Reducing caffeine during pregnancy: a two-week weaning schedule

You are already familiar with the well-known advice: a maximum of 200 milligrams of caffeine per day while pregnant. And if you are used to drinking four or five cups a day, that step back can sometimes be a bitter pill to swallow.

The biggest pitfall is often trying to go "cold turkey" all at once. You rarely keep that up, and it doesn't feel great either. Headaches, fatigue, and irritability are common withdrawal symptoms in such cases. Exactly what you don't need during the first trimester, alongside the nausea and restless nights.

The second pitfall is perhaps even greater: cutting out your coffee without replacing it with something nice. Then, cutting back becomes purely a matter of willpower. And you quickly lose your resolve when the craving for that pleasant ritual kicks in.

With the step-by-step plan below, you can handle it smartly, calmly, and without a headache.

Step 1: Where do you stand exactly?

Honestly calculate your intake for one random day. Not in loose "cups," but in milligrams, because the amount of caffeine varies greatly depending on the preparation. Use the table below as a guide.

(Sources: Netherlands Nutrition Centre for Dutch standards and NHS for large mugs and energy drinks)

Don't forget the hidden sources: iced tea, diet cola, guarana in energy drinks, dark chocolate, and some painkillers with added caffeine.

Add up your daily total. That number is your personal starting point.

Step 2: Make sure your alternative is ready

This is the step that most weaning schedules forget, yet it is the secret to success.

Because let's be honest: if you decide on Wednesday morning to skip that second cup of coffee and there is nothing else delicious ready, you will likely grab it out of habit anyway. Habits are stubborn. At that moment, you aren't just missing the caffeine, but especially the pleasant ritual and the moment for yourself.

So make sure you have a delicious alternative at home before you start. Something you can pour into the same familiar cup, at exactly the same time, and from the same machine.

So ensure there is a high-quality alternative ready that you can use in the same machine, at the same time, and in your favorite cup.

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The weaning schedule: to your goal in two weeks

The principle is simple: remove about 50 to 60 mg of caffeine every three to four days (1 cup brewed at home), and replace it with a flavorful caffeine-free substitute. Slow enough to prevent withdrawal, fast enough to reach your goal carefree within two weeks.

Day 1–3: Replace the cup you miss the least

Usually, this is not your first cup of coffee or second matcha latte of the day, but the one at three in the afternoon or after dinner. Replace that one with a creamy rooibos cappuccino. Same cup, same machine, same moment. You will notice almost nothing physically, but you are immediately down ~60 mg of caffeine.

Day 4–7: Move your last caffeine moment to earlier in the day

During pregnancy, your liver breaks down caffeine increasingly slowly. Therefore, set a clear cutoff at noon: after 12:00 PM, choose caffeine-free. You will notice that you fall asleep more easily in the evening, a nice gain in a phase where your sleep is very precious.

Here is where rooibos shows its major advantage over decaf: it actually contains 0 mg of caffeine. You can drink a rooibos cappuccino at nine o'clock in the evening without a care.

Day 8–11: Halve your morning ritual

Do you always drink a strong cappuccino and a matcha latte or two large cups of coffee/tea in the morning? Switch to one caffeinated drink, or go half-and-half: one regular coffee and one rooibos cappuccino. This is the moment you discover that it is primarily the ritual of making it that gives you that pleasant feeling.

Day 12–14: Taking stock

Add up your daily total again. Are you neatly under 200 mg? Then you've made it! Would you rather go all the way to zero? Then feel free to repeat these steps for another week.

There is no reason to stop caffeine completely if you are under 200 mg. The Netherlands Nutrition Centre, EFSA, NHS, and ACOG all use that limit, not zero. Many women keep their morning coffee and make the rest of the day caffeine-free. That is a fine outcome as far as we are concerned.

Four golden tips to make weaning easier

1. Replace the ritual, not just the drink: A bag of light tea does not replace a strong coffee, as it is a different ritual. A caffeine-free cappuccino preserves the familiar ritual.
2. Drink extra water: Withdrawal headaches and dehydration headaches feel the same and reinforce each other.
3. Expect a small dip around day 2 to 4: If a slight headache or fatigue does occur, it usually happens around day 2 to 4. It rarely lasts more than a few days. Knowing it might happen makes it a bit more bearable.
4. Do not be too hard on yourself if a day goes wrong: In its advice, the WHO specifically targets women with a structurally high intake of more than 300 mg per day. An occasional extra cup is not a disaster.

Decaf or rooibos-espresso: what to choose?

Both options fit well within the guidelines. The difference lies mainly in the experience and the details:

The honest advice: if you are specifically looking for the familiar taste of coffee, choose a good decaf. If you mainly want to get back that familiar treat, and never want to have to think about it again in the evening or during the day? Then Rooipresso® rooibos-espresso works better.

Also read our extensive comparison: Decaf coffee vs. rooibos-espresso: what suits you? →

Frequently asked questions

How long do caffeine withdrawal symptoms last?

Usually a few days, peaking around days two to four. By weaning gradually through this schedule, symptoms such as headaches remain mild for most women or do not occur at all.

Do I have to stop drinking coffee completely?

No. The Netherlands Nutrition Centre, EFSA, NHS, and ACOG use a safe limit of 200 mg of caffeine per day, not zero. That amounts to approximately two standard cups of filter coffee brewed at home.

Can I drink decaffeinated coffee (decaf) unlimitedly?

Practically speaking, yes: with about 3 mg per cup, you would have to drink dozens to get near 200 mg. For safety, the Nutrition Centre includes decaf in the general advice of a maximum of two cups of coffee per day.

Why does my body break down caffeine more slowly now?

Due to pregnancy hormones, the enzyme system in your liver works more slowly. As a result, caffeine remains in your bloodstream for hours longer. Furthermore, caffeine crosses the placenta, while your baby cannot yet break down the substances on their own.

Start in the cupboard, not with willpower

Make sure your alternative is ready before you start Day 1. That is the secret behind a weaning schedule that works effortlessly.

Order Rooipresso® Capsules (€5.95) · for your Nespresso® machine →

Order Rooipresso® Ground (€10.95) · for espresso machine, moka pot, or French press →

Would you like to read through all the medical backgrounds and guidelines again?

Read our guide: Coffee and pregnancy: how much caffeine is okay? →

Sources

1. Netherlands Nutrition Centre (Voedingscentrum). How much coffee and tea can you drink when pregnant or breastfeeding? — voedingscentrum.nl
2. NHS. Foods to avoid in pregnancy. — nhs.uk
3. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the safety of caffeine. EFSA Journal, 2015;13(5):4102. — efsa.europa.eu
4. World Health Organization. Restricting caffeine intake during pregnancy (eLENA). — who.int
5. American College of Obstetricians and Gynecologists. Committee Opinion No. 462: Moderate Caffeine Consumption During Pregnancy. 2010, reaffirmed 2023. — acog.org
6. Speer KE, Marnewick JL, Davies SEH, et al. The Effect of Rooibos Tea (Aspalathus linearis) Consumption on Human Health Outcomes: A Systematic Literature Review. Beverages, 2024;10(4):113. — mdpi.com

Last updated: August 2026

This article has been compiled with care based on public guidelines and scientific publications. It serves as general information and is not medical advice. Always consult your midwife or GP with questions about your specific situation.