Can Kids Drink Coffee? Is Caffeine Bad for Children?

Children drinking coffee is a popular discussion topic. If your preteen asks “What age can you drink coffee,“ you've come to the right place to find the answer. The caffeine content is the main concern for children who drink coffee.

Some studies suggest caffeine adversely affects children's emotional health and sleep [1].

Yet benefits may include improved physical performance and respiratory issues among other populations.

In general, starting around age 12, it’s safe for kids to drink a small amount of coffee, but should avoid consuming it very often.

Children & Coffee: What the Research Says

There aren’t many studies examining the impact caffeine has on developing children. The long-term side effects remain unknown.

Several health agencies around the world have tried to quantify this question by providing clear guidelines for the safe intake of caffeine in children.

For example, the Canadian government suggests a limit of 2.5 mg of caffeine per kg of body weight for children (up to 18 years) [2].

Compare this to adults, which is closer to 300 or 400 mg of daily caffeine per day (depending on specific circumstances).

Population	Maximum Daily Caffeine Intake (mg)
Children (up to 18 years)	2.5/kg of bodyweight
Pregnant women	300 mg total
Women planning to become pregnant	300 mg total
Breastfeeding women	300 mg total
Adults (18+)	400 mg total

Source: Recommended Maximum Caffeine Daily Intake [2]

Other basic guidelines on daily coffee consumption for children from the Canadian government are as follows [3]:

Age 4–6 — 45 mg
Age 7–9 — 62.5 mg
Age 10–12 — 85 mg
Adolescents (12–18) — 85–100 mg

The American Academy of Pediatrics has a powerful take on caffeine and children. The AAP finds caffeine unsuitable for kids because of potential, untested long-term consequences.

Disrupted sleep and increased anxiety are a couple of examples. Overall, caffeine isn’t recommended for children under 12, and teens under 18 should limit consumption to 100 mg/day [4].

Limited research exists on the long-term effects of caffeine intake on children. This makes giving guidelines on how old to drink coffee tricky but not impossible!

The Australian government has similar advice. They recommend consuming no more than 400 mg of daily caffeine. Under Australian advice, children should wait to drink coffee until they are 19 years old [5].

Caffeine can add up to a surprising amount throughout the day. Knowing a rough estimate of your daily caffeine consumption can be helpful, and understanding the caffeine you and your teen have makes monitoring easier.

Caffeine Content of Common Beverages

Beverage	Amount	Caffeine (mg)
Herbal tea	1 brewed bag	0
Lipton Lemon Iced Tea	16.9 oz	21
Coca-cola regular	12 oz.	34
Diet coke	12 oz.	46
Yoga Pure Green Tea	1 brewed bag	58
Phocus Caffeinated Sparkling Water	11.5 oz.	75
Pure Leaf Unsweetened Black Tea	16.9 oz	77
Mountain Dew AMP Original	16 oz.	142
Starbucks Double-Shot Espresso	1.5 oz. doppio	150
Starbucks Caffè Latte or Cappuccino	16 oz. grande	150
Monster Energy	16 oz.	160
Prime Energy	12 oz.	200
Starbucks Caffè Americano	16 oz. grande	225
Dunkin’ Coffee	20 oz. large	270

Source: Center for Science in the Public Interest: Caffeine Chart [6].

Even drinking two cups of coffee a day can equate to a high amount of caffeine. When enjoyed alongside soda and a pre-gym caffeine drink, levels can skyrocket. Many studies show the negative sides of caffeine consumption. These include increased risks of anxiety, insomnia, and headaches [7]. We need more research to explore caffeine effects on children since bad side effects exist in adults.

Health Implications of Caffeine on Children

Generally, the more caffeine consumed, the more impactful the effects will be. Children are far smaller and less developed than adults, and caffeine has different effects on younger, developing bodies. There's a shortage of studies researching caffeine's effect on children's bodies.

According to Johns Hopkins University, too much caffeine can be dangerous and even toxic to children [3]. There’s still a lack of long-term research on caffeine's effects on children's cardiovascular and nervous systems, but recommendations lead to its unsuitability. Too much caffeine could worsen anxiety and sleep, making things harder for your child.

So, how old do you have to be to drink coffee? Ideally, an adult! Consuming a safe amount of daily caffeine is possible for adults. Keeping below the FDA's recommendation of <400 mg can lead to positive results [8]. As for children, long-term results are still in question. If your child struggles with fatigue, it's best to seek help from a pediatric specialist. Coffee is stimulating but better suited to adults who can tolerate caffeine well.

