February is American Heart Month, an appropriate time to examine habits that can influence cardiovascular health early in life. One that is often overlooked is caffeine consumption among children and adolescents.
Over the past decade, caffeine intake in youth has increased substantially. What was once limited to the occasional soda now includes energy drinks, specialty coffee beverages, teas, and a growing number of products marketed for focus or performance.
This article is not intended to alarm or judge families. Rather, it aims to provide clarity: why children are using caffeine, where it is coming from, what the evidence tells us about its effects, and why routine caffeine use is not advised for children or teens.
Why Children and Adolescents Use Caffeine
Caffeine use in young people is rarely incidental. In clinical conversations, several themes appear consistently.
Academic demands are a major driver. Early school start times, rigorous coursework, extracurricular activities, and screen use often result in chronic sleep deprivation. Caffeine is then used as a compensatory tool to maintain alertness.
Some adolescents report improved concentration with caffeine. For children with attention difficulties or undiagnosed ADHD, caffeine may feel helpful, leading to informal self-treatment. This is an important signal for further evaluation rather than a long-term solution.
Appetite suppression is another factor, particularly among adolescents navigating body image concerns. Caffeine’s effect on hunger cues can unintentionally interfere with adequate nutrition during a critical growth period.
Taste and familiarity also play a role. Sweetened coffee and tea beverages are often designed to be palatable and appealing, especially to younger consumers. Some families choose decaffeinated coffee as an alternative, which reduces caffeine exposure significantly, though it is important to note that decaf is not completely caffeine-free.
Finally, caffeine use has become socially normalized. Coffee and energy drinks are widely available, heavily marketed, and often perceived as benign, despite their stimulant properties.
The Social Side of Caffeine Use in Teens
Coffee shops—particularly well-known brands such as Starbucks—have become common gathering places for teens. These spaces offer independence, social connection, and a sense of belonging. Carrying a specialty drink can function as a form of social currency, signaling maturity, productivity, or status among peers.
For many teens, the behavior is less about caffeine itself and more about participation. The drink becomes part of a routine tied to friendship, identity, and daily structure. This can make caffeine use feel normal, expected, and even necessary to fit in.
There are also financial implications that families may not immediately recognize. Regular purchases of specialty coffee or energy drinks can add up quickly, often costing several dollars per day. Over time, this can reinforce habitual use and normalize caffeine as a daily necessity rather than an occasional choice.
Recognizing the social and financial context is important. When caffeine use is tied to connection and identity, simple restriction is often less effective than open conversation and thoughtful boundary-setting.
Common Sources of Caffeine
Parents are often surprised by both the quantity and variety of caffeine sources their child encounters.
These commonly include:
- Energy drinks, which may contain very high and sometimes unregulated amounts of caffeine
- Coffee and espresso-based beverages
- Tea, including bottled and specialty varieties
- Sodas
- Pre-workout powders, protein or meal-replacement products, nutritional supplements, gummies, and energy bars
- Café beverages from retailers such as Starbucks, Dunkin’, and Panera, where a single drink may contain caffeine equivalent to multiple sodas
It is also important to understand the difference between regular and decaffeinated coffee. A standard 8-ounce cup of regular coffee contains approximately 95 mg of caffeine, while decaffeinated coffee contains about 2–10 mg per 8 ounces. Decaf is not 100% caffeine-free; typically 97%–99% of the caffeine has been removed, but small amounts remain.
Portion sizes, refills, and unclear labeling can make it difficult for children and parents to accurately assess total intake.
Approximate Caffeine Content of Popular Beverages
Beverage (Typical Serving) | Approximate Caffeine Dose |
Brewed coffee (8 oz) | 95 mg |
Decaf coffee (8 oz) | 2–10 mg |
Starbucks Frappuccino (12–16 oz, varies by flavor) | 65–95 mg |
Starbucks Pink Drink (16 oz) | 45 mg |
Starbucks Iced Matcha Latte (16 oz) | 80 mg |
Sweet tea (16 oz) | 30–45 mg |
Soda (12 oz cola) | 30–35 mg |
Red Bull (8.4 oz) | 80 mg |
Celsius Energy Drink | 200 mg |
Values are approximate and may vary by size and formulation.
Hidden Sources of Caffeine
Caffeine exposure is not always obvious. Additional sources include:
- Chocolate and chocolate-flavored products (chocolate contains theobromine, a stimulant related to caffeine, and small amounts of caffeine)
- Dark chocolate contains significantly more caffeine than milk chocolate
- White chocolate is naturally caffeine-free
- Ice cream and desserts made with coffee or espresso
- Certain headache medications and over-the-counter remedies, including Midol
- Some herbal supplements and weight-loss products
Cardiovascular Effects of Caffeine in Youth
Caffeine is a stimulant that acts on the central nervous system and cardiovascular system. Children metabolize caffeine differently than adults, and sensitivity varies widely.
Documented cardiovascular effects include:
- Increased heart rate
- Elevated blood pressure
- Palpitations
- Sensations of anxiety or jitteriness that may be perceived as cardiac symptoms
These effects may be more pronounced in children with underlying heart conditions, anxiety disorders, or heightened sensitivity to stimulants.
The American Academy of Pediatrics states that energy drinks should not be consumed by children or adolescents. Importantly, there is no established safe level of caffeine intake for children, particularly younger ones.
Impact on Sleep and Headaches
One of the most consistent and clinically relevant effects of caffeine in children is its impact on sleep.
Caffeine can delay sleep onset, reduce total sleep time, and impair sleep quality. Even when consumed earlier in the day, its effects may persist into the evening.
Rebound headaches are also common in children who use caffeine regularly. As caffeine levels fall, headaches may develop, reinforcing continued use and creating a cycle that is difficult to break.
Adequate sleep is essential for learning, emotional regulation, immune function, and physical growth.
Caffeine, Growth, and Weight
A common concern among parents is whether caffeine stunts growth. Current evidence does not demonstrate a direct effect on height.
However, caffeine may influence growth indirectly. Appetite suppression can reduce overall caloric and nutrient intake. Sleep disruption can interfere with growth hormone secretion, which primarily occurs during deep sleep. Over time, these factors may contribute to unintended weight changes or nutritional deficiencies.
Clinical Guidance and Takeaway
From a pediatric and cardiovascular health perspective, routine caffeine use—particularly from energy drinks and high-caffeine beverages—is not recommended for children or adolescents.
When a child relies on caffeine to function during the day, it often points to an underlying issue such as insufficient sleep, excessive academic stress, nutritional gaps, or untreated attention concerns. These are best addressed directly rather than masked with stimulants.
Parents are encouraged to approach this topic with curiosity and support. Open conversations, paired with guidance from a pediatrician, can help families identify healthier strategies that support both short-term functioning and long-term health.
If you have concerns about your child’s caffeine intake, heart health, sleep patterns, or focus, we encourage you to discuss them with your pediatrician.
