Caffeine: Less Is Best
With coffee shops popping up everywhere, teens and pre-teens are discovering they’re great spots not only for hanging out, but also for boosting waning energy.
Although conclusive evidence is still lacking about caffeine’s long-term effect on children, two nutrition experts at Cincinnati Children’s advise parents to monitor their children’s caffeine intake. Too much can affect both their behavior and their overall health.
Popular Products Pack Caffeine
“Children have access to more caffeine than in the past,” says dietitian Ann Rooney, RD, LD. “It’s everywhere: in hot and cold Starbucks®, Monster Energy® and Red Bull® drinks, Foosh™ energy mints, smoothies with a shot of caffeine, and regular and diet pop.”
The United States offers no guidelines for caffeine limits in children, but Canada has weighed in, says dietitian Gina Gilchrist, RD, LD. Children ages 4 to 6 should consume no more than 45 milligrams (mg) a day, about one 12-ounce caffeinated soft drink. For children 7 to 9, keep caffeine under 62.5 mg a day, which rules out energy drinks and their 60 to 80 mg load. Older children 10-12 can handle more, about 85 mg, which is still less than the 135 mg in one cup of coffee.
While parents can’t monitor everything their child consumes, certain symptoms might raise red flags. “If children are frequently nauseated or irritable, or complain of headaches, check caffeine intake,” advises Ms. Gilchrist.
Hidden Sources Add to Overload
Coffee and soft drinks are obvious culprits, but consider hidden sources, says Ms. Rooney. “Many pain relievers contain caffeine, which increases their effectiveness. Antihistamines have caffeine added to counteract the drowsiness the medicine produces.”
So, is it as easy as reading labels? Not exactly, says Ms. Gilchrist. By law, labels must note caffeine content only if it is added to the product separately as a pure substance. "Caffeine is part of many plants, so parents need to get familiar with plants and other products high in caffeine,” she says. “Look on the label for coffee beans, tea leaves, cocoa beans, kola nuts, guarana beans and yerba mate.”
Negative Effects Multiply
Beyond caffeine overload, consider the related negative health effects. Several caffeinated soft drinks a day, loaded with sugar, add weight to children fighting obesity. Soda pop quenches thirst and fills children, so that many don’t drink milk, an essential for growth.
Sports drinks, soft drinks and iced tea may sound good for children playing outside in the heat, but they also contain caffeine, a diuretic. To avoid dehydration, children should stick with water.
Cut Back Carefully
It won’t be easy weaning children off caffeine. Start by estimating how much your child consumes, suggests Ms. Rooney. Then take it slow because caffeine withdrawal can cause headaches, irritability, inability to concentrate and stomachaches.
“Caffeine is not addictive in the true sense of the word, so children can cut back,” adds Ms. Gilchrist. “Help them eliminate one pop or cup of coffee a week until they are in a safe range of caffeine intake. If teens insist on that daily coffee, urge them to drink a latte, which cuts the coffee in half and adds milk.”
“Parents need to be role models when it comes to caffeine,” says Ms. Gilchrist. “They can’t drink six or eight cups of coffee a day, and expect their teens not to do the same.”
