My 13-year-old daughter is eager to try Starbucks products, but I worry about how it will affect her body. Is it OK for her to have heavily caffeinated drinks at such a young age?
“The medical community has yet to agree on limits for caffeine consumption for children and teens,” says Lisa Cimperman, MS, RD, LD, clinical dietitian at University Hospitals Case Medical Center. “Recommended daily limits for teen caffeine intake range from 100 to 300 mg — about the same amount of caffeine in one to three cups of coffee. Keep in mind that smaller individuals require less caffeine to produce side effects.”
While moderate caffeine consumption, overall, is not harmful, parents should be aware of the following issues:
Addiction:
Like adults, teens can develop a dependence on caffeine. This is associated with decreased caffeine sensitivity, and individuals need to increase their caffeine intake to produce the desired effects. If this is the case, help your teen cut back slowly, otherwise he or she may have symptoms such as headaches, depression and body aches.
Obesity:
Many coffee drinks, made with whole milk, flavored syrups and topped off with whipped cream, contain upward of 500 calories each. Moderation, substituting whole milk with skim and skipping the whipped cream will help stave off unwanted pounds.
Hydration:
Caffeine is a diuretic, which means that it causes the body to eliminate water. Teens should avoid excessive caffeine intake in hot weather or when participating in vigorous activity.
Calcium Intake:
Caffeine may have a modest negative effect on calcium retention. But more importantly, coffee drinks should not replace low-fat milk consumption.
The teenage years are critical for bone building. Make sure that your child is consuming at least three servings of low-fat dairy products daily. “A good choice is a 12-ounce latte made with decaf espresso and skim milk,” says Cimperman. “This will provide 90 calories and 25 percent of your teen’s daily calcium requirement.”
In addition, new coffee drinkers or those who are very sensitive to caffeine may be prone to a variety of negative side effects, such as jitteriness/nervousness, upset stomach, difficulty concentrating or sleeping and increased heart rate and blood pressure. The key is to cut back gradually and cut off caffeinated beverages six to eight hours before bedtime.
Overall, parents should strive to be good examples of moderation. Encourage healthier beverages such as water or low-fat milk and be on the lookout for signs of dependence. The occasional cappuccino or latte is not harmful to teens, especially when made with soy or skim milk and decaf coffee. One sure way to limit your teen’s caffeine intake is to have the latte money come from his or her own pockets!