Coffee is one of the world’s most widely consumed beverages for adults, so when it comes to the age-old debate about when it’s safe to start consuming coffee, the answer is a bit nuanced. While most health professionals agree that consuming coffee can be beneficial, the age at which it is safe to start doing so has been largely debated among leading medical and health organizations.
In 2019, the American Academy of Pediatrics (AAP) released updated nutrition guidelines for children and adolescents. In their guidelines, the AAP recommended that children under 12 years of age should not have coffee, citing concerns about its potential health risks. The AAP noted that beverages containing caffeine may pose a risk of increasing alertness and hyperactivity, as well as the potential for addiction, due to the drug’s psychoactive effects.
While the AAP recommended against the consumption of coffee, there is little evidence-based research to support this position. A 2019 study conducted by researchers at the University of California San Francisco found no evidence of potential harms associated with coffee consumption in adolescents, while another study conducted in 2018 found similar results. The studies concluded that while moderate coffee consumption may be safe, teenagers should limit their intake of caffeine to no more than 100-300mg per day.
Despite the lack of evidence to support the AAP’s recommendations, many experts agree that it is best to wait until around age 18 for adolescents to start drinking coffee, as it can be a source of alertness and energy. However, many cafes and restaurants offer “decaf” options for children and teens, which can still provide a flavorful, albeit weaker, coffee experience.
In terms of the physical health benefits associated with drinking coffee, research has suggested that it can help improve alertness and reduce the risk of certain chronic diseases. A 2017 meta-analysis suggested that there is some evidence to support the idea that consuming coffee may reduce the risk of developing type 2 diabetes, as well as stroke and certain types of cancer. While the evidence is far from conclusive, it suggests that drinking coffee can have some positive health benefits.
Overall, the answer to when it is safe to drink coffee is largely dependent on the individual. While the AAP’s recommendations are reasonable, there is little evidence to suggest that drinking moderate amounts of coffee can be harmful to adolescents. For teens that do decide to make coffee a part of their diet, it is important to recognize that the drink is indeed a source of caffeine, and should therefore be consumed in moderation. It is also important to keep in mind that caffeinated drinks should not replace other important dietary and health needs.
Benefits of Drinking Coffee
While it is true that drinking coffee is not for everyone, for those who choose to indulge, there are definitely some benefits. Research has suggested that drinking moderate amounts of coffee can increase alertness, reduce the risk of certain chronic diseases, and even improve physical performance. A 2017 study found that drinking a cup of coffee before an exercise session can help improve performance in terms of endurance and VO2 max.
Coffee is also a good source of antioxidants, which can help protect our bodies from the damage of free radicals and reduce inflammation. Furthermore, studies have suggested that drinking coffee can also improve cognitive function, memory, and thinking skills. In fact, one study published in 2018 in the journal Psychosomatic Medicine even found that drinking coffee can reduce the risk of depression in adults.
However, it is important to note that it is not just the coffee itself that can provide these benefits, but rather the combination of the coffee and other lifestyle factors. Those who eat a healthy diet, exercise regularly, and get enough sleep and rest can get the full benefits from drinking coffee.
Side Effects of Drinking Coffee
While drinking coffee can come with some health benefits, it can also have some side effects. Caffeine, the main active ingredient in coffee, is a stimulant, which can cause jitters, anxiety, and restlessness. Furthermore, drinking too much coffee can also cause headaches, insomnia, elevated heart rate, and increased blood pressure.
Caffeine can also be habit-forming, and can cause dependence. Furthermore, pregnant women, breastfeeding women, and those with hypertension, heart disease, and anxiety disorders should talk to their doctor before consuming coffee.
Tips for Moderate Coffee Consumption
The key to getting the most out of your coffee is to practice moderation. Consumers should aim for no more than two 8-ounce cups of coffee per day, or about 200-300mg of caffeine. Additionally, those who find themselves becoming habituated to coffee should consider switching to decaffeinated coffee or tea, or take a break from coffee altogether.
It is also important to pay attention to the type of coffee being consumed. Some coffees may contain added sugar or sweeteners, which can lead to an excess intake of carbohydrates and calories. Instead, opt for black coffee, or add only small amounts of low-calorie sweeteners such as stevia.
Dangers of Excessive Coffee Consumption
While the health benefits of drinking coffee are well-documented, consuming too much coffee can also come with a range of risks. Caffeine toxicity can occur when large amounts of caffeine are consumed at once, resulting in symptoms such as dizziness, rapid heart rate, tremors, and in severe cases, death.
Excessive coffee consumption can also cause gastrointestinal upset, interfere with sleep, and increase the risk of heartburn and acid reflux. Additionally, the acidity of coffee can lead to tooth erosion and staining. Finally, those who drink large amounts of coffee may be at a higher risk of dehydration, as caffeine is known to act as a diuretic.
Impact of Coffee on Mental Health
Coffee can also have a significant impact on mental health. Studies have shown that caffeine can have different effects on different people, resulting in agitation, restlessness, and difficulty sleeping. Additionally, some research has suggested that those who consume large amounts of coffee may be at an increased risk of developing anxiety and depression.
In addition, those with pre-existing anxiety disorders should be especially cautious when it comes to their coffee consumption. While some studies have shown that coffee can improve performance on mental tasks, it can also increase stress and anxiety in those who are prone to it.
Final Thoughts
Overall, when it comes to drinking coffee, moderation is key. There is evidence to suggest that drinking moderate amounts of coffee can be beneficial, but those with existing health conditions should talk to their doctor before consumption. It is also important to keep in mind that caffeine can be habit forming, and should be consumed responsibly and in moderation. Finally, it is recommended to wait until around age 18 before introducing coffee into a teenager’s diet.
