Caffeine For Teens: Consume Responsibly

Introduction

Whether it’s the way you kick off your day or an afternoon pick-me-up, caffeinated

drinks are a staple of daily life in the United States for teens and adults. Many people crush

their day job with the help of several cups of coffee, and tasty coffee creamers only add to the appeal. Adorably branded energy drinks live in the manicured fingers of the influencers on everyone’s TikTok FYP. And no one could pass up the 2-for-1 deals on Monster at convenience stores.

But what if all this casual caffeine consumption, disguised in increasingly delicious and qell-branded products, isn’t as harmless as it seems?

What Caffeine Is

Caffeine is a chemical found naturally in certain plants, and it can be created in a lab by chemists. Caffeine can be found in some obvious or unexpected places:

• Coffee

• Tea (green & black, matcha)

• Energy drinks

• Soda

• Chocolate (cacao beans)

• Some chewing gum

• Some supplements

• Some protein powders, granola bars, and seltzer waters

When humans eat or drink caffeine, almost every system in our bodies is affected.

Caffeine is considered a “stimulant.” Stimulants raise the level of activity in our bodies. Caffeine acts directly on the nervous system to cause these changes:

• Increased alertness

• Increased energy

• Faster reflexes

• More awake

• Better focus

• Boosted mood

The Catch

A cup of coffee or an energy drink sounds like a great way to win the day. A majority of

Americans agree, given that almost 70% us have at least one caffeinated beverage a day (4). But stimulants like caffeine are not all positive, and there are downsides to their action within the human body, such as (1):

• Racing heart/heart palpitations

• Sweating

• Shaking/tremors

• Upset stomach

• Anxiety

• Irritability

These negative effects are due to how caffeine activates the fight or flight response by

stimulating the nervous system, resulting in a spike of adrenaline within the bloodstream (2).

For people younger than 18 years old, the stimulation of the nervous system and an increase in adrenaline can have even more serious consequences.

In addition to the negative effects experienced by adults, caffeine consumption in teens

can be associated with many behavioral problems, most notably (3, 5):

• Aggressive behavior

• Misconduct

• Withdrawal symptoms similar to the flu

• Difficulty limiting other substances like nicotine and alcohol

Caffeinated beverages, especially energy drinks with unregulated levels of caffeine and other ingredients like B-vitamins and plant extracts that enhance it’s effect, are increasingly associated with heart problems in adolescents, which can be deadly (7):

• Chest pain

• High heart rate and blood pressure

• Weakened heart muscle (cardiomyopathy)

• Altered pattern of heartbeats (cardiac arrhythmia)

• Heart attack

• Loss of heartbeat (cardiac arrest)

Empowered Consumption

In reality, no teen is going to quit drinking caffeinated beverages, even with the potential

for such serious side effects, in the same way no one is going to stop riding in cars just

because they are dangerous. Consider the following information like a “seatbelt” for caffeine

consumption. The risk is always going to be present, but having the necessary information to

make informed decisions about how and when caffeine is used makes all the difference.

There is no established guideline for the daily intake of caffeine for teenagers 12-18,

however, a good starting point is keeping caffeine less than 100 mg for older teens (equivalent to a cup of coffee, a single shot of espresso, two 12 oz sodas, or an 8 oz Red Bull) (5).

Pay close attention to the amount of caffeine listed on the packaging, and when drinking fountain drinks, do not drink anything with an unknown amount of caffeine, or go back for multiple refills of caffeinated beverages.

Limiting caffeine to 100 mg or less per day is only part of supporting a healthy lifestyle.

All of the old, boring health advice remains, like drinking mostly water, prioritizing sleep,

and eating a well-balanced diet full of healthy fats, lean protein, fruits, vegetables, and whole

grains. Invest in social time with friends, and when a Starbucks trip comes up, enjoy it to the

fullest, as all foods can fit in a healthy diet at the right dose.

Citations

https://www.ncbi.nlm.nih.gov/books/NBK223808/

https://www.medstarhealth.org/blog/caffeine-energy-drinks-heart-safety#:~:text=The%20U.S.%20hasn't%20developed,11%3A%20Less%20than%2085%20mg

https://www.jahonline.org/article/S1054-139X(24)00556-1/fulltext

https://iafns.org/publication/an-update-on-beverage-consumption-patterns-and-caffeine-intakes-in-a-representative-sample-of-the-us-population/

https://www.rileychildrens.org/connections/how-much-caffeine-is-safe-for-your-teen

https://www.jpeds.com/article/S0022-3476(24)00327-5/fulltext

Written and researched by Emma

2026 The HEAL Project