Is It Safe for Kids to Drink Caffeine? Here's What Experts Say

We spoke to a pediatrician about the potential risks, benefits and overall effects caffeine may have on kids.

Reviewed by Dietitian Jessica Ball, M.S., RD

If you walk through any grocery store, the beverage aisle and refrigerated sections are lined with various beverages like bottled coffees and energy drinks created and marketed to target the attention of kids. If you pop into a Starbucks to grab an afternoon coffee on any weekday, you may see groups of young kids sitting at the tables drinking elaborate coffee and tea drinks packed with caffeine, added sugar and even bits of candy. There is an entire sector of the beverage industry catering to kids, ultimately promoting the consumption of caffeine.

Caffeine is a stimulant, which according to the Alcohol and Drug Foundation, is a class of drugs that speed up messages traveling between the brain and body. This may not sound like the best thing for a child who is still growing and developing, both inside and out. All of this may leave you wondering, is it safe for kids to drink caffeine? We spoke with a pediatrician and took a deeper look into this topic.

Is It Safe for Kids to Drink Caffeine?

Tanya Altmann, M.D., FAAP, a pediatrician and founder of Calabasas Pediatrics, provided her honest and genuine insight into this topic, as well as some specific examples of circumstances in which she has worked with patients in regard to drinking caffeine. Currently, there are no federal guidelines for caffeine intake for children. The American Academy of Child and Adolescent Psychiatry realizes that most children and adolescents drink or eat some form of caffeine each day, as it is found “naturally in some plant-based foods and drinks, and is also added to many manufactured products.” However, the AACAP discourages caffeine consumption for kids. They reiterate that there is no proven safe dosage, but those 12 to 18 years of age should try to limit their intake of caffeine to no more than 100 milligrams per day. Those younger than 12 should completely avoid caffeine.

Below is a list of commonly consumed caffeine beverages, and the amount of caffeine they contain per 8 ounces.

• Coffee: about 100 mg

• Black Tea: about 50 mg

• Can of Cola: about 25 mg (and usually high in added sugar)

• Energy Drinks: Ranging anywhere from 40 to 250 mg (and usually high in added sugar)

It can be nearly impossible for kids to avoid any and all caffeine, and just as difficult for adults to notice every ounce of caffeine a child may be introducing to their body. This is because caffeine isn’t just in the things we drink. It’s in a lot of foods, as well, which is important for adults to keep in mind when monitoring food labels, ingredients and even skin care products like lip balm. According to the AACAP, kids may consume caffeine through things like mints, gummy candy, chewing gum, snack foods, chocolate, cookies and energy bars.

The risk enters when a child may be both drinking and eating caffeine on a regular basis, without anyone realizing it. Instead of feeling stress over it, Altmann advises adults to speak to a pediatrician, as each child is different. Caffeine is tough to avoid, but able to be managed by practicing moderation. “[Foods and drinks] all contain different amounts of caffeine. In general, I like to say no caffeine past noon, whether in foods or drinks,” Altmann advises.

While both Altmann and the AACAP do not recommend caffeine for kids, there are circumstances in which drinking caffeine may benefit a child. “Kids with ADHD or focus and concentration issues may benefit from small amounts of caffeine, such as green tea in the morning or a small amount of plain black coffee,” advises Altmann. This is because, similar to many ADHD medications, caffeine acts as a stimulant in their brain, aiding in improved focus and task completion. While Altmann prefers that kids do not consume caffeine, she explains that if it is something that will be helpful to them, she is open to recommending the smallest amount needed on a consistent basis and then seeing how they respond.

Additionally, Altmann advises that it is important to gain an understanding as to why a child really wants to drink caffeine. “Ask them why they’re asking. To help with focus and concentration? Because they like the taste? Because they want to drink what their parents are drinking?” suggests Altmann. It may also be possible that they are craving the added sugar in a sweet drink that also happens to contain caffeine (note that added sugar intake should ideally be less than 25 grams per day). If the child simply wants it “just because,” adults can make different suggestions in place of caffeine, such as sparkling water, a homemade smoothie, coconut water, decaffeinated herbal teas or a 100% fruit juice.

Potential Risks of Caffeine for Kids

Even without extreme caffeine intake, children who regularly drink caffeine may still be at risk for long-term issues, according to the AACAP. This could include increased stress hormone levels, withdrawals when caffeine intake stops, increased risk of panic, violence or substance use problems, and more difficulty quitting other substances, such as nicotine. Here are some other potential risks to consider regarding caffeine and kids.

Side Effects and Caffeine Overdose

The side effects children may experience when drinking caffeine are similar to adults. “Too much caffeine can cause feelings of being jittery and nervous, upset stomach, headaches, problems with concentration, trouble sleeping, faster heart rate and increased blood pressure,” advises Altmann. In extreme cases, kids can also experience caffeine overdose, which may include vomiting, high blood pressure, heart rhythm problems and, less commonly, disorientation and hallucinations.

According to the AACAP, “Each year, thousands of people, some of them children, receive emergency treatment related to caffeine use. Youth with certain health conditions such as heart problems, seizures or migraines may be more at risk for caffeine-related problems than others.”

Withdrawal Symptoms

Altmann explains that “abruptly stopping caffeine may cause withdrawal symptoms like headaches, low energy and irritability for those who drink a lot of it.” Caffeine is a stimulant that increases alertness, but the quick boost you get from drinking caffeine is due to receptors in the brain temporarily turning on and off. Caffeine does not provide energy that will last, and what goes up must inevitably come down. She goes on to explain that “caffeine can make heart problems or anxiety worse for kids who are at risk.”

Excess Added Sugar Intake

Many caffeinated beverages are also loaded with added sugar. Regularly consuming excess added sugar can lead to a myriad of issues for children, from tooth decay and cavities to increasing the risk for insulin resistance, type 2 diabetes and obesity. Altmann explains that “caffeinated drinks—like cola, coffee beverages and energy drinks—don’t have nutrients, vitamins and minerals that growing kids need.” If a child begins drinking sweetened beverages at a young age, it could further increase the risk of both short- and long-term health issues developing later on. In fact, the American Heart Association recommends that added sugar is not even included in the diet of any child under age 2.

Frequently Asked Questions

1. What are the potential long- and short-term effects drinking caffeine may have on a child?

Potential short-term effects may include insomnia, anxiety, jitters, upset stomach, headaches, loss of appetite and increased heart rate. Potential long-term effects may include increased stress hormone levels, excessive consumption of added sugar, mood problems and difficulty quitting or limiting other substances (like alcohol or nicotine) in the future.

2. At what age can a child safely consume caffeine?

There is no known safe amount of caffeine for anyone age 11 or younger. Pediatricians advise against caffeine for children under 12, “and against any use of energy drinks for all children and teens.” According to the Food and Drug Administration, energy drinks can have more than twice the caffeine as an equal amount of coffee. If a child age 12 to 18 does drink caffeine, pediatricians also suggest limiting caffeine to 100 milligrams daily, which is the equivalent of 8 ounces of plain coffee or 16 ounces of plain black tea.

3. How can I determine if—and how much—caffeine is in a drink for my kids?

The AACAP advises checking product labels and ingredient lists to know how much caffeine is in a product, and to keep in mind that different drinks contain varying amounts of caffeine. Additionally, parents and caretakers should keep in mind that there are many different drinks that contain caffeine. In addition to the most obvious—like coffee and tea—it’s also important to monitor the caffeine content in soda, iced tea, energy drinks, chocolate- and coffee-flavored drinks, pre-made smoothies and even some fruit juice drinks.

The Bottom Line

Pediatricians and medical professionals advise against children drinking caffeinated beverages. It is recommended that children under the age of 12 do not consume caffeine in any form, and that kids ages 12 to 18 do not consume more than 100 milligrams of caffeine daily. The feeling of energy that caffeine provides is from its stimulant effects, not because it provides actual usable energy for our cells (aka calories). Therefore, it is not necessarily harmful for kids ages 12 to 18 to drink caffeine in moderation, but it is not recommended since they are still growing and developing, both mentally and physically.

While it may be difficult to prevent a child from consuming any caffeine at all, there are many ways for adults to understand the potential impact caffeine may have. Monitor the amount of caffeine a child is consuming by reading labels, talking to a pediatrician and paying attention to which drinks and food contain caffeine—and how much.

Read the original article on Eating Well.