Ask the Pharmacist

Q: My teenager seems to be drinking a lot of caffeinated beverages these days. What is an appropriate amount for adolescents to consume?

A: Caffeine is one of the most widely-consumed psychoactive substances in the world, and its use among adolescents is increasing. While moderate caffeine consumption is generally considered safe for adults, its impact on adolescents is more concerning due to their ongoing development.

We, as parents, want to be able to provide clear guidance on appropriate caffeine consumption levels for our kids. According to Health Canada, the recommended maximum daily intake of caffeine for adolescents varies based on age and body weight. The guidelines, which help ensure that caffeine consumption remains within safe limits, minimizing the risk of adverse effects, are as follows:
 

• Ages 4-6: Up to 45 milligrams (mg) per day
• Ages 7-9: Up to 62.5 mg per day
• Ages 10-12: Up to 85 mg per day
• Ages 13 and older: Generally, up to 2.5 mg per kilogram of body weight per day

For instance, a 13-year-old weighing 50 kg (110 pounds) should not exceed 125 mg of caffeine per day. That leads to the next question: What does 125 mg of caffeine look like?

Well, that depends on the type of food or beverage that contains the caffeine. Caffeine is found in a variety of foods and beverages that are popular among adolescents. Some common sources and their caffeine content in milligrams include:
 

• Coffee - A typical eight-ounce cup of coffee contains about 95 mg, with larger sizes containing up to 330 mg of caffeine and iced cappuccino containing about 220 mg
• Tea - An eight-ounce cup of black tea has approximately 47 mg, while green tea contains about 28 mg, with larger sizes containing up to 210 mg
• Soft drinks - A 12-ounce can of cola usually contains about 30-40 mg of caffeine
• Energy drinks - These can vary widely, with some containing as much as 160 mg per 16-ounce can
• Chocolate - An ounce of milk chocolate has about six mg; whereas, dark chocolate can contain up to 20 mg per ounce or 28 grams

Many teenagers rely on energy drinks to help get them through the day and may have two or more in a day. While moderate caffeine consumption can have some benefits, such as increased alertness and improved concentration, excessive intake can lead to several long-term adverse effects, particularly in adolescents.

For example, though they may feel they “need” the mental boost, it may also be wreaking havoc on their sleep, since caffeine is a stimulant. That, in turn, leads to “needing” more caffeine to function the next day, and so on. Some of the well-known adverse effects of caffeine are:
 

1. Sleep disruption - Caffeine can interfere with sleep patterns, leading to insomnia or poor sleep quality. Adolescents require adequate sleep for healthy growth and cognitive development. Chronic sleep deprivation can affect academic performance, mood, and overall well-being.
2. Increased anxiety and stress - High caffeine intake can exacerbate anxiety and stress levels. Adolescents are particularly susceptible to these effects, which can impact their mental health and social interactions.
3. Cardiovascular effects - Excessive caffeine consumption can lead to increased heart rate and elevated blood pressure. While the long-term impact on cardiovascular health in adolescents is not fully understood, these changes are concerning and warrant caution.
4. Bone health - Some studies suggest that high caffeine intake may interfere with calcium absorption, potentially affecting bone health. Adolescents are in a critical period for bone development, and compromised bone health could have long-term consequences.
5. Addiction and dependence - Adolescents can develop a dependence on caffeine, leading to withdrawal symptoms, such as headaches, irritability, and fatigue, when they reduce or stop intake. This can create a cycle of dependence that is difficult to break.

If you are concerned about your teenagers’ caffeine consumption, be open with them and discuss the above negative effects caffeine can have on the body. It is also important to lead by example and moderate your own caffeine intake in front of them. Encourage them to read the labels on all beverages and snacks to check for caffeine content.

You may have noticed the exceedingly high level of caffeine in energy drinks compared to the other sources. Advise against the regular consumption of these drinks to reduce the risk of adverse effects.

Perhaps consider a healthier alternative to caffeine products, such as water, herbal teas, or milk, which all provide hydration without the caffeine.

There are also other ways to rejuvenate yourself that do not involve food or beverages, such as exercise, meditation and/or allowing yourself to have a 20-minute nap.

For more information about this or any other health-related questions, contact the pharmacists at Gordon Pharmasave, Your Health and Wellness Destination. Also check the website at www.gordon-pharmasave.com/ and the Facebook page at www.facebook.com/GordonPharmasave/