Coffee Habits of Children Around the World

As children, our surrounding environment influences us. This includes drinking coffee at a young age, especially in countries like Brazil and El Salvador [9]. Coffee given to children in these countries isn't as strong but is generally sweeter and milkier. The age at which it is okay to drink coffee varies around the world, and different practices and cultural norms exist. Growing up in coffee-producing countries like Brazil exposes children to coffee from an early age – but is this good?

There’s recognition of moderation with children drinking coffee around the globe. A common factor seems to be the limited consumption of coffee for little ones to avoid unwanted effects. A dabble of coffee here and there for various symptoms is common practice in some countries. Regardless of culture, however, people recognize the risks of caffeine and children and don’t encourage large quantities for kids.

Alternatives to Caffeine for Energy

Reaching for a brew whenever we need an energy boost is something many of us do throughout the day. It takes a few cups of coffee to reach the recommended 400 mg/day, but for children, guidelines are far lower.

It's best to opt for alternatives to caffeine for energy to avoid unwanted side effects.

Beverage	Amount	Caffeine (mg)
Herbal tea	One brewed bag	0
Coconut water	12 oz.	0
Fruit juice	12 oz.	0
Milk	12 oz.	0
Sprite	12 oz.	0

Source: USDA FoodData Central [10].

As shown in the above table, several popular drinks often loved by kids are caffeine-free. Coconut water, for example, is sweet, delicious, and high in electrolytes. Our bodies need potassium, calcium, and magnesium for bone health, muscle function, and more. Coconut water is a fantastic source of these electrolyte minerals, which help regulate bodily functions and improve fatigue [11].

Poor sleep can affect the physical and neurobehavioral well-being of children [12]. So, achieving restful, quality sleep for young ones is essential. Caffeine affects sleep quality and increases anxiety [13]. This may not be the case for everyone, as it's possible to be more or less tolerant of caffeine. Studies show that the negative effects of caffeine on sleep don't bode well for children who drink coffee.

There's no denying coffee boosts energy. But is there a better way for children to stay energized and hydrated? Studies show a correlation between hydration and neurological function [14]. Hydration affects mood, fatigue, sleep, and headaches. Advising young children to steer clear of coffee is best practice. Instead, keep hydration and energy levels up by consuming water.

Recommendations for Parents

So, at what age can you drink coffee, or at what age should you drink coffee? Limited guidelines exist, but they lean towards avoiding caffeine for children under 12 years. Between 12 and 18, children may be able to enjoy small amounts of coffee. This is only possible if daily restrictions are in place. Moderation and monitoring of caffeine intake are fundamental to avoiding caffeine-related issues.

If you're considering allowing your child to enjoy a brew here and there, keep an eye on their consumption. Decaf can be a helpful coffee introduction with a limited amount of caffeine, making it easier to keep levels low. When consumed alongside soda, energy drinks, and other caffeinated products, tracking children's caffeine intake is even more essential.

Symptoms such as reduced concentration and fatigue can be covering up issues. If your child shows interest in drinking coffee for increased energy, it’s beneficial to get to the bottom of their tiredness. Consult a pediatrician for professional advice and guidance for fatigue in children and problems that could be contributing.

Product Spotlight: Instant Vietnamese Coconut Coffee

Creamy and delicious, Cafely’s instant Vietnamese coconut coffee is a sweet choice. Monitoring caffeine intake is simple as each pack conveniently makes one brew with 125 mg (not recommended for children under 12).

Dairy-free, sugar-free, and packed with bold robusta beans, this coconut milk coffee is ideal for a boost on the go. Caffeine isn’t recommended for children, so this isn’t a suitable option for young ones. Adults, however, can indulge in a cup of silky coconut coffee heaven.

FAQs: Coffee & Children

Are you still wondering what age you can start drinking coffee, or do you have other questions? We'll answer some popular FAQs about children drinking coffee below:

1. Is it safe for a 12-year-old to drink coffee occasionally?

It's generally advised to limit caffeine intake in children due to potential health risks and a lack of long-term studies. Children 12 or under aren’t advised to drink coffee and should stick to caffeine-free beverages instead.

2. What are healthier alternatives to coffee for preteens?

Herbal tea, decaffeinated drinks, milk, and fruit juice are ideal coffee alternatives for preteens. All of these beverages provide adequate hydration, which is crucial for optimal health and well-being.

