cells from oxidative stress. These statements aren’t “quick fixes,” but they describe what the nutrients actually do in the body.

Omega-3? Yes please. Omega-3 (EPA/DHA) contributes to normal heart function, and many people also experience more stable energy when their diet includes fatty fish or a quality fat source. It’s about nourishing the body steadily — not whipping it with caffeine waves.

3) Find gentle alternatives to coffee

Green tea and matcha contain caffeine, but often release it more slowly. Herbal teas like rooibos, ginger, and mint are caffeine-free and can be enjoyed daily. And then there’s chicory or grain coffee: warm, smooth, and completely caffeine-free. These are great choices for the afternoon when you want to sleep well. (Still remember to separate iron and coffee/tea for the best absorption.)

Coffee and iron: timing that makes the difference

Want iron and coffee to work with — not against — each other? Think timing. Drink coffee at least 1–2 hours before or after iron-rich meals/supplements. Include vitamin C–rich foods with iron, because vitamin C can support absorption. You can also experiment: note how you feel when you separate coffee and iron in everyday life. Many people experience more stable energy within a few weeks.

What about your partner?

Fertility is a shared project. For men, selenium contributes to the normal formation of sperm cells, and zinc contributes to normal fertility and reproduction as well as the maintenance of normal testosterone levels in the blood. In addition, it’s relevant that vitamin C, vitamin E, zinc, selenium, and riboflavin contribute to protecting cells from oxidative stress — including in sperm cells. Small lifestyle adjustments and a varied diet can make a real difference over time.

Stable energy without caffeine overload: small habits, big effect

Eat to feel satisfied — not heavy

Stable energy requires stable blood sugar. Combine whole grains, veg, and protein at meals. Try a nourishing green smoothie in the late morning or a colorful salad for lunch. This isn’t austerity; it’s fuel.

Drink water before coffee

Dehydration can masquerade as fatigue. A large glass of water before coffee may be enough for you to settle for a smaller cup — or skip the second one altogether.

Movement, but at your pace

A little daily movement supports sleep, stress management, and mood. And yes, it can be as simple as a 10–15 minute walk. If you’re in the mood for a gentler practice, you can dip your toes into fertility yoga. It’s movement that gives — not takes — energy.

Sleep: the most underrated “supplement”

Prioritize a consistent bedtime and create a short wind-down routine: dim the lights, a warm caffeine-free tea, calm breathing. Small rituals can surprisingly quickly reduce the urge for late-day coffee.

Practical FAQs — without being a FAQ

“I’m pregnant and had two cups yesterday — is that dangerous?”

No, a single day doesn’t determine everything. Look at your average and adjust going forward. Direction over perfection. EFSA’s assessment is about habits over time — not punishing individual days.

“Isn’t matcha healthier than coffee?”

It’s not a race. Matcha and green tea contain antioxidants and caffeine in lower amounts per cup. For many, it’s a gentler energy. Try it out and notice how you sleep.

“Can I drink coffee right after my iron tablet?”

It’s best to wait 1–2 hours. Take iron with vitamin C to support absorption — and enjoy your coffee at a different time of day.

In short about the evidence: coffee, fertility, and pregnancy

Official recommendations in Denmark state a maximum of 200 mg of caffeine daily during pregnancy. That typically corresponds to 1–2 cups of coffee depending on strength and cup size. EFSA similarly concludes that intakes up to 200 mg daily do not raise safety concerns for the fetus.

What about fertility before pregnancy? Several large population studies do not find that moderate coffee/tea caffeine lowers fertility. For women undergoing fertility treatment, the picture isn’t clear-cut either; some data even suggest that 1–5 cups daily do not worsen outcomes in certain treatments — but remember that individual differences, total caffeine from all sources, and lifestyle factors play a role. Moderation remains key.

How to use coffee wisely when you’re planning pregnancy

• Stick to one cup daily, especially in the luteal phase if you’re sensitive to sleep and heart rate.
• Drink coffee between meals — not with iron-rich dishes or iron supplements.
• Strengthen your foundation: protein, fiber, healthy fats, and colorful vegetables. Use our guide to become smarter about your cycle so you can plan your energy and daily rhythm.
• Consider gentle afternoon stand-ins: green tea, rooibos, chicory coffee.
• Remember antioxidants and micronutrients: vitamin C, vitamin E, zinc, selenium, and riboflavin contribute to protecting cells from oxidative stress.
• For hormonal balance: vitamin B6 contributes to the regulation of hormonal activity.
• For heart health and steadier everyday energy: Omega-3 (EPA/DHA) contributes to normal heart function.

You don’t have to choose between your coffee and your fertility. Choose awareness instead: one good cup, a strong nutritional base, calm evenings, and gentle pauses in everyday life. Listen to your body. It’s wise — and it tells you what works. As your energy becomes more stable, coffee returns to what it was meant to be: enjoyment.

Are you ready to take the next step toward a healthier lifestyle and better hormonal balance? At La Roar Life Science, we understand that your well-being is a journey through life’s different stages. Our FertilityCare® with zinc, which contributes to normal fertility, and folate, which contributes to tissue growth in pregnant women, FertilityMan® with selenium, which contributes to the normal formation of sperm cells, and zinc, which contributes to normal fertility and reproduction, PregnancyCare® with folate, which contributes to tissue growth in pregnant women, MaternityCare® with fenugreek, which contributes to the healing process after birth and increases milk production, as well as HormonalCare® with vitamin B6, which contributes to the regulation of hormonal activity. See all our products and begin your journey toward a healthier and more harmonious lifestyle today.

Our team is ready to help you with personalized advice on diet, lifestyle, and fertility preparation.
Book a personal and free 15-minute 1:1 consultation here: Link, where we focus on your individual needs and questions.