New guidelines suggest it’s best to avoid caffeinated beverages while the brain is in a period of rapid brain development, or adolescence, Food And Wine reports.
Teens today have plenty of opportunities to consume caffeine-containing products, such as energy drinks, coffee, and sodas. Studies have shown that about a quarter of teens consume caffeine almost every day. However, new guidelines from a group of nutrition researchers suggest that teens should avoid caffeine altogether.
The guidelines, created by experts from Healthy Eating Research, the Academy of Nutrition and Dietetics, the American Academy of Pediatric Dentistry, the American Academy of Pediatrics, and the American Heart Association, provide beverage recommendations for children and teens ages 5 to 18. The guidelines emphasize that water and plain milk are the best options, while limiting consumption of 100% fruit juices, plant-based milks, and flavored milks. Beverages with added sugar, artificial sweeteners, and those containing caffeine and other stimulants should be avoided.
The guidelines say teens should avoid beverages with any amount of caffeine, including black tea, coffee, and energy drinks, given the uncertainty about safe levels of caffeine for children and teens. Currently, there are no federal guidelines for safe amounts of caffeine for children and teens, but the Food and Drug Administration (FDA) says most healthy adults can consume up to 400 milligrams of caffeine per day.
How does caffeine affect children?
Caffeine is a stimulant that occurs naturally in more than 60 plants, including coffee beans and black tea leaves. It can also be added to some products, such as energy drinks.
“Caffeine is addictive. Too much caffeine can cause sleep problems, high blood pressure, and anxiety. Caffeine withdrawal is also painful and can cause headaches,” said Jamie Alan, PhD, a professor of pharmacology at Michigan State University.
For teenagers, consuming too much caffeine is especially concerning, as many energy drinks and other beverages advertised as such contain up to 200-300 milligrams of caffeine.
That’s a lot for adults, too. Excessive caffeine consumption can cause symptoms such as:
Tearfulness and tremors
Unsteadiness and insomnia
Headaches
Dizziness
Rapid heart rate
Dehydration
Anxiety
Addiction
Ansley Schulte, pediatric medical director at KidsPeace, said that “habits formed in the teenage years are the foundation for long-term health.”
She suggested that it’s best to avoid caffeinated beverages during the period when the brain is still developing.
Top Sources of Caffeine for Teens
For teens, the most common sources of caffeine are:
Coffee: 2-15 milligrams
Bottled iced tea: 20-80 milligrams
Sodas: 35-55 milligrams
Black or green tea: 55 milligrams
Coffee: 80-200 milligrams
Energy drinks: 200-250 milligrams
Various types of energy drinks with stimulants: 150-300 milligrams
Caffeine can also be sneaked into some foods and drinks, such as:
Chocolate
Some protein cookies
Chocolate bars
Ice cream
Gum and “energy-boosting” “snacks”
Even some drinks that appear to be caffeine-free can contain these stimulants (a large version can contain up to 55 milligrams of caffeine).
“Caffeine content is not always listed on food labels, which makes it difficult to determine how much caffeine teens are consuming,” said Dr. Megan Lott.
Should teens avoid caffeine altogether?
Yes, according to the latest guidelines.
This advice is in line with the American Academy of Pediatrics’ advice, which says: “Avoiding caffeine is the best choice for all children.”
Dr. Gina Posner agrees with this guidance.
“I definitely tell my patients to avoid it,” she said, adding that even a small amount allowed can make teens think of it as an opportunity to consume too much.
The doctor noted that caffeine is a stimulant and can affect teens’ bodies differently than adults.
Schulte also advised avoiding caffeine as much as possible due to side effects such as poor sleep and anxiety.
Posner, meanwhile, said energy drinks are particularly concerning.
“There have been teenagers who have died from energy drinks,” she said.
However, the doctor said it’s “not the end of the world” if a teenager consumes caffeine occasionally, but they should minimize it.
Jamie Alan also suggests that parents shouldn’t panic if their child occasionally consumes caffeine products.
“An occasional low-caffeine drink, a cup of coffee, a latte, or a sip of soda, can be perfectly safe for teenagers. But the bigger problem is the sheer amount of caffeine in many of the drinks that are available,” Alan said.
