Warm beverages — lattes, hot cocoa, mochas — can be comforting for adults and kids alike. But what about caffeine? Should children and teens be joining in on these “pick-me-ups”?
The American Academy of Pediatrics recommends that children under 12 avoid caffeine entirely, and teens should limit their intake to roughly 100 milligrams per day (approximately the caffeine content of one small cup of coffee or two cans of caffeinated soda).
Pediatrician Paula Marsland, M.D., of Monument Health Spearfish Clinic, however, advises caution beyond the numbers. “In general, it’s best not to encourage caffeine in any child under 18,” she said. “There are certainly situations where kids will have a soda or older teens might start enjoying coffee, but my guidance is not to start a habit that can be hard to break. Steering parents toward water or reduced-fat milk puts us in a much better place.”
Even occasional indulgences, like a cup of coffee on the weekend, are generally fine for teens, Dr. Marsland noted. “If it’s more of a treat, OK. But don’t let it become a daily habit.”
Short-term effects of caffeine include jitters, hyperactivity, nausea, loss of appetite, and disrupted sleep. “You’ll actually get some rebound fatigue, because after the high, there’s the crash,” Marsland explained. Long-term effects, studies show, can be more concerning. A Finnish study of 2,500 13- to 15-year-olds found that those who regularly consumed energy drinks were more likely to use tobacco, marijuana, and alcohol. They also reported skipping breakfast, skipping teeth brushing, and generally had a lower sense of their own health.
Stunt your growth?
You might remember your parents telling you that drinking too much caffeine will stunt your growth. Dr. Marsland pointed out, while the link between height and caffeine consumption isn’t one-to-one, there is some credence to that classic parental advice: “It’s not that caffeine directly inhibits growth,” she said. “Kids consuming high caffeine often eat less, which reduces nutrient intake critical for growth. That, combined with sugary drinks, can lead to obesity, sleep issues, insulin resistance, and other downstream effects that impact development.”
The risk rises with regular consumption of high-caffeine beverages. “One to two sodas a week or a weekend coffee is fine for a teen,” Dr. Marsland said. “But a daily energy drink or large coffee? That’s when side effects become a concern.”
Harmless Energy Drinks?
The energy drink industry is massive, and its marketing is smart — and accessible to kids. “You’ve got social media influencers, celebrities, even sports sponsorships targeting teens,” Dr. Marsland said. “And the products often contain caffeine from multiple sources: coffee bean extract, guarana, green tea extract, or synthetic forms created in a lab.”
Dr. Marsland emphasized caution. In 2023, a young woman with an underlying heart condition died after consuming a lemonade at a popular chain restaurant that was heavily caffeinated — it contained over 390 milligrams of caffeine! “She likely didn’t realize the danger,” Dr. Marsland said. “Anybody with congenital heart disease or arrhythmias should be extremely cautious.”
Additionally, Poison Control centers have recorded a 24% rise in calls about teen energy drink reactions between 2017 and 2023. Globally, as many as 75% of teens in some European countries consume them. “These are not harmless beverages,” Dr. Marsland said.
What Works
Even so, caffeine does have selective, medically supervised uses. Children with ADHD may sometimes benefit from a small caffeine boost to improve focus, much like stimulant medications. It can also help treat migraine onset — but always under a provider’s guidance and at much lower doses than found in energy drinks.
So, if parents want kids and teens to stay alert without caffeine, what works? Sleep hygiene tops the list. “Prioritizing sleep, reducing screens and sugar before bed, and ensuring kids are active during the day all help,” Dr. Marsland said. Hydration is another simple fix. “Many kids aren’t drinking enough water. Proper hydration changes energy levels and overall well-being more effectively than an energy drink.”
Diet and supplementation matter too. In northern climates, like here in the Black Hills, vitamin D — about 1,000 micrograms daily — is often recommended. A balanced diet with fruits, vegetables, healthy carbs, and protein supports steady energy, while avoiding late-day sugar spikes helps maintain restful sleep.
Dr. Marsland also encourages involving kids in the conversation about caffeine. “Ask them what they get from an energy drink and explore ways to achieve the same benefits differently. If the idea comes from the child, you often get more buy-in. It gives them autonomy while helping them understand the risks.”
Ultimately, the goal is a family-wide approach. “If parents model moderation — cutting back on their own coffee or energy drink use — it reinforces healthy habits,” she said. “We’re all in it together.”
Learn more about Dr. Marsland HERE