Power Through Your First Trimester Without Caffeine

Did you know you were pregnant before you even tested? Sometimes the symptoms pop up before that second line does. One of the most common symptoms is fatigue. It's the nagging, heavy sleepiness that makes you feel unmotivated and drowsy. You crave the caffeine from a hot cup of aromatic coffee, but you stop yourself. Studies show that caffeine can in fact cross into the placenta. Research hasn't shown exactly what kind of effects it has or if it should be ruled out at all. Currently, practitioners say you can still have some, about 200 milligrams of caffeine, or two shallow cups a day. But if you're unsure or decidedly against it, there are other options to power you through the day and first few weeks of pregnancy.

tired woman

First thing's first: Are you getting enough sleep? A crazy schedule or other first-trimester annoyances like nausea and heartburn can keep you awake. It's imperative to get eight to 10 hours at night, but if that's laughable, try to get a nap during the day. Ideally, those naps can be between 2 p.m. and 4 p.m. so you won't struggle falling asleep at night. Those naps should be between 20 and 30 minutes.

>> Read more: 8 Caffeine-Free Alternatives for Quick Energy


Lemon water: With lemon slices or lemon essential oil, this refreshing drink is filed with electrolytes, which transform into energy. The taste will keep you coming back for more, increasing your hydration. Pregnant women need at least 64 ounces of water per day, but require an extra eight ounces, at least, for each hour of physical activity or time spent in humid, hot weather. Click here to get the skinny on water and why you need so much.

Nutty or green smoothie: Nuts contain omega-3s and plenty of protein to provide your system with the energy it needs to function. Dark, leafy greens like spinach and kale will boost your iron levels, which always seem to falter during pregnancy. More iron means more energy! Get 17 smoothie recipe ideas right here.

Pomegranate juice: A natural source of antioxidants and energy, pomegranate juice in its purest state is an ideal caffeine replacement. Recent studies show it can possibly help reduce growth restriction, preeclampsia and preterm birth. Triple win!

Flaxseed shake: One ounce of flax seeds contains 151 calories, all to be used for energy. Chia seeds contain a few less if you're looking to cut down on your caloric intake. But remember that pregnant women need to have up to 340 more calories per day.


Peppermint tea: Drinking a cup of this herbal tea will help you calm the nausea and morning sickness, which is often enough to keep you going through the day. Because it's an herbal tea, it does not contain caffeine.  

Kombucha: If you were regularly drinking kombucha before your pregnancy, most doctors will tell you it's fine to continue (double check with yours). If you're just beginning to drink it, start slow with approximately four ounces a day. This is some powerful stuff!

>> Read more: Health Benefits of Kombucha Tea

Coconut water: Packed full of naturally occurring electrolytes, both fat and cholesterol free and supersaturated with potassium, this on-the-go drink will keep you hydrated and motivated. Pair this with a delicious protein-based breakfast, and you'll be skipping nap time.



Find a prenatal vitamin that works for you and take it daily. Make sure it contains iron and magnesium. If it doesn't, talk with your doctor about possibly adding a supplement or altering your diet to get those nutrients in your system. Iron and magnesium will help offset energy loss. Vitamin B6 is usually included in your prenatals, but if it's not you'll want to look into adding it. When in doubt, get the vitamins from your food before trying to begin any supplemental regimen.

>> Be prepared: Prenatal Vitamins & Supplements You Need When Pregnant