Like many parents, I begin my day with a mug of strong coffee. Caffeine can help with the sleep deprivation that can come with the job of being a parent! But my caffeine habit isn\u2019t something I worry much about \u2013 for the most part it\u2019s considered safe for adults in moderation.<\/p>\n
But what about kids? Well that may be a different story. Let\u2019s look at the numbers. Here are the findings from several studies that looked at caffeine consumption and content in the US reported by the American Board of Pediatrics:<\/p>\n
Here\u2019s the caffeine content in some common drinks (amounts vary widely by brand):<\/p>\n
Energy drinks and shots are a concerning source of caffeine. They typically contain high levels in small volumes. For example, there\u2019s 80 to 250 mg of caffeine in a single 8 oz serving and as high as 500 mg in a 1 ounce shot. This makes it easier to quickly consume high and potentially toxic doses of caffeine.<\/p>\n
Energy drinks can also be poorly labelled and may have additives, such as Guarana, a plant with a high concentration of caffeine, that boost the actual caffeine level and its effect. The American Academy of Pediatrics (AAP) recommends kids avoid energy drinks completely \u2013 they have no place in our kids\u2019 diets.<\/p>\n
How much caffeine is safe?<\/strong><\/p>\n The U.S. Federal Drug Administration recommends healthy adults have no more than 400 mg of caffeine a day (about 2 cups of coffee), but stress that it affects people differently. Some are more sensitive and metabolize it more slowly. Pregnant women should talk with their doctors before consuming caffeine.<\/p>\n Caffeine also effects growing kids and adolescents going through puberty differently than adults. The AAP recommends that children under 12 should ideally have no caffeine, and older kids should have no more than 100 mg a day.<\/p>\n The health risks of caffeine in children include:<\/p>\n Kids who drink more caffeine spend more time on electronics and are less physically active. They\u2019re more anxious and hyperactive. Caffeine can disturb sleep \u2013 even hours after having it. With decreased sleep, we tend to crave more caffeine. This leads to an unhealthy cycle of caffeine consumption and sleep deprivation.<\/p>\n Older kids who consume caffeine engage in more risk-taking behaviors, including alcohol and tobacco use. In extreme cases, toxic levels of caffeine can result in death. Energy drinks used as mixers for alcohol can contribute to an overall increase in alcohol consumption. The Centers for Disease Control and Prevention (CDC) explains this affect.<\/p>\n \u201cWhen alcohol is mixed with caffeine, the caffeine can mask the depressant effects of alcohol, making drinkers feel more alert than they would otherwise. As a result, they may drink more alcohol and become more impaired than they realize, increasing the risk of alcohol-attributable harms.\u201d<\/p>\n And yet, caffeine does nothing to actually \u201csober you up.\u201d Many of the effects of caffeine have not yet been studied in kids, so we don\u2019t fully understand how it affects their developing brains and growing bodies. We don\u2019t yet have clear data about what levels of caffeine are safe for young children and teens. More research needs to be done, and, until this happens, we should approach caffeine in our kids\u2019 diets with caution and moderation.<\/p>\n Find more resources for parents<\/p>\n Caffeine Informer: American Academy of Pediatrics: Centers for Disease Control and Prevention:\n
\nCaffeine Content of Drinks<\/a><\/p>\n
\nCaffeine Sources for Children and Teens<\/a>
\nSports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?<\/a><\/p>\n
\nThe Buzz on Energy Drinks<\/a><\/p>\n