Adolescent Caffeine Intake
Caffeine is a naturally occurring central nervous system stimulant. It is one of the most widely consumed ingredients in the world, with estimates of 80-90% of adults consuming at least one caffeinated beverage each day.
One of the main benefits of caffeine is its ability to reduce tiredness and increase alertness. The compound blocks the brain’s uptake of adenosine, a neurotransmitter that builds up over the course of the day and increases “sleep pressure”, or the desire to go to sleep. Caffeine works very quickly, so this benefit can be achieved within just 20 minutes after consumption.
However, caffeine can have some negative side effects, and it appears that adolescents in particular are more sensitive to the consequences of caffeine. Given that adolescents are in a lifestage of immense physical and mental growth, their sleep requirements are higher than the average adult’s at 8 - 10 hours per night. Yet teenagers are more likely to suffer from insomnia and poor sleep due to caffeine intake. This can lead to a cycle of sleep deprivation and a perceived need for more caffeine to stay alert. Given that the half life of caffeine is about 6 hours (the point at which half of the consumed caffeine is filtered out of the body), teens who consume caffeine in the afternoon are even more likely to have restless sleep.
Caffeine can also exacerbate feelings of nervousness, restlessness and anxiety among adolescents, counteracting the calm, cool confidence that most teenagers are aiming to achieve.
While caffeine can act as an ergogenic aid among adult athletes by decreasing the perception of muscle fatigue, adolescents might not receive the same physical performance benefits. In fact, caffeine intake among adolescent athletes is more likely to decrease their motor performance, potentially hindering their athletic performance.
What’s even more significant is the concern that habitual caffeine consumption appears to stunt brain development among teens. Given that caffeine’s main effects are on the brain, it seems that caffeine can interfere with the growing connections (synapses) in the brain.
Adolescence is also a time of peak calcium deposition in the bone. Accruing bone mass earlier in life leads to beneficial health outcomes as one ages, including decreasing the risk of osteoporosis and fractures. The most optimal time for bone mineral deposition is during adolescence and early adulthood, and after age 30, the natural decline of bone mass begins. Unfortunately, caffeine consumption during the teenage years appears to decrease bone mineral density. In severe cases, this could even increase the risk of bone fractures during teenage years.
Due to these negative side effects, it is recommended that teenagers limit their caffeine intake to less than 100 mg daily, if they are going to have it at all. Yet it is very easy to exceed this limit! Consider some of the following sources of caffeine:
Starbucks Grande Blonde Blend: 360 mg
Starbucks Grande Peppermint Mocha: 150 mg
Starbucks Venti Caramel Frappuccino: 130 mg
Starbucks Grande Cold Foam Cold Brew: 155 mg
Starbucks Grande Iced Caramel Macchiato: 150 mg
Celsius Energy Drink, 12 oz.: 200 mg
Ghost Energy Drink, 12 oz.: 200 mg
Clif Cool Mint Chocolate Energy Bar: 49 mg
Vitamin Water Energy, 20 oz.: 60 mg
Snapple Peach Tea, 20 oz.: 48 mg
Ben & Jerry’s Coffee Coffee BuzzBuzzBuzz Ice Cream, 1 pint: 180 mg
Panera Strawberry Lemon Mint Lemonade Charger, 20 oz.: 260 mg
Diet Coke, 12 oz. : 46 mg
While the occasional indulgence in a caffeine-containing food or beverage is okay, it’s best to avoid habitual consumption of caffeine during teenage years. For adolescents, it appears that the negative consequences of caffeine intake outweigh the potential benefits. Yet many teenagers do not view caffeine as a concern, nor do they have an idea of just how much caffeine could be accruing in their daily intake.
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