Caffeine use among the youth is reaching alarming levels, exacerbated by the highly caffeinated energy drinks that have flooded shop shelves, which are so attractive to adolescents and teens. Up to a third of youngsters now drink energy drinks every week, and experts are warning that these could be harmful to them. While these drinks are often marketed as performance boosters or cool pick-me-ups, the science tells a very different story.

It can be tricky to know just how much caffeine kids can safely consume and their energy drink habit can become a big concern. In today’s blog, I’ll give you all the information you and your youngster need to make informed choices about their caffeine and energy drink intake.

How much caffeine should kids be drinking?

The consensus from child development experts is that children under the age of 12 should not consume caffeinated drinks at all, while adolescents between the ages of 12 and 18 should limit their intake to less than 100 milligrams (mg) per day. The estimated upper safe limit for teen caffeine intake is 3 mg per kg of their body weight.

To put this into perspective, one average cup of tea can range from 25-70 mg of caffeine and a standard cup of coffee contains 60-100 mg. However, UK’s best-selling energy drink contains 160 mg of caffeine per can, and some go all the way up to 505 mg.

Dr. Amelia Lake, a professor of public health nutrition at Teesside University, led a review published in 2024 which examined fifty-seven recent studies on the effects of energy drinks on young people’s health. The review included over 1 million children from 21 countries. Her work found the evidence is clear that energy drinks are harmful both to the mental and physical health of children and young people, as well as their behaviour and their education.

These energy drinks are often marketed in a way that appeals children and teens, promoted by influencers. If your youngster is begging for these drinks, you wouldn’t be the first or the last parent to feel the pressure! Before your teen or tweenager picks up a can or bottle, it’s important to understand what goes into these drinks and how they might affect them.

Why do kids consume energy drinks?

Teens and pre-teens are seeking increased energy, better focus and athletic performance, or just for the buzz. They might be tempted to drink down a bottle when they feel fatigued or foggy-brained, especially before studying, participating in sports or to help manage sleep deprivation. And this can easily become a habit.

In my clinical work I also see older teens and young people who are addicted to other substances such as alcohol and drugs. They may turn to these drinks as a perceived ‘healthier option’ as if to fill the void when they are not consuming the more harmful substances. However, the high from these energy drinks can then become an addiction in itself, and drinking one can a day can easily turn into ten.

What effects do energy drinks have on children and teens?

Along with very high levels of caffeine, these drinks can also contain large volumes of refined sugar, flavourings, artificial sweeteners, preservatives and other ultra-processed ingredients, as well as stimulants like ginseng and guarana. This overstimulation on the mind and a growing body has important risks:

Sleep disruption leads to other problems

Energy drinks are notorious for disrupting sleep, especially if they are consumed in the afternoon and evening. Teens who drink them frequently tend to find it difficult to get to sleep, sleep less and have poorer sleep quality, which can affect everything from their mood to memory and immune function the next day.

One study found for every caffeinated drink consumed in the afternoon, adolescents lost 14 minutes of sleep, rising to 28 minutes for caffeinated drinks consumed in the evening. These youngsters were also more likely to skip breakfast, eat more junk food and feel lazier the next day.

Sleep time and quality is super important. Your kids won’t be interested in the increased future risk of dementia from disrupted sleep, but they may be interested when they hear that better sleep has been shown to increase reaction times, energy, and sporting performance …without caffeine.

Mental health challenges

There’s also a strong link between energy drink consumption and mental health challenges. Teens drinking these regularly report higher levels of stress, emotional difficulties and even suicidal thoughts and attempts. Some studies also found associations with exacerbated ADHD symptoms, depression, anxiety and panic disorders.

Risky behaviours

Teens who regularly consume energy drinks are significantly more likely to engage in risky behaviours such as smoking, vaping, binge drinking and even drug use. Alarmingly the research finds that those who mix energy drinks with alcohol are at even greater risk of poor academic performance and reckless behaviour.

Academic and social effects

Most of these studies found that teens who drink energy drinks perform worse academically. They’re also more likely to be involved in bullying, physical fights and accidents.

While one study did show a positive link between energy drinks and school performance, this was an outlier. A couple of other small studies suggested a slight improvement in sports performance (like faster swim times), the overall evidence doesn’t support energy drinks as a reliable or safe performance enhancer for teens.

Links with inflammation and pain

Energy drink consumption in children has been linked to increased headaches, stomach aches and an irritable bowel which may well be due to the other pro-inflammatory ultra-processed ingredients in the can, as well as the effects of too much caffeine on a delicate system. Other inflammatory conditions can also be made worse by energy drink consumption, and worsening rates of asthma, allergic rhinitis and eczema may well all be linked.

Metabolic and physical health concerns

From a physical and metabolic health perspective, the findings are equally concerning. Regular energy drink consumption has been linked to cardiovascular problems such as heart rhythm disturbances (known as arrhythmias) and higher blood pressure even in the young.

These drinks are also linked with a higher body mass index and putting on weight around the tummy and torso. Drinking these energy drinks have a greater risk of developing type 2 diabetes and insulin resistance.

Dentists are also worried about dental enamel erosion and lots of cavities in the teeth in youngsters who make these drinks a regular habit.

Vitamin and mineral depletions

Energy drinks can also cause deficiencies in essential vitamins and minerals, particularly when consumed on a regular basis or in large quantities. Caffeine acts as a diuretic, which means it boosts urine production. This heightened urination can result in the loss of water-soluble vitamins such as B vitamins and vitamin C. Caffeine can also promote the excretion of minerals like magnesium through the urine.

Additionally, caffeine may interfere with the absorption of specific minerals such as calcium, by blocking the vitamin D receptors necessary for calcium uptake. According to the Nursing Times, rising instances of iron deficiency in teenage girls might also be connected to the growing consumption of energy drinks.

So, a high consumption of these drinks could result in key deficiencies that can affect energy levels, immunity, mood and the neurological system if these vitamins and minerals aren’t adequately replaced through a nutritious diet or supplements are taken to compensate.

Microplastic exposure

There is also a risk for ingesting high quantities of microplastics. According to the European Environment Agency, a study found that approximately 84% of 57 samples of soft drinks, cold tea and energy drinks contained microplastics. Microplastics were found in various forms, including fibres and fragments from the plastic bottles as well as from the colours added to the make the drinks look more appealing such as blue, red, brown, black and green. Microplastics are known as endocrine disruptors and may affect the course of puberty and upset hormones as well as pose a risk for cancerous cells to grow.

Which drinks can they switch to instead, and how can they get a natural high?

Firstly, before thinking of alternative drinks, it is important to support their system with the nutrients that may have been depleted from consuming too many of these energy drinks. So, taking a good multivitamin and mineral or a range of supplements which contain B vitamins, vitamin C, iron, calcium, vitamin D and magnesium can really help them feel more resilient and robust. The B vitamins and iron will help with energy levels and mental acuity, the vitamin C and vitamin D with poor immunity and mood; the magnesium may help reduce anxious feelings, restless legs or twitches.

Secondly think about optimising hydration, and this means drinking lots of water every day – at least 8 glasses daily. Coconut water provides some much-needed natural electrolytes as well as home made freshly pressed juices and smoothies. It is ok to turn to natural electrolyte preparations to add to their water, especially if they are sporty or get dehydrated easily. Try my refreshing electrolyte drink which can give a natural high without the jitters. Snacking on water-dense foods like watermelon, pineapple, berries, bell peppers and cucumber can also help hydration.

When it is chilly, think about offering them herbal teas which are warming and can be very soothing, yet uplifting at the same time. There are some healthier hot chocolates and this is easy to make and then you have autonomy over which milk and the quality of cocoa powder you put in.

There are now some ‘healthier’ drinks brands on the market, which are tasty and convenient without all the ultra-processed nasties and extra caffeine. Just try and avoid ones that contain potassium benzoate and sweeteners such as sucralose and acesulfame K where possible.

Look out for brands that are sweetened or flavoured with wonky fruit and squished berries. Also, there are now lots of drinks using apple cider vinegar as a base. And my favourite is delicious water kefir-based drinks. Maybe buy a few different options and have fun as a family tasting them and find out the healthier options they like the most?

At this age, your child is making their own choices about what they will drink when they’re not at home. You can’t control what they choose all the time, but you can give them the tools to make an informed choice – if they’re often feeling sluggish and turning to energy drinks, try talking to your child about why they might feel tired and why a big boost of caffeine and sugar with a side of UPF ingredients might not be the best solution.

Round Up

Energy drinks are not just “harmless caffeine boosts” – they can have serious implications for your teen’s physical, emotional, and mental wellbeing if they become an ingrained habit. Youngsters can become curious about caffeine and small amounts of caffeine, such as the occasional cup of tea is thought to be totally okay. However, some energy drinks marketed to their age group can be excessively high in caffeine and other stimulants. If your child is experimenting with energy drinks and caffeine, keep an eye on their intake and make sure you both understand the potential risks and recommendations.

If they’re having a hard time feeling energised, and you feel they are relying on energy drinks too much, then book in with the NatureDoc clinical team for help finding the root cause.

If you are interested in your own use of caffeine, if have written about it here!

References

• Consumption of energy drinks by children and young people: a rapid review examining evidence of physical effects and consumer attitudes
• The impact of energy drinks on health of children and young adults – review of latest research
• Consumption and effects of caffeinated energy drinks in young people: an overview of systematic reviews and secondary analysis of UK data to inform policy
• Impact of daily caffeine intake and timing on electroencephalogram-measured sleep in adolescents
• Emerging iron deficiency in teens ‘down to energy drinks’
• Energy Drink Use in Adolescents With and Without ADHD: Trends and Influences
• Adolescent Caffeine Consumption and Aggressive Behavior: A Longitudinal Assessment
• Consumption of energy drinks by children and young people: a systematic review examining evidence of physical effects and consumer attitudes
• The impact of extended sleep on daytime alertness, vigilance, and mood
• Risky behaviors, substance use, and other lifestyle correlates of energy drink consumption in children and adolescents: a systematic review
• Energy Drinks: Effects on Blood Pressure and Heart Rate in Children and Teenagers. A Randomized Trial
• Energy Drink Consumption: Beneficial and Adverse Health Effects
• Energy Drinks and Their Acute Effects on Heart Rhythm and Electrocardiographic Time Intervals in Healthy Children and Teenagers: A Randomized Trial
• Energy Drinks and Their Acute Effects on Arterial Stiffness in Healthy Children and Teenagers: A Randomized Trial
• Concerning Caffeine: Are Highly Caffeinated Youth at Risk for Conduct Problems?
• Caffeine Exposure in Children and Adolescents Consuming Ready-to-Drink Coffee Products
• Sleep and Circadian Rhythms in Children and Adolescents: Relevance for Athletic Performance of Young People
• First study of its kind on the microplastic contamination of soft drinks, cold tea and energy drinks – Future research and environmental considerations
• Prevalence of microplastics in commercially sold soft drinks and human risk assessment