Teens & Caffeine: How Much is Too Much?

What? A morning without our cup of Joe? It’s a scary thought for many of us coffee-addicted parents. Even scarier, though, is the fact that our teens are now waking up to the caffeine habit. From sodas and energy drinks to coffee shops popping up around every corner, caffeine is hard to avoid these days, and it’s easy to see why teens want in on the trend.

“There’s an obvious (if temporary) ‘energy boost’ that’s appealing. Advertising is also a huge influence; many energy drinks have marketing strategies designed to appeal to teens. Then there are teens who want to do the ‘grown-up’ thing, which is drinking coffee,” says Antonette Acosta-Dickson, M.D., at Kansas City’s Kimball and Associates Family Medicine.

Add in the fact that most teens today are overscheduled with sports and after-school activities, leaving little time and energy for homework. This is where a dependency often begins.

Olathe mom Tina Alstatt says her two teen sons began drinking caffeine regularly around the ages of 15 or 16.

“They would drink it when they had their own money and were out with friends,” she says. “My oldest son, Joey, drinks mainly energy drinks but also coffee because they ‘wake him up.’ I’ve always tried to limit their consumption of caffeine to only special occasions, but as they’ve gotten older and more independent, they don’t listen,” she says. “Joey recently told me he spends $20 a week on energy drinks alone.”

Caffeine is defined as a drug, one that is naturally produced in the seeds and leaves of many plants. It stimulates the central nervous system and increases alertness. It’s also known to give most people an energy boost and it elevates moods. But how much is too much for a growing teen?

The Food and Drug Administration does not provide any recommendations for caffeine consumption for adolescents, nor does the American Dietetic Association. However, it does state that 200 to 300 milligrams a day (about two to three cups of coffee) is safe for adults.

“The key, as to most things, is moderation. Most parents won’t give their kids a cup of coffee, but think less of caffeine in other foods and beverages,” says Acosta-Dickson. “I think the ‘okay’ is ultimately dependent on the child’s parents, who know their child best. For example, if you have a child who has health conditions that could be worsened by drinking coffee, such as acid peptic disease, insomnia or high blood pressure, you obviously want to minimize your child’s caffeine exposure.”

Alstatt says both of her teens suffer from insomnia and headaches, though her oldest son suffers more than his brother.

“I think it’s because he drinks so many energy drinks,” she says. “Energy drinks are bad for our kids. Teens are so busy with activities and school, they think these ‘energy’ drinks are going to solve their problems by amping them up to get everything done. They don’t realize that they do more harm than good.”

While caffeine can seem like a wonder drug at boosting energy, it can also bring with it unwelcome side effects. Both kids and adults can experience such things as jitteriness and nervousness, upset stomach, headaches, difficulty concentrating, difficulty sleeping, increased heart rate and increased blood pressure. Plus, caffeinated regular sodas introduce unnecessary calories, leading to obesity.

Consuming as little as 100 mg of caffeine a day (approximately two cans of soda) can lead any person to become dependent on caffeine. What this means is that withdrawal symptoms can develop—like sleepiness, irritability, headaches and overall lousy feelings—if a person quits caffeine abruptly. And, caffeine hits children and teens hard because the less a person weighs, the more caffeine affects the body—and the longer it stays in the system.

Acosta-Dickson says parents can help their teens by limiting caffeine consumption.

“A teen may look like a young adult, but his or her body isn’t fully developed yet. Each person’s caffeine sensitivity is different. It can be lowered by regular consumption of caffeine, so eventually it takes more caffeine to produce the same effect,” she says. “Keep track of how much caffeine your teen consumes, and try to cut down gradually to 100mg or less per day.”

Kansas City mom Gina Klein is a writer and photographer who admits to needing a little caffeine once in a while to keep up with her work and two daughters.