3. How much caffeine is too much for a 12-year-old?

The Canadian government suggests limiting caffeine intake in children (up to 18 years) to 2.5 mg/kg of body weight. For specific guidelines for your child, consult a pediatrician who can provide individual recommendations and advice.

4. Can coffee affect a child’s development?

Coffee may affect children’s development by interfering with regular growth and worsening pre-existing conditions. High blood pressure, chronic kidney disease, and anxiety are health conditions that may be affected badly by coffee consumption [15].

5. What symptoms should I watch for if my child consumes caffeine?

Look for symptoms like insomnia, nervousness, restlessness, nausea, increased heart rate, and anxiety in children consuming caffeine. Many of these symptoms are seen with large volumes of caffeine, but everyone has a different body that may tolerate caffeine differently.

References:

Torres-Ugalde, Y. C., Romero-Palencia, A., Román-Gutiérrez, A. D., Ojeda-Ramírez, D., & Guzmán-Saldaña, R. M. E. (2020). Caffeine Consumption in Children: Innocuous or Deleterious? A Systematic Review. International journal of environmental research and public health, 17(7), 2489. Retrieved on May 31, 2024 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7177467/
Government of Canada (2022). Caffeine in Foods. Retrieved on May 31 2024 from https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods.html
Johns Hopkins Medicine. Is Coffee Bad for Kids? Retrieved May 31, 2024, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/is-coffee-bad-for-kids
Schneider, M. B, MD, Benjamin, H. J, MD. (2011). Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate? Committee on Nutrition and the Council on Sports Medicine and Fitness. Pediatrics 127 (6): 1182–1189. Retrieved on May 31, 2024 from https://publications.aap.org/pediatrics/article/127/6/1182/30098/Sports-Drinks-and-Energy-Drinks-for-Children-and?autologincheck=redirected
Queensland Government, Children's Health Queensland. (2019). Should My Child be Drinking Caffeine? Retrieved on May 31, 2024 from https://www.childrens.health.qld.gov.au/about-us/news/feature-articles/should-my-child-be-drinking-caffeine
Center for Science in the Public Interest. Caffeine Chart. Retrieved on May 31, 2024 from https://www.cspinet.org/caffeine-chart
Saraiva, S. M, Jacinto, T. A, Gonçalves, A. C, Gaspar, D, Silva, L.R. (2023). Overview of Caffeine Effects on Human Health and Emerging Delivery Strategies. Pharmaceuticals. 16(8):1067. Retrieved on May 31, 2024 from https://www.mdpi.com/1424-8247/16/8/1067
US Food and Drug Administration (2013). Spilling the Beans: How Much Caffeine is Too Much? Retrieved on May 31, 2024 from https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
Ana Paula Rosas. (2020). Introducing Children to Coffee. Perfect Daily Grind. Retrieved on May 31, 2024 from https://perfectdailygrind.com/2020/12/introducing-children-to-coffee/
10. US Department of Agriculture. FoodData Central. Retrieved on May 31 2024 from https://fdc.nal.usda.gov/index.html
WebMD. (2023). Health Benefits of Coconut Water. Retrieved on May 31, 2024 from https://www.webmd.com/diet/health-benefits-coconut-water
Liu, J., Ji, X., Pitt, S., Wang, G., Rovit, E., Lipman, T., & Jiang, F. (2024). Childhood sleep: physical, cognitive, and behavioral consequences and implications. World journal of pediatrics: WJP, 20(2), 122–132. Retrieved on May 31 2024 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9685105/
Distelberg, B., Staack, A., Elsen, K., & Sabaté., J (2017). The Effect of Coffee and Caffeine on Mood, Sleep, and Health-Related Quality of Life. Journal of Caffeine Research. Retrieved on May 31 2024 from https://www.researchgate.net/publication/314651188_The_Effect_of_Coffee_and_Caffeine_on_Mood_Sleep_and_Health-Related_Quality_of_Life
Liska, D., Mah, E., Brisbois, T., Barrios, P. L., Baker, L. B., & Spriet, L. L. (2019). Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients, 11(1), 70. Retrieved on May 31 2024 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356561/
Columbia University Irving Medical Center. (2022). Caffeine and Kids. Retrieved on May 31, 2024 from https://www.cuimc.columbia.edu/news/caffeine-and-kids