From soft drinks to ice cream and chocolate, you’ll find caffeine in a growing number of foods.
As a result, caffeine, once mainly for adults, has found its way into the eating habits of children, sometimes in large amounts.
The effects of caffeine on children can be especially intense. Play it safe, and limit the amount of caffeine your child takes in.
This article gives you information about:
- Caffeine and its effects on the body.
- How much caffeine is safe for your children.
- Ways to cut down on the amount of caffeine your kids are taking in.
What is Caffeine?
Caffeine is a naturally occurring ingredient in common foods and beverages such as coffee, frozen coffee drinks, tea, iced tea drinks, cocoa and chocolate. Caffeine is also added to colas and energy drinks.
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In the human body, caffeine acts as a stimulant. It increases heart rate, blood pressure and feelings of alertness. A person’s body weight also affects the impact of caffeine on the body.
Because children have lower body weights than adults, even small amounts of caffeine can have very intense effects.
How Much is Too Much?
Health Canada recommends that children under 12 take in no more than 2.5 milligrams of caffeine for every kilogram of body weight.
Based on average body weights, the maximum daily caffeine intake for children between four and 12 years is:
- 45 milligrams for children aged four to six.
- 62.5 milligrams for children aged seven to nine.
- 85 milligrams for children aged 10 to 12.
A 12-ounce (355-millilitre) can of regular cola has between 36 and 46 milligrams of caffeine. One can of cola gives a four- to six-year-old child the maximum daily amount of caffeine.
Caffeine can cause children to become excited, restless, irritable and unable to sleep. Caffeine can also make it difficult for children to concentrate.
Children, like adults, can go through withdrawal symptoms if they become used to having caffeine and it is taken away. Symptoms of withdrawal include headaches, mood swings and sleepiness.
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Cut It Out to Play It Safe
Play it safe. Reduce the amount of caffeine that your child takes in. Do this by:
- Not offering your children cola beverages, iced tea and frozen coffee drinks.
- Never giving your child or teenager energy drinks, which contain extremely large amounts of both caffeine and sugar.
- Saving chocolate for special occasions.
- Offering healthy drink choices such as water, milk or fortified soy beverages.
Remember: When it comes to caffeine and kids, a little goes a long way. Limit the amount of caffeine your child takes in each day.
Learn More
Caffeine and the Student Body
The British Columbia Ministry of Education provides an easy-to-read overview of how caffeine impacts children and youth at school.
Can Food Affect Your Child’s Behaviour?
The City of Toronto’s Public Health Department gives reliable advice on how caffeine and other food ingredients affect behaviour in children.
Check on Caffeine
The British Columbia Dairy Foundation’s Check on Caffeine brochure lets you assess both your and your child’s caffeine intake.
It’s Your Health: Caffeine
Health Canada reviews the health concerns related to caffeine, including recommended daily maximum intake levels